Speed only kills if you don't have it!

AM- easy two miles.  This has been an aweful week!  My knee was hurt pretty bad and I have had a hard time walking and haven't been able to run.  I have also been sick all week and have been miserable.  I ahve had a ice machine on my knee several times, but it is still swollen.  It was a bout 1.5 inches of swelling on my patella.  Knee is still still and swollen, and I coughed for 15 minutes after the run, but was glad to run.

Was at USU last night for a meet and got home at 11:00pm.  Ate dinner, went to bed and woke up at 3:45am.  Still a little sick and the knee is still big and stiff.  Tim drove us down and we jumped on the bus and got there with over an hour spare.  I was pretty nervous about the knee and just wanted to stay with Tim. 

The race started out and the knee was stiff, but after about 2 miles it didn't matter.  I caught up to Tim and ran with him unti 10 miles where we caught Ronnie Anderson.  Tim was running awesome!  His PR was 1:29 and I figured even if he died he could run 4 minutes faster.  At about 11 I left Tim and Rionnie and went and caught another guys before the finish.  Legs were toast, but I felt good.  I will be sore because of the lack of running this week and the steep course.  I am just happy to be able to run again.  Cooled down 1 mile with Tim and Michael Powell.  Nice day and I liked the race.  I will have to come back next year, because a healthy me could have run way faster! 

Legs still shot and knee is stiff.  We ran from the Res on a loop down to Butterfield and over on Rosecrest to Murdoch and up through JUniper Point and back.  Got rain on hard the whole run.

AM- 6 Miles with the kids in the morning. 

PM- Ran at practice about 2 miles and went around with Mike Bradshaw and graded the course.  Ran the course with Stockton later tonight after the parent meeting.

AM- 4 easy miles out to Fort Herriman and back before school. 

Our Invite is today and we have 20 teams coming.  Was super busy yesterday and din't get a run in.

Drove my wife and David Roth to the Big Cottonwood Marathon and Half.  After they got on the bus I took a short nap in the car and then started to run up the course.  It was a tough run up that canyon, especially with the headwind.  I made it up to 9.5 before I found my wife.  I ran down to the finish with her and then ran an extra mile to hit 20 in 8:44 pace.  My wife did great for her first real half, 1:51:31.  Proud of her! 

AM- 6.5 miles this morning.  Ran over to practice and then a loop around 13400 S, 6400 W, and Butterfield Park, then home on Rosecrest.

7 miles this afternoon.  90 degrees out.  Last mile in 5:45.

Ran from the Res up over the top of the ridge and down to the fork on the other side, then back.  Tough and good run, but almost 90 degrees again, so very hot!  8:40 pace

Easy run at 5:30am with the kids.  6 miles at 7:51 ave

Didn't get a PM run in because of spirit packs.

Ran the first part of our course with the shoreline loop.  90 degrees again and hot, but still a good run.  7:56 ave

4 miles with Tim and the kids in 7:34 ave.  Did a couple of barefoot striders at the end.

Woke up early and headedout on a 20 miler this morning before the XC meet in PG.  It was dark for the first 7-8 miles, but great temps.  I ran my standard 20 miler since moving here 6 years ago, up around the Cove where I have a drink planted, down to Main and then up to Butterfield Canyon where drik #2 is, then up the canyon 2 miles, then turn around and run home the same way and hit the driks a second time.  Never felt great, I am just not 100% yet from injuries or sickness and my training has been super weak, but I still finished strong and ran the last 10 in 1:06:35 with the last mile in 6:06.  Total time was 2:27:36, 7:22 ave.  Last 20 before St. George.  Usually I am relieved, this time I wish I had 3-4 more!  I am definitley not ready for this marathon.

Kids ran well today.  My girls won the meet without myAll-American, and the JV kids kicked butt too.

AM- Ran to practice and then 4 with the kids and home.  6.5 miles at 7:42 pace.

PM- 7.5 Miles with the kids.   7:24 pace

Easy Run around Herriman at 8:00 ave

AM- 6.5 miles, 4 with the kids.  7:37 pace

PM- 4.5 Miles around Butterfield Park while the kids were doing mile repeats.  7:48 pace

Met at Butterfield Canyon for practice.  Haag took me up the canyon a few miles and I ran home.  The goal was to hit as many miles under 6:00 pace that I could, the goal being 9.  The problem was it was 91 degrees!  I planted two drinks at 4 and 7 miles and it was good I did, it was hot!  I headed down the canyon which wasn't aweful because of some shade, and then on to Herriman Main which was all sun.  The other problem was the SW wind, which could have cooled me off, but was too warm so it just added difficulty instead.  At about 6 miles I didn't think I could stay under 6:00 pace.  I figured I would go as far as I could at that point until my watch said 6:01ave and then cool down.  When I hit 8 miles I was dying and my time was 48:00, I thought about being done, but I had a mile of nice downhill down 13400 South, so I figured I would finish it out.  Last mile was 5:45, so I hit the 9 miles in 53:45.  Cooled down at 7:40 pace the last mile.  10 mile ave was 6:09 and 1:01:26 for the run.  I just need about another month of this instead of one week.

Planned Day Off.  Headed to Boise for Bob Firman

A little sore still form Thursdy afternoon's run.

Drove from the hotel to downtown Boise with Diana Biles and David Roth and did a loop on a trail that was called the Greenbelt.  Nice trail.  It had rained all night, but we just got sprinkled on.  Nice easy run and nice conversation.  8:17 ave

Headed to Bob Firman for the meet.  Glad the rain isn't bad here, because it is nasty at home.

Easy 5.5 this morning at 7:47 pace

Ran with the kids on a loop.  I separated for a bit and ran a tempo mile on Emeline and Mirabella and then recovered for a mile and did another mile from Smiths to Monarch then cooled down a mile.  First mile was 5:40 and the second was 5:31.  7:11 ave.