Speed only kills if you don't have it!

I didn't get to bed until 3:00am so I slept until 10:00am today.  I am not a drinker but I still ended up with somewhat of a hangover, just from playing hard and getting to bed so late.  I went running about 11:00am on the canal road.  The snow seemed deeper that yester and there was a lot more ice.  About halfway through my run I needed to use the potty and couldn't find anywhere to go, and I didn't had any paper, oops!  I didn't feel like running a half mile down the mountain and knocking on someone's door, so I kept plugging along and luckily found a construction outhouse before things turned bad.  The run was slow but still a good workout.  7:58 ave. for the run.   I think this is the first time I have ever run on New Years day before, so I started out right, even with the emergency stop.

(Hardrock- 277 miles)

Mid-morning run on the snowy canal road.  I ran out to Sardine canyon and back, then decided to add on a couple more miles since I had the time.  I've had to start wearing sunglasses when I go running in the daylight because of the brightness of the snow.  I felt okay today, achilless was sore but nothing too bad.  I was glad to be done today.  I had a hard time talking myself out the door in the first place, but I got it done.  7:39 ave. per mile

(Kahana- 27 miles) 

My goals for the 2008 are simple:

*PR in all distances from 5k to marathon. 

*Sub 33:00 in a 10k

*Sub 1:11:00 in a half marathon

*Sub 2:30:00 in a marathon

*Get over my achilles tendonitis and stay injury free.

*Be even more consistent than last year with workouts and average two per week.

*2,500-3,000 miles

*Run at least 5 new races

*Cross train 3 days a week on top of my running

*Enjoy myself even more than last year.

Cold morning run. I ran out to the shotgun pits and back.  There was a lot of snow and ice.  I was in slow motion today and had a hard time ever getting into rhythm or feeling good.  The only real highlight of my run today was chasing about 5 deer down the road for a half mile. 58:20 (7:47 ave.)

I absolutely hate January and February, they are cold, dark, and uneventful months for me.  I try to find stuff to do and look forward to so they will pass by faster.  I am usually playing a lot of basketball and am either involved in intramurals, city league, or church ball.  This year because of where I live and my tendonitis that is a no go.  I hope that running Painter's and doing some other activities will be as good or better for me.  The good part about this January and February is I haven't let myself get completely out of shape like I usually do, so it isn't as hard to get out the door and run as in the past.

(Hardrock- 285 miles)

No run.   Got home from Logan and it was dark and the wind was crazy, probably 60mph stuff!  To make to short, the conditions were un-safe for running.  So I did 30 minutes on the stationary bike instead and watched "We are Marshall". 

I got up earlier than I normally on a Saturday to go running, it is amazing what you will do to run with someone else. I remember meeting Jon at 4:00am to run a 14 miler one time, before he flew out to Florida for a month, just so I could run with someone. This was back when Paul, Dave Nelson, and Ben were all injured and I was the only one in Logan running. This wasn't close to that extreme, but it was a little early for me this time of year.

The wind had let up but it had snowed and rained all night so there was about 2-3 inches of slush. I met Michelle Lowry at Maddox parking lot. She had dropped her kids off with her in-laws while She and her husband go to Hawaii, so she was in town. She was good company for a cruddy run. We did a loop around the east side of Brigham. It was quite adventurous with the nasty conditions, but we managed not to fall or get hit by a snow plow. I was soaking wet from head to toe after the first mile, so I didn't even care where I stepped after that. Michelle was a little more careful at first, but after we stepped in a couple of water holes around the golf course she started to do a little trail blazing too. We had to dodge the snow plows, and the piles they left along the side of the road, for the entire run. Although, it didn't really matter where we ran because it was all just one big sewer. I felt like I was running with Logan at times because we were running down the middle of the road and cars were honking and giving us the finger, it was great! The golf course was particularly fun running on because it was more like cross country skiing than running, it so so slick. However, the most eventful part of my run was trying to hold my 25lb. pair of track pants up from falling down around my ankles!

Michelle was fun to talk to and get to know better, and it was great to have somebody to run with in those conditions. She is a good runner, and I got a kick out of her telling me stories about her "manic personality", and some of her super competitive running buddies. I don't know if she had fun or not, but I did. I made her walk and cool down with me after our run, something she wasn't used to doing. So I lectured her on the importance of cooling down after exercise. She thought I was weird, but at least she didn't pepper spray me like she has threatened in the past! According to my Garmin we ran exactly 12 miles, but her's said 11.89 or something. This is the whole point of rounding mileage. When I run with Logan his Garmin usually reads longer than mine. She said that her Garmin read exactly what Sasha's did the other day, so I don't know? All I know is that we ran 12 miles with or with out the help of the satellite gods.

I was sopping wet when I got home so I got right out of my clothes and sat in a hot shower for 20 minutes. It will be a week before my shoes dry out. 1:35:25 (7:57 average)

(Kahana- 39 miles)

I had a sore hamstring on Saturday and had my wife work out some of the knots, as a result it has been super sore. I don't think it is injured just bruised. I took it super easy on my run in the snow. I could feel the hammy going up the hills, but it seemed to get better as I went. No watch.

(Hardrock- 289 miles)

I got home from my run and I got a phone call from Oquirrh Hills Middle School in Riverton and they offered me a job. I start on January 22. I guess we will be looking for a place to live in South Salt Lake Valley or Northern Utah County for now. If anyone knows of any good places let me know.

No run. I was bummed because it snow and snowed all day. I spent all afternoon pushing, pulling, and digging the neighbor's vehicles out of the snow. People kept driving up to the house for piano lessons, against our advice, and each one got stuck.  It doesn't matter if you have 4 wheel drive when there is 23 inches of new snow on top of some old snow and ice. Sore back after 5 hours of that stuff!

I ran into Brigham City to the Cemetery, via Hwy 89, and back the same way. We had a ton of snow yesterday up this way and I figured the Highway might be the only thing cleared, and I was right. The way back was a lot faster, because I finally got going, it is actually uphill running home. I felt good and it was nice to average 7 minute miles on a run instead of 8-9 minute miles like I have been doing lately. Hamstring felt fine. My achilles is slowly getting better, the hot / cold therapy is effective, and the Strassburg Sock that Steve sent me seems to be helping too. 1:09:55 for the run.

(Kahana- 49 miles)

I did a run into Brigham City and up to the mouth of Sardine and back. I wanted to see if I could make the distance of a half marathon comfortably. It was warmer today, in the upper 20s when I left. I felt okay, but was glad to get done. I was going to run with Logan but ended up tending my little boy who is kind of sick right now, so I had a small window of time that I could run.
No watch! 

I am wavering with my decision to run Painter's next weekend. I have so much going on with the new job and finding a place to live. Plus, I am just not even close to race form, let alone half marathon form! I guess I will just have to see how this week goes and decide what to do when the time comes.

(Omni- 284 miles)

AM- I went out for an easy 7 mile run on a snowy canal road. I hoped with all the snowmobile tracks that I would have some decent conditions, I was wrong. The road was a mess, a running nightmare, with footing to break a leg. I was very careful but still got pretty beat around because of the rough hard snow and deep trenches. My achilles was hammered after the run. I either aggravated it or stretched it really good, so it could have been bad or good. I will definitely find a little pavement for the next couple of days. No watch.

(Hardrock- 296 miles)

PM- I had to go into Brigham City to do some errands so I ran while I was there. I did an out and back on the SE side of the city. I like that area because there are some good rollers, hardly any traffic, and zero loose dogs. I went about 5:00 pm when the sun was down so it got pretty cold quick. I felt like I was dragging the whole way but I was actually moving okay. I did the 6 miles at a 6:45 average, much better than the 9 minute miles of late. 40:30 for the run

(Adrenaline-492 miles)

I went out after school for a late afternoon run. I was subbing out at Bear River where I student taught and didn't get home until later. I ran down to Willard Bay and ran around the north park and home. It was a bitter cold north wind out there and the roads were very icy. I finished right at dark. Okay run, but nothing great. 49:35

(Kahana- 56 miles)

No run. I thought it would be best since my achilles has been acting up again lately.

I ran into the Brigham City cemetery and back. It was so cold that the run wasn't ever enjoyable. It was -2 degrees when I left, and only 5 degrees when I got home. 1:09:02

(Kahana- 66 miles)

I am not at all ready to race and I know whatever pace I run at Painters is going to hurt, but I am going anyways. I will treat it as a training run and take it easy the best I can. I will probably run in warm ups, and maybe even training shoes to make sure it feels a little more like a training run. I still plan on sub 1:20. I am looking forward to seeing some of you down there, and maybe running with you.

It was as cold in St. George as anywhere else. I warmed up with Logan for a mile before the race and was trying to figure out if I was going to wear track pants or shorts. At the start I stripped off the shorts and kept on my two warm up shirts. I had know idea how I would feel but I knew I wouldn't push it. I was planning on a good tempo with no pressure to race. I stuck to my plan very well.

I took off with Jose Martinez for the first couple of miles. The pace was around 6 minute pace and felt quite comfortable. We were joined by three others for a couple of miles and clicking along at 6 minute pace or just under. At about 4.5-5 miles we were directed to go the wrong direction by some spectators. About a block up the road a volunteer told us we had gone the wrong way and that we had to go back. Jose and I went back and the other three kept going. We went back around the park and added on extra just to be safe. I didn't care since I wasn't "racing". Before the mess up my Garmin was reading the mileage as about .2 short of the markers and after we went back it was treading almost .2 more than the markers. Around mile 6 I lost Jose and was on my own for the rest of the race. I really didn't see another runner until mile 10 on my way back. At times I wasn't sure if I was on course or not, because I had done zero research on the course since I didn't plan on killing myself. It felt like a fast training run out in an area I didn't know, kind of relaxing though. I kept my pace under 6 minute pace the whole way, which was great with my 9 minute mile training I have been doing. I finished the race in a time of 1:17:57 and a 5:51 for the average pace for the 13.27 miles, or whatever was on the Garmin. Most people actually ran short (12.9 something)and would need to add on a minute, but I ran too far back and back tracked an extra quarter mile, and could take off about one minute. My time would have probably been about 1:17:00. The three guys in front of me probably ran about 12.7 miles! I felt good and felt like I could have went at least a couple of minutes faster, so I must not have lost as much fitness as I thought I had. I was glad I went down, and also glad to see that I can still hang sub 6 minute pace. Last year I started running about this time and never hit that kind of shape until April or May.

I cooled down for a mile by myself and and about two miles with Logan, Ted, Michelle, and Hal Amos.

All of the team did very well, and so did the rest of the bloggers, we were pretty much dominant. The course was good with a lot of easy rollers, and could be a very fast course. I thought they could have had it marked better in several areas though. Steve and the store did a great job with their portion of the race, and the awards. It was fun to have everyone there and to hangout afterwards.

  (Tangent-207 miles)  (Omni- 288 miles)

I went out this morning in a whiteout. I should have worn goggles because I could hardly see with the snow beating me in the face. I ran along Hwy 89 out to Maddox and back. It was better coming back. The snow was really coming down and sticking, and it was cold on top of that. I was glad to only have to run an easy five. I feel fine after Saturday, no soreness.  37:00

(Kahana- 71 miles)

I went to Logan and had a hour massage this afternoon. I feel great now!

I am staying at my twin sister's place in American Fork until Saturday when I can move my family into our house.  My first day of school wasn't too bad but enough to make me tired.  I went from my sister's house and did a loop around the hospital, up to the Temple, down to my house, and back.  It was freezing cold with a lot of ice on the roads.  I picked some wrong streets to run on and ended up fighting traffic most of the run.  I called it good after 5.5 miles because I was tired and chilled.  39:00

  (Omni- 293 miles)

Very cold day again.  I am getting a little tired of this super cold stuff, it really kills my motivation to do much when I am always frozen.

I did a loop from my sister's house again after school.  This time I ran down passed the Rec Center and the cemetery.  I found a road that was like an old highway with hardly any traffic around 100 west and followed it all the way into Highland to the Highland  highway.  I ran east from there toward AF canyon and turned on the Alpine highway.  I follow that back into AF, and back to Becki's house.  It was a good loop and had some good hills in it.  The traffic was minimal except when I hit the two highways, but they each have two bike lanes so I had plenty of good space to run.  The run seemed like it took forever, probably because it was so darn cold!  I ran a good pace and felt good, especially toward the end, but it seemed like it was 20 miles instead of 10 miles.  I am glad to be done on another super cold night, and am finally warm after a long shower and a couple cups of hot chocolate.  1:09:03

(Kahana- 81 miles)

I had a hard time talking myself into a run again today.  I got home from school and it was snowing pretty hard and laying down on the roads.  I bundled up and went out anyways.  I need to find a running goggle for days like today when the snow is stinging, and you can't see because of it.

I did a loop up into PG and and north over by Cedar Hills.  I came down by the Temple and ended up down by my house, then had to make my way back to Becki's house.  I felt kind of blah and so none of my miles were too fast.  I was glad to be done again.   1:01:33

 (Omni- 301 miles)

I went out for a super easy run after school.  It was a lot warmer today so it made for a nicer run.  31:00

(Kahana- 85 miles)

I am running the SLC track club series and the first race is tomorrow.  It will be a training series more than a racing series for me.  Tomorrow I have to move all of my stuff, so I will run the race and take right off right after.  I am not worried about getting awards because of how I plan to run, and the fact that I have at least 4 other teamates (Sasha, Steve, Ted, and Adam) that can kick my butt right now.

Crazy day for me! I had to go out to Saltair, run the race, cool down, and leave. Then I had to drive to Logan, pick up a moving truck, and move my stuff until 1:00am. In between all of that the 26 foot truck I rented slid off the road and down an embankment. We were stuck for over three hours. It was a miracle that we got the truck out without it tipping over. I have never been so stressed out in my life! That is an whole other story.

The race wasn't too bad, although I wasn't into it at all because of everything going on that day. I warmed up on the course before and ran with Adam for part of that. My plan was to run a tempo run and not be too tired for my big move later on. I stuck to my plan and ran how I wanted to. That course was flat and easy, and the only thing to watch out for was some snow and ice on the way back. It was an out and back course, and the side of the road that we ran out on was mostly clear, but the side coming back was not. The rest of the team was way ahead of me and did quite well. Steve Ashbaker and I went on a cool down and ran into Sasha, Ted, and Adam, so we all cooled down together. After the cool down I grabbed a drink and some bread and took off. The race was the only part of my day that wasn't stressful. I think my time was 17:45 and I have no clue what place I was.  There was a good field of runners there today.

(Omni- 303 miles) (Tangent-212 miles)

I left to go running as soon as it started snowing. I ran North along 200 East until the road turns into the Alpine highway, then I followed it into Alpine. I ran from there up to Loan Peak highway, passed the Temple and Hospital and looped back home. The wind switched to the south about half way through the run so I was running into the snow the whole way.  The roads were very slick and I ran faster than I probably should have, I just wanted to get out of the weather so I hurried a bit. 1:10:15

 (Adrenaline-502 miles)

AM-  I got up at 5:00am to run today. It had snowed about three inches and the roads were icy. I found better traction in the snow then on the packed roads. It was really slow going. I ran into Alpine and back. 56:22

(Kahana- 92 miles)

PM-  It was snowing on me again this afternoon and the roads were even more slick.  I ran over to Loan Peak High School and back.  7:30 pace for 9 miles.

(Adrenaline-511 miles)

AM- Another early morning run at 5:00am. It was very cold so I bundled up well. This time I ran into PG and back. Slick, cold and snow are really wearing on me. 54:30

PM-  Sore and tired from my other runs, moving, school, and snow shoveling. I had a hard time running faster than 8:00 miles until the end. I finally pushed the last mile hard because the run was dragging on so bad. I got snowed on again too. 35:48

(Omni- 315 miles)

I wanted to run with Sasha and Ted but they were going too late for me because of President Hinckley's funeral. I decided to go in the morning. I saw three women run by my house when I walked out the door so I caught u with them. They weren't super friendly, so I decided to run with them to get the loosed up to me. I did all of the talking for 4 miles, and was enjoying them not enjoying me. I ran with them until we got up by Loan Peak HS and then when on my own. The miles with them were around 9 min. pace. I went up through Cedar Hills and over to AF canyon and looped back past the Temple and Hospital. I was hitting miles in the low 6:00s on the way back. Good run for me today.   1:42:45

(Kahana- 106 miles)

AM- 5:00am. 7 miles up into PG and back. Very cold and dark, so I bundled up and wore a headlight and reflective vest. 53:33

PM- It was nice when I left so I wore thinner gloves and didn't wear a hat. That was a mistake because it got cold while I was out. I ran up past the Temple, into PG, and looped back a way I had never been before. I loosened up as I went and ended up with a 7:01 ave. for the 8 mile run.

(Kahana- 121 miles)

AM- 5:00am. I did loop up 200 East, on the Highland Hwy, to the Alpine Hwy, and by the Temple down to my house. It wasn't as cold as usual this morning which made it nicer. I was tired and started off at 8:40 pace, but finished with a 7:25 average for the run. 59:23

 PM-  I ran into Alpine to the Kohlers store and back.  I had to stop at a church in Highland to use the bathroom and then I was on my way again.  I am tired now the I have done 30 miles in two days, it is a lot for me right now.  7 miles

(Adrenaline-519 miles)

5:00am.  I ran East on 300 North into Pleasant Grove and looped home an other way down 55 North.  I was tired and fatigued from the last couple of days.  This will be my only run today because I have a Track meeting this afternoon and my little sister's birthday party this evening.  I could use the rest anyways!  45:27

(Omni- 321 miles)

Early morning run up 300 North in AF.  The roads were very icy and I had to take it easy, and keep an eye out for cars that kept sliding through the stop signs because they were driving too fast.  32:20 

(Adrenaline-523 miles) 

I have had a long week again trying to get settled into our new life and shoveling mass amounts of snow. I have been sore and tired all week and haven't gotten much sleep. Hopefully I can get into a groove and start feeling better. Life is going good, do get me wrong, there are just a lot of things going on to take up time and energy. At least today was a nice day, tons warmer than what it has been.

I warmed up by myself for 1.5 miles before the race. The same field that was at the 5k showed up again, so I was hoping top 10 for me. I really didn't feel like running today, but was glad I made some effort after it was over. Sasha, Steve, and Adam were all planning on racing way faster than what I am able or wanted to do, so I knew I was on my own today. The course was just an extended version of the 5k course, so it was a pretty flat out and back. I wanted to run 5:50 miles (MP) for the run, so that is what I did. I stuck right around there for the race. I was all by myself for the whole race and got lazy in mile 3 and 4, but picked it up a bit in the last two miles to hit my goal. If I would have paid better attention to the time I could have went sub 36:00, but I ended up a couple of seconds over. I didn't stop my watch so I don't know my exact time yet. I felt good about my effort, being tired, sore, and running solo the entire race. However, when I saw how hard everyone else ran today I felt kind of lazy. Maybe I should have at least tried to catch Albert Wint who was about 10-15 seconds ahead of me, or brake 36:00. Oh well, I have next weekend off and then the 15k, Del Sol, and Moab all on back to back to back weekends. I'll have a better showing at those races for sure.

The thing that I am happy about, and I was telling Steve Ashbaker today, is that last year at the end of February I ran a 40 minute 10k and this year at the beginning I can run 36 minutes. I am just glad that I have been able to put in a few miles over the winter and that my achilles is getting better and didn't ever completely put me on the shelf.

(Tangent-218 miles) (Kahana- 125 miles)

AM-  I went running at 5:00am again.  It was a lot nicer morning than what I have seen in months, so other than the fact that I was tired, my run went well.  I did the loop past the Temple and Loan Peak, into Apline, and back home vis the Highland hwy and 200 East.  I ran a little faster than a usual morning run so I had time for the extra mile to make it 8.  58:10

PM-  It was a nice day with great weather for running, especially compared to the recent junk we have had.  I did a loop up the Highland hwy into Apline, and went west down to another back road that took me all the way back to AF junior high, then I headed down the hill from there to home.  Another good loop with some good hills that is exactly 8 miles, just like the one this morning, only the opposite direction.  The last four miles were under 6:30 pace.  I loved the sunshine, not getting snowed on, slipping on icy roads, or having snotsicles hanging off of my body, it was great!  54:30

(Adrenaline-535 miles)

AM-  another nice morning.  I went on a 7 mile run east of the hospital into Pleasant Grove and back.  52:44

PM- I was feeling worn out and didn't feel like running but I forced myself out the door for an easy run after school.  The weather was in the upper 40s and I couldn't pass up the chance to run in that warm of weather.  I ran up past the Temple and headed toward Loan Peak, then headed back and looped home a way I had never been before.  I am tired now, but glad I went.  30 miles in two days is a lot for me right now.  51:18

(Omni- 335 miles)

Early morning run.  I wanted to get a run in before school because I knew that the storm was coming after.  I ran into Alpine and back via 200 East and the Alpine hwy.  I was a little fatigued and tired but the run went smoothly.  51:19  I was glad I ran this morning because there is no way I would go out in that storm!

(Kahana- 132 miles)

AM- Early morning run into Alpine. I went into Alpine via 200 East and came back on 100 East/Alpine hwy. I was a little earlier that usual so I added a mile around AF to make it 8 miles.

(Kahana- 140 miles) 

 PM- I went out again this evening for a short one.  I went up around the Temple and back.  It was nice, but not as nice out as I thought.  I should have worn a hat.  The last two miles ended up being tempo.  This was not planned, I just felt good and opened it up a bit, 5:51, and 5:43.  This might be my last run of the week because I am heading up to the cabin with Jon and Paul this weekend.  Good run tonight. 33:06

 (Adrenaline-540 miles)

No run.  I have been sick for the last couple of days.  Nothing to killer but enough to make me feel like crapola.  I did have a great Holiday weekend though, even feeling crappy.

No run again.  I want to make sure I kick this thing before it gets worse.  Tomorrow should be my first day with my track kids, so that will be fun.  Today I just gave them a workout and sent them on their way.  I hate to be that kind of coach but I am still feeling the after affects from this flu thing.

No run again.

I did 6.5 miles in the halls of Riverton High with my kids.

 
(Kahana- 146 miles) 

I ran with my kids today and had them do a tempo run at what we call MP. Since the kids don't have a true marathon pace I made one up for them. They aren't used to my philosophies, but seem hungry to learn and get better, so it will be a good group to work with. I took it easy and ran with the middle pack since their tempo pace was my easy pace, it worked out nicely.

I still feel crappy and haven't run much this week, so I might bag the race tomorrow? However, I hate bagging races so I might show up and just run for fun. I will have to see how good I feel in the morning. My flu bug hasn't ever turned into full-blown anything yet, but I have felt really hammered and tired for a week now, like my body is still battling it. I need to kick this thing this weekend so I can make a good contribution to our soon to be dominating team at Del Sol!

I was feeling a fever coming on last night, but got a lot of sleep and felt much better today. I bummed a ride with Josse to the race. We met up with Sasha, Steve, Adam, and Adam's friend and warmed up for three miles. It was probably longer than everyone wanted but no one was paying attention until we were out a mile and a half.

I was not in racing form today, in any way, so I ran with Josse during the race. She took off pretty good, maybe too good because we faded as time went on. I tried to just encourage her and not bug her too much. She was tired but hung in there pretty good. Toward the end I could see Brent coming up on us and I could also see Sasha and Steve coming back to run with people. I told Josse that she couldn't let Brent catch her or Sasha would run her in. That seemed to motivate her enough to hang in there.:) We got in just under 1:06:00.

We cooled down for a couple of miles, some with Brent. Everyone seemed to have a good race for the most part. Josse scrapped my achilles after, ouch! It seemed to help a lot though and feels pretty good now. Bummed a ride home with Sasha after the race. I was glad I went and ran with Josse, otherwise I probably wouldn't have run today.

I woke up super early and struggled through a run. I still don't feel very good and have a bit a cough now. My pace was slow, around 7:50 miles. I planned on working out with my kids after school but as the day went on I felt progressively worse. I ended up with a nasty headache, so I showed up gave them their workout and took off. I feel like a loser coach for doing that, but I just can't run tonight. I have to kick this thing soon, so I will be recovered for Del Sol, and can have a good experience down there.

(Omni- 354 miles)

Early morning run into Alpine and back.  I felt very weak on my run, but still tried to push the last mile in the dark at 5:50 pace.  At least I know I can at least do that when I feel like death.  Last night I was pretty sick.  I woke up two times in the night totally drenched with sweat and freezing.  I must have had my fever break.  I went to bed at 8:00pm but it still wasn't close to enough sleep. 

I ran over to Loan Peak and back early this morning.  I felt better than yesterday, but I now have a cough.  I was at school for parent teacher conference until 9pm last night, it really sucked.  I missed our parent meeting for track as a result and hardly saw my family.  Tonight will be similar, so no other runs for me.  

I was up half the night coughing, miserable!  I ran into Highland along 200 East and back.  I felt fine after the first 4 miles where I coughed up a lung!  Hopefully that warm weather will help me out.  Don't worry guys I will still hold my own at Del Sol for the team.

Logan, Adam and I drove down to St. George on Thursday evening and met up with Dave, Clyde, Nick, and Steve Hooper. We drove to Vegas that night and stayed in a hotel. I didn't sleep very good because of being sick and coughing all night. I was wondering if I should have come or not and didn't know if I could even run very well. I was hoping to kick this flu thing days ago but it has seemed to get worse instead of better.

We got up this morning and did a 5 mile run in downtown Vegas. I coughed a lot and was quite miserable on a run that was supposed to be easy. I was getting more worried about my performance in the relay. I was also bummed because this was something that I had been working toward and looking forward to for months. We traveled to Boulder and ate breakfast and then went on to Wikkenburg.

We made it in plenty of time to hang out for a few hours at the start.. I still wasn't feeling any better but had told myself that I wouldn't let the team down even if it killed me. It was a beautiful day and had to be in the 80s. I was hoping the warm weather would help me out. The rest Steve and I checked the team in and switched Sean for Walter. The rest of the team got there an hour os so early and all hung out until the start.

Google was was back with a similar team as last year, minus their two Ringers. A running store from Southern Arizona looked like they had some really good runners and might give us some competition. Dave started out the first van, which I was part of, and the rest of us went ahead to the next exchange. After the first exchange the running store was neck and neck with us, but no worries because Logan and Nick were running back to back legs. Logan dropped his guys pretty good, followed by Nick, Clyde, and Walter all running solid legs. By the time I was on we had a lead of over 4 minutes.

I warmed up for 3/4 of a mile and coughed my head off the whole time. I had a bad headache because of the coughing, and the headlamp didn't help my cause either. Walter came in strong and handed me the wrist band about 8:30pm and I was off.

My leg was supposed to have some good up and down (mostly uphill) in it. My first mile started down but finished starting a big climb (5:52). I wasn't coughing, so that was good, but my head was killing me. The next mile was a big climb up the mountain, and the shoulder to the road disappeared (6:24). The next hill was the killer (6:41), I was slowing down but my effort was maxed out, it seemed like it would never end. The next . 9 was also hard, started to drop at the end (6:10). The last mile was mostly downhill into the state park and exchange, but I had a hard time switching gears (5:38). I muffed the exchange with Adam because I ran into the left shute and he was in the right, but nothing too bad. I went and hacked my left lung up after the run, and felt like I was going to die for a few minutes. I was happy to find that I ran the pace I was supposed to run, and that I actually put a whole minute on my guy from the running store. We were up by 5:40 on the running store when our van was done. We drove down to subway for dinner before heading out to the next major exchange. I was just hoping to live through my next leg which I knew would be the toughest.

(Tangent-233 miles)

We tried to crash at the next major exchange on the gravel and pavement, but didn't get much sleep. I was still coughing a lot and that didn't help my sleep. I was able to stay hydrated though because I was drinking so much water. Van 2 did a great job on their legs other than the phone/potty break, and had gained another 2 minutes on the running store.

Our van ran awesome on the second legs and we had some funny experiences from them. Mostly of the funny things took place because of everyone losing their foot-long sub along the way. Logan had a killer second leg where he averaged 4:55 per mile and put another 4:30 on his guy form the running store.

I started my run at about 3:35am and uphill I went for over 4 miles. I climbed around 600 feet in this leg. The climb wasn't that bad when I didn't have a killer head wind. The first mile was 6:36 and I passed my first and only runner of the whole relay. After a mile I turned right, into a headwind, and everyone I passed from then on was walking. Mile two was a killer 7:20. Mile 3 was better because I turned out of the wind half way and picked it back up to 6:46. The next mile came and went in 6:10 (pushing hard to be done). This leg was supposed to be 3.9, and when I hit 4 I began to worry that I had missed a turn or something. But I think what happened in th exchange was moved back 3/10s of a mile because everything was right on with the map except the first mile or so. I finished the last .25 in 1:08 (pretty much a sprint at this point). I dropped the ball a little in this one running 28:11 for the 4.25 miles, 6:45 ave., when I was supposed to average 6:34 pace. I hacked my head off again for 20 minutes when I got done. We waited to see how far back the running store was and they finally made it in 18 minutes back. By then we knew Adam had already made his exchange and we were a whole exchange ahead, so we never worried about them after that.

The hard stuff was done and I only had a very short 2 mile leg left, for which I was very grateful because I was feeling pretty sick. The key to relay success is learning how to eat and sleep at random times, something I am getting better at. The problem with being sick was I could do neither because of stomach problems and coughing. I knew no matter how sick I was I could go two miles. I didn't get any food or sleep between my last two legs. The other van had short legs so we were on quick again. Everyone ran great again and was glad to be done. At the beginning of Clyde's last leg we caught the final team and from then on we were on our own.

My last leg was at 8:29am. Walter came in looking great and I was excited to run a short leg, especially since I had bad stomach craps before I started. I had heard that this leg might even be shorter than 2 miles so I hung on. The first mile was very rolling and I was in pain (5:59). The last mile got a little easier and I pushed hard know I would soon be done. The 2nd mile beeped on the Garmin right at the hand off with Adam (5:27). I was done, yes! I have never been in the first van so it was nice to leave to the other guys for a change. I hacked and hacked when I finished and almost puked too. It was all good though because I had done my job being sicker that a dog. My average was 5:43 per mile, only 5 seconds off my goal pace of 5:38.

 (Fastwitch -65 miles)

We headed over to the finish line and waited for the 2nd van to get done. There wasn't anyone there when we arrived so everyone thought we were volunteers. The beers guys ever asked us all to help them set up the beer tent and kegerator. We sat around and laughed at some of our adventures until the other team called to say Ashbaker was on his way. The finish line was empty and Tanner and Dan had to hurry and find their equipment so they could announce our finish. We all ran in together, as follows tradition. Our final time was 17:04:37, a course record by almost 2 hours!

We went over to James and Lybi's home and they fed our tired and worn bodies. That was extremely nice of them. After a quick shower we decided to head out. We drove to Flagstaff and got a room. We ate IHOP and had a Fudrucker's experience similar to last year, for those who know what I am talking about. If our waitress wouldn't have been a nutcase herself, we probably would have gotten arrested. Good good times! We did what we went to Del Sol to d and had a great time doing it.

Easy run with some of my kids. I would have went further but I was coughing so much that I got got sick to my stomach and almost threw up several times.

 (Adrenaline-545 miles)

I am bummed about this flu thing that I can't get rid of.  It knocked me out of the Salt Lake Track Club15k, made Del Sol super miserable (I about killed myself) and could knock me clean out of Moab.  I haven't even really run at all this week and am not sure what to do about Saturday?  I guess I could still go for the half and just run a lot slower, or try to sneak into the 5 miler at the last minute, or give my number to someone else?  Any suggestions would be nice.  

On top of everything today I turned 29 and I have been miserable all day.  I was hoping for a good couple of runs today, but with hardly any sleep and feeling this sick it isn't going to happen. 

I had a terrible night after I threw up twice. My day was even worse today, because I felt like absolute crap. I did start feeling a little better after school and ran with some of my slower kids on a 4 mile run. I coughed a lot and felt really bad at first, but I feel better now than I have in a couple of days. I am hoping I am on the upswing finally after two and a half weeks of misery. I am still not sure if a trip to Moab is a good idea or not. I would like to think I could still run the half with Josse or Brent, but right now I would be lucky to even make it that fast in the five miler. I think I will get some rest, try an easy run in the morning, and see if we are even going down.

(Omni- 365 miles)

I am not going down to Moab at all because I feel like death!  I am bummed about not going down, but I feel it is best to stay home for this one. Maybe next year I can get a good shot at Moab.  Good luck to everyone down there!  I will eventually get better, be immune to these mutated infections, and make a comeback with running.  Thanks to everyone for the encouraging comments I appreciate the support.  

I am finally feeling a little better, but I still have a long way to go before I can say I feel decent.  I hope to be running again in the next couple of days.  I was wishing I was well enough to run today with the beautiful weather!

I feel tons better today and feel like I have about 80% of my strength back. I still have a pretty good cough, but it seems to be mellowing out too. I hope to run an easy run with my kids tomorrow.

I finally got out on a run today. 4 easy miles with my varsity boys with 6x100 strides at the end. I hacked a lot but it felt good to run again. Hopefully things continue to get better and I can come back quickly.

(Kahana- 161 miles)

Our track meet got canceled yesterday and today so I got to sleep in and go on a run.  I went out on a loop on the Loan Peak and Alpine highways.  It was cold but at first but got a little nicer as I went.  I coughed quite a bit and that made things more miserable.  I felt weak and sluggish like I have been sick for a month and hadn't run in 5 months.  It was a rough run and I felt lucky to average under 7:30 pace, because it felt like 10 minute pace most of the time.  Hopefully my body will continue to heal itself over the weekend and I can get back into it slowly.  I am going to try to hit 40 miles next week.  1:07:14

(Omni- 374 miles)

Five very easy miles with my girls. We ran along a canal west of the High School. The pace was 8:30 overall. I did two miles of that on my own at 7:00 pace. I feel way better today. I am feeling stronger, can eat more, and my cough in minimal, finally!.

(Kahana- 166 miles) 

I didn't run with my track kids because I had them doing intervals today and I am not ready for anything close to that yet.  I went out this evening when I got home instead.  It was beautiful other than a fairly strong south wind.  I did the Loan Peak Alpine loop and felt pretty crappy and sluggish the whole way.  I had my cough come back a little today and I hacked a lot during my run, which made me tighten up even more.  I feel like I have totally lost any rhythm that I had in the last couple of weeks.  Hopefully I can come back quickly and feel good again in a week or so.  I would really like to be able to start running some workouts with my kids in the next two weeks.  57:31 (7:12 ave.)

(Adrenaline-559 miles)

AM- I had a horrible run this morning! I felt weak and tired, plus I could shake stomach cramps the whole run, and I was even trying to go slow today. I was glad to get this one in the books. My cough was better today. 7 miles 53:41

PM- A much better run this evening, mostly because I didn't have any stomach issues. I still felt tired and sluggish, but I will probably feel like that for a week or two just from trying to get back into things. I got an hour nap and then I ran into Highland to the Highland Classic church and back. It was very nice weather this time and I enjoyed the run much more. 5miles 35:38

(Omni- 386 miles)

I was going to run with Josse but she and her son are sick today.  I went out late morning on a loop through west AF (100 W) and into Highland (60000 W), past all of the parks and onto the Alpine hwy.  It was a nice little loop.  There was a pretty tough North wind blowing so I was a lot slower heading out, and got blown home on the way back.  Nice day!  Legs were tired but I felt a lot better than the last few times.  I still am way out of rhythm and get tight easy, but that should come back to me soon.  51:42  (7:23 ave.)

(Adrenaline-566 miles)

We stayed in Willard last night with my in-laws so I wanted to take full advantage of the trip and head to Logan to run with Paul and Jon, and Logan was going to be in town as well. I slept until 7:00am and then headed to Logan. I forgot my track pants so I hoped that it wouldn't be too cold. It is usually about 30 degrees in AF that time of day and I thought that shorts might be ok, I was wrong! It was about 24 degrees when I got to Paul's house, so I had to tough it out. Next time I will be more prepared.

It was great to see the guys again and be able to go on a nice easy conversational run with them. I miss Logan sometimes even though AF has been good to us so far. I for sure miss running with my friends, it makes a run go by so fast.

We did a loop from Paul's house into Providence, up the big hill, and along some of TOU course, one of my favorite runs. We dropped Jon off when we went by his place and went a couple more miles back to Paul's house. We boxed Logan in most of the way to keep him from running too fast, and to give Jon some practice for the Striders half so that he can beat all of those Striders guys! ;) We ran 8.98 miles, but since I follow the example of Paul I had to round it to 9 miles even!

After the run Logan, Paul, and I stood around and froze while we talked more running, go figure! It was a nice run for me and I felt fine for the first time in a month, maybe because of the company.  I also hit my goal of 40 miles for a comeback week.  Next week I will try to go 45-50 miles.

(Omni- 395 miles)

Happy Easter to everyone!

I had the day off of school so I took full advantage of the time.  I slept in until 8:00am and made Jaren some breakfast while Allison went to the gym.  I went running when she got back about 10:00am.  It was nice weather so I was in shorts and a long sleeve shirt.  Spring finally!.

I did a loop that I have never done before and was tougher than I expected.  I ran up by the Temple and kept going east into PG.  I turned north on 9000 W. and headed toward Cedar Hills.  The road went through a bunch of big farms and huge houses, but no big farm dogs luckily.  The road took me right up to the Cedar Hills post office and canyon road.  I continued the long climb toward the canyon.  When I hit AF canyon I finally got some relief from the six miles of uphill.  I found a nice paved trail, that I had no idea even existed, and followed it by a flood hollow and through a couple of golf courses until it came out close to Loan Peak High.  I took the Loan Peak hwy all the way into AF to 200 N. and headed home from there.  It was so warm that I could have used a short sleeve shirt instead of the long. 

It was a great run for me event hough it wiped me out.  I did cough some but I also got up a lot of junk from it.  I focused a lot on form, relaxing, and getting back into a running rhythm, all of which I have been struggling.  It is like what Paul said the other day about how you can really tell your fitness when you go uphill or into the wind, I could really feel my lack of fitness in that first 6 miles with that long uphill.  1:18:02 (7:05 ave.)

(Kayano- 16 miles)

Easy 5.5 miles with two of my guys (Trevor and Garrett). We did some strides afterward on the grass. We started with everyone but we were going faster so we lost most of the others, not that we were going that fast! Beautiful afternoon for running or being outside. We have our first meet tomorrow so it will be interesting to see how some of my kids perform. I felt better and worked more junk out of my body today. 7:25 pace for the run.

(Adrenaline-572 miles)

5:00 am-  Easy run up 55 North in AF toward PG and back.  I overdressed, and barely made it home to go potty.  We had a home track meet today so no other run.  7:34 pace

(Omni- 400 miles)

5:00am-  Cool morning run in the upper 20s.  I did an easy 6 miles up into Highland and back along 200 East and Alpine highway.  I felt good today and just cruised along on the dark cold roads. 
43:02 (7:11 ave.)

(Adrenaline-578 miles)

We were supposed to be at the Box Elder Invitational today but the meet got canceled.  So instead I met my kids at the Riverton swimming pool for a Saturday morning long run.  It was cold and windy, with a North wind so that is the way we headed first. I aways like to do the hard stuff first.  I took the varsity boys with me and the other kids went shorter, like 50 minutes.  We ran on the Jordan River Parkway until the trail ended.   Then we turned East and went up a big dirt hill which put us on 11400 South.  We headed all the way up to Alta High, did a lap on their new track and headed back the same way.  We lost some guys along the way because they turned back, but I had five guys go the whole 11 miles.  In the last mile I saw a runner coming toward us at a good pace, I could tell he was pretty good.  As we passed, and after he called my name out, I realized it was Chad.  I stopped and talked to him for a minute or so.  I was surprised to see him on the other end of the valley and didn't quite catch what he was doing in Riverton, but it was good to see him.  Overall it was a good and fun run with my guys.  My average pace was 7:10 with some good hills and wind, it felt good!

(Kayano- 27 miles)

I did a few intervals with some of my guys this afternoon. I could tell I hadn't done much in a while once I got going. I skipped the 1200s I had them do, as to not overdo it, and did a 200, 400, 800, 800, 400, and 200. :33, 1:17, 2:45, 2:38, 1:11, :33. I might do some light track workouts once in a while until I get going again.

(Omni- 406 miles)

Easy run with my guys along a canal to the Bangerter wall and back this afternoon. Had a good time and some good conversation with my guys. 37:43  Did some striders on the grass afterward.

(Adrenaline-578 miles)

5:00am- I ran up past the hospital along 55 N. into PG and turned N. on canyon road. I made my way up the long hill to 2600 N and turned west toward the Temple. I looped around the Temple and headed home via 700 N and 200 E. I overdressed a bit but stayed mostly comfortable. Scared up some loose dogs and some deer on the dark roads but nothing too interesting. 7:36 average per mile.
I won't get another run in today because we have a track meet at Kearns after school. Running this week will be tough with my Faculty vs HS team basketball game tomorrow, and the Asics Invitational on Friday and Saturday. I will be really stretched for time the rest of the week!

(Omni- 414 miles)

5:00am-  Dark and chilly morning.  I under-dressed for the weather today, especially for the North wind on the way out.  I ran along 200 E. and the Alpine hwy into Alpine and came back the same way.  Pretty slow going on the way out today.  I felt good and kept things relaxed.  I wish I could get over all this congestion that I have.  I really don't remember what it is like to be totally  healthy, because I have been sick or congested since mid-February.  51:37

(Kayano- 34 miles)

5:00am- I went on another cold dark run this morning. I went up past the hospital into PG and back. Kind of sore from basketball yesterday so I took it easy. 39:22 for the run.

(Adrenaline-583 miles)

I did an easy 4 miles with all of my girls at track. When I got done I did an easy 5 miles with my guys. It felt good to run again after a couple of days off. I am definitely ready for some decent weather though.

(Adrenaline-592 miles)

I did a fartlek workout with my guys today. It was freezing cold and turned into a flat out blizzard 10 minutes into the run. We warmed up for 10 minutes and did five 3 minutes fartleks at 5k pace with 2 minutes recoveries in between. I was soaked after the first two fartleks! I sent the kids home as soon as we got back so they could get warm and dry out. Where is the spring weather eh? 42:28 for the run

(Omni- 414 miles)

5:00am- Chilly morning run. I went at a very easy pace up by the hospital and into PG. I came back the same way. I felt pretty good considering yesterday was my first workout in a long time.
7:43 average for the 6 mile run.

(Adrenaline-598 miles)

PM- I ran an easy 6 miles with my guys to South Hills and back. The wind on the way back about blew us backward. 7:26 pace for the run.

(Kahana- 172 miles)

5:00am-  I think I must have been in a coma for 7 months because I missed spring and summer completely somehow?  I woke up this morning and instead of April outside it was November again. There was an inch of snow and it was still snowing lightly.  I did the LP - Alpine hwy loop.  My run was good once I finally warmed up.  My first couple of miles were slow, around 8:30 pace, I did hit a 5:52 last mile though.  58:57, (7:22 pace) overall for the 8 miles

(Omni- 422 miles)

I woke up at 5:00am again today to do an easy 6 miles before my track meet.  I did a loop that took me around East AF and West PG.  Lots of dogs out this morning!  43:41

(Adrenaline-604 miles retired)

Warm and windy day.  I was too tired to get up early so I went on a run when I got home from track.  I did a loop up 700 N. toward PG, and came back on 300 N. and passed the AF HS.  The last mile was tempo into the wind  in 6:06.  41:07 for the run.

(Omni- 428 miles)

5:00am- Did a loop passed the hospital and Temple.  Dark and very cold. I am not off to a good start this week and won't get to go again today because of a track meet at our place. I can't see the rest of the week being much better.  7:27 pace.

(Kayano- 40 miles) 

I still have remnants of being sick after two months but am getting the itch to get going.  I always plan to run at practice with my kids but it only happens half of the time. 

Nicer day with some sun at least.  I ran with some of my kids down to the river trail and back.  It was an easy 6 miles.  When I got home I did 4 more miles at an easy 7:32 pace on a loop around the east side of AF.  

(Kahana- 183 miles) 

5:00-  Very cold morning, in the 20s!  I did the Lone Peak Alpine hwy 8 mile loop.  I am looking forward to a warm day today, and a short practice.  Hopefully I can get out later today. 59:19 for the run.

 (2130- 8 miles)

PM- Allison went to her parents so I had time to get out on another run.  It was warm and very windy.  I decided to see if I could find the Highland Park trail from Cedar Hills since I was finally running around home when it was light.  I went into Cedar hills via 700 N. in AF and 600 900 W. in PG.  I found where part of the trail starts thanks to the course tool and jumped on it.  I followed it until it went through the golf course where I had been before.  Then I jumped back on it just North of Lone Peak, a part of the trail I found out about from Kerry.  This park took me behind the High School down into a park where everyone was fishing on a nice warm evening.  The trail then dumped me into a neighborhood off of the Alpine hwy, so I took it and 200 E. home. I was having a nice run and a good time exploring new route, but I could really feel the heat, something I am not used to right now.  I could have used a drink with that warm wind blowing against me for most of the run.  I was happy to get 18 miles today, since I haven't had that many miles lately. 1:13:28 for the 10 miles

(Omni- 438 miles)

I was tired and have a track meet all day but I decided to drag myself out of bed and get 50 miles for the week, and I am glad that I did! I went out early and ran up 50 N. in AF into PG. That road turns into a nasty hill that climbs all the way up to the top of PG and Grove Creek canyon. I ran up to the parking lot for the trails up the canyon and then ran home. Like I said, I was tired from a rough week and from trying to get a few miles in the last couple of days but I pushed on. I felt a sense of accomplishment making a decent week out of nothing and ending with a run that was good and hard. I will have to check out some of those trails up Grove Creek too.  This was my first 50 mile week since I got sick around Presidents day!  1:16:41 for the run. 

(Kayano- 50 miles) 

I had a long hard day and practice ran longer than I had hoped.  I got home and was tired but pushed out the door anyway.  I ran a loop up through Cedar Hills to the mouth of American Fork canyon and came back via the Lone Peak Highway and the Temple.  I had a good run up for the first 5 miles averaging under 7:30 pace, and a better run back into the wind with every mile under 6:25 pace and the last one in 5:50.  It was the best run I have had all year for the quality and speed.  I felt very good and was happy with how well I ran.  Good start to the week for me. 1:14:58 (6:49 average).

 (2130- 19 miles)

I ran an easy 6 miles with my track guys. We did an ice cream run down to Artic Circle and back. We all got some courtesy cones in the middle of the run. 7:30 pace for the run.

I did an other easy 5 miles when I got home. I ran around around east American Fork and stayed around 7:30 pace again.

(Kahana- 194 miles)

I had about a half hour between getting off of work and our track meet so I ran a quick 5 miler. Nice afternoon for a run, I wish I would have had more time. No watch.

(Omni- 443 miles)

5:00am- I woke up to the wind howling and and the snow and rain falling, not what I like to see. I did my Alpine Highway / Lone Peak loop backward this morning. At first I had a hard headwind with rain pelting me. The weather got worse as I went, with the rain turning to snow, then to hail, back to snow, and finally rain again. The hail was very painful! It was toughest heading North and East. I got some relief from the wind when I was going South for to miles, but by then I was soaking wet and my clothes felt like they were 30lbs. After the first 3.5 miles I got sick of the weather and decided to get home as fast as I could so I upped the tempo. I didn't have a Garmin on, but the last few miles were around 6:10 pace or faster. I got out of my wet clothes and right in a warm shower when I got back. 57:20 for the run.

(2130- 27 miles)

PM- It was snowing like crazy when practice started! I told my kids they could go outside or stay in but I wanted them to do at least 40 minutes easy. Most of my varsity runners came outside with me, the tough kid! The flakes were huge and I was afraid we would get super wet. After a mile the snow let up and it was sunny until a mile left and then it started to snow like crazy again. We went North on a trail that follows a canal and had to hop a couple of fences, then took some back roads from there. We ran by Bingham HS and did a lap on the rivals track before heading back the same way. It was a fun run with my guys and good conversation. I was glad for mostly decent weather during the run. 8.5 miles in 1:04:30 (7:35 pace).

(Kahana- 203 miles)

I went out on a run after I got home from Track practice. The weather was perfect and I had to take advantage of it. I ran up 700 N. in AF into PG. Then down canyon rd. to 1100 N. in PG. I went up the big hill and turned around after 3/4 a mile. I went home via 1100 N and 50 N. (same road different towns) and passed the AF HS. I did a couple of 100 m strides in the last mile and felt pretty good. 1:09:15 for 9.5 miles (7:17 pace).

(2130- 36.5 miles)

Early morning run. My body is tired from the long week and the increase in miles, but I have responded quite well to my first 60 mile week since the first part of September 2007. I ran into Alpine and back today. It took me a while to get the legs moving, first mile was 8:40. I started to get the blood flowing and each mile got better and better. I pushed out the last three miles in 17:11 (5:55, 5:43, and 5:33). My time for the run was 48:44. I was pleased with this week and it felt good to finish with a little tempo.

The highlight of the day was at the Davis Invitational where all of my kids ran well, and my best kid, Trevor Sharp, dropped 7 seconds off his PR and ran a 4:20 mile!  It makes coaching worth it when your kids do that well.  We went to dinner with Logan and Katie after the track meet.  Long but good day.

(Kayano- 57 miles)

I got out on a run after track today. The weather was almost too warm. I started off slow and ended strong tonight in a sort of progression run. I started at 8 minute pace and ended with a 5:41 and a 5:36 mile (47:49 for the 7 miles). After the run I went for two more easy miles (7:38 pace) because Allison hadn't gotten home from buying garden stuff. I ended up with 9 miles. We planted a little garden for FHE tonight after my run, it was fun!

(2130- 45.5 miles)

I ran after track today, it was warm and very windy.  I ran by the hospital and Temple and into Alpine.  I did a loop around Alpine, and ran home on the Alpine highway.  The wind going south about blew me backward! Lots of good hills and a tough wind.   I kept it easy the whole run, 1:29:50.

(Kayano- 69 miles) 

I got up early and ran before work.  there was an inch of snow on the lawn, good thing i covered the garden last night!  I headed East into Pleasant Grove.  I found a park with an open bathroom just in time to avoid disaster.  I looped back home passed the Temple and 700 N. 1:01:52 for the run.
(Kahana- 211 miles)

Today is my anniversary, we have been married for five years, so I am taking Allison out tonight.  We will go do the real celebrating next weekend when I don't have a track meet and we can get away for a few days. 

Evening run after school and track.  The weather was perfect.  I ran up to Canyon Road in PG and followed it all the way over to AF canyon, then ran home on the Lone Peak highway and passed the Temple.  It was a good run with a lot long hills and make for a good workout.  1:35:00 for the run.

(Kayano- 82 miles)  

Early morning run before the BYU Invite.  All I had time to do was 8 miles, but that still gave me 50 for the week.  I did the Alpine / Lone Peak highway loop.  Started out at 8:50 pace and finished with 6:25 pace, 7:23 pace for the run.

(Kahana- 219 miles) 

It was a good day for a meet even though it took all day and night.  Some of my kids did very well and it was fun to watch our girls relays take out Spanish Fork and the best relay teams in the State.  I also had a good visit with Dave and Clyde, Ruth, and Carson Campbell among others.

Hot afternoon run.  I went out after Track and ran the Highland Park Trail all the way up to the mouth of AF canyon.  I ran home through Cedar hills and took a different route than where I had previously been.  It was really warm and I felt like I could have used a drink, but it sure beat freezing and wet conditions.

(Kayano- 93 miles)  

I had a hard time forcing myself out of bed to run today.  I did the Alpine and Lone Peak highway loop nice and easy because that is the only pace I could go.

(Omni- 451 miles)

I did the Alpine and Lone Peak highway loop at 5:00am (7:30 pace). I felt much smoother today. This week's running has been destroyed by Region Track and meetings for school. Hopefully next week things will be at least a little easier, but I wont count on it with JV region and two days of State Track!

(Kayano- 101 miles) 

Easy 5 miles up 200 East and back after Track practice. Tough North wind, but nice weather. It felt good to get out running again. 36:48

(Kahana- 216 miles)

I did a loop into PG and Cedar hills today in the heat.  I was glad to find a drinking fountain in Cedar Hills that was turned on.  7:20 pace for the run.

(Kayano- 101 miles)  

My stud distance runner (Trevor Sharp) won his first State title in the 1600m today.  It was one of the best races I have ever watched.  Steve Clark from Skyline had a good lead in the final lap when Trever kicked it down at 200 meters to go.  He had a huge "come from behind" photo finish win.  To make it even more dramatic when Trevor caught Clark at the line, Clark did a superman dive out of desperation to win and bounced and skidded across the finish only to have the win go to my boy.  I was like a little kid jumping around with joy!  It awesome to have the kids you coach pull off something that you always wanted to, but never were able to do.  His time was 4:18:24.  Congrats to Trevor!

Trever Sharp was first in the 800m with a time of  1:55.13.  He aced out Steve Clark  in another dramatic photo finish to take his second State title.  I am proud of you buddy!

Easy run in the sun after I got home from my meeting at the district office.  It was 89 degrees when I got out on my run and I could really feel the heat.  I did a new loop up into PG and through East AF that I had never done before.  I had a slight headache when I left.  I was worse and I was overheated when I got back and had to take a cool shower. 7:18 pace.

(Kayano- 119 miles)   

5:00am easy run. It was so nice this morning, first morning run in shorts and a T-shirt. My headache was gone and I felt tons better. 7:20 pace.

(Omni- 457 miles) 

Evening run after school and meetings. It was much cooler today which was great for running. I did a loop that went up 700 N to Canyon rd. I headed down Canyon rd, used the bathroom at a park, and ran down passed the AF hospital and HS to home. 6:59 pace for the run and felt good once I got going after a mile.

(Kayano- 127 miles)

I ran passed the Store and up on the marathon course.  I got rained on a little but it felt great.  I ran back the ValleyView way.  1:09:54

(Kayano- 137 miles) 

I got out on a nice memorial day run this morning. I ran from Sunbrook up Dixie drive and along Sunset. When I got to Steve's store I took a potty break and headed up the marathon course for a just under two miles. I came back the same way. I felt good and the weather was perfect. I thought I saw Marcie when I was out one mile and my suspicion was confirmed when I saw her again with one 1.5 miles to go, she probably didn't know who I was. I would have loved to hook up with some people down there but it didn't work out this time. 1:18:53

I stopped by and talked to Steve on the way out of town and got me some VFF's. they are weird but they will be nice for barefoot simulation.

(Kayano- 148 miles)

Evening run.  I ran up 300 N in American Fork to Canyon rd in Pleasant Grove and then up to the mouth of Grove Creek canyon.  I came down by the Cemetary and down passed the AF hospital toward home.  I had a hard time breathing because of being so stuffed up and it was a tough run anyway, so it ended up being even harder than usual.  That hill going up to the canyon is very steep and kicked my butt.  I was glad to get home and will sleep good tonight. 1:18:41

(2130- 56.5 miles)

Easy run after work up Alpine hwy and back through west Highland.  I felt slow and sluggish for a while but finally got going toward the middle of the run and ended with a 5:39 mile that felt great.  55:55  I am still stuffy and spit out a lot of junk.

After I got home I grabbed my VVFs and ran over to the park on 100 E and did some strides on the grass, and that felt very good.  

(Kayano- 156 miles) 

Easy evening run before dinner.  I ran an out and back into west PG and home the same way.  I was a little sore from yesterday and it took a while to get loose.  A few minor dog attacks but nothing too exciting, just nice and easy.  44:02 (7:20 pace).

(Omni- 463 miles)

I thought about trying to hook up with someone for a run today but I knew I couldn't get my bones out of bed too early after the long week that I have had so I ran on my own.  I slept as long as I could and left just after 8:00am.  I headed up 200 E and the Alpine hwy, jumped on the Highland hwy and went to the mouth of AF canyon.  From there I went up the big hill into Cedar Hills then down the main road there.  When I hit PG I went up into Manilla and caught the canyon road again, then headed south until I hit the road that turns into 300 N in AF and follow it home.  The loop was almost exactly 12 miles door to door of my house.  I should call this the Six city loop because I run through American Fork, Highland, Alpine, Cedar Hills, Manilla, and Pleasant Grove.  The last 6 miles I averaged 6:20 pace.  I saw a lot of people out running and biking, probably because it was such a beautiful morning.  One group must have been some kind of club because they had about 20 runners in the group.

When I got back I grabbed the VFFs and headed to the park by my church and did 5x100m strides and the grass.  I got sore in my feet from doing this the other day. Hopefully I will get used to using those muscles soon.  One mile. 

(2130- 69 miles)

Easy run and 1.5 hours of basketball against the 9th grade team.

I slept in as long as I could, until about 8:00am. I went on a loop course into PG that ended up being 8.5 miles. Easy pace and an easy run. 7:26 ave per mile. I am excited to finally be off for summer and have more time to relax, train, and work on projects.

(Kayano- 165 miles)  

AM- I went running about 9:00 after a nice sleep in session. I did my loop up Alpine and Highland hwy and back through west Highland. The weather was perfect for running, nice and cool, and I felt good. I ran with my Polar HR monitor instead of a Garmin or Timex like I usually do. 56:40 for the 8 miles (7:05 ave pace, and 163 ave. HR).

(2130- 77 miles)

PM- Easy run this evening. I looped around by my twin sister's house and back passed the High School. When I got home I grabbed the VFFs and ran over to the park to do 4x100m strides on the lawn. 3.5 miles and 7:28 pace.

(Omni- 465 miles)

AM-  Decided to do my first track workout of the year this morning, and it was nothing blazing, but a good start to the summer.  I have a goal to hit the track once a week, unlike last year where I hit about 6 times the whole year.  I warmed up by running to the AF HS track and then did a 8x400m workout with 200m recoveries.  The HS was hopping with every kind of sport so I had a audience while running.  I ended up running in the 3rd lane most of the time because the first two lanes were getting watered pretty good, so that probably added a couple of seconds to each interval.  Legs felt dead from Saturday too.  Here was the breakdown: 1:15, 1:15, 1:17, 1:16, 1:15, 1:16, 1:15, 1:13.  It was a fairly conservative workout and my heart rate for each interval was around 180bpm.  I did a lot of working on form because it felt so weird to run faster than 5:30 pace.  I cooled down on the run home.  7 miles total 53:00.

(Omni- 472 miles)

AM-  Woke up this morning and ran an easy run up Alpine hwy to the mouth of AF canyon. I came back on the Highland trail, passed Lone Peak and the Temple. Beautiful morning to run. 7:15 ave pace for the run. I felt sluggish at first and then stayed pretty relaxed after a couple of miles.

PM-  Went out again for some more miles.  It was very windy and it was like standing still going into the wind, and like someone pushing you from behind going with the wind. I did a loop up around the Temple and then grabbed the VVFs and went to the park to do some strides.  7:39 pace for the run.

(Kayano- 180 miles)

(VFF- 3 miles)

I ran over to the AF track to do another workout.  It was chilly and very windy.  I did a 16x200m workout with 200m recoveries.  After I got all warmed up and did my first two intervals Timo came out and we stood and talked and froze for 45 minutes.  I had to warm up all over again and it took me a while to get going.   The wind was pretty tough and made me run a bit slower.  I hate running into a hard wind, but I know it makes you tough so I sucked it up and did the workout.  I cooled down the same way I warmed up by running home the long way.  Glad to get my 2nd workout under my belt.  I might go out later for a few miles if the weather isn't too nasty.  8.5 miles in 1:02:00 for the run.  I averaged 35s for my first 8 and 33s for my second 8, not bad for not doing any speed forever, and doing intervals on such a windy morning.

(Omni- 481 miles) 

I met Timo at 26.2 and we went on an easy recovery run around west American Fork.  Honestly I wasn't sure where we were at times, somewhere out in the farm land.  After the run, and a BS session about running, I added two more miles with 6x100 strides in the VFFs at the park Nice day today, and it was fun to finally run with someone again.  7:51 average pace.

(Kayano- 187 miles)

(VFF- 4 miles)

Slept in a nit because I was so tired.  It is nice that I can do that right now.  I ran a loop into east AF and west PG.  I kept the pace nice and easy and felt relaxed.  I grabbed the VFFs and ran to the park across from my church to do 4x100m strides on the grass, and I felt even better after that.  45:00 for the run (7:30 ave pace). 

 (2130- 82 miles)

(VFF- 5 miles)

Hopefully I will feel decent in my 10 miler tomorrow.  I really don't know what to expect or how much gas I'll have in the tank.  I haven't raced in a long time so this will at least give me a decent idea of where my fitness is and where it needs to go.

Well I took my time getting to the Riverwoods this morning because it was a Curt race and I knew the first bus wouldn't leave when it said it would. Butted in line with Michelle and Josse to get our numbers. On the way up our bus stopped at Timp park so people could use the bathroom, I had already went. I was annoyed by the stop and just wanted to get to the start .The bus ride took forever and it was freezing at the starting line. I did a 2 mile warm up, mostly with Josse and Michelle.

I wasn't in race mode since I hadn't done one in so long. I figured I would just hang back on the first couple of miles and see what was going on and how I felt. No pressure for this race.

There were a couple of people that took off pretty fast, including Michelle, but I wasn't worried. I was mostly using this run to estimate my fitness and to get a good workout for WBR. I hung around two guys in the lead pack for the first 3 miles. Those are the fastest miles of the race where you can really cook if you want to. I wanted to hang back though, so I did.

At Vivian park I could tell that my competition was wavering and stayed right on there butts until mile 4, then took the lead over. From there to the finish was like a long tempo run and I just watched the lead bikers speed up and slow down in front of while we all dodged the mass amounts of people on the trail. One of the lead bikers took a spill around mile seven, I don't think he got hurt, but it was rather funny! He looked back to see where I was, after they had been dinking around, and I surprised him being so close and he pulled his handle bars in the same direction as his head and went down. Other than that it was, me, myself, and I out on a tempo run. At times I got a little lazy in my pace but still averaged 5:40s for the run. Not bad for crappy training and no racing, I felt great the whole time! Here are the splits for all you split fanatics out there.

1- 5:34 Just hanging around and enjoying the ease of this mile

2- 5:34 The guy from Cali leading would surge everytime me and the other guy caught him, rather annoying

3- 5:34 (how is that for consistency!) Slow for those first three miles, but I wasn't worried about the first three miles.

4- 5:43 Took over the lead eventhough I really didn't want to yet.

5- 5:45 Just trying to relax and enjoy myself, but wondered who was coming behind me still.

6- 5:35 Feeling good. Asked for water at aid station and ended up throwing Gatorade down the front of me.

7- 5:43 Feeling lazy, got a good chuckle out of the biker going down.

8- 5:47 Still being lazy and a little uphill, got more bugs in the eyes than anything!

9- 5:47 Put in it cruise control for good, couldn't see anyone coming up on me. Dodged a lot of people. 3rd mile in a row with super bad tangents!

10- 5:36 Smelling the barn but no need to push.

It was fun to win one to start my season off on a good note. Thanks everyone else for running different races this weekend so I could have a fun race all by myself!

I did a 3 mile cool down, some with Kent, Michelle, and Josse, all of who ran great races. People didn't believe me that my training has been weak lately, maybe they will look at the blog and see for themselves. I plan on getting it going now.

Side note on my time. When I came across the line the timers yelled out my time 56:42, I caught 56:43, being a bit slow to stop my watch. On the results they put 57:02 or something like that. I went to see what had happed to my time because 56 sounds better than 57. They couldn't figure it out and kept saying that they wouldn't have missed me since I was the first runner. Turns out they had a little girl pushing the space bar and she didn't do it when I came across, so they pushed it late and never went back to fix my time when they printed the results. I don't think they knew my time and didn't bother asking. I told them to fix it if they remembered so Sasha could better critique my run!:) Sasha could fix it anyway if it really mattered.

61 miles this week, (that is more like it), three workouts, and a race win made for a good week. Next week my goals are similar as far as mileage. WBR should be a lot of fun!

  (Omni- 483 miles) (Fastwitch -77 miles)

First morning of my summer training camp with my XC kids.  I had about 50 kids come out on the first day at 6:30 am, so I was happy about that.  I did an easy 5.5 miles with my faster guys along the canal that runs west and north of the high school.  It should be a fun summer with this group.  7:44 pace

(Kahana- 221 miles)

AM-  I was hammered and slept in until almost 8:00am today. I went on an easy run up 300 N into Pleasant Grove to Canyon Road, and looped back by the AF hospital. It was pretty warm this morning, which is good because I need to get used to the heat. I hope to get back out this afternoon for some more heat training to get me ready for this weekend. 7:14 pace for the 7.5 mile run.

PM-  I wanted to get out when it was still hot to try and get myself adjusted to running when it is in the 80s and 90s instead of the 50s all of the time.  I went out about 6:30 pm.  I ran up the south hill by the Temple and out on Lone Peak hwy to the Highland Greenhouse and back.  It was hot and I could feel it the whole time, but especially when I picked up the pace to do some tempo.  I did tempo for the last two miles and was glad that was the only two!  5:57 and 5:57 for both miles.  The last mile had some uphill in it and I was working hard.  When I got home I dumped some water over my head and splashed it all over my body, then grabbed the VFFs to go do some strides at the park.  I did 5x100meter strides on the grass and walked home.  It took me a while to get cooled down after that.  I am a little concerned about the heat on my first leg at WBR this weekend, so hopefully running in the late afternoon-early evening for the next couple of days will help.  7 miles total, 6:59 average.

(Omni- 497 miles) (VFF- 5.5 miles)

XC practice this morning. I had the kids meet at the Riverton swimming pool for a long run on the Jordan River Parkway trail. I went with Derrek, Chris, and Dillon for 8 miles. We ran south into Bluffdale. It was a nice morning and I had a good time running with my kids. 59:24, 7:26 pace overall.

(2130- 90 miles)

AM- I met Timo at 26.2 for a super easy run this morning. We had a good conversation, mostly about running of course. We di an easy loop around East AF, picked some paper work up at AF HS, and headed back to the store. I finished with 5x100 meter strides at the park across the street form my church. 8:20 pace overall.

PM- Went out about 5:00 pm so I could run when it was hot. I did a zig zag run on the East side of AF. I did my best to stay away from any king of hills and keep the pace nice and slow. 7:34 pace and 37:49 overall for the 5 miles. Sat in the our kiddy pool with Jaren when I got home. We had just filled it with hose water so it was nice and cold, like icing the legs. Felt good!

(Omni- 507 miles) (VFF- 6 miles)

Easy two miles at XC practice to get the old legs moving before WBR.

(Kahana- 223 miles)

Hot start to WBR like usual, the difference was I was one of the first ones instead of very last like I have been in previous years.  I have been captaining the white team but decided to run on the blue team when all was said and done.  My van was a fun one with some very cool guys ( Mitch, Steve Hooper, me, Dustin, Chad, Jon, and Paul as the driver), so I was pumped for that.

My first leg was super hot, something I was not used to after all of our 60 degree temps.  I soaked my hat and put it on hoping it would help me.  I had no time to warm up because we spent so much time aiding Steve that we didn't get to the exchange much before he did.  I started at 6:13pm and almost right away I was lost and off course.  Some how I took a right turn when I was supposed to go straight.  I figured it out after a block or so and headed back to where I was supposed to be.  That was all I need was to have to run .3 miles further than what I need, not too mention the steep hill I went up that I should have had to run up, when it was 94 degrees out.  I felt stupid for not looking at my legs and memorizing where to go like I should have, and am always telling others to do.  Honestly I didn't even look at my legs at all before I ran, I have been too busy doing the logistics part of the race to pay attention to what I was doing.  Good thing was I knew I was off and knew where I need to end up.  The van came by about a mile and a half into my run and it was good to get a quick swallow of water and see that I was where I  was supposed to be.  I was all by myself out the running through fields on a gradual uphill climb from Hyrum into Paradise.  It was so hot and I wanted to stop every time I saw a sprinkler in a field but I knew I had wasted almost two minutes already.  The van stopped three times for me which wasn't enough with the hot sun pounding on me, and me out on a tempo that seemed never ending.  I finally made it to the park and handed off to Dustin and went straight to the shade.  I was glad to get that leg out of the way.  I was supposed to run the 5.6 miles at 6:20 pace but ended up running the 5.95 miles in 36:18 (6:09 pace).  It took me a long time to cool down after that run.  Too bad I got lost and ran a bit extra because my pace was faster than our white team's pace for that leg. 

2nd Leg We were running well after the first leg and were about as far behind the white team as they were behind BYU's stud team. I actually like the times of day that I got to run on this leg. My second leg started at 12:08 am. It was the opposite of my first leg, dark, cool, and tons of people. I felt decent in this leg and had around 40 roadkill. This leg had a lot of rollers and because it was so dark and the moon wasn't up yet I couldn't tell if I was going uphill or downhill sometimes. I averaged right around 6:00 pace for every mile on this leg. It went by quick too because of all of the people. I have never had that many people to pass in a relay before. I would come up on another roadkill every couple hundred yards. I lost count after 30 roadkill but figured that I passed another 10 or so after that. This leg was longer than it was supposed to be. Paul seemed pretty concerned that my Garmin read it as 5.24 miles when it was supposed to be 4.9 miles. It worked out though because Dustin's next leg was about as much short as mine was long. I think that Paul does a great job with the maps, but they seem to throw those exchanges wherever they want and it knocks the legs off a bit. 31:06 for the 5.24 miles (5:56 pace, right on projection).   (Tangent-239 miles)

After my second leg I was feeling pretty tired and my stomach was all kinds of messed up! We did get about an hour and a half of sleep at exchange 24. It was cold at night which was better than 95 degrees. I hit the potty a couple of times and chewed some gum to try to get my stomach to calm down before my last leg. I was glad that I only had one leg to go and that I would get done early, but I sure didn't feel like doing anything but sleeping. My body was done! But I knew it would be over soon and I could tough this one out no matter how crappy I was feeling.

3rd Leg 6:41 am- This one started in Kamas and ended by the Provo River going to the Res. The first 3 miles was a gradual uphill where I was averaging 6:20 pace. I passed several people on this leg as well, including a hand bike that was struggling on the lond uphill. I was struggling myself with some nasty stomach cramps and trying to relax and work them out. When I turned along side the river with just over two miles to go the downhill started and I was grateful, although my stomach was not. I went from 6:20 pace to 5:25 pace for the last stretch. This was where I got passed for the first time ever in my 6 relays. The guy on the hand bike that was struggling on the long uphill came down the downhill at 40 MPH and left me in the dust! Not much I could do about that. I finished strong, and even had some people trying to out kick me to the exchange, which was not going to happen! I handed off to Dustin and was done. 5.2 miles in 31:10 (6:00 pace). It felt great to be completely finished by 7:30 am. I cooled down for almost one mile before I got in the van and we headed to aid Dustin. (Fastwitch -88 miles)

Everyone on both teams did well. I felt apart of both teams because I was captain and had done all of the logistic and organization for the white team, but was running for the Blue team. I was glad I was in the van I was because we had a lot of fun. All of my van ran well but I'll let them tell the tales. Paul, Jon, and Mitch left early right after Jon ran his last leg, so Steve, Chad, Dustin, and I hung out together until the finish. I saw a lot of friends and people I knew along the course and at the finish and had some good visits. BYU came in 34 minutes ahead of white and blue came in almost one hour after white. Our second van had some struggles but still ran great on their last leg. I think that both teams did their job, BYU just had an almost unbeatable team this time. The blue team rocked as well. To put it into perspective, we ran 25 minutes slower than last year's team with guys like Paul, Sasha, and Clyde. With the added mileage to the course this year we probably ran better than last. Not too bad for being the supposed "B" team, as some people were calling it! 3rd overall with that many teams and we sewed that place up pretty easy, I'd say that is a good showing. I know that some of our legs were actually better than our white counter-part's, so some guys have some bragging rights, you might say. Good times once again. Big thanks to our volunteers and drivers. Also to Paul, Steve, and Sasha for their sponsorship, and Cody for helping me with the logistics for two teams (which is not an easy task). Everyone that ran with us was an absolute stud! Another relay in the books and another batton on the shelf.

7 easy miles with my kids at XC practice today.  I felt great, no soreness after this year's relay like I usaully have, but I didn't run leg 11!    Just tired still from no sleep on Friday night.

(Kayano- 194 miles)