Speed only kills if you don't have it!

I slept in until 8:00am because I stayed up so late last night.  I missed Timo at 26.2 so I ran on my own.  I did the loop on the Lone Peak and Alpine hwys.  It was a lot warmer today and I overdressed.  Legs were tight but I got going eventually.   I averaged 7:19 per mile for the run with 6:33 being my fastest mile.  It was good to get my first run of 2009 under my belt.  

May running goals for the year are:

Break 2:30 in a marathon

Break 1:11 in a half marathon

Get over my small injuries and stay healthy

Keep running with my high school athletes

Get stronger by cross training on a consistent basis

Run more miles than I did in 2007

Try some new fun races as a 30 year old

HAPPY NEW YEAR!

I met Timo again for another Holiday morning run.  Today we headed down the icy roads to Utah Lake to the boat harbor.  We came back through the fields a different way.  The run was very flat and I enjoyed it because I had never been that way before.  7:56 ave.

I had my first day of indoor practice with my kids.  We celebrated with a wet and sloppy run in a snow storm through the neighborhoods of Riverton. Good times! I hope the kids get used to the weather because I don't do much indoor running, even for indoor season.

Easy loop with my kids into Bluffdale and back.  I did a couple extra miles on my own.  I was overdressed since it was way warmer today.

5 easy miles and lifted upper body for 45 minutes.

Morning run today up to Lone Peak High and back.  It was pretty cold out, and the roads were very icy, especially the back roads. And the frozen leftovers from the snow plows are not a joy to run on either, the shoulders were rough.  

I did something today that I have never done before, run with music.  I can't say if I like it or not until I try it a few times.  Normally when I run on my own I like to get lost in thought and relax, but today with music wasn't bad.  I was definitly not as relaxed as usual, but that is expected with some Van Halen and Styx playing in my ears.  50:40 and 7:14 ave pace for the run.

Ran with Chris, Alex, and Tim today.  The weather was nice so we took advantage and did a longer run.  We ran up to the Day Break temple and back.  The pace picked up on the way back and we were running down around 6:30 pace the last couple of miles.  I ran two extra miles and ended up with 10 miles total.  Good run today!

Lifted upper body

Ran with Chris for a short easy run.  Had the kids do a lower body workout.

We met at the Riverton pool and ran south on the Jordan River pkwy.  We ran out into Bluffdale  and back.  My arms are so trashed from lifting this week!  They hurt like crazy the first couple of miles.  Chris, Alex, and Dillon picked it up the last half of the run, and I tried to catch up with them but never quite did.  I gained on them several times but had to stop and tie my shoe twice.  We were going under 6:30 and down around 6:00 pace the last couple of miles.  Good run today!  51:42 for the run.

Crappy crappy air out there.  I had my kids do treadmill and bike today, and lift lower body because the air was terrible.  I might have to do the same thing.

Finally decent enough air to run this week.  I went up to the highland gardens and back.  23:00 for the way out and 18:15 for the way back.  I hope I didn't push too hard today since it was still semi bad air.   I  am still having a lot of adductor irritation and don't know quite what to do about it.  41:15 

I am having some adductor and groin problems on my right side.  Friday's run did me in for a couple of days.  I lifted my upper body at the Rec Center this evening instead of running.

Ran with Derrek, Alex, and Ashlyn today.  Chilly, but not as bad as the past two days.  We averaged just over 7:30 pace for the run.  I ran 8 miles in 1:00:25.  I can tell that My groin and adductor will be sore tomorrow.

Lifted upper body tonight.  I am sore from the other day still.

I went out on a run that felt like the longest 4 miles of my life!  The weather was great and I haven't went on a run in a week and a half.  I have been sick since Monday and today was the first day I felt decent enough to go out.  4 miles up passed the Temple and back in 30:30 after work.

I went out for a run this morning after a close win in my basketball game.  I am pretty out of shape but, more in pain than anything.  I must have a hip issue because my whole right side is messed up, groin, adductor, abductor, lower abdominal area, etc.  It even hurts when I haven't run.  I went North for two miles today and turned around and ran back the same way.  The weather was great, maybe mid 40s.  I had music again and wore my heart rate monitor, which really made me feel slow and out of shape.  I think I could get back into shape quickly if I didn't have these nagging injuries. 29:55

I was thinking  that Sasha should make this blog kind of like facebook.  I used to love it because it was smaller, and most people I knew or would get to know, but now it is so big that it is overwhelming, and I can't even find my friends race reports without sifting through 50 others.  If we could make our blogs so those we wanted to see it could see it, invite our friends to join our blog, still be able to send messages to others, etc, I think it might work better.  I just have a hard time keeping track of the people I want to now, and can't keep track of everyone else.  What do you runners think???

Lifted upper body at the Rec Center.  No run today

I was supposed to get an adjustment and one massage this morning but the massage therapist called in sick so I rescheduled for the end of the week.  I did go out for a run in the nice President's day weather.  I wasn't in as much pain today, but my adductor and groin were sore after.  I ran up to the Developmental Center and back.  I haven't been out of shape for 2 years but am definitely there now.  29:55 for the run 163 ave heart rate.

Lifted upper body after school at the Rec Center

Basketball

Basketball

Lifted upper body

I had to take advantage of a nice day even though the sun was going down.  I ran up 200 East into Highland and back.  Kind of rough going for me.  I am totally out of shape and that run seemed like 10 miles for me even though it took me 30:00.  Not as much pain as in recent runs, good sign!

Lifted upper body

Played basketball

Ran tonight after work up to the Highland City buildings and back.  I

had no watch and took it easy since this is my longest run in a long

time, but felt better than past runs this month.

I have the day off of school because of parent teacher conference this week, so I went out for a morning run.  Of course the day I have off it has to get cold again!  It was around 30 degrees for most of my run.  I ran up by the Temple today and did a loop east of there on some roads I had never been on before.  On the way home I took a lap around the park on 700 N and 600 E to get some softer, uneven terrain in my run.  The ground was frozen on top and soft underneath, very unstable, and just what I wanted.   I felt my issues today more than yesterday but I have simply got to run once in a while, I can't afford to lose everything I worked for for two years.  I am going to try to schedule a massage for tomorrow.  I have ran as much in the last couple of days as I have the whole month February   46:49 for the 6 miles

Lifted upper body this afternoon

Long run with my track kids today, my longest in a couple of months.  It was warm but the wind made it tough and super dry.  I was surprised that I could run that far, especially since that was a much as i ran the first half of February.  I had about 80 kids show up to track that wanted to run distance so I was trying to weed out a bit as well.  Adductor issue still there, but maybe starting to mend, I hope!

Lifted upper body

I turned 30 years old today!  I had my assistants do practice and I went home early and went on my own run.  I ran into Highland and back for 5.5 miles at a 6:58 average, the best run I've had in months.  The weather was nice, even though it had snowed earlier.  I felt the hip more today because I was moving faster.

It was still cold today, mid 30s, but we ran a longer run anyway.  We is me and my distance track kids.  We did a loop down by Riverton Walmart into Bluffdale and back.  It was a n easy day but tough for me because I am so out of shape.  It sure felt good to run.  No pain on the run, just some irritation afterward.  7:29 pace for the run.

I ran an easy run with the kids today and did some strides, which felt weird since I hadn't donne anything fast in months.  I added a couple of miles on my own to get 7 miles total.  Gorgeous day!

Another gorgeous day out!  I did an 800 meter time trial with the team.  Chris and Parker had a sweet race against each other that was fun to watch.  Afterward I ran with the guys for just over four miles.  Felt okay.

I ran with some of the guys out to Bingham High. We did the standard using of their water and bathrooms and checked out their track.  The run was fun and good for me.  I felt pretty good, without much pain.  The weather was excellent!  7:35ave. for the run.

Morning run today.  I only went for five miles because of time and I feel beat up from two hours of basketball yesterday.  This made for 23 miles on the week, which is more miles than I got the whole month of February!  I ran up to the Highland City buildings and back.  I didn't notice the hips issues too much because I had aches and pains every where.  I did get the last mile, which is slight downhill, in 6:16.  Beautiful day outside!  7:26 ave. for the run.

Lifted upper body and lower body

I had my guys lift and then we ran an easy 4.5 miles and did some strides on the grass when we got back.  I lifted my upper body at the Rec Center when I got home.  Still cold today.

Easy run with the guys this afternoon.  It was freezing cold out and had snowed most of the day.  we averaged 7:43 for the 6.5 mile loop.

After the run we lifted upper body.  I lifted with them today so I wouldn't have to come home and do it.

Alex, Derrek, and Stockton came by the school this morning and we went out around the neighborhoods for an easy run and did 4X100m strides on the grass when we go back.

Lifted upper body at rec center

I did an easy five mile loop with the boys team today.  Not as cold as yesterday, but still very cold.  7:36 ave.

I ran another easy run with the guys today.  We were supposed to have a meet today at West Jordan but it was canceled because of the weather.  The meet is now tomorrow which messes up our schedule so we'll make due.  I ran most of the run today with Derrek, while the rest of the team lagged behind.  7:38 pace. We did 5x100m strides on the grass when we finished.

Our invite at Alta was canceled because it snowed all morning.  I went home and watched conference and got out on a run in between sessions.  It was still cold and very windy.  I did a loop the went east on 300 N in AF to canyon road in PG, north to the road that goes by the Temple, around the Temple, and home by way of 700 N and 200 E.  I felt okay, but when you run 15 miles a week and take all that time off, seven miles feels like a 20 miler!  The wind about stood me still every time I was going North.  7:14 ave for the run.

Ran an easy run with my kids out into Bluffdale and back.  We tried a new canal, which was pretty nice to run on.  The south wind was a beast and it was a little chilly, other than that good running weather.  1:00:00

I invited my kids to do an LA Freeway run with me over the Easter break and they chose today.  It just happened to be raining the whole night and morning.  But I had seven of my best guys (Chris, Alex, Dillon, Stockton, Derrek, Zak, and Nolan) and three of my best girls (Aubree, Jennica, and Ashlynn) show up even though it was raining, and they drove all of the way down to Provo too!  We toughed it out through the rain, that ended up not being too bad once we got going.  The trail isn't quite as beastly as it was back when I was younger but it is still a trip, and the weather added to it!  I was a little nervous because I knew that I had run yesterday, fairly long for me right now, and today would be my longest hardest run sin I did this run in November with Macy, Chris, and Derrek.  But I actually was fine, as fine as can be on that kind of a trip.  The trail was soft in places and there was a lot of puddles to dodge, but it wasn't too bad.  It was a beautiful run today, you could look off the mountain and see the entire Utah Valley, and look up and there was the snow and storm.  I had a great time and I think my kids did too, even though they were moaning a lot.  I got a kick out of every hill they would come to and the line of moans and gasps I would hear behind me.  We busted off the mountain pretty good today and my little group ran the last three miles around 6 minute pace or better, which is the fastest I have run since Foot Locker.  It was good downhill though.  The 9.75 miles took just over 1:17 and the total run with the cool down was 10 miles in 1:20:04

We all changed out of our soaking wet clothes into something dry and headed over to Magelby's Fresh for breakfast.  We got there just after 10:30 when they stop serving breakfast, but they were nice enough to still let us get French Toast.  Their French Toast might be the best I've had with that yummy caramel syrup, ummmmmhh!  The plates had about 10-12 half pieces on them, and I downed the whole plate.  Fun run today and good memories!   I was very impressed with the kids and their tough attitudes, even though there was a lot of whining.

I got more miles between yesterday and today than I normally get in a week.  I will take it easy tomorrow though.  Easing back into running is tough because I want to get going so bad, but I know I need to be very patient.  I am probably about 85 percent healthy right now, and I get way sore in my butt, hip, and groin areas after my runs.  Not much irretation during the runs most of the time, but I haven't ran fast or hard either.  Who knows, maybe I'll be crippled tomorrow, but I hope not.

Recovery run from the LA Freeway yesterday.  I am sore and tired, and felt sluggish.  Did a loop up around the hospital in the later morning.  7:25 pace for the run.  First 3 days back to back since October.

Met my kids this morning for a workout at the track.  I decided to do the workout with Aubree and the girls, since I haven't done any speed in 5 months.  It turned out good.  we warmed up for a bout 20 minutes and did 4x100 meter strides on the track to get ready.  The workout was 16x200m with 200 recoveries at 800m goal pace, harder than it sounds!  I ran 14 with Aubree and 2 with Stockton: :37, :36, :36, :36, :36, :36, :36, :36, :34, :35, :35, :36, :35, :36, :32, :32.  we cooled down for about two miles after the workout  through the neighborhoods N/E of the school.  Windy today, but nicer weather than what we have had to do intervals.  8 miles total running today.  It felt good for me to get the old legs moving a bit, I might pay for it later though! 

6 miles with my varsity kids after school.  We did a very slow and wet loop around east Riverton.  I was soaked by the end!

I did some hill repeats with my kids on the Hawkins and Tithing hills, we did 5 repeats of each.  It was cold but the rain had mostly stopped.  We definitely don't get enough hill work in.  I have now ran my second three day in a row workout!  8.5 miles total.

Very easy run with my kids after school.  We ran on the muddy canal and then on lawn to clean the shoes off.  My first 4 days of running back to back since October!

Easy run with the kids after school.  We ran over to the water treatment pond and back.  Hip is better today.

We met at Dimple Dell.  It was a very nice day outside and great for

running on a nice trail.  i can tell that I haven't been on the trails

much because the legs were very unstable on the rough trail.  I ran

most of the run on my own and finished in about 48 minutes.  After the

run I ran with Alex back up the trail to make sure everyone made it

okay.  Christensen and some of the younger kids got lost but eventually

made it back.  Fun run, and good to be back on a trail again.

4 miles and some barefoot strides with Chris, Aubree, and Elyse.  It felt good to run barefooted again.  Hopefully I will mend a bit faster than what I have been so I can start some real training since I just signed up for St. George today.

We left the BYU invite today about 10:30am because it had rained like crazy all morning and we didn't want kids getting sick or hurt.  I did watch the boys 3200 where Hayden and Steve ran very well.

I went out on my own for five miles on a loop up by the Temple.  The wind was a pretty strong North wind but no rain at the time.  As I turned North by the Temple I turned in front a woman heading the same direction.  I didn't think anything about her keeping up and kept running at a decent pace into the wind.  When I turned around I realized that she had stuck right behind me for about a mile, I was surprised!  When I passed her she told me "Good Pace"!  Well that got my shorts in a bunch real quick.  It sucks bad enough to lose all of my fitness and not be able to get it back yet, and then have some lady tell me I was doing good eventhough she was keeping up with me.  She had no clue who she was talking to, and how dare she belittle my pace and treat me like I was some 3:20 guy and act like she was some Olympic champion.  The audacity!  Anyway it made me mad enough that I through down a couple 6 minute miles at the end of my run.  I have never been passed by a girl on a training run, and will never be, as long as the old sexies are still able to turn over.

I also went to the gym and lifted upper and lower body.  I am trashed today, but it feels good.

I did an easy 4 mile run with Elyse.  It was beautiful spring weather today and the run helped me loosen up from being sore from Saturday.  I went to the Rec Center on the way home and lifted my upper body.

I didn't have a track meet today, finally!  So Timo and I went out for 9 miles on a canal road that headed toward Micron.  It was a nice morning run, and good to run with an adult for a change.  I added another mile to make it ten.

I did some intervals with my girls behind Oquirrh.  We did 6 1/4 mile repeats with one minute recoveries on the grass.  I added an extra couple miles to make it over six for me.  At least I can run with my girls right now!

Recovery run with Aubree, Elyse, Rylie, and Lizzie around Riverton.  I didn't feel like running extra today.

we did an Arctic Circle run and came back through the park.  Christensen and Jamin joined us today.  We did five 30 second pickups in the middle.  i got stuck at track too long and never got to lift today, bummer!

I warmed up and cooled down with Aubree before and after her 3200.  After all of the 3200s were over Chris and I went out on a 7 miler.  We went from the BYU track up to Rock canyon park and around Indian Hills.  It was hot out, over 70 degrees!  We had a good chat along the way.  It was good to get out and run after sitting around for 12 hours the day before.

Our girls won state track, this was the first state title of any kind in Riverton history.  Our guys took third by 2 points after Bingham won the 4x400.  We celebrated afterward with police escorts into town and a fun dinner.

I got up at 5:00 am to run, first time I have done that in a long time.

It was way warm and i had a good run after I found the a potty.  I

busted out the last two miles in 6:10 and  5:49.  My butt hurt after

the run, darn the injury that won't go away!

Another 5:00am run.  It was really warm this morning again  Same run as Tuesday but I felt more tired.  I am ready for this weekend!

We stayed up at the cabin in Lava last night and will be up for the weekend.  I had Allison ride her bike as I ran so we could both get a workout in.  We did a run that I have done before that goes up along the ridge to the South and back.  There is some good climbing in it.  I added an extra bit to give me 7 miles, where I ran down Big Bear and back up, the back up was brutal!  

We came back form the cabin last night so I got up for a run here.  It smelled good after the rain we had last night, but was still very warm.  I did the Lone Peak/Alpine highway loop heading up 200 East first.  I finally got a Monday morning run in!  Going to play frisbee golf later today.

I did an out and back run into Alpine and back at 5:00am.  I felt decent today.

I did a backward long version of the loop I did Monday.  I felt so tired this morning and dragged my body through this one.  There were tons of people out running and biking today, more than I have ever seen before.

After my run I hooked up the bike trailer and took Jaren on a ride with Allison, who was going out for a workout.  It is tough pulling a trailer up some of those hills.  We went about 13-14 miles, into Alpine Park and up to the mouth of AF canyon, and I was killing myself to try and keep up.  I will definitley be sore from this one, but it was the best workout I have had all year.

First run this week and month.  I have  had a very tough and busy week and just haven't made it out yet.  I did a 5 miles progression run with the last mile at 5:59 and then cooled down with a 7:40 mile for 6 total.

 I ran over to the rec center and lifted upper and lower body and ran home after.  i am going to be super sore from today I bet.

I had to go back to school to checkout for a few minutes so I told some of my kids to meet for a little run.  Alex, Aubree, and Tayler showed up.  We did a loop around Riverton and Bluffdale at a very easy pace.  I am so sore from lifting on Saturday!  It was cooler today but I am glad that summer is here.

Met Timo and some of his boys at 26.2, along with Ben Felix, for a run.  We went really easy and zig zagged through the North/West part of AF.  I am still way sore from lifting but I am also getting a massage and adjustment this afternoon!  

I met some of my kids in Riverton for an easy run.  It was too windy to play frisbee so we went   little further.  We did a loop that took us through west Bluffdale.  

I ran with Timo and some of his kids again today out to the Green dump by Utah Lake and back.  Nice weather for running probably about 60 degrees.  7:25 pace for the run.

I ran a morning run from Sun Crest in St. George around that area.  It rained on me but felt really good because it is warmer down here than in Utah county.  We are going the rest on the way to Long Beach today to get on our cruise.  First 5 day week since St. George last year.

I ran on the treadmill for 4 miles then out on the outdoor track on top of the ship.  The treadmill is rough, but even more rough when you can see the water moving out the window below.

  4 miles on the treadmill, brought music this time. I lifted weights after.  I bet I lost a gallon of sweat on the treadmill today between it being so hot in the gym and the 90% humidity!

5 miles of treadmill and another gallon of sweat.  We were docked in Vancouver so it was easier going that watching the water go by.

Rough day at sea, no run!

I did 6.2 on the treadmill and then went out on the track to finish my 7 miler because it so so hot in the spa.  Last day on the cruise, bummer!

We got back yesterday from vacation so I had to drag my butt out of bed to make it to cross country practice.  We had a ton of new kids today and it was strange to be back.  I am not as rocky from being off of the ship as I was yesterday, good thing or I would have fallen in the canal.  I did a loop with some of my kids on the canals that hit 114th.  Good to run on land again.

Morning run along JRPKWY with my girls.  I ran with Aubree, Jennica, and Kensie today, they were faster than about every guy.  I am still on cruise time so I got to bed at almost 1:00 am,  I need a nap!

I went to meet Timo and his crew this morning and no one showed so I ran on my own.  I was hurting today, been kind of sick, and my legs are hammered for some reason.  I was lucky to pull 7:30 ave for my run today. 

XC practice- we did a 4.5 miler that was a progression run.  Then we played Ultimate for an hour and a half.  I bet I get sore from Ultimate.

I knew it would be rough going today because of yesterday's Ultimate game.  My body wasn't too sore, just way tired.  There are some stiff parts like my feet and other muscles I don't normally use.

I ran up around the PG cemetery on an 8 mile loop.  The legs were tired and wouldn't move very good and I never really felt comfortable.  The morning was way nice though after the rain and I did end up with a decent run. 7:21 ave. for the run.

I only got in 35 miles so far this week, but I haven't run 35 miles or done 5 days in a row since St. George last October, so things are slowly looking up.

Easy run with the team, Jamin and I went an extra mile on a four canal loop.  Nice morning run.  We had a lot of kids this morning.

XC practice-  We ran up and down Butterfield canyon today.  It is a good place to run strength run.  There were a lot of kids out and I don't know how most of them did, because I started in the back and worked my way up with Chris and Alex and the bunch.  I ran down with Aubree at a decent pace, about 6:40s the first couple of miles, a 6:17, and the last half mile at 5:30 pace.  Probably her best training run to date.  Good run today! 

We finally got moved over from AF to Riverton/Herriman this weekend, but the business is only starting!

XC practice- We did 7 miles up to the Oquirrh Mountain Temple and back.  Good run, I averaged around 7:10 per mile.

5 miles to the wall and back on the canal for XC practice.  I ran back with some of the new kids to help them out.

Yellow Fork canyon to the ridge.  This run kicked me butt today.  It is a tough  3miles to that first ridge.  Last year i was able to run most of it, I walked several times today.  the good thing was I had 6 guys and four girls that made it there with me today, last year I only had 4 guys that made it.  It is one of those runs that hurts bad enough you hate it until you get done and then you like it.  Good to get on the trail finally.  Too bad it wasn't really 12 miles like it felt!:)

Easy run on the canal, then played some Ultimate afterward

We did the Dimple Dell trail today for practice.  I like this trail because of the wood chips and sand.  I ran with Aubree most of the time and we beat most of the guys.  She is getting really strong and should do fine at UVU this fall.  Fun run today!  I made Aubree run a couple extra miles at the end with me so we can get ourselves 40 miles this week, Dutton came with us.

I met some of my girls (Aubree, Ashlynn, and Jenica) at Smiths in Herriman/Riverton and we ran a big loop around the south side of Herriamn.  We ran passed Butterfield Park, up to the new Res., down passed my house, on the trail to Rosecrest Park, and back.  It was a nice easy run and I finally hit a 40 mile week fo the first time since th hips problems, YES!

I started my Lava Hot Springs Elite camp today. I had 22 kids show up and then I invited Nick and Aubree to come help me out since they are my only college runners not on missions.  The first day went well.  I had the kid get dropped off at the bottom of Smith Canyon and run up to the cabin.  It is an over 1500 foot climb in 4 miles, kind of like Ragnar.  I didn't run with them because I was directing the run and aiding them, so I ran earlier, down Big Bear and back, then up High Country a ways 6 miles total. 

Before dinner we did a 5 miler up High Country, to Maple, and up High Ridge around the tree and back.  This was the same run Paul and I did last 4th of July.  Nick and I added an extra mile + at the end.  We lost Timmy on the last turn and ended up searching for him later, but he found a guy that was able to bring him back to the cabin before dark.  Thank goodness!  I ended up with 12 miles and the kids got 9 tough ones in.

The kids did a down hill speed mile in the morning that was down High country, I didn't run with them because I was timing.  Chris was first with a 4:54.

About 1:00pm we did a run down into Lava town.  It drops from 7200 feet to 5200 feet in about 5.7 miles the drops another 100-200 feet in the next 3.5 miles and has a lot of rollers.  It was hot too.  Allison aided us several times with water stops.  I ran with Dillon, Chris, and Alex most of the way and we finished together.  We ditched everyone else along the way and finished with a 58 minute run for the 9.1 miles (6:25 average).  We waited for everyone to come in, which took a long time, had lunch, then hit the pool for three hours.  This was a tough run that I will be sore from.  The kids thought it was brutal!

We did an easy 2 miles this morning to get everyone's legs moving again.  We ran around the helipad and High Country.

The last run of camp was a relay with 3 people on a team and two 1.4 mile legs.  We had eight teams.  I ran for two teams because of injuries and dehydration issues for Rylie and Shae.  I average 6 minute pace on both of my legs combined.  It was a tough and fun course and the kids found new energy to compete in their very hammered legs.  Everyone ran well and seemed to have fun.  I was glad to see the kids make it through so many tough runs, things they aren't used to.  The relay was a good ending to a great camp.

XC practice this morning-  We did a very easy run to the pond on the canal and back.  Not too many of the kids that went to camp were there, no surprise!  I am pretty sore, especially in my calves.  i ran most of the run with Parker.

We did an easy loop down by the City Park, along 1300 W, and up 13400 S.  There were a bunch more kids that went to camp there today, and they were all hurting bad.  My left calf finally started to loosen up around mile 6.  We averaged a 7:45 pace for the run.

I was supposed to meet whoever wanted to run at Smiths in Herriman /Riverton at 7:00am.  The problem was my night time dishwasher replacing project took 4 hours instead of 1 hour because every possible thing went wrong, and I got to bed at 3:00am.  I still pulled myself out of bed and met Aubree, Chris, Alex, and Schiffman for a loop around Herriman.  I was glad did.  We did a similar but different loop as I did with the girls last week, the end was about the same.  I like Herriman because there are a lot of hills and I need hills.  I mostly ran with Chris and Alex while Aubree and Schiffman tagged behind.  It was a dry morning but nice, and the run was a good end to a week that I finally hit over 45 miles.  I am making a comeback, slow but sure!  7:39 ave.

Started the week off with a 10 miler with the kids.  We ran on the parkway out by Camp Williams and back.  1:13:30 for the run.  

Ran on my own this morning around Herriman's south hills.  I saw a lot of cool looking dirt trails that all seemed to be on private land, bummer!  I am glad to have hills close to where I live to get some good training in.  I will keep exploring this area.  Average HR was 155.

We did a fartlek workout for practice today.  I ran with Alex the whole run.  We warmed up for 15 minutes and did 5 x 2 minute repeats with 2 minutes recovery on the west canal road.  We did an out and back so we came back the same way.

I ran with Aubree and Jamin in the later morning in Herriman.  We ran out to the pond from the park across the street from Smiths and back.  We went and had breakfast burritos  afterward at Mark Anthony's.  We also had some Birthday cake for Aubree's Birthday.

I had several kids show up to practice this morning on the 24th of July, don't people know the meaning of Holiday?!  Because they showed up I made it worth their while and we ran a 10 miler.  We went out into Bluffdale and ran some neighborhoods that I had never been in  before.  The pace was easy, like 7:45ish, so I was able to recover my dead legs from the last two weeks.

Well I finally made it back to a 50 mile week!  This is my first since September 14-20 last year, 10 freakin months!  It has been a long slow road to recovery and I am not 100% even now, but there is a light at the end of this dark tunnel and I am getting closer every week.  I just hope I can get going and salvage at least a decent race at St. George this year.

I had Aubree and Schiffman tag along this morning.  Aubree needed 9 for her first ever 50 mile week and I needed a bit more.  We ran 10 miles together from the park across from Smiths up to the mouth of Butterfield Canyon.  I didn't realize that it was all uphill to the canyon, so it was an up and down run.  I liked to road, quiet, a few farms, a lot of cyclists, kind of reminded me of the runs I had done with Jon, Cody and Logan out by Clarkston in Cache Valley two years ago.  I added on another 1.5 miles at the end up Juniper Crest hill and down to give me 50 miles.  I am tired but excited to finally be running some decent miles again.  Hopefully I can get some speedwork in and some long runs.  I need to find some 20 mile buddies in the next month or sooner. 

We did a loop today that went over to Oquirrh, down passed the Park to the pool, on the river trail, up tithing hill and back on 12600 S.  We warmed up for a mile then did a 1.5 mile tempo.  Alex, Dillon, and Parker helped me lead the group, we were at 5:35 or so (8:25).   We also did 3 tithing hill repeats in about 1:10ish.  This was a good workout for me to see if I could still run sub 5:40s after all this time.  7.5 miles total.

Some of the kids wanted to go with Jamin and Aubree to "shoot the tube" up by the east bench.  I went along and we made a practice out of it.  We ran around in the river bottoms and around the neighborhood for a few miles and then went to shoot the tube.  This was a blast.  I only went twice but they were both great runs.   The first time the water was damned up to my waist and there were about 10-12 of us that went down.  The end was crazy as I got pushed over the top of everyone and almost tossed over the second dam.  Nolan was hold the dam and was sucked down with us because of the force.  My second run was with four of us and was almost as much water and with speeds twice as fast it seemed.  Good times! 

We did Yellow Fork today for practice.  I wanted to go up the left trail where we usually come down.  Somewhere along the way we missed a turn or two and ended up trailblazing up a deer trail to some road.  The road ended up being one we had never been on and it kept climbing up and up.  Alex and I were leading the way so most kids tried to follow, most probably would have turned back at 2 miles up where the trailblazing began but there was a lot of positive peer pressure.  We ended up going to a ridge where we were above the copper mines and just below the one radio tower.  We could see Butterfield, Rose, and Yellow Fork canyons.  The climb had been a nasty 2,000 feet in 4.5 miles, kids were cursing my name!   However, we had 8 boys, 3 girls, and myself that made it to the top.  On the way down most of the kids went back the same way while me, Alex, Aubree, and a couple others went down several different roads that kept splitting.  We ended up running almost a mile further that the rest of the group, but finished first.  We came out from the south end of Rose canyon. 

This was a brutal run, which I loved, I just should have taken water with me.  It might have been the hardest workout any of those kids have ever done.  Jon, Cody, and Paul would have loved this run!   I was surprised at how pretty those Oquirrh mountains are once you get up into them.  1:26:26 for the run, 7:15s down and 10-12:00s up. 

Ran by myself this morning up around Rose Crest and over to the pond by the Cove.  I came back along Emmeline and down Juniper Crest.  A lot of hills, which is good even with being sore form yesterday.  Now I am off to Provo to get the axle on my truck fixed.

Easy run around North Riverton and on the lowest canal.  Played some Ultimate after the run.

I needed a long run to hit 50 miles this week after some shorter days and spending a lot of time doing things other than running.  I was supposed to meet some of the guys for a run and then I knew I would have to get more mileage after that.  Alex and Bryce showed up 45 minutes late because they slept in, so I got two miles in before they came at 8:30.  Then we ran out to Butterfield Canyon and back (same run as last Saturday).   We had to stop for some potty breaks so it took longer, but we got a nice 10 miler in. 

I met Derrek and Aubree after their little 5k at the Jordan River Trail and we did 4 more miles.  It was 10:30-11:00ish by now and I was getting hungry, and all we seemed to talk about was food which didn't help.  I helped myself to some of the food at the end of the race before going home and gorging myself.  16 miles today, not bad.  I will have to get at least two 20 milers in this month if not three, so I need to get used to long runs again.

AM-  Met the kids at the pool for an easy run.  Some of the kids are going to camp so they only ran 4 miles.  I made Aubree go the full 7 with me though.  We ran with Parker and Will most of the run.  Nice morning and good to stretch the legs.  56:00 for the run, 8:00 ave.  

Now I am off to Logan and Tremonton for the next couple of days to help put on the Top of Utah Cross Country camp.  This year USU is sponsoring us so Gensel and some his athletes will be helping us out.  Should be fun!

PM-  I took the kids out from the Logan pool down to the end of the planet walk and back before our BBQ and swinmming.  The kids had already run between 5 and 7 miles in the heat with some good uphill, so this was a recovery for them.  4 miles at 7:50 pace

AM-  I got up and ran 3.5 miles on my own to scout out the afternoon run and the mid-morning relay for the kids.  

USU brought their coaches and athletes to do some clinics with the kids and be the guest speakers for that evening.  Steve Reader, Greg Gensel, Joel Johnson, Steve Strickland, and Kristen Guymon were their staff.

I took the kids out for another easy run before the speakers and dinner.  4 miles.

I was timing the morning mile race so I didn't get to run this year.  But my guys did well.  Chris won with a 4:36, Dillon was 3rd 4:44, Alex 4th 4:47, Stockton 5th 4:51, and Bryce 7th 4:56.  We pretty much dominated that race and that isn't even my top 5 guys for sure.   Aubree was 5:24 as well.

When camp was done we ran out and Dillon and Alex came with me.  We started way behind the other 70 kids and pushed the run hard in the last three miles.  Dillon and I finally caught the two boys in the lead with about a block to go, they knew we were coming after them!  We ran 6:21, 5:52, 5:21, and kicked the last .5 in 2:21 in the last 3.5 miles to be the first ones back.  It felt good to run that fast again, and Dillon was very impressive after already running a 4:44 mile this morning.   

After camp we hit Peach City in Brigham City on the way home for a huge shake.

Camp seemed to be a success and it was a lot of fun, but I am camped out for a while.  I need a nap!

I ran the same run as last Thursday only I took my Garmin to know the distance.  I am way sore in my calves and quads from that run out of camp yesterday, ouch!   I figured I would be because the last 1.5 miles was like a race for me on already hammered legs.   I took it really easy but still ran a bunch of hills  I averaged 7:45 pace for the run.  Hopefully I can recover quickly and feel less sore tomorrow.  

Easy run with my kids that showed up.  Today we only had about 20 kids, probably the least since I have been around.  We did a canal loop to the south at about 7:30 pace.  I am not so sore today, but am still super tired.  The pace felt good.  Shane Kirtright came today for the first time ever.  He was the only one not trashed from camp.  We did 5 x100 meter barefoot striders in the grass after.  It was cooler today and the air was bad because of all of the fires around here yesterday.  7:28 ave.

I woke up at 4:00am to go help out with the Provo half marathon.  Because I wasn't going to race today I saved my comp for another race and ran it as a training run.  The bus duty went a lot better today than in recent years.  I talked Aubree into running her first half and ran most of it with her.  I wanted to get her between 1:26:00 and 1:30:00.  I know she could have run way faster but I was trying for more of a workout than a race that could cripple my little college freshman to be.   Aubree did awesome!  I know she was way beat up from camp like me, but still toughed out a great first half marathon.  I was way proud of her.  Her time was 1:28:57.

Derrek also ran very well we got him down to a 1:22:20ish.  And I did get a chance to run into several buddies, and teammates like Dustin, Sasha, and Jeff Mc. Sasha clip those toenails!

When I got home Allison had been to the Herriman farmers market and found a little German Shepherd puppy that she talked me into.  We named her Jetta.  Don't worry she'll be a running buddy and a Rottweiler destroyer.  Maybe I'll let Jon borrow her someday!:)

I ran with my guys along the river trail to our old interval, that have been torn up by construction.  We went from there all the way up 11400 S to 10000 E and over to Alta HS, ran around their track while the football team was out practicing, and headed home a slightly different way.  Fun run.  Legs were a little tired but nothing horrible.  Good start to the week.

I did an easy 5 miler over to Butterfield park and back in the later morning.  The legs were tired today with not a lot of spring in the step.  I might call it good for today and do some bigger runs later in the week like a 20 miler and maybe the LA freeway.

I met some of my varsity kids down in Provo for a trip on the LA Freeway.  I had taken several of them before and they all wanted to go again.  It is a fun and tough run!  It was a nice morning and fun running with the kids.  Alex and I lost everyone in the last 3 miles when we started hitting 6 minute pace.  Our final time was 1:17:00.  I can't believe sometimes that Damon and I used to run it under 1:10:00!

We went to Magleby's Fresh for some all you can eat french toast after the run, then headed to Seven Peaks for the rest of the day.  

I did an easy 10 miler today.  I went later because I didn't have to go to practice.  I ran down from home and Aubree met me at the park across from Smiths and we did 6 miles together.  I ran home on my own.  Legs are tired and so is the rest of me, but I have to work on the yard so I know I won't get a nap.

I had the kids do a 1.5 mile tempo in the middle of a 5.5 mile run.  I didn't do the tempo because I needed an easy day so I can go 20 miles tomorrow.  I held Aubree back to run with me and some of the slower runners.  We ran the same run as everyone else just minus the fast part.  

Well, it has been a long time since I had a real long run.  I have been tired the last week and last night we had a BBQ with some of the XC kids, mostly because Aubree is heading off to UVU.  I ate way too much and wasn't sure how it would effect me, but it didn't seem to at all.  

It was already raining good when I got up this morning but I still knew I needed to get this run under my belt.   I didn't have any plans as to where to go I just knew I wanted 20 miles.   I ran down into Riverton with the storm just nipping at my butt the whole way.  As I was going passed the big Church farm I saw 8 big buck deer all hanging out about 50 yards off the road.  I figured they were gay, until I saw the two doe hanging out with them.  Several were pretty big and the one was at least a 6 point.

I met Aubree at her house 5 miles into my run, it had just started raining hard.  Went to a church nearby to up up with the others kids, they all dogged because of the rain.  We went over toward Day Break to the lake.  We got rained on the whole run, and had to stop and take shelter under a tree one time and by a bathroom another time.  We finally made it back to her house and said good bye, or see ya later.  She is off to UVU cross country camp and college next week and I  am going to miss her.  She is one of my best little running buddies and one of my favorite girls I have coached.  I am excited for her too excell in college.  She has done so much in the short year I have coached her, going from never running to being on a college team.  She will do so good in the next couple of years and I wish her the best.

The last 4.5 miles or so of my run I got even more wet.  It was tough running uphill and into the wind and rain without my running partner, but I finally made it home as it started to clear up.  20.5 miles at a 7:55 average.  Several times I had bad memories of St. George last year pop into my head, but I got the run done today and was happy to be done. I got some food and got in a hot shower for about 20  minutes when I got home and I don't feel too bad, just tired.  It was a long run, but it would have been a lot longer all by myself.

I was camping all weekend up Diamond Fork with my family and my little sister's family and didn't run, so I needed a few easy miles tonight.

Easy 5 miles around Herriman when I got home.

I could feel this pain in my left foot today when we were camping.  I worked on this big knot that was in the ball of my foot, I don't know how I got it but it hurts.  The run didn't seem to bug it but it hurts to walk on barefooted.  I'll see how it is tomorrow. 

No run today, foot is hurt pretty good!

AM-  I went on a loop down by Smith and up around Rose Crest and down Juniper.  My foot is still way sore, but the run didn't seem to bug it at all luckily.  I slept with my strassburg sock on last night to stretch out my foot, it seemed to help.  I slept like crap last night though, last least I was lying in bed for 2+ hours before I fell asleep.  I felt okay on my run though.  7:39 pace for the run.

PM-  I went out in the heat with a workout in mind and felt super sluggish and kind of sick to my stomach.  I did push through some decent tempo though and had a good run.  I ran over to Butterfield Park and ran tempo from there to right before Smiths (2 miles).  My first mile was 5:48 and the second was 5:34.  I felt good once I started into my tempo other than the stomach was unsettled.  I could really feel the heat at 85 degrees, I know I am a wimp right now.  I ran up Rose Crest and back the same way as this morning.  The last half mile I busted out a 2:35 to give me 2.5 miles of tempo and a 6:59 average for the run.  It took me forever to get cooled down after this run, my face felt flushed for quite a while.  No pain in my foot on my runs which is good.  6.5 miles

Well this was my last day of summer and now I am back to school for training tomorrow, BIG BUMMER!

I had to go back to school for 8 hours worth of meetings today, boring!  It was good to see some of the teachers again though.

AM-  I woke up early and did a 4 mile loop around Rose Crest.  Legs were tired this morning.  7:54 per mile.

PM-  I went out after 9:00pm and after dark on a 5 mile loop around Herriman / Riverton.  It was nice running later, but a little too dark.  Bettter running than at 5:00 am that's for sure.  I went really easy, 40:00 for the 5 miles.

AM-  I woke up early again to get a 5 miler in before I am off to school all day.  I did a loop around Rose Crest and Emmeline.  I busted out a super fast mile toward the end.  The first part was on Emmeline and then down Juniper Crest.  I did my fast mile in 4:54.   Not bad for my weak base zero speedwork.  I now need another 20 miler tomorrow, anyone want to join me???

 PM-  I went on my bike today with my kids for XC practice.  They did a two mile tempo run when it was 100 degrees.  I didn't want to run when it was hot so I would be drained for tomorrow so I opted to go later. Aubree Gailey got back from her camp called me to go on a little recovery run with her surprisingly. I invited some of the kids to come with us, but they all dogged. We went on a run around Herriman in the dark.  Dark isn't too bad if you have company.  My legs are still very tired after an easy evening run.  I think I will go shorter tomorrow.

My legs were tired, my body worn out, and I did not feel like running alone today.  However, I have St. George marathon in about 6 weeks and that scares me to death, I have to get some miles and some decent runs in, because as rough of a year as I have had I am not going to go down there and suck it up.

I went from my house down into Herriman and got on 12600 going out to Butterfield Canyon.  Not a lot of runners out today but tons of cyclists.  I went up Butterfield about 1.5 miles and turned around.  I was averaging 7:55s going out which I was happy with since I climbed about 900 feet and my legs were heavy, it felt slower.  I had a head wind the whole way home, but with it be mostly downhill until the last two miles I went pretty good, about 6:30s.  I went upt Rose Crest on the way home to add a half mile so I would for sure hit 50 this week.  I didn't quite make it home without water.  After a couple of uphill miles around 7 minute pace I had to stop at the splash park for a quick drink of water.  Then I made it home okay.  Man I am beat!  1:54:18 for the run (7:22 ave).

I did salvage a good week with starting school, having foot issues, and missing a day and a half of training.  I did get three two-a-days, and I know I can still bust out a sub 5 minute mile when I want to, so it was a good week.

Easy 8 miles around west Riverton on the canal with the kids.  Hot afternoon!  Not much to say I went way easy.

No run!  At school from 6:30am to 8:00pm.  Bummer!

No run again!  First day of school and Pre Region after school.  I didn't get home until 8:00pm again.  I have to get some miles in, but it has been crazy busy!

Ran with my guys on a hot loop around Riverton.  We hit every park that we could find with water along the way.  Upper 90s for sure.

It was way hot but I forced myself out the door for a long run so I could salvage a crappy running week.  I headed out to Butterfield Canyon.  It was way hot and there is no water going out.  I saw tons of deer along the way and up the canyon.  I finally got some relief form the heat when I got up Butterfield about a mile.  I ran up further than last week and average about 7:55 for the 1,000 foot climb.  The way back I need water bad, but there was none.  I was going a decent pace but couldn't bust out anything hard because I was so hot and dehydrated.  I averaged around 7 minute pace coming home with the last two miles being mostly uphill.  I did stop at the spash park for a quick drink so I could make the last 1.5 miles home.  1:59:55 for the run.

I was shot after last night and I was up later than I wanted.  I had to get up before 5:30 to struggle through 8 miles around Herriman before we headed down to the grass relays.  The whole run was in the dark and seemed pretty long.  I was just glad to salvage a 40 mile week with my 24 miles in 12 hours. 1:02:20

Am-  Got up at 5:30am to run a 4 mile run easy out to Butterfild Park and back.  I had to use the bathroom fromthe start but held it the whole run, so it wasn't a very comfortable run!  I saw about 40 women running on the way home.  Maybe they had some kind of weird Relief Society run at 6:00am this morning or something?!  7:55 ave

PM-  My first interval workout of the whole year.  It was nice and hot for it too.  I split the Varsity and JV up and left the JV at the track with Garlick.  We warmed up over to Oquirrh and did 10x400 meters on the lawn.  The deal was that if they didn't hit the pace I gave them that interval didn' count.  I wanted the guys to hit 1:14s with a 5 second window (i.e. we could run anywhere from 1:12-1:16 and be fine).  If we were under or over pace it didn't count.  I pushed the first one at1:04 just to throw them off at the start, but they did well.  We onnly had one that was off and so we ended up with 12x400 total and hit our average right on for 9 of them.  It felt good to run fast again and do a workout with my guys.  We got 7.5 miles total.

I ran an easy Bluffdale loop with my guys this afternoon.  It was way hot out.  We did 4 x 100 Meter strides on the grass after.  6.5 miles at 7:40 pace.

I finally got to hook up with Walter for a run after two months of living in the area.  Walter came out to my house around 6:30pm and we headed out around Herriman.  We did a big loop down Rose Crest, up 13400, over toward the Cove, back by Butterfield Park, and up to the Res, then home.  10.5 miles.  It was so good to have someone to run with that is my own level, not to mention we had some real adult conversation!  I have nothing against my HS kids, but it was nice to not talk High School for a change.  Although Walter and I do talk a little High School, if you know how we are!:)  We ran easy but it was still good because it was hot and we ran all over the hills.  Hopefully we can hook up once in a while now.  Thanks for the good run and company Walter!  1:20:20 (7:39 ave) for the run.

Ran with my Varsity kids today around Herriman.  We did a nice big loop similar to the one Walter and I did last night but a little different.  It was a good run.  All of our legs are tired and were before so the hills were tough, but I liked it and we had a good time.  7:28 ave for 10 miles.

Walter met me at my house at 5:30am and we headed up Butterfield Canyon for a 20 miler.  I had planted a couple of Gatoraid up there last night because there is no water.  We averaged 8 minute pace for the 1,300 foot climb, and came back at 6:30 ave pace.  Our last mile was sub 6:00.  It was nice to have company on a long run because it helped it go by fast.  We ran 2:25:25 for the run.

I slept in this morning because I was so tired from all of the weekend activities.  I went out about 9:00am for a 5 miler on an out and back course along Rose Crest.  My legs were dead at first but loosened up as a went so I was able to average 7:00 pace coming home.  37:02

Workout today with my Varsity guys.  We did a to mile warm up with some 4 x 10m strides.  Then we did 5 x 1000 meters at 5K pace (5:20 pace) with 200 meter recoveries.  We hit 3:18, 3:20, 3:21, 3:20, 3:15.  Shaine and Chris did one extra one while we did some more striders as a rundown.  We cooled down for two more miles.  It was hot today and I was tired, but grateful to be able to be running fast again.

I ran with Chris and Alex mostly this afternoon, Dillon on the way out.  We went from the High School up to Day Break Lake to the bridge and back.  It was hot so luckily we had a park to get water at.  The run was great, I felt good after yesterday's workout.  We averaged 7:20 pace out and under 6:40 back.  55:56 for the 8 mile run.

I ran out to the pond by the Cove after practice.  The kids ran short today so I did a run by myself after.  It was way hot out but I felt good.  52:38 for 7.4 miles

Easy 4 miles out to Butterfield Park and back in the dark before work this morning.  Very easy pace with 4 strides about 100m.  31:56

I woke up at 6:00am and headed up Traverse Ridge to Suncrest.  This was my first race of the year and I had no clue what to expect, from me or the course.  I had see the elevation profile but that can only tell you so much.  I warmed up for 1.5 miles and headed to the start.  I saw about 6 guys (SLC Company and Wasatch Running) that I have seen at other races that I knew were decent and a lot of people that looked like and claimed to be hardcore trail racers.  I wasn't too worried though because I figured I could hold my own on trails.  I have run one other trail race, but this was 75% on rough single track (Jon Allen style, the stuff you can get maimed on), so a bit rougher than my last one.  The other 25% was dirt road and some pavement.  

The race started and several guys took off.  Within a half mile I was up with the lead pack right before the single track started.  There was one guy a little in front but everyone said he was in the 5k that had started at the same time so I didn't worry about him.  I took the lead on the single track and held it the entire race.  The only problem was the 5k guy was really a half guy and I didn't know it until mile 12.  He also got lost and cut the course by at least a mile so I never even saw him until the finish. 

The course was the most brutal course I have ever ran, the flattest part of the run was 6% grade or so it seemed!  Here are my splits and the best I remember the pain.

Mile 1- 6:16  Started out down then started to climb on single track

Mile 2-  7:34  Single track climbing

Mile 3- 7:25  Single track still climbing, I liked this part of the race.

Mile 4- 6:59  Hit some pavement and then a crazy downhill switch back single track.  I jacked my ankle good here, but luckily I rolled it in. I felt it the rest of the run though.  The guy behind me almost catches me because he missed a turn and cut about .2 miles. Started a nasty climb up the road to where we started the race.  Some of it  was paved.

Mile 5- 7:03  Climbed and then dropped until we hit dirt again

Mile 6- 7:08  Nasty hill at the first where I wanted to walk, and then starts to drop.

Mile 7- 5:38  Finishes the 1000 foot decent down a trail I thought for sure some would die on or maybe someone already has died on.  

Mile 8- 8:13  All pavement climbing back up what we just lost in elevation.  Fast part of the race over.  The rest would all be uphill with a 1700 foot gain in elevation until the last half mile of the race.

Mile 9- 7:54  Ran through a neighborhood that was the flattest part of the entire race and then hit single track again.

Mile 10-  10:48  This mile was brutal, I think I could have walked the entire mile faster than I ran.  I don't even want to look at elevation grain for this.   Praying to finish the race by now!  

Mile 11-  7:24  Hit the third and final water stop after the single track and realized I still have company.  Up and down this mile but .8 was up.  Time to put people away though.

Mile 12- 7:38  Rough mile 90% uphill, but I hate company in a race like this, so if I puked I puked!

Mile13- 5:49 Oh my goodness there is more downhill afterall if I don't fall on my face in the last .4 miles! 

13.1 flat 30 seconds Done!  1:36:25.  Not a bad way to start out the racing season, my slowest half ever by 15 minutes!  No it was great for the course.  If someone could average 7:00 pace for the whole race that would be an excellent run.

 I think I was the only one that liked this course, it was crazy hard!  The way it was set up we ran uphill for 85% of the race.  The downhill came in segments so steep that it would take 3 miles to make it back up.  The course was pretty much two loops around the whole ridge.  We dropped off both sides too. There is really no where to go but back up if you go down because you are already pretty much on top at the start, well not quite.

The race was pretty well done and I'm sure it will be better next year.  They just need to mark the pavement sections better and tell their volunteers where to send people, I could have gotten lost several times.  And I know the third place guy would have more if he didn't have me in sight most of the race.  The first place guy definitely got lost at least once.  The trails were marked really well though.  I ended up with a 20 dollar gift card to Wasatch Running and some other good free stuff for my efforts.  I have never run anything quite like it, definitely a good one to try, I wouldn't want to train on it too much though because I know I would end up maimed.  Very rough terrain!

I went out on run today after practice. I am still sore from my race on Saturday so I went out for a moderate run. For being sore I actually felt pretty good ad was under 7 minute pace for most of my run. I ran up to Emmeline and took it over to Butterfield park, then went over to the Cove pond and looped back home along Rosecrest. Good run this evening.

AM-  Easy run at 5:30am over to Butterfield park and back.  I took it very easy, over 8:00 pace for the average.

PM-  I went out about 7:00pm after I got home from our XC meet.  I was tired from a long crazy day, but forced myself out for an easy loop around South Herriman.  I went up to Emmeline, over to Butterfield, down 6400 W to 13400 S and back home on Rosecrest.  My legs are tired so I took it extra easy because I have a big next couple days of training coming up.  7:42 ave for the run.

AM-  Early morning run in the dark to Rosecrest park and back.  I was way tired and am still going to run again with Walter this afternoon so my pace was super slow.  Long days, early mornings and tired legs are a bad combo.

PM-  Met Walter down on the Jordan River Parkway trail. just off of 12600 S.  It was hot this afternoon and we were both tired and said we would take it easy but that didn't really happen.  We ended up pushing out a pretty decent run. We ran the last ten miles of the Riverton City Half that Walt won back in March.  It was a good loop, and I was very familiar with most of it.  About 2 miles into our run we ran into Hall of Famer Jerry Sloan and his wife, kind of cool!  I knew Sloan lived in Riverton but I have never run into him before.  Walt and I had a good conversation which helped me forget how tired I was during the hot ten miler.  We ran the 10 miles in 1:10:44 (7:05 ave.)   Good run!

I was so tired and hammered this morning but I still drug myself out of bed for an easy 3 miles.  The frequency of my running has been tiring and that is on top of my way busy life right now.  I did a couple of striders in the middle.  Legs are way tired and tight.  I need to get one more 20 miler out of the way tomorrow.  I am excited to have 24 hours of rest before my next run.

Last long run, thank goodness!  No, I really need another 6 weeks of decent training but that isn't going to happen, maybe next year.  I have been so trashed this week and was not looking forward to this run at all, but it ended up being a pretty good run.  Walter came by at 5:30am, we had to start early because he had his daughter's XC meet at 9:00am.  

We did the same run as two weeks ago up Buttefield canyon from my house and back.  This time I panted some gatoaid and water in different spots.  It was dark most of the way out and we had a little headwind going on out of the canyon, but we still ran up faster than two weeks ago.  1:18:42 up.  Down was a good pace but we weren't killing ourselves either, 1:04:27.  The bummer was the wind switched when we came out of the canyon and we had a headwind for about 6 miles home.  I wasn't too bugged by the wind though, except when we were climbing back up Rosecrest with 2 miles to go.  We ended with a 2:23:09 for the 20 miler.  Good run for a couple of old tired guys.  Thanks to Walt for the company, it really helps me to have a friend on these long runs.  Now I just need to get some rest this weekend.

We did a Bingham or bust run today.  This is a team favorite.  We run out to Bingham and run a lap around their track, usually while they are doing speed-work.  Nice afternoon to run, about 75 degrees.  7:07 pace

I met my Varsity kids in Herriman at the park across from Smiths.  We did a two mile warm up to Butterfield park and then did a two mile tempo run.  The guys were faster than I was in the first mile and I never quite caught up to them in the second.  My first mile was 5:38 and the second was 5:30.  We jogged back up a mile and ran one last hard mile.  This time I stuck right with my top five guys, in fact we were all within 2-3 seconds of each other.  Bryce was in front with a 4:53 and I was in back with a 4:56.  It is always nice to be able to break a 5 minute mile, it gives an old man confidence!:)  We cooled down for 1.5 miles and then did .5 miles with some strides for a rundown on the grass barefooted.  This was a great workout for me and the kids.  I just wish I would have been doing this all summer!  8 miles total.

Woke up at 5:00am to get a run in.  I have Parent / Teacher conferences today and tomorrow, so no time to run later.  It was dark and cold so I put on long sleeves, gloves, and reflection.  The legs were beat from yesterday's workout so the pace was slow.  I ran over by the church and four way stop on 64:00 W and back.  Just under 8 minute pace for the run. 

Another 5:00 am run because of Parent / Teacher conference.  I went out to Butterfield park  and back.  Kind of a progression run.  8:56, 7:56, 7:30, 6:53, 5:48, how is that for progress?  37:05 for the run.

Slept in today because I have the day off for being at school until 8:30 Wednesday and Thursday nights.  I didn't sleep well though for whatever reason.  I did the same run as yesterday at an easy pace, with 4x100 meter strides toward the end.  37:03 for the run.  We had an XC breakfast at Rylie's so I had to hurry and get back.

I got to the church behind the Oquirrh Mountain Temple early enough to get my bib and do a 1.5 mile warm up with Walter.  We could tell we were the fastest people there and neither one of us really new the course.  The course went from behind the new Oquirrh Mountain Temple down the hill and across South Jordan to the Jordan River Temple. About a half mile into it we had to stop and wait for some runners behind us to tell us where the course went.  After that it was marked and people were at the turns to direct us.   Walter pushed the pace and I just hung on.  He gapped me on a little downhill section with just under a mile to go and I just had no desire to try to go with him.  The course ended up about a block and a half long.  Pretty easy course, one you could hammer out a good time if you really were in shape or wanted to, or if you are Paul Petersen!  The last . 4 miles was a slap in the face after and nice half mile on easy downhill before that, we turned uphill and right into a head wind!  Walter finished about 4-5 seconds ahead of me for the win.  We pretty much ran away from everyone else.  I was surprised how many people were there.  I think I read last night that there were about 200-250 people, and I bet it was close to double that at the start line. Walter and I cool down between 1.5-2 miles afterward on the course.

Mile 1- 5:13  Coming off the Temple hill

Miles 2- 5:29  Flattened out prett good

Mile 3-  5:46  This was where the course was slower and we had to run across the sky walk and cross Bangerter, plus I grabbed water.

Mile 4- 5:36  I don't remember much about this mile except I was still hanging with Walter.

Mile 5-  5:32   flat-down-up.  This is where I lost Walter a little and was wondering where the finish was because I was feeling done.  27:38 for 5 miles

.15 - :46 Finally see the parking lot with the finsh, no real kick, just cruised in behind Walt.  28:24

This was a good run for me, I just needed a race under my belt before St. George next week just to get in the mode a little.  I am very rusty!  I think I can still salvage a decent marathon after such a hard year for me.  Hopefully Walt and I can help eachother out in that as well.

Big Bluffdale loop with Stockton, Alex and Dillon this afternoon.  It was hot, around 90 degrees!  We averaged 7:35 pace.  Legs tired today still.  maybe This taper will be good and maybe not, eh!  Tapering always feels crappy to me.

I had my Varsity kids do 3x1600 repeats on the grass today.  I didn't want to do more that one mile hard so I ran two with the girls and one with the boys.  I paced the girls on the first one to a 6:30.  Then I ran one with the guys at 5:21.  the one more with some of my other girls around 6:40.  The 5:21 felt great!  It was warm and very windy today.  This is my last speed until Saturday so just a could of easy days to taper down.  I just need to stay healthy and get some good rest and I should do okay.  Hopefully the weather will be decent on Saturday, I will always be nervous about that after last year's hellish experience.

Easy run with the whole team down to the city park and back.  It is amazing how it was mid 80s yesterday and snowing today!  Nice weather for the run though, I am hoping for the same on Saturday.  My left leg had some tightness in the tendons behind my knee.  Yesterday it was my ankle, the day before my hip.  Tapering , even a little, seems to always suck!  

Very easy run this morning.  Bundled up good because there was frost on the ground!  My tendons behind both knees were tight and my left ankle was sore, but I know that is part of the taper blues, I'll be fine on race day.

 We stayed with Clyde and Mik'L this year which was fun for us.  I wasn't worried about this year because it had already sucked so bad that I figured anything decent would be a highlight.  My goal is always to break 2:30 which will happen next year, if I can get back to 100% health, but I knew there wasn't a shot this year.  I figured I was in enough shape with my 1000 mile year, no speedwork to speak of, and one little race that I could still run between 2:35 and 2:40.  I would have loved to run with Walter and Greg but I knew they were way ahead of me and I would only slow them down.  So I figured I would just go out and see how I felt and whatever happened happened.

I didn't do great with my splits but I'll show what I had just for future reference.

Mile 1-   6:02 

2-   6:10

3-4   11:43

5-6   11:38

7-8   12:42

9-10   12:54    1:01:11 at the 10 mile mark

11-12   13:08

13-13.1   6:56    1:21:16 at the half

13.1-14   5:14

15-16   11:22

17-18  11:49

19-20  12:19   2:02:03 at 20 miles

21-22   11:55

23   5:49

24-25.2  13:03

25.2- 26.2  6::05   Last 10k in 36:55

Not much to say really.  I was alone from mile 1 until I saw Dave drop at mile 18 or 19, then I caught 4 more guys in the last 10k.  I lost a lot of motivation to push just being out by myself the entire race, and you can see where I was lazy. 

The kicker for me was that I got screwed on planting my drinks on the elite tables which cost me time and more time because of not getting what I needed.  At mile 7 I stopped to get my first GU and they didn't have it at the table.  I could have used it too.  When I got to mile 11 to get my drink it wasn't there either, by this time I was mad and even said a few choice words I probably shouldn't have.  A little bit up the road I saw my bottle empty and on the road.  At mile 15 again no drink, empty bottle on the road.  Mile 19 no GU, packet empty on the road.  Finally I got one of my five plantings at mile 23, but by then it did me no good.  Some scum was taking my stuff ahead of me, probably some reject that didn't plant anything themselves.  I was so mad it was probably good I never found them.  I was hoping some volunteer would tell me what number was taking my stuff or that I would come up on somebody in the act but it never happened.  I let the race directors have several ear fulls when I got in.  I was and still am in the mood to drop the scum that was doing it.  That whole deal put a damper on the whole race for me.  I was counting on that stuff to help me out, and the thought that someone was taking it and didn't care how bad they screwed whoever's stuff it was made me furious. 

The good thing is I still drug myself across the line before 2:40.  It was a good day to run if I would have been in condition to race fast.  But there is always next year.  Seeing Walter, Greg, Marcie, and Josse do so well made me happy too.  It was fun to see Clyde and Logan drag Paul across before 3 hours too.  I still ended up 20th overall and 3rd in the age because of the weaker field, but I''ll take those places weak or not.

The weekend was good.  I saw a lot of good friends, had a nice time, and I finished with a respectable time and place for a rough year.  I am not going to hang it up and do ultras, I'll be back and faster than before.

I felt good today finally and decided to run with Will tonight.  He came over to my house about 9:00pm and we ran out to Butterfield Park and back for an easy 5 miler.  As soon as we started I knew I had started too soon.  My calves were trashed!  As we went along I got tighter and tighter.  By the time I got home, and all night afterward, my hamstrings and calves were like rocks.  I have never felt so tight.  I guess I needed a couple more days to recover.  I might not run again until Monday now.  

Easy run with the guys on the canal this afternoon.  Very windy from the South, big storm coming in.  The legs felt beat up still but mobile at least.  

Speed work today with my girls.  I am not quite ready to do speed with the boys yet, but I can handle the girls speed fine.  We did 15x300m repeats on grass at a park just North of the HS.  They were mostly around 1:10.  Beautiful day and a fun workout.  7.5 miles total

Easy run with the guys down to Riverton pool and back.  Legs are tired, but I'll start feeling better soon.  Beautiful day outside!

Last speed workout with my guys before State.  We met at the park by my house and did a 1.5 mile warm-up then fartleks.  We did 30 sec, 1 min, 2 min with the same recovery time as speed.  Then we did the same thing in a pyramid: :30, 1:00, 2:00, 2:00, 1:00, :30.  We cooled down for 1.5 miles at the end.  Then went to my house for a big Saturday morning breakfast.  Very nice morning for running!  I kept up with my guys until the last set of fartleks then my legs, especially the hamstrings, were like rocks.  I guess I am not quite ready to run fast like that yet, I need one more week.

Easy run with Alex today out to the little Res and back.  5x100 meter strides barefoot on football field at the end.  

Easy run around Herriman. 36:58

I ran over to Butterfield park and back.  It was very windy today.  I had a headache most of the day, but was able to still run okay.   I did about 5.5 miles withe the last mile at 5:56.  Then I grabbed the VFFs and headed down to Foothill park and did 6x150m strides on the grass.  7:20 ave for the run.

Four canal run with some of my guys and Ashlynn.  We averaged 7:35 pace in the snow and mud.  It snowed on us most of the run.  Feels like December out there today!

Ran with my team out to Riverton golf course and around it.  That golf course is huge!  It will be a good place to train for Foot Locker.  Good run today even on tired and sore legs. 7:50 pace.

Morning practice.  It was freezing cold with a stiff South wind this morning.  We did a Bluffdale loop with an 8 minute tempo in the middle.  5:50 ave for the tempo and 7:13 for the run.

Morning run with Chris, Stockton, Alex, Dillon, and Schiffman.  Jennica and her mom were there as well.  We met at Stockton's house and did a loop that started on Lovers Lane and took us backwards on the Riverton City half course.  We trailblazed a little on a dirt road that went off of the Parkway trail.  It was super cold out, but the run was fun and a nice change of scenery.  7:29 pace ave.