Speed only kills if you don't have it!

Ran to Butterfield Park from Monarch Meadows on the trail.  Way warm today!  I ran with Rylie, Kenzie and Alicia.

Easy 3 miles whit the girls today.  I was hurting pretty bad after the run yesterday, especially in the psoas and groin.  23 minutes and nice weather again.  Lifted upper body after.

Easy run with the kids.

Legs sore and I am so out of shape!  

Nice afternoon.  I suffered through 4 miles to the Butterfield Park and back.  7:48 pace.

Day Break Lake and Temple figure 8 with the kids. 7:36 ave.

Ran to Butterfield Park with the kids and back.  7:37 ave.  Psoas still bugs me every time I run and especially after.

Race course loop with the kids.

Rosecrest Smiths loop from home.  7:39 ave.

We did a loop from the old church on Main to Butterfield Park, then to the pond at the Cove and back.  Chuk, Connor, Jameson, and I did an extra .9 to get 7 miles.  It was windy but warm.  we got done running just before the big hail and snow storm.  51:22 for the run.

Ran with Chuck and Connor around the neighborhoods close to the HS.  We lifted upper body first and I am tired and sore.  Easy 7:40 pace.

Rumble rolled and stretched afterward.  I am bruised from last time.  That thing better help for as painful as it is! 

Loop from Monarch with Rylie and Alicia.  Rylie and I ran a downhill mile in 5:48 toward the end.

Lifted upper body and did eliptical for 35 minutes.

6.5 miles with Connor and Haag in the new snow.  Hip and groin very sore today.  We had a nice breakfast at my house after the run.

Took the kids up behind my house to run hills and then ran around Rosecrest while they were doing it.  4.5 easy miles.

Ran out to Herriman Elementary and 13400 S with Kenzie, Rylie, Emily, and Kami.  It was way nice out and then we got hammered with ice rain and snow coming back.  I was frozen in a minute!  We got back and I sent everyone straight home to get dry and warm.  Good run other than that and we averaged 7:44.

Morning run because of no school.  Herriman loop with the team.  I started in the back with the new and slower kids and made my way up.  I finally caught Christian at about 5 miles and finished with him.  7:44 ave.

Birthday run this morning with Macy, Connor, and McKay.  We ran a 5 mile loop at a 7:19 ave.  We went up the trail from Monarch to 6400 W and looped back down 13400 S.  Felt good after my old legs loosened up.  I am happy that my hip and groin exercises and the runmble roller seem to be helping.  I was running sore after 4 days straight and not injured psoas sore for a change, and that gives me some hope!

We are off to Tucanos and a movie for the B-day! 

Same loop as Saturday with the team.  I ran most of it with Macy.  7:13 pace

We did a loop a loop that went - Shaggy Peak - Rosecrest Park - up Friendship- Emeline - down Juniper Crest.  I ran with Connor, Chuk, Rory, McKay, and Christian.  We averaged 7:20 pace on a very warm windy afternoon.  Good run for me!

Rumble Rolled tonight. 

Nicest afternoon of the year so far today!  Ran with the kids up to Pine Rose from Foothill Park to do some hill repeats.  Macy and I ran a loop over by the playground and around Black ridge and then went back to watch the kids finish the workout.  We ran back with them.  7:10 ave for the run.

Hip and psoas exercises after and then off to the Grizzly game with the family. 

We ran out to the Triple D ranch via the trail and 6400 W. and came back via 13400 S..  I ran with McKay and Christian and back with only McKay because Christian dropped.  Chuk, Connor, and Tanner were a little ahead of us and then dropped us in the last mile, and we were at 6 minute pace.  7:15 pace overall.  I ran tired and a little sore but feel good about my progress this week.  I will rumble roll later.

We ran up to the Ashland to do the Res hill.  I ran some of the 400 meter hills with the Varsity girls and JV guys.  It was windy and that made it harder.  Got home just before it started raining.

Easy run with the team with 5 x100m striders at the end from Monarch.  We did a loop on the trail and back on Rosecrest and 13400 S..  Strider were on the grass.

Long run with the faster guys.  We ran from Monarch up to the top of the Cove and back.  It was a brutal run up with the wind standing us straight up at times.  Macy turned around at the pond and Chuk, Connor, me, Rory, McKay, and Christian finished the run out. The last mile from the pond up was particularly rough!  The way back we were trashed, but Connor, Chuk, and I pushed it to the end.  we finished the run with a 6:45, 6:33, 6:18, and 6:05.  1:08:46 for the 9.2 miles.  I am beat now!  That was the longest and hardest run I have had since November 2009!

Easy run with the boys around daybreak lake and Oquirrh Mountain Temple.  Cold, to stand around,  but not bad to run.  Best the body has felt in forever for me. 7:40 pace.

Ran in the snow this morning with Haag and some of the JV guys at about an 8 min. pace on the Rosecrest loop from Foothill.

Afternoon run with the Varsity guys and Haag.  We ran up to the mouth of Butterfield canyon and back from Monarch Meadows.  We all tried to stay together on the way out and then Chuk, Connor, and I broke away with a 6:45, 6:29, 6:23, and 5:59 at the end.  it was a very good run for me and we averaged a decent pace overall.  It was most of the guys first 10 miler ever.  1:12:06 for the run.

Easy run down around the District from Day Break Lake with the Varsity guys and Haag.  Nice afternoon for a run.  We averaged 7:40 per mile.

Nice day today!  It was almost too warm right now.  I ran with the varsity boys out to the Cove pond and back via 13400 S.  We did kind of a progression run going from 8 min pace to 6 min pace by the end.  It was a good run.  50:35 for the run.

Ran with the JV boys today.  It felt like 90s running in the high 60s!  We did a two mile warm up and then some intervals on the paved trail.  Mile, 1/2 mile, 1/4.  5:38, 2:37, and 1:16.  Christian and Bruce stayed with me for the most part, the others kept falling off pace.  Good little run for me today.  I am about 10-15 pounds over running weight and still tighten up bad in the left leg, but little by little I seem to be coming along.

AM- Run out to the Cove and back with the Varsity.  25 degrees and dark!  7:38 pace

PM- Kid did hills up on Pine rose Drive.  I ran several with the Varsity girls.  5.6 miles total. 

Morning run with the boys out to Rose Canyon road church and back.  7:40 pace

AM- Easy run with the guys.

Ran with the boys early morning.  We went up Emeline and back.  7:38 pace.

Ran with the boys early morning.  30:00 run

AM- Morning run 7:20 pace 4.1 miles

PM- Ran to Butterfield Park and back from Monarch via 13400 S and 6400 W.  10k in 44:40 (7:14 pace) 

Morning run with the boys on a loop around Rosecrest.  7:59

Out to Main on 6400 W with the boys this morning.

Morning run with the boys.  7:30 pace out to the Cove and back.

Morning run with the boys.  7:20 pace

AM-  Easy run with the boys, 3 miles.

PM- Ran with the boys down to Riverton to watch the JV compete.  Easy run with downhill most of the way.  7:20 pace.

Drove down to Provo with Haag this morning and met the kids to do the LA Freeway.  Taylor, Connor, Chuk, McKay, Tanner, Rylie, Taylor, Kami, Emily, and Gabi all showed up.  It was a nice morning after the rainy night and the kids had a good trip on the Freeway.  I did the run in 1:17.58 for the 10 miles, a 6:13,6:24, and 6:00 last 3 miles.  Great run on tired legs for all of us.  We had our traditional all you can eat french toast after the run.  I am tired, but I felt stronger on this run than I have in over a year, so I am excited about that.

Took the kids up to Juniper Point and we did 7 downhill 800 meter repeats with 800 meter uphill recoveries.  2:28, 2:27, 2:25, 2:25, 2:25, 2:23, and 2:16.  It felt good to actually do a workout with the kids and run fast again.  9 miles total in 1:08.24

AM-  4 miles up Emeline and back with the guys.  Legs were kind of sore and super tired.  7:50 pace.

AM- Easy run with the guys, legs still tired.  7:43 pace

AM- Easy run with the girls.  8:45 pace

7 x 500 Meter downhill intervals with 500 meter uphill recoveries with Rylie, Kami, and Taylor.  We hit them all in about 1:15 which is about a :63  400 meter pace.  The day was actually a nice day for a change.  I will start tapering the kids a little for Region next week.  7 miles total running.

40 push ups and 50 crunches + the rumble roller after.

AM- 4 miles with the kids this morning.  Legs are sore from yesterday.  7:47 pace

PM- Ran with Taylor, Taylor, and McKay this afternoon to Butterfield park and back.  8:00 pace.  Legs were heavy.

AM- 3 miles easy with Taylor, Taylor, Rory, and McKay 7:57 pace

Morning run to Butterfield Park by myself.  It was way warm and I had to shed my long sleeve shirt.  28:04

Same run as Saturday at 5:30 am this morning.  Nice morning and I felt good at the end.  7:25 per mile.

Ran the Rosecrest loop with my girls who are going to State.  It was about 75 degrees and felt super hot for running.  Felt great today.  7:36 per mile

I ran down to meet the kids at Monarch and did a big Herriman loop with them.  The girls started to drag, so I started to run with JV boys and Haag.  They fell off after about a mile, so I finished on my own and ran back home.  1:15.48, 7:35 per mile.  Psoas was pretty tight on the run today.

Out to the Cove and back from Rosecrest with Kenzie, Taylor, Kami, and Emily.  8:05 pace

A loop on Shaggy Peak, Rosecrest, and 13400 S with Kenzie, Rylie, Taylor, and Kami.  It rained the whole time and we got soaked.  8:05 pace.

Did a loop with Timo and Jody after the mile today.  We went out on the River trail and came back on Canyon Road.  We had a good time, but got rained on the whole run.  7:40 pace

Out to Butterfield and back at 5:30 am. 5:59 mile to finish.  28:42 for the run.

Ultimate Frisbee and Gatorball with the kids.  I will be sore after two hours of that.

Same run as Tuesday morning.  I finished with a 5:46 mile.  I am so sore form Frisbee!  I was able to get moving after a while though and felt good.  27:47 for the run

I did a big Herriman loop out on Rosecrest, to the Cove, to DD Ranch, Main, and back 13400 S. and 4800 W.  I was sore and tired form the week but had a good run overall.  The last mile hammered me though with that uphill.  1:12:26 for the 10 mile run.

5 mile run out to Butterfield park and back.  I felt tight in my back and sluggish.  36:14 for the run.

Ran out to the Cove Pond and back.  It was a get rid of the last three days of stress run.  7:54, 7:18, 7:20, 7:09, 6:38, 6:34, 5:42.  48:38 for the run.  I don't think I have had a run like that since I have been hurt, so I was pleased.  

Met Haag at the mouth of Butterfield for a morning run.  The canyon was closed, but the runners were out.  We saw two or three Ragnar teams out and about, including Terry Bean and his son.  We went up at about 9 minute pace and down in about 7 minute pace.  Perfect pace for me after a good run yesterday.

Haag and I ran up into the playground to map out, or at least get an idea of where we will do our XC invite.  We found some potentially nasty and fun places for a sweet course.  It was warm this morning for a change too.  Nice to get up and run in the morning in the light for a change.  8:50 ave.

I ran up to Butterfield Park and ran the first half of the Step Rock 5k at a tempo type pace at about 5:51 pace.  It felt weird and I had a hard time making myself relax.  I just haven't done anything like that in over a year and a half.  I ran home via 13400 S and 4800 W.  6:57 ave for the run.  Nice morning too.

Ran this morning early before my conference.  I did a loop up Pinerose to Emeline and hit the last .5 miles of uphill hard to Buttterfield park.  I came back the normal way.  7:07 ave. for the run.

Did a loop around Shaggy Peak and Rosecrest and 4x100 meter striders.  7:31 pace for the run.

I decided to go support the city, that never supports me, today and run their Step Rock 5k.  Macy was there so I had no pressure to run my guts out or my hip flexor off.  I just ran for fun.  I was 19:42 (6:15 ave) first in the age, and 4th over all.  Problem was is it wasn't that fun.  Just like anything Herriman City puts on the race, course, and everything about it was very poorly put on.  Also, I don't like running as a normal, semi over weight, out of shape guys.  That is not me.  I long to get healthy enough to get back into my old form in the near future.  First thing like this I have done since I won the Holiday Heroes 5k in November 2009 the week before I tore my psoas up.  Progress at the least.  I warmed up with Connor, Chuk, and Rory, and cooled down tow miles with Macy.  Chuk won the 10k and Macy won the 5k.

AM- Rosecrest 13400 S loop from home.  Nice morning.  It a while to warm up and then I was fine.  7:10 pace for the run.

PM- Ran with Haag out on the playground again looking at possibilities for our course.  We ran into a five foot snake and a skunk this time, but other than that had a pretty chilled run.  5.5 miles in 45 minutes.

First day of Cross today.  48 kids out for the first day, compared to my my 19 from last year.  I ran from the back to chat with the new kids at about 8 minute pace then ran sub 6:30s the last two miles.  Felt alright.  I went and got adjusted yesterday and my hips were pretty off, so hopefully that will help some of the tightness.

Ran a short shaggy Peak loop with the kids this morning.  It took me a while to catch the guys toward the front, but finally caught Joe Joe and ran with him.  6:39 ave. for the run.

Played Ultimate after the run for an hour, I might get sore after that.

Morning run by myself.  I ran out to the pond at the Cove and down Rose Canyon road to Main, and back home by way of Rosecrest and Juniper Crest.  I felt a little tired and sore from the week, but still moved ok.  The last two miles felt like the end of a 20 miler for me though.  7:13 ave per mile for the run.

6 minutes of Core work

Did a 4.1 mile loop with the team at 6:59 pace and then ran an extra mile to go back and see the slower kids at a 7:25.  Nice morning and I felt pretty good.  Several new kids out again.

We ran in the playground this morning.  We went up the very south canyon and up the big hill on the single track for a while and back.  I ran with Tanner, Jesse, Chuk , and Calvin today.  We averaged 8:43 per mile.  Fun and tough little run!  We had a bunch of new kids out today again.

Trail to Mirabella to 13400 S loop.  I was chasing the fast guys and averaged a 6:48 per mile.

Butterfield Cayon today.  Only 22 kids due to 3 Stakes having Youth Conference this weekend.  I ran up with Haag and talked to all of the kids on the way.  I ran down with Braden Crook as we tried to chase down Chuk and almost did.  We ran 5:49, 5:44, and 5:41 down the last 3 miles. 

Easy run this morning, the legs were tired.  I caught Haag at about two miles and finished with him.  7:38 pace for the run.  Five days in a row is a big thing for me right now, it has been a long time since I have done that.

6 days in a row of running!  First time since November 2009 and I am feeling it.  But although I feel beat up with some tightness I still feel pretty good, and that is exciting for me.  Baby steps.  I did my run out to Butterfield park and back this morning and still moved okay with a 28:55 for the run.

Ran up to Butterfield Park and back on the trail from Monarch.  52 kiddies today!  My all-time record in all of my coaching for summer time. 36:30 for the run.  Lifted upper body afterward.  I am still 181 lbs and would like to get down to about 170 lbs by the end of summer.

Ran up Yellow Fork with the team.  The faster guys took the first trail up to the ridge and I took the second so I made it up to the top of Varsity Hill first by about a minute.  I was disappointed at having to walk in several places.  10 of us made it to the top.  The way down the other side is a blast!  It looked like the trail had had water running down it this spring because it was more like a ditch than a trail in a lot of places.  6.5 total miles, probably 9 equivalent.  1:03.40 with the last mile in 6:15.  5 miutes faster than last year.

Easy run today because I am sore from yesterday.  We did the 13400 S, Mirabella, trail loop.  I started in the back and finally caught Taylor and I ran the rest of the run with her.  32:40 for the run.  Lifted at the HS after the run.

Butterfield Canyon again.  This time we had about 40 kids show up.  I ran up to the turn around with Haag not too far behind the fast kids.  The first half mile down was easy and then the last three were pushing.  5:30, 5:40, and 5:34 last miles.  51:20 for the run.  Chuk, Connor, Calvin, and Braden were all ahead of me.  It was nice to have some kids ahead of me on a run like that for a change.  Sat in the stream and had an ice bath after the run, that felt good.

Easy Shaggy Peak loop with  the team.  I started in the back and moved up slowly.  23:40 for the run.  We had over 40 kids on a Friday which is awesome, so we had pancakes after the run.

After I did some core and mowed the lawn I went out to help Jaren learn to ride his bike.  After about 5 minutes today he was doing it himself.  3 days we practiced, man little kids learn fast!

This is the first race for me since November of 2009.  Instead of running the10kI ran the fun run.  The fun run varies in distance over the years from 2-2.5 miles, today it was 2.4 miles.  I wanted to run under 6 minute pace today which I barely did.  I warmed up with Connor for just over a mile and a half and did a couple of striders. 

When I lined up I was wishing that I had signed up for the 10k because there were a few decent runners, but no elite guys.  In fact I was the leader for the first 7/10s at about a 5:50 pace.  Oh well, baby steps. When I turned off the 10k course I was all alone on a little tempo run.  I settled into a pace that was probably too comfortable and had no motivation to increase it.  Wow it felt weird to run fast in a race type setting, it has just been so long!  Anyway, I finished several minutes ahead of everyone in 14:04, which according the garmin was a 5:51 ave.  Not too bad for being out of the loop for 2 years and about 10-15 lbs.overweight.  I think I will keep trying to very slowly ease up the miles and do some more little 5ks and stuff like that this year. 

I cooled down for a mile after and waited for Connor and Rory to finish the 10k.  Connor was 2nd and Rory 5th, not bad for a couple of 14 year olds.  I snagged them, Schiffman, and ET for another mile and a half cool-down after.  Met Chad Robinson on the blog and talked to Bill the "Wild Bull' after the race for a while.  I really have missed the running scene and hope to slowly get back into it now.

Yellow Fork this morning.  47 kids showed up today.  I was so tired from all of the weekend festivities that I slept like a rock and could hardly get out of bed.  I will for sure take a nap today. 

I started in the back to make sure everyone knew how to get to at least the first ridge, then finally made my way to the top of Varsity Hill, a few seconds faster than last week.  There I met about 10 of the fast guys.  They thought we were going back like last week, but I had other plans.  I took the best 7 guys (Chuk, Connor, Braden, Jesse, Tanner, Rory, and our new freshman Tommy) with me after the others turned back, and we went up the trail and onto a road that took us to a lookout spot that looks over Butterfield Canyon and the Copper Mines.  I had been there once before with a handful of Riverton kids about two years ago.  We came back down the Rose Canyon way.  Chuk, Connor, and I lost everyone in the last mile or so with our 5:50.  Great run, but it kicked my butt!  1:22:14 for the 15k run, with the last 4 miles at sub 6:30 pace.

Sent the kids on a run and they got lost and cut it short.  I went out with Mike Bradshaw to map out what will be possibly the all-time coolest cross country course in Utah.  We will use this course for our invitational.  We ran just over 4 miles.

We ran up to the Res today and back along Emeline.  Connor, Chuk, Calvin, Braden, Jesse, and I went further out to 6400 W. and came back on 13400 S., while the rest of the team went back on the trail.  It was hot and muggy today and I needed a drink after the first mile, but never got one the whole run.  Tough run, but we still averaged 7:15 pace for the 7.8 mile run.

4 easy miles with the tea.  I am off to Lava Hot Springs for the weekend before camp.

Lava Day 1- Evening run with the kids.  We went up High Country and took the fork that used to take us around a big tree and back.  Now the tree is a big stump. It was hot and muggy and we were at around 8,000 feet and I was dying!  I had a cramp in my lower back that I couldn't shake the whole run.  7:21 ave. , but I felt like I worked hard for that.  I should have run on Saturday.

Camp Day 2- Run into Lava.   It drops from 7200 feet to 5200 feet in about 5.7 miles the drops another 100-200 feet in the next 3.4 miles and has a lot of rollers.  It was hot too, like usual.  Allison and Heather Hartley aided us several times with water stops.  I started off with a group and by the time we hit two miles and the water stop at the start of Big Bear it was down to me, Jesse, Rory, Chuk, and Connor.  Jesse, Rory, and I got out ahead of Chuk and Connor after that and didn't see them again until we got out of smith canyon.  Jesse and I lost Rory at about 4.5 and Jesse lost me by a about 10 seconds until we hit the water stop after he hit a 5:05 mile on mile 5.  Jesse was feeling too fast for me and ditched me after the golf course.  Chuk and Connor who we had waited for out of the canyon caught me just after the golf course when I stopped to tie my shoe.  I chased them into town and even on the mile that was all uphill ran a 7:02.  Jesse finished about 40 seconds ahead, Connor 20 sec behind and Chuk 15 behind him.  I was about 45 seconds behind Jesse.  The kids and I always have a hard time on this run because even though it is downhill for the most part it is brutal!   The kids this year finished way ahead of past years.  We ate lunch, soaked in the river, and played at the pool for 3 hours.  Everyone was hammered.  Last year I ran this in over an hour with some miles over 8 minutes, and two years ago I was around 58 minutes.  This year 57:45 with my slowest miles at 7:02 and a 6:18 ave.

Lava Day 3- Relay with the kids.  I warmed up for 1.2 miles and tried to shake out some of the soreness.  I wore my old tangents yesterday and ended up with a huge blister under my right big toe and it hurt the whole time today, but I duct taped it up and was able to run.  Leisl and Haag were with me and together we ran 1:03.00 even.   Last year that time might have won it, but this year we were 5th and the winning time was 58:25 for the 8.5 mile relay.  I ran my two legs in 9:12 and 9:17.  Cooled down with Haag for a mile afterward.

I ran an early morning run on the highway toward Perry from the in-laws and back.  I was super tight at first but started to loosen up and finished with a 6:10 mile.  7:23 ave.

Fartlek workout in the playground with the boys.  We warmed up for 10 minutes and did 12 x 1 minute repeats with 1 minute recoveries.  Connor led most of them for us.  We ran over some rough terrain and it felt hot.  I could tell that I haven't done a real workout in a long time.  Cooled down back. 46:15

Trail and Mirabella loop with Haag at 7:36 pace.  Legs felt better today.

Epic Yellow Fork run today.  We had a slim turnout today for some reason, but Macy showed up and we took the pack up varsity hill and then 9 of us went on to lookout point.  Jess J, Landon, Christian, and Bryce turned around there and Macy, Rory, Calvin, Braden, and I went on toward the Radio towers.  We passed an old cabin and continued to the right until we hit a gate that said No Trespassing, so we went to the East.  We climbed even higher until we hit another gate with the same sign and so we turned around.  We could see the ridge of the Oquirrhs about .5 miles away, but couldn't get there.  We ran down the road together for a while and then started to separate. Braden and Rory fell behind, and Macy and Calvin disappeared so I ran the last 3 miles alone.  Macy and Calvin accidently found the single track and finished a couple of minutes after me.  1:34.15 for the 10.4 miles.  I was glad I had a belt and bottle with men today because that hammered me.

Ran up around the res, down Emeline to the trail and back to Monarch Meadows with Connor and Rory at a 7:40 ave.  Tough run, but we took it easy because of yesterday.

Ran an easy run with Haag today.  We did pancakes and water mellon after the run for the team.  I am doing my first 5k tomorrow since November of 2009.  I don't expect a lightning tim, but I am hoping for 18s.  This is actually kind of a big deal for me considering all of the rehab and stressors I have had in my life the last 2 years.  My goal is to drop another 10lbs, 180 doesn't quite work for me, and get back into things for next year.  Jaren is going to run the kids race.  I have run with him around the block (.6 miles) 3 times and he will do fine.  We go about 10:30 pace and he just chills out and chats with me the whole time, no problem!  That is decent for a 5 year old.  Should be fun.

I knew that today would be rough because I have been hammered from this week.  We stayed at my parents house last night.  I got up and ran the first mile + of the course.  Mona has changed a lot since I grew up there and the area we ran a lot of the course in was new to me.  I knew there were 2 Juab kids that could beat me right now in my condition, unless I felt good for some reason and they were both there.  That is pretty much it.  I let the 2 kids get out fast and I could never catch them, although I almost caught 2nd right at the end.  I tried hard but the body just wouldn't respond the whole race.  Not an easy course for a PR by any means.  First mile was 6:23, 2nd was 5:58, and 3rd was 6:08, with a 53 second last .17 miles.  

I cooled down for 3 miles, one of which was Jaren's kids mile.  I will likely never run a kid's race with him again because he cried the entire way and stopped and wouldn't move with about 50 yards to go.  This is where he went from 1st to 3rd in his age.  Not bad prizes for the race, I got a nice bottle and $25 for my efforts.  I will be back to dominate this one next year!

5 Mile Loop with the team 7:46 pace

Dimple Dell Loop Connor.  We started slow and in the back, but caught all of varsity and passed them at the end, except Jesse and Tommy.  47:19 and 1 mile cooldwn

Tempo with the boys.  We did the trail to 6400 W and back down 13400 S.  I hit a 6:08 first Tempo and then went into a 5:35 next 1..  Mile cool-down at 8:00 pace

5.2 miles with Greg and the kids 7:28 ave.

TOU Day 2- Haag and I ran to Radio hill and back to camp early morning before the kids were up.  Dan was going to come, but left his running shoes at home.  5.6 miles at 7:55 ave.

PM- Evening run with the camp on the planet walk in Logan before we went to the pool. 3.5 miles at 7:18 pace.

TOU Day 3- Ran out of camp with the guys.  Connor, Jesse, Chuk, and I ran down with a Logan kid.  We hit 6:12, 5:59, and 5:36 for the last 3 miles.  It was hot too!

Ran up around the Res with the kids and back.  8:18 pace

Shaggy Peak-Rosecrest- Juniper Crest loop with Haag and the varsity girls 8:00 pace

3 miles including 4 mistress hills with the girls.

I have been sick for the last 5 days and am still a little, so I haven't run since Tuesday.  I started in the back and moved from kid to kid until I hit the fast girls and finished with them.  We did a loop up the trail to Mirabella and back along Rosecrest and Juniper Crest.  8:25 pace.

Easy 2.5

3 miles with Haag on our new course while the kids did speed work.

5k with Haag at 7:24 pace.  Played Ultimate after the run.

Butterfield Canyon this morning with the team.  I am still stuffed up and hacking, but I struggled through a 30:45 run up and 6 minute pace on the way down.  Total run was 51:38 (7:22 ave.)

On the way to meet we went by the South Valley Half.  There were a lot of people out for such a crappy course!

Ran our course with the team.  Very hot out this afternoon and I was coughing and hacking most of the way.  Hopefully I will get over this junk soon.  A lot of kids walked toda, so we have a lot of work to do. 8:10 pace

Main street 6400 West loop with Haag and the boy's team.  Hot out and I am still sick, coughed a lot.  I felt like I hadn't run in a year.

Ran from home around Rosecrest and met Haag and the kids for the rest of the run.

Ran with the varsity boys up to the top of the Cove and back.  37:30 up and 30:30 down.

Big Herriman Loop with the boys and Haag.  1:06.27 for the run.

Early morning run with Haag and the boys at 5:30am.  30:36 for the run.

Ran from Rosecrest to the Cove and back with the boys.  28:55.  Nice morning again.

PM ran over to watch the kids do intervals on our course and back.

Ran an out and back along Emeline with the boys at 5:30 am.  Nice morning again.

AM- 4 miles with Kami and Taylor at 5:30am in 30:37

PM-  5 Miles on the XC course with the kids

3 Miles with the team at 5:30am 7:28 pace.

4 miles in 28:01.  We ran up to the new church on Juniper and back.  The guys hit a good pace after two hard days!

Yellow Fork Canyon with Haag and and varsity guys.  We have renamed varsity hill rookie hill or Riverton varsity hill, because we have too many kids that can make it up there now.  We went to new varsity hill or lookout hill this morning.  We came back down Rose canyon.  It was muddy in parts and slick because of the rain last night, but a super beautiful morning to be outside and enjoy the mountains.  When we got back we had lost two kids so and walked up the trail 1.5 miles to find them.  We ran back making the 9.2 a 10.5.  The kids were back when we got back, they had taken a single track trail down instead.  I was a bit stressed even though I figured something like that had happened, being in charge of 80 kids in the mountains that don't often have common sense can stress me out.

Put signs up on our new course with Tanner and some of the guys for Tanner's Eagle project.  The course is looking good.

4 miles with Kami at 5:30 am.  

PM- 2 miles while the kids did speed work.

AM- Ran out to the Cove and back with the boys and Haag.  First mile was 8:20, last mile was 5:58.  7:09 for the average for 4 miles

PM- Ran with Greg up the trail to Mirabella and back down 13400 S.  Legs felt tired, but I feltbetter the longer I went.  Beautiful day again. 7:18 pace for 4.2 miles

AM- Ran with the boys out to the church on the corner of Rose Canyon and 6400 W and back.  7:24 pace.

Juniper Crest morning run with the guys after being sick all week  I actually felt good and left my boys who were taking it extra easy, so I left them after two miles.  7:03 pace.

Out to Butterfield Park and back after conference.  Still sick and it was warm this afternoon, but I pushed through it.

AM- Ran with Greg and the boys this morning.  we had a great run and averaged 6:57pace.  It was way warm and nice for 5:30am in October.  4 miles.

PM- Ran with the boys again this afternoon on another good run as we went up the trail to 6400 west and back via 13400 south.  We averaged 6:55 for just over 5 miles this afternoon.

Ran this afternoon in the rain.  Tanner and I started in the back and moved up slowly. We had a good chat along the way and got soaked too.  7:00 pace for the run.  Went home and showered and then hurried over the Parent/Teacher conference, my favorite!

Slept in this morning until about 7:30, that was nice.  I went out on an easy run to Fort Herriman and back.  While I was out I ran into Ian, Travis, and Preston.  They were all on their morning mile jog.  It is nice when you coach kids and you actually see them doing what you asked them to do.  Today is our Region Championships at Westlake.  

Ran with the varsity boys up to Suncrest and back.  It was foggy and misty and whole way up and you could see much, which meant the cars couldn't see us.  Haag ran with the girls and they seemed to do well.  the boys and I had a great run.  5:45 ave down for the last 4.2 miles.  1:05.09 for the 8.4 miles.  The guys ran tough, especially after dominating the Region Championships last nigh!  Great morning run.

Mile repeats on our home course.  We warmed up for about 1.4 miles and then did 3x1 mile repeats on a very hilly loop.  I ran with my girls, who have been struggling in workouts of late.  I did 2 1 mile repeats and then had Greg do the last one so I could time my boys on their last one.  I got Kami to come with me on the 2nd one.  6:20 and 6:22.  5.7 miles total for the run. 

Easy 4 miles up the trail and back with the varsity and Haag and Greg.  Beautiful day today! 7:19 average.

Last real workout before State.  I ran around timing the boys on their intervals and ended up with miles of my own just doing that.

Beautiful day outside today.  My coaches and my team did a nice loop just over 4 miles around Rosecrest area.  I ran with everyone a little bit, girls, JV boys, and Varsity boys.  7:20 pace.

Went on a nice morning run with the team.  We started at Rosecrest Park and went up to Butterfield Park and back 6400 W and 13400 S.  We warmed up for 2 miles and then did a speed mile.  I ran with Haag and Kami and Taylor and tried to keep them with me, but they still feel back 5-10 seconds on the 5:24 mile we busted out.  Beautiful morning, probably 60 degrees at 7:45 am today.  I can live with this weather the rest of my life!

Ran with Haag on a 4 mile loop. We progressed from a 7:38 mile to a 6:08 mile over the run. 6:53 ave.

Well, yesterday was the worst experience of my entire career! My girls choked at State and ended up 9th place after being ranked top 4 all season. My boys who have been ranked Nationally decided to run the worst race of their lives and instead of winning a State title and  we ended up clear back in 5th place! Unbelievable! I was seriously considering retiring as a coach and just being the AD after yesterday.:) I have never had everyone of my kids do so terrible, and hope I never do again. I still can't figure out why either?  We probably lost our spot to be in the Nike SW Regional Championships yesterday. I hope they will really learn from this experience and use it to make them better in the future.

I needed a stress relief, because of the big bummer over the kid's lack of effort. We did a practice and not many showed up this morning. Although some of the varsity boys showed up. I ran over to Rosecrest Park to meet them and then we did a loop out around the Cove pond and back (5.25 miles). I ran the first couple miles with Macy, who dropped by to console me on his break from UVU. Haag and Greg ran with me after Macy stopped to go potty and run back with the kids. I ran home from the park when we finished. 7:03 for the 8.5 miles. The run felt good and helped after my bummer day.

I have spent the last two years building this program at Herriman and yesterday was a big let down, makes feel like I have just been wasting my time with these kids in a way, but I hope I haven't. If they learn from this it can still be a positive, or at least it will be someday. They are the most physically talented kids I have coached and the absolutely weakest mentally and I am not sure what to do about that?  I would think they would be a little more experienced, but maybe not. 

Also,I have decided it is time to start taking care of myself and getting myself back to where I am healthy and strong enough to compete again this next year, and that is what I am going to do.

Off to Lava Hot Springs now.

We didn't have too many kids at practice today.  The ones that were there with me ran up around the res and down Emeline to the trail and back to Monarch.  I started with the boys and ended up running with little Lucy.  She ran awesome today and we picked off some of the boys toward the end.  Our last 3 miles were under 7 min pace, not bad for a little Freshman.  7:27 pace for the run.  Enjoyed our last warm day for a while.

I talked to the race director of the Nike SW Regional Championships and they are letting us be in the race after all.  What an opportunity for my guys who sucked it up so bad at State after having a great season.  Nothing like a second chance!

I ran from Rosecrest Park up to the church below the mistress and back with Chuk.  6:57 pace.

I had the kids do a workout in the playground today.  Nice and chilly too, about 47 degrees.  I ran one of the mile repeats with the JV boys and Haag in 6:15 on our course.  Connor and the boys had a good workout today.  5.2 miles for me and varsity boys ended up with just over 8 miles.

We ran from Rosecrest Park up to the top of the Cove and back.  I am sore from the last couple of days and finally warmed up half way through the run.  The boys all had a good run today.  I ran the first half alone and the second half with Connor.  It was a nice day and the conversation was good.  Averaged 6:58 for the run and the last 3 miles were under 6:20 pace.

Beautiful Halloween day!  I don't remember it ever being this warm on Halloween.  I ran with my guys from Monarch up to the end of Butterfield Park and back on the trail.  We added another 7/10s to over 6 miles.  6:55 pace for the run. 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

We ran in the dark from our hotel in West Covina.  It was a fun little run and felt good after a long bus ride to Cali.

Ran the Foot Locker course with the girls (Jessica, Lucy, Kami, and Taylor).  Nice day today.  

Ran from the hotel over the hill to Mount SAC.  I didn't realize that 3 miles of it is uphill, I thought it was more even.  It seemed like I was going up that hill forever!  Run felt good though.  Some of my kids did very well.

I did not feel like running today at all.  I had a long bus ride on Sunday back from Cali and two late nights with seminars and basketball.  I went out and did a loop around Rosecrest and Emeline and felt sluggish the whole time, but I am glad I went out.  7:29 pace

Ran on the treadmill today at school.  All was going well and I was running decent until the end.  I turned it up the speed and was going 12.5 miles per hour for the last .3 miles.  The treadmill wasn't turning down so I jumped off to the sides the slow it down.  It said it was cooling down so I stepped back on it thinking it was going slow and it was still at 12.5 miles per hour.  It knocked me to my knees and I could instantly feel my skin go by by.  I felt myself getting pulled toward my face, and not wanting to eat the treadmill I put my left hand down to flip myself to my back.  It worked and I flipped to my back and shot off the treadmill, but not before I got my hand jacked too.  The whole thing probably took just over a second, but I didn't end up too well.  I have two melted skin blisters about the size of a nickle on my hand, and both knees have two abrasions each about the size of silver dollars.  My shin got melted a little bit.  It was totally my fault, but another reason I have never been a big fan of the treadmill.  The knees will be messed up for some time I am afraid, they are still oozing.  The worst was when I took soap and scrubbed out my wounds, ouch!  6 miles in 41:11

My knees are jacked up so it will be a couple of days before I can do much.

After two weeks I was able to run again. I still have some huge scabs on my knees, but they don't hurt anymore.  I jumped back on the horse so to speak and did 4 miles on the tread mill @ 8 miles an hour.  Felt fat, but fine!

Got out this morning for a run to Butterfield Park.  It was 16 degrees when I left.  It was a pretty tough go for me since I am completely fat and out of shape.

Ran from my in-law's place out to the Mavrick in Perry and back.  7:19 pace

Did a loop up around Emeline and and Rosecrest this morning.  I hate starting from scratch and feeling like garbage for about 4 times out until you feel like you can breath again.  I hope it is only 4 times this time!  7:15 pace

Out to Butterfield Park and back.  Still dragging on my run.  7:14 pace.

Lifted upper body afterward.

Did the Rosecrest 13400 S loop from my house.  I was dragging today, especially at the end when I was running uphill into that wind!  7:23 pace.  My whole body is sore right now.