Speed only kills if you don't have it!

I went out for an easy run at lunch today. I ran over on the wheat and beat highway and back. Nice relaxing run once I got warmed up. My achilles is still very nagging, and it hurts when I first start out on every run, but once I can't feel it anymore I usually feel decent.  5 miles in 36:04

(Adrenaline-400 miles)

I went back out for an other easy 5 miles after school.  I went south on the canal trail from Willard, passed Willard Canyon and back.  It was another awesome weather day, especially for November!  I have to take advantage of this great weather because I know it will be short lived.  Achilles a little better this afternoon.  37:24

(Hardrock- 162 miles)

I went on a super easy run today at lunch.  I did a loop down passed the Box Elder County fair grounds  and Al C. Harris.  I finished with a couple of 100 meter strides on the grass.  My achilles was way sore and tender today, I will have to see how it feels tomorrow.  If it is as sore tomorrow as it was today then I might take the day off.  30:59 

This was by far the worst race I have ever run, as far as organization and quality goes. I will likey never run it again and I would advise everyone I know against running this race as well. The course was decent, but every other aspect of the race was horrible!.

I ran okay for not wanting to run, it showed in my 2nd place finish, if I was healthy I would have won by as much as I lost by. I missed having people I know there to run with and visit with. Cody dropped by for a minute before the race started, and Carson Campbell and his brother Todd stopped by to chat after, but other than that it was a sad day for company. I got off to a slow start and never really got going because of achilles issues. Mid-point in the race I was wondering if I was doing the right thing running at all today, because I was in a lot of pain. The cold weather didn't seem to help my cause either. That last couple miles I felt awesome but couldn't kick it into an other gear to make a move for the win because of this stupid achilles. Everytime I speed up it would slow me down worse, frustrating! I am sure those of you with injuries, or who have had past injuries, know what I mean, I know Cody does. Every time I surged I thought that I might need to stop. I ended up settling for a comfortable pace just faster than my marathon pace. The guy that won was from Colorado and was about 25 seconds ahead of me at the end. Overall it was a good experience for running and I felt good, it is just frustrating when certain body parts don't want to work like the rest the body does. I will have to take it easy for a while and get this achilles issue under wraps. I would like to run a race a month just to keep my legs going and my motivation up. 35:53 was my offical time although I had it at 35:50 on my watch.

The rest of the race, minus running, was a disaster! They ran out of shirts and had all the wrong sizes. The chip timing was all messed up. They messed the results and had everyone wait around for 2 hours to do awards. The 5k and 10k runners were all mixed up into bith races. The race started at 10:00am and ther awards didn't get over until 1:30. They ran out of refreshments after the 5k runners came in, so the 10kers were out of luck. They forgot to get awards for the overall winners and went to the local trophy store and came back with the dinkiest generic trophies I have every seen (probably worth $1). They re-messed up the results and gave the awards to wrong people, some of who quickly left with someone else's award, so the overall 10k guy got squat and some 31 minute 5k runner got the worthless 10k trophy. They gave ribbons as awards, and ran out of blue ribbons. The only prizes given were two treadmills, one went to the mother of one of the people putting on the race and the other one went to the 10 year old daughter of one of the people helping with the race. I waited aroud for 3 hours and ended up not even getting a ribbon for my efforts. If anyone can top all that for a crappy race I would like to hear it. DON'T EVER RUN THE FIRST DAM RUN IN LOGAN UTAH!!!!!!!!!! If they didn't do a good job on their TOU races I would say don't ever run a Sun 'n' Snow race again. I was glad to let them know how I felt in a recent email.

No run today.  I am trying to get this achilles thing under wraps.

My achilles was back to being stiff when I frist started my run, instead of being sore and tender.  I did a 5 mile out and back run on the Garland highway, and felt okay once I got going for a couple of miles.  I unkowingly went from 7:45 miles to 6:08 miles by the end of the run.  It was a good run with not a lot of effort, I love days like that.  I had no idea what my splits or time was until I got back, I just ran by feel.  34:28

(Adrenaline-407 miles)

It was a long stressful day for me at school. I didn't get to run at lunch because of a weird schedule. When I got home I didn't feel like going out and just about had myself talked out of running. I was glad I went! It was pretty slow going at first with a tight body and sore left achilles, but it continued to get better as I went. I ran out south on the canal trail above Willard for 3 miles and back 3 miles. The weather was great, couldn't ask for better running temps in November! Toward the end my easy run got faster and I was able to run off some of that previous stress. I feel great now, and am excited to sit down and relax a little tonight and watch the Jazz game or something. 8:22 first mile and a 6:05 last mile. 42:41 (7:07 average) for the run.

 (Hardrock- 168 miles)

I had my P.E. class run the mile today.  We did it outside because it was so nice.  I ran the first 1/2 mile with them to show them exactly where to go and be the rabbit for their pace.  I did the 800 meters in 2:35, then I had to time. 

At lunch I went out again on a 3 mile run with Dan Line.  We took it nice and easy and did a loop around Tremonton.  It was nice to have someone to run and visit with. 22:59 (7:40 mile average) for the run.  Achilles pretty stiff for the fir mile or so.

Evening run on the canal trail above Willard and Perry.  I took it pretty easy but worked the hills good at the same time.  It was another beautiful day.  Achilles was a bit better this evening.  I am hoping the low mileage this week will help it to heal, so that i don't have it nagging me every time I do anything.  5.5 miles in 39:46  7:14 average.

(Adrenaline-410 miles)

Easy run at lunch out on the old Garland highway.  It took me a while to get going today.  I have been really tired this week and I was even a little fatigued in my muscles today.  Achilles was super stiff and bugged me most of the run, but the rest of me got loosened up.  Once I got going it wasn't bad.  I did 5 miles in 36:38 (7:19 pace).

 (Omni- 224 miles)

I went over to Tremonton this morning and ran the local turkey trot.  I like little races like this and will probably run more during the winter just for fun , if I can find them.  Registration was only $1 and you got  a T-shirt too.  This was put on by the Parks and Rec., and I thought they did a good job.  The turn out was good around 140 people, not bad for little town fun run.  The main reason I went was because I figiured I would see some of my XC guys, and I figured I could win my age and get a turkey. 

I found Chris and Zach at the start and we warmed up for a mile.  I was tired from staying up and playing Halo until 2:00 am with some friends in Ogden last night.  Plus, I knew I couldn't run too fast with this achilles being flared up.  Chris was also sore from starting basketball this week.  We decided we would just run fast enough to win our groups and get our turkey, and we were hoping no one would show up to push us. 

Neal Ferrin never showed but the Perry kid from Box Elder did, so we ended up running faster than we had hoped for.  The weather was awesome, probably 55 degrees, unlike last week where it was 28 degrees at the start.  Chris and I took off easy and worked our way out of the big pack that started off fast.  We hooked in with the Perry kid and the three of us ran together the rest of the race.  The course was flat and could be fairly fast if we didn't run half of it as cross country.  Half of the course went down a road with construction, and the whole middle of the race was spent dodge steam rollers and construction.  Chris and I visisted  some along the way but the Perry kid was taxing himself and couldn't talk.  With about 2/10s of a mile to go we were all together, and I knew that I was in for third place.  Both  Chris and the Perry kid were waiting to kick at the last corner and I knew with my achilles there would be no kick for me.  I might have pushed the  pace harder to avoid having to kick with some high school kids at the end but my achilles was maxed so I was going as I dared.  Besides I knew I had my turkey in the bag, and they were only doing the age awards, so  a win didn't matter to me.  I told Chris it was time he started to kick if he wanted to win, and he did. The Perry kid tried to hang on, while I just cruised in.  I ended up 3rd in 17:28,  Chris was 1st 17:22, and the Perry kid was 17:26.  Both me and Chris measured the course with our Garmins as right on 5k.  Chris and I jogged back to cheer on some of the other XC kids and other runners.  After the race Chris, Zach, and  I ran a 1.5 mile cool-down.  We all got turkeys and pies for our efforts and awards.  I had a great time hanging some of my guys again and running a fun little 5k.  I was happy with my effort and got a good workout in.  It is a little frustrating though when I want to push sometimes and I can't get my 5k any faster than my 1/2 marathon pace, but I'll just hang in there and eventually this achilles will heal up.

(Adrenaline-413 miles)    (Fastwitch -62 miles)

5 miles at lunch on the Garland highway.  I was taking it easy with the achilles today and started off at a 7:35 pace, but started running faster as the run went on.  I was running 6:20 pace with little effort by the fourth mile.  The last mile I decided to push a little and see where my achilles threshold pace was.  I hit it at a 5:37 mile for the last mile.  I could run that fast without much pain, but any faster was a bad deal.  That is about the pace I can race at right now, kind of disappointing since that is more of a threshold pace for me instead of a Vo2 max pace.  That is why I get out kicked by high school kids right now, my leg just can't take any more pressure than that.  33:10 for the run.

 (Omni- 229 miles)

Easy run at lunch.  I went North through Garland on Main St. out of town and back.  It was perfect for a easy run because it is the flattest road I have ever been on.  It was pretty cold and the wind was blowing hard at times.  I should have dressed warmer.  I did the 5 miles in 34:50 with a 6:24 last mile.

I was planning on going back out this afternoon but it started raining about that time and my achilles was feeling sore.  Maybe in a couple of days I can get out for more than 5 miles in one day.

(Adrenaline-418 miles)

I fianlly got out on an easy 5 miler about 5:30pm.  It was cold when I left (34 degrees) and I made sure to put on some warm gear.  I went south on the canal trail and back.  It was dark for half of my run and so I had to be extra careful being on a trail with uneven surface.  I felt good and took it easy.  My achilles was super sore all day, and was one of the reasons I didn't run at lunch, but it didn't give me too much trouble tonight.  36:25

 (Hardrock- 178 miles)

Lap 1/2 mile	Time	Pace
Started off flat and ended on a good uphill section	2:48	5:36
Started off with an easy grade of downhill and ended with .1 miles of uphill	2:39	5:19
Big Hill at the first and the last .2 was downhill to flat	2:45	5:30
All uphill, I was working hard!	3:02	6:04

After the workout I cooled down for about for about 11 minutes, and I ran 48:28 for the entire 7 miles.

(Omni- 241 miles)

Easy recovery run at lunch.  It was one of those runs that you feel heavy and tired, and it seems like you are running forever.  The good thing was that I felt that way because I had a good day of running yesterday, with a good afternoon workout.   It has been a while since I had a good mid-week workout that really hammered me.  I went out on the old Garland highway and back.  I felt like I was over-dressed on the way out, but was glad I had some layers to put back on once I hit the headwind.  I threw in 3x100 meter strides at the end. 38:00 for the run.

(Adrenaline-423 miles)

I did a similar thing as Dave did and ran another turkey trot that I found out about late last night, from one of my cross country kids.  This one was in Brigham City, and wasn't quite as well done as the Tremonton one last week, but was still fun.  The cost was $5...which I like, and no shirt.  It started at Adams Park on the east side of Brigham, around where I did my workout the other day, and was a 2 mile loop that you ran twice.  It was a pretty tough loop with some down hill at the first and a long back-stretch of uphill.  One of those courses that would be 30 seconds faster if they went the opposite way. 

I warmed up for 1.5 miles and was feeling okay, and thought this might be a fun day to run some high school stars down.  I tucked in behind 3 high school kids (Box Elder's top 2 and the Barton kid who is Ogden's best runner) for the first mile.  I was feeling okay until we hit the big long uphill section the first time.  The achilles didn't like it so I had to back off allowing those kids to get a good 25 seconds on me.  I was hoping that they would all where down, but knew those chances were slim since they are very good runners.  By the time we came around the first lap I had caught the one Box Elder kid and was in a distant 3rd place.  I couldn't go much faster than 5:40 pace on the downhill and was getting a little frustrated, but didn't worry too much since it was a fun run.  I worked the uphill as good as I could and started to close slowly on the two kids in front.  As we hit the last mile I was thinking I had a chance to get by those kids, because I was bringing them in and I figured that their kicks would be weak because of the long uphill.  In the last 1/2 mile I continued to gain on 2nd place fast, but Barton was holding on a bit better. We turned the last corner to the park and they started to kick and I was still gaining fast, but mostly on 2nd place.  The Barton kid was few seconds too far up ahead to catch, so no first place for me, but I caught the Box Elder kid right at the finish.  The problem was there was no finish line, just the Box Elder Coach standing and doing the timing.  When I stopped and they took my tag they told me that I had really taken 3rd place instead of 2nd, because the finish line was supposedly right where I caught the kid and not where the timer was.  I didn't really agree, but told them to do whatever they felt good about, and I went on a cool down.  I knew I won my bird and that was my reason for running. 

I ran the loop backwards for a cool-down and cheered for the other runners.  Then I added another 1/2 mile so I would have 8 miles and a 40 mile week.  They did all of the awards and forgot my division until the end, but I got my bird finally and that is what mattered.  It was a big bird too, 18lbs I think... last week's was only a 10lb.!  They never said if I was 2nd or 3rd place, and although they had  my time as being faster, everone was saying that theBox Elder kid was 2nd, so who knows?  All I know is that I had a pretty fun time, other than the usual diappointing achilles problems.  I really try to enjoy these little runs and be grateful that I haven't been totally sidelined yet and I can still run 5:40-5:45 miles.  However, I hate to lose when I know I should win.  I probably should have run that course about a minute faster, if all would have went well with my achilles today.  In the last two races I have paid $6 dollars and I have a decent t-shirt and 30 lbs. of tukey to show for it, my kind of fun runs!

No run today.  Crazy day at school, and class tonight.  Plus, my achilles was extra sore all weekend so I figured an extra day off might help.

No run again today.  I am not that hurt I just wanted to see what would happen if I take 3 days off.  I am hoping it will help so that I don't have to take more time off.  I guess if I end up taking a week off sometime that is okay, but I would rather not.

I went on an easy run around noon today.  I had the day off, which was much needed, and I had plenty of time to run.  I went out south on the canal trail for 3,5 miles and then came back.  I took it really easy and even stopped and stretched a couple of times.  The achilles is still tender, but it was much better than it has been in weeks, maybe I should have taken another day or so off.  I let it go in the last half mile of the run and openned up to about a 5:30 pace on hilly trail.  It felt good, and I am hoping that I continue to feel better.  It is amazing what three days rest can do for you.

52:04

(Hardrock- 185 miles)

We stayed the night in American Fork with my twin sister Becki, so I got up and ran with her today.  It was in the low 20s when we left this morning so we bundled up good.We went on a 5 mile loop around the east side of AF that went around the high school and Temple.  It was fun to run with Becki since I have never done it before.  She is way out of shape but we still ran 8:30 pace on a hilly course. 

I dropped her off at the end and ran up the mountain into PG.  I went passed where Marc Sanderson lives and up to the canyon then turned around and came back.   For my last four miles I was running in the low 6:00s and averaged 7 minute pace for the 8 miles.  I felt good and had a good run and enjoyed the cool Holiday.  This was the only run I have done longer than 8 miles since I ran with Logan a week or so before trials.  My Achilles was sore to the touch after the run but it never bothered me the whole run.  This is the only run since St. George that I have run without pain, and it sure was nice!  1:39:12

(Adrenaline-436 miles) 

Happy Thanksgiving!

No run today.  I had zero problems with my achilles on my run yesterday but it was way sore today.  I can't figure this injury out, and it is beyond annoying now.

Late morning run before the BYU vs.Utah game.  I went out on the canal trail to the south of Willard and back.  It took a while to get going and warmed up but once I did the achilles wasn't too much of an issue today, but I could still feel it on the steep uphill portions.  I took it easy and was just glad to get out today. 

Watched the game after the run and stretched out good.  I thought BYU was going to blow it again, but they got lucky on 4th and 18.

(Hardrock- 192 miles)

Easy 10 miler on the canal trail after school. I went north around the golf course in Brigham and back. It was a pretty nice afternoon for the end of November. I had a short day at school that seemed twice as long as usual. That might have had something to do with me feeling pretty slow and sluggish today. I wasn't moving too bad for that run but I felt like I was going 10 minute miles when I was really going about 7 minute pace. I was glad to be done with my run today, and glad to get a few miles at the beginning of the week. The achilles was about the same as usual.

1:13:04

 (Hardrock- 202 miles)

I finally got out this afternoon for a short run. It was cold and the snow had turned to ice so I had to watch my footing and I still almost ate it a couple of times. I went south on the canal trail over to Willard canyon and instead of going another 1/4 mile and turning around like I usually do I headed down the canyon road. It was super slick and I wished I hadn't went that way after I slipped a few times. The run got a little worse when I hit highway 89 and headed back north, tons of traffic and slick and muddy running surface, not to mention a few big dogs. Next time I will just stay on the trail. I got home right at dark, just before 5:20 pm. 35:28 (7:06 average)

(Adrenaline-441 miles)

I went into Brigham City this afternoon and did a big loop around the east side of the city and the golf course.  There are a lot of rollers on the  east side so I got very good workout in.  The achilles was very slow in warming up today but I felt good, except for the steep uphill portions.  It was one of those days where I was running surprisingly faster than I felt like I was.  Other than my first mile which was well over 8 minutes, every mile, all uphill or not, was 7 minute pace or better.  Infact, 7 of those miles were under 6:45, not bad for that course, and my last mile was 6:00.  I had a hard time with the wind and cold in regulating body temperature.  If I was running into the wind I was cold. If I was running with the wind I was too warm.  It was some hard weather for my body to adjust to.  I feel great now that I am icing the old achilles and have downed a couple mugs of hot chocolate.  I am glad I went on this run today it was a confidence booster for me.  1:09:29

(Omni- 252 miles)

Here is a little Happy Holidays from some of us in Northern Utah, check it out it will make you smile!

http://www.elfyourself.com/?id=9621613091

I went on an easy run south on the canal trail above Willard.  I didn't wear the Garmin today and didn't look at my watch until the end.  Kind of a lazy run, I was tired and the tendonitis was bugging me so I just crawled along for most of the run.  I was glad I went out though, because I it was a nice day and much warmer than yesterday.  51:52

 (Hardrock- 209 miles)

No run today.  I figured that it might be a bit much jumping from 3 days to 6 days, so I will take it easy tonight and run in the morning.