Speed only kills if you don't have it!

I had the kids do our infamous Juniper Crest 800 M hill repeats.  I jumped in with the girls on their second one about half way, then did 3 with them and one 400 at the end.  All of them had the same distance recovery as the repeat.  The girls ran well today, especially my two freshmen girls who don't do well in workouts.  I ended up with 6.5 miles for the day.

Butterfield Canyon today with the team.  Macy came by to run with us to.  It was nice because the canyon is closed for the winter so we had the road all to ourselves.  I ran back with the girls for a while then caught up to Greg and the JV boys after a mile or so and ran with them until Macy came back to run with me.  I went with him to where I turned around.  He kept going to run with the faster boys.  I ran 6 min pace down 21 min for the 3.5 miles.  My hammy was tight from Monday when it cramped, but I felt good other than that.  Last mile was 5:40.  Beautiful day for a run, we even hit some snow on the road up the canyon a couple of miles, but it was never cold.

Easy morning run with the kids on a loop on the trail to Mirabella and back to Monarch by way of Shaggy Peak.  It was nice, but the wind made it chilly,  My hammy is still way tight, so I rumble rolled today after the run, ouch!  7:43 pace

Went down to AF to watch my kids run a cold cross country 5k.  They did alright for only racing once in the last month.   The boys and I went a few extra miles after their run.  We ran out two miles on the new trail that goes through the golf course and over by Lone Peak and turned around and came back.  My hammy was sore and beat up, but bearable.  7:43 pace  

4 easy miles on the trail with my girls.  7:43 pace.  I think I will take two days off and see if that helps the knotted hammy, it wasn't bad today.

Evening run in the dark and snow out to Butterfield Park and back.   About a mile into the run I passed a group of boys, about 8 of them.  They started to yell things at me and I was ignoring them at first, but then one of them threw something across the street at me.  That will flip my lid way quick!  I can handle a little persecution, but if someone tries to hurt me I get real ticked real quick. Plus I am not a 130 lb distance runner that is a peace maker that puts up with that kind of crap.  Some of you know some of those stories about me.  I stopped and walked across the street toward these young men, ready for whatever the situation brought me.  As I got closer I asked them what they said and why they threw something at me?  I could see they were all about 13-14 year old. They were a little nervous and I am sure no one thought I would stop and confront them.  Two of the kids were very scared and claimed they didn't say or do anything.  I told them them to be quiet and to not talk unless I said to and that I was here for all of them. I told them I understood that they were probably just hanging out having fun, but wondered what they would do if I was some really crazy pissed off guy, which could be possible if they would have hit me?  They said they didn't know.  I said they that I figured at least 6 of them would end up in the hospital before someone stopped to help the remaining two.  They looked even more nervous and all started to apologize at the same time.  A couple of the kids had a Herriman Mustang Athletics shirts on.  I asked them if they wanted to play sports in high school, all of them said yes.  They were all 8-9 graders.  I told them that I was the AD at the high school and that I expected future athletes and people wearing my symbol on them to act with more dignity.  I told them I expected all of them to set better examples and next time instead of swearing and throwing things at someone that they will say something nice and tell them great job for being so dedicated to be out exercising on a night like this.  Maybe even do some community service, like shovel the neighbors walks or something.  They committed to this and told me what I told them to tell me, to have a good night and great job for being out in the snow, and I bid them a good night.  I have never seen a more freaked out group of teens that repented so quickly.  I chuckled over the situation and how they probably crapped their pants, but I hope they actually learned something.  I am such a teacher!  They were no longer their when I came back. 

Hammy felt okay and I stretched and rumble rolled after the run. 7:36 pace

Ran up the trail from Monarch Meadows to the Middle School, around Butterfield to 13900 S and back on the trail to the end.  5.3 miles in 41:48.  Mostly ran with James Drury and Tommy Nufer and had a nice run and a good visit, although I did 85% of the visiting.  

Ran with the kids to Butterfield from Rosecrest to do a little speed.  I did one mile with the faster JV boys in 5:30 on the grass.  It felt good and not super hard, kind of nice to run at least a little speed.  4 miles total for me.

Tomorrow I am taking my top 8 boys down to NXN South West in Mesa to see how they match up against the best teams in the 5 States.  Should be a fun trip!

We went on a run when we got into Page tonight.  We went from our motel down to the Dam and back in the dark.  Very fun run, except for the climb back into town!  We will head down to Mesa tomorrow.  7:30 pace for the run.

Ran the NXN SW course with the boys this afternoon in Mesa.  7:50 pace and 4x100 striders. The weather is awesome here!  I am excited for tomorrow, I think the boys will do alright.

No run, but I played 4 hours of basketball and floor hockey.  My boys ran well, and even though Connor had been sick and he and Chuk dropped off in the last mile they still took 10th place in the South West Region.  They all ran PRs too, and it was a good way to end the season.  We went down and beat all of the teams that never should have beat us at State.Good trip and a good experience for me and they boys.

Got back late from work and I missed practice with my kids so I went out on my own for 4 miles.  Ran up to Butterfield Park and back.  It was dark, but still fairly warm out.  7:14 pace for the run.

Morning run out to the Cove and back.  Legs were tired today for some reason, but I pushed through it pretty good and ran 6:30 pace for the last 3 miles.  43:05 and 7:11 pace for the run.  

These were pretty tough miles in the playground today.  went up a new canyon with the boys that I had never been up before.  They had started before me and already been there, so I made them turn around and go back with me.  They ended up with 7.5 miles.

Run in the playground.  Did a few Fartleks with the kids on some big time rollers. I am off to California tomorrow for Foot Locker.