Speed only kills if you don't have it!

4.5 miles at 7:26 pace

22:45 for 3 miles

4 miles 7:30 ave

4 miles 7:17 pace
 

4 miles from HS.  7:21 pace
 

Loop with Lucy and Adam up the icy trail to Mirrabella and down Rosecrest and Juniper Crest from Monarch.

Ran down to the Rec Center and added on a mile. 

5.5 miles with Rory, Lucy, and Adam form the HS.  7:09 ave.

Legs and Core after

Loop up Shaggy to Mirrabella and down 13400 South.  Legs were tired and I felt way out of shape! 7:30 pace.

Core for 50 minutes

Ran down to the Rec Center by way of Mirrabella and 200 North.  9 degrees out!  7:08 ave.

Ran without a watch today.  Out to Fort Herriman and back.

Core for 50 minutes

Easy run with the 3 slower kids that showed today for practice.  38:50 for the 5 miles.

AM- Legs for 50 minutes

PM-  Ran a loop this afternoon up Juniper to the Res and down to Emeline and back on Rosecrest and Juniper. 

Out to the Cove pond this morning before it started snowing.  About 20 degrees out at 9:00am.  Let tired, but I took it easy so it wasn't too bad.  Longest run in a while.  7 miles at 7:26 ave.

AM- 55 minutes of core

PM- Same run as Saturday, but about 20 seconds slower.  Deceivingly cold this afternoon.  I never felt great on the run, but was glad I could get out for another 7 miler to start the week.  7:30 ave

Ran down to Monarch, then did a loop with the kids up 13400 South, Rosalyn, Mirabella and Rosecrest.  Stopped when we ran by my house.  North wind was freezing!  We got snowed on most of the run, kind of fun when I could actually see.  Ran mostly with Lucy, Derek, Haeden, and Adam.  40 minutes.

60 minutes of core and legs

Ran with the boys on a 4 mile loop.  7:20 pace.

8 run out past the Cove and and up Rose Canyon Road and back.  7:17 ave.
 

Ran the same run this afternoon as I did on Saturday, up Rose Canyon Road to the first turn and back.  I felt like crapola the first bit, and then still never felt really good after that.  But I ran 6:43, 6:41, 6:37, and 6:10 the last 4 miles.  7:13 ave

AM- 50 minutes of Core and Upper Body.

PM- Ran a 4 mile run out to Fort Herriman and back with my new Hokas.   Felt decent for running 8 yesterday.  7:30 ave.

Ran with Lucy Derek, and Adam for most of the run.  We went up the trail and took 6400 West over to Main, then down to 5600 W and back on 13400 S.  Good run with a 7:06 ave.

AM- 60 minutes of Legs and Core.

PM- Ran with the kids for the first 1.2 miles to Connor's house.  As soon as we started our run it started to rain and hail like crazy!  We got pelted clear to Connor's house and as soon as we got there the rain stopped.  It was warm after that, but we were all soaked and freazing!  Ran with Connor, Lucy, Derek, and Adam again for most of the run.  7:09 ave and 6:43 ave for the last 3 miles after the hail storm.

Ran down to Monarch and met some of my kids for a run.  Jordan and Jackson were both there, we hadn't seen them since Foot Locker.  Everyone went different distances, but we started off with me, Jordan, Lucy, Adam, Spencer, and Jackson.  We went up 13400 South and 6400 West and up to the Cove.  Everyone turned around at the private road, but Adam and i kept going around the Cove and back tothe normal way to my house.  I finished the run with him and then ran back to Foot Hills Park.  9 miles is just what I was trying for.  weather was super nice this morning and it was a good run for sore legs.  1:09:03 for the run

Ran down to Monarch and did a big loop with the boys.  I ran mostly with Connor, Haeden, Adam, and Dallin for part of the time.  we went up the trail to Mirabella, over to Main, up to 6400 West and up arpund Butterfield park and back on Rosecrest and Juniper.  Dallin kept falling back, and Haeden fell off with 2 to go.  Connor started to push, so I ended up with Adam at the end.  Last mile was still 6:24.  Not bad for tired legs.  7:23 ave

AM-  60 minutes of Core and Upper Body

PM- Ran on my own.  It was super nice outside, about 47 degrees for mid February.  I went to the end of Butterfield Park and back.  I didn't feel really good, especially at the beginning, but started to feel better as I went.  7:30 ave and 37:27 for the 5 miles.

Ran down to practice.  Then ran up 13400 S to 6400 W, over to Main, down to the Corridor, and back to Monarch with Rory, Lucy, Adam, and Haeden.  Ran most of the way home after.  7:16 pace. 

AM- 60 minutes of Legs and Core

PM-  The kids swung by my house and picked me up on the run because I was running late.  Ran 3 miles with the crew around Leila and the Rosecrest Park.  7:13 pace.

Met some of the kids down at the Jordan River Parkway this morning.  It was chilly at first but it shot up 10 degrees after a mile so it was pleasant after that.  We ran south to Bluffdale and most of the kids turned around at the bathrooms on 14600 South.  Me and my seniors (Rory, Haeden, and Derek) kept going on the Riverton Half course until 12600 South, then we stayed on Redwood until the next light and weaved east though the neighborhoods to 1300 West and continued south to Tithing Hill.  We finished down Tithing Hill and had exactly 10 miles.  I actually felt decent surprisingly, except for the first mile or so.  I had to talk to kids into going that long, but they toughed it out.  Good run.  1:12:02 for the run, 7:12 ave.

First day of Track today and we had a lot of kiddos out.  I had about 15-20 new distance kids.  I went long with Haeden, Derek, and Adam.  We ran straight out to Butterfield, then up to the Cove pond and up Rose Canyon Road a ways then back on 6400 West and Main.  Haeden and I averaged 7:07 per mile.  Beautiful day and good to take advantage of it.

Ran with the guys out to the end of Private Road and back.  Did some 5 grass striders at the end.  7:25 pace

Beautiful day today!  We met up at the Stake Center and ran on the trails up at our course.  I mostly ran with Lucy and we looped around the shoreline trail.  Rory and I added another 2 miles at the end.  Nice to get on the trails again.  7:54 ave

Ran with the Freshman boys today on a loop up 13400 S passed Dallings to Mirabella and and back on Rosecrest and Juniper.  No watch, but we ran a good pace, probably low 7:00s for the run.  Rained on us the entire run. 

Ran out around the Cove and out to Main, then down to Monarch.  Ran with the kids for 1.5 miles and then headed home.  11 miles at 7:23 pace.  Felt prett beat up, probably from constant increase and a good run yesterday.  Legs were tired the whole run and never felt great, but now I only need a couple of miles tomorrow.

Easy run with Allison this morning.  9:55 pace

60 minute full body workout after.

AM-  Early morning run out to the Cove and back.  52:04

PM-  3 mile run in 22:00

Ran down to practice and ran with the faster kidson an easy run, then ran home.  7 miles at 7:30 pace

Got up early on the Birthday and ran 2.5 before practice.  Then ran with Rory, Connor, Lucy, Haedn and Bradstreet out to the Cove the Leila way.  I turned around at the pond and headed home.  I was tired today and the legs are tired. 

Had breakfast with the Fam at Kneaders and then went to Parent/Teacher Conference all day and night.  Not the best way to spend a Birthday, but it started out alright.

35-39 age group!

Easy 5 miles with 4 x 150m striders.  7:37 pace

6 miles easy.  Ran with haeden and then Lucy.  7:27 ave.
 

Ran out to the Cove and back.  When I hit 3 miles I did a tempo mile back to Fort Herriman.  Ran into Allie and ran my cooldown mile with her, then ran my last mile at tempo again.  Cooled down for 1 mile.  Miles were 5:50 and 5:24, 7:29 ave. 

Beautiful morning with a lot of people out running.

Same run as Saturday, I just ran it after lunch instead.  Warm day, but very windy.  Had a 30 mile an hour south wind, which mostly cross breezed, but still pushed me around.  Tempo miles were 5:38 and 5:29, average was 7:22.

Ran down to practice at Monarch and then did 6.1 with the kids to the Cove Pond and back via the trail.  Ran home after.  7:32ave

Ran up and down the grinder with the kids as they did hill work.  Then took a big loop back to Monarch with them, and ran home.  7:38 pace

Ran with the boys up the trail and looped on 6400 west and 13400 south.  Did 10 striders on the grass at the park.  7:42 pace

Went out during my prep and did a workout.  First Track workout in 5 years and it felt like like it.  I am slow!  I warmed up around the school and middle school fields for 1.5 miles and then did 2 laps of striding the straights.  4x800m with 400m recovery and 2x200 with 200m recovery (2:47, 2:47, 2:48, 2:45, :35, :34).  Cooled down until Jordan came out to do an early workout and ran 1.5 miles with him.  Then went out again and ran the same thing with Spencer when the freshmen came. 10 miles at 7:39 ave.

Super nice afternoon by the end of my run.  I was hammered today from a long week and I might be getting a cold.

Easy run with the team around Daybreak Lake this morning.  Nice morning other than the freezing wind.  Rory and I the added 4.5 around the south part of Daybreak.  7:44 ave.

It was nice this morning, in the upper 50s and then the wind got crazy hard, like 35-40 mph.  By the time school was out it was in the 30s.  I ran with Rory and Connor 2 miles out on the trail on Mountain View Corridor from the HS and then back.  I then went out on my own for another mile, and then did a tempo mile in 5:44.  iI looped back to the school and did 2 x 200 meters in 32 seconds each.  7:32 ave for 8 miles in the cold wind.

Early morning run in the dark and 28 degrees, inch of snow as well.  Took it easy out to the Cove and back.  55:00

Ran during lunch today before we had to leave for the meet.  I went ou to the Cove and back and did the first mile back in 5:35.  I did some striders toward the end too, 3x 30 seconds.  Felt tired, but pushed through. 43:52

Easy run out to the trail from the HS and back, mostly with Lucy.  Ran with Caisa on the way back.

3.5 easy miles this afternoon.  Left calf is tight.  I think I will go out at 6:30s tomorrow and not race the half, too beat up.

Left calf was still tight this morning even after all the work on it last night.  I figured I would go out at 6:30s and see how I felt.  I was good until about mile 6 and then it tightened up so much that I almost had to stop because the pain was sharp.   My thought at first was to take off with 4 to go and see who I could catch, but instead I chilled at 6:30 pace.  Sometimes you have to pick your battles and this one was not a battle that mattered to me.  Weather was cold, especially going North.   I was really using it to see my fitness, which isn't` bad for just getting up into the 40s.  The calf was way tight after and I had a har time walking.  I rolled it out way good and actually brused it because it was son tight.  I might take Moday off and then ease back into things and get the miles up a little more.  Felt pretty good for my first real long run.  1:25:28

AM- Cold early morning run.  Calf has been hurt and bruised, so I took a few days off.  Yesterday wasn't planned though, I just didn't have time because of our meet.  I ran out to Fort Herriman and back this morning in the cold and dark.  31:31

PM- Ran from the hotle over to Pine View with the boys.  Easy run.  7:35 pace.
 

Chilly morning!  Got up this morning and went from the hotel up on the East ridge in St. George and then came down on the south side and over to the park where the marathon ends.  I went from there up to the Dixie (nasty little climb), then headed on the frontage road into Washington to where I could go under the freeway, then back to the hotel.  I was only planning on 8-10, but it worked out to get 13, so I was fine with that.  Calf feels a lot better, even though it din't yesterday after taking 4 days off.  7:23 pace.

Cold this morning, about 30 degrees!  Ran down to the Monarch and then went on a big Herriman loop with the boys, Juniper, Emeline, Butterfield, around Cove pond, 6400 W, Main, 13400 S.  Ended up abput 9 miles.  Then I ran home.  Pace was easy because everyone had tired legs.  Good run though.  7:30 pace

Ran with the JV kids in the Hail today at 7:30 pace.  Nice April fools!

AM- Ran to Rosecrest Park and did 4 miles with the boys and then ran home. 6.5 miles at 7:46 pace

PM- Ran 4 at lunch in the snow storm.  Legs were dead and I was just running to get miles in.  7:40 pace.

Been sick the last couple of days and still have a sore throat, but got up early and ran before our Invite.  Pres Reoth, Tim and Tim's nephew Josh met at my house and we went on a slow and east 10.5 mile out and back.  Weather was great!  Too bad it changed for the meet.  I ran mostly with Josh, who was supposed to be the low one and ended up being the faster one today.  8:54 ave.  Super slow for me, but good for them.  It was good for me too since I am still sick and needed really easy.

Ran a loop with my wife out around the Cove and down on the trail, ended just passed Monarch.  9:32 pace.  Good run for her.  I am still sick so it was good enough for me too.

AM- Ran an easy run out to Butterfiled Park and back on Emeline.  I had to add to the bridge and back to get the extra 1/4 mile to make it 5.  Last mile was all downhill, so it was 6:03.  Didn't feel great, still sick.  I was super congested on the run and had a hard time breathing.  7:29 pace.

PM- Finally got warm and it was way warm, almost 70 degrees.  Still feeling sick and have a scratchy throat and am stuffy.  I ran down to Monarch and then ran with the boys and Lucy up passed my house and looped down Leila and Prospero to the trail, then home via Rosecrest and Mount Ogden.  7:37 pace for 5 miles

Easy morning run this morning over to Rosecrest and then a loop with the boys and home.

Easy run with the boy up the Rosecrest trail to the Res and back.  It was over 70 degrees today, so felt hot.  Took it easy and had fun.

Easy early morning run.  Temp was about 50 degrees.  I ran ot around the pond and down 6400 West and back.  Ran into the Herriman Half on my way back, not many people.  I felt stuffy and had a hard time breathing, but got a lot of junk out and finished with a decent average of 7:18 per mile. 

Going to a long old track meet all day now.!

AM- Ran to Rosecrest and then ran with the boys up to the church at the end of Juniper and back.  7:29

PM- Easy 3 miles up to the Mystress and back
 

Ran from the HS down and around Daybreak Lake and back with the boys.  Warm day today and windy.  Good run.  7:19 ave.

Easy morning run.  Ran 4 with the Haeden, Connor, and Rory.

Ran a couple of miles to practice and then ran out to the Cove with Rory, Jordan, and Haeden and then back.  7:18 ave. 

Heading out to Goblin Valley and Capitol Reef ttoday for the break.

Easy run at School.  Feeling better, but have had the stomach flu for a couple of days.

6.5 miles this morning

ran with the boys from Monarch up around the Cove and back on Rosecrest, plus some barefoot striders.

Easy run early this morning in the rain before Davis.

AM- Easy morning run over to Rosecrest.  The boys ran slow, so I was by myself on our 4 miler then ran home. 7:34 ave

PM- Ran down to practice then up to my house.  Time Little Grinder, then ran another 4.5 miles.  7:28 ave.

Ran easy with the kids to the Mystress.  Did a couple of repeats and ran home.  6 Miles

Ran around Daybreak and the Oquirrh Temple then around the Lake with my boys.  Easy run and nice day today, other than the wind.  7:38 ave.

Ran mostly with my wife and my little boy on his bike.  Nice and slow 9:15 pace.

Ran down to Monarch and then ran easy with Connor and Rory on a big Herriman loop.  When we hit the Rec Center I finished so I could watch Jaren's soccer game at Silver Crest.  7:45 ave

AM- Ran to Rosecrest and then ran with Connor on a Rosecrest Emeline loop, then home.  7:43 ave.  6.5 miles

PM-  Easy 3.5 miles with the boys. 

Easy run with Rory and the JV boys out to Fort Herriman from Herriman High and back.  Cooler and windy, but it felt good running.  7:21 ave.

Easy run with Allsion at Lunch.

Easy run down to Monarch and then a big Herriman loop with Rory and Connor.  7:26 ave.

Ran down shaggy to Monarch, and then ran with Rory and Connor.  We went up the trail and private road around Butterfield and on Emeline.  Dropped Rory off at his house and finshed down to Monarch with Connor, then home.  7:30 ave.

Easy run with Haeden and Jordan from the HS to Main and up to the monument and back.  North wind was really blowing, so it felt like we were standing still heading back.

Ran down to Monarch and then ran with Rory and Connor on a loop up the trail and private road and down 6400 W and 13400 S, then home.  7:13 pace  Super nice day!

Warm day today, around 70 degrees.  Ran over to Rosecrest Park and ran out to the Cove and back with Connor and Rory.  Then ran home.  Last mile was 5:26, 7:03 ave for the run.  Cooled down for an extra mile afterward.

Ran out to the Cove Pond and back by myself today, no kids.  75 degrees!  Nice weather, but hot for me right now.  Went fairly easy.  7:20 ave.

After Lucy won the 1600 at State and Rory took 2nd, Adam, Spencer, Jordan, and I cooled down with Rory up to 900 East.  Then we headed down 900 East and jumped on the LA Freeway course.  It was 75 degrees out, so the run was hot, good thing there is two water stops.  We did pretty good, but Spencer struggled and we had to wait for him a couple of times.  Good tough run!  8:01 pace

Easy 5 miles from BYU up to 900 east and over to Timp View and back with Greg, Spencer, and Adam.  7:54 pace.

Boys ended up 2nd at State and Girls won, so it was the  end of a great season today. 

Tough run today.  I was dreading it a little so I put it off for a while after I got home from work, but I got it done and feel good about it.  Ran up to the Res in an ave of 8:06.  The News was there because a guy drown the other day.  I went up the new section of trail to the west and took it all the way to the summit.  It was hot and that trail is pretty rough and technical so it was a good push up.  Coming down I had to be careful not to go down or twist something.  Hit the last mile down in 6:10.  Then I headed back down to my house, last mile of the run was 5:26.  I was pretty trashed after the run, but am glad I had an average of 7:14 for that run.  It kicked my butt!

AM-  Ran out to the Cove and back.  7:19 ave for 6 miles

PM- Ran over to meet Jordan, Derek, Adam, Spencer, an Lucy at Rosecrest.  We out out to the pond and back.  I ran home after.  Highs 70, so pretty hot!  7:23 ave for 7 miles.

Did a workout on this hot afternoon.  It about 80 degrees today.  I ran up to Butterfield Park and looped on 6400 West and down 13400 South to Monarch and home.  Legs were sore for Monday's run and yesterday too, but they did their job.  I warmed up 3 miles and then hit a 5:38 mile.  Recovered for .6 miles and then hit a a 5:35 mile.  Cooled down for a mile home.  7:01 ave for the 6.5 miles.

AM- Woke up early and did a 5 miler out to Butterfield Park and back.  Legs were trashed!  7:41 pace for 5 miles.

PM- Ran up on Emeline and out to Fort Herriman Field and back.  Legs were still tired, but felt way better.  Took it easy and it was about 80 degrees out!  7:26 ave for the 4 miles.

Out to Fort Herriman and back.  Easy with some striders in the last mile.  7:38 ave.

Well it was prefect conditions for a crazy trail run!   First of all it rained all night and then continued to rain throughout the race and after.  The trail is newly cut and pretty rough anyway, and the mud made it quite dangerous.  This is the first race of a trail series, the 10k and 1/2 marathon will be later in the summer.  I warmed up 1.3 miles with Tim before and pretty much was soaked before the race. 

There were two dudes and a Riverton Track kid that looked pretty serious.  I have learned over the years that sometimes you need to pick your battles, this was not one that was worth it to me, I will pick them for the 10k and 1/2 marathon instead.  I just didn't want to get hurt!

Those 3 took off at the start and I let them.  I figured it would be almost impossible to catch them and it was.  First mile I was slipping and sliding allover the place (8:45).  The next mile wasn't any better, not to mention the mud was 2 inches thick at the bottom of my shoes.  We turned around at the summit which was half way.  It is about a 500 foot climb up the switch backs to the top.  At the top I was a distant 4th with no one too close behind.  The next 1/2 mile was crazy going down the slick muddy trail and passing by the runners coming up with all the rough trail and roots and rocks.  2nd mile was (8:18).  The next mile we were still going by people and switch backs were nuts, I almost went down 10 or more times.  One time I did go down but caught myself luckly.  I coudn't gain anything on the guys in front, who were struggling like me, until .25 to go when we hit some gravel trail before the last small single track before the 50 meters of pavement at the finish.  I started to roll on the other 3, but needed another half a block to catch them.  3rd mile was (6:51) and the last .2 was 1:02.  I just missed the kid and 2nd place guy at the end, and took 4th.  Not too worried about the other races with those 3 though.  To put this in perspective I ran the course on Monday when it was in the high 70s and the two miles before I had climed about 500 feet.  My splits were 8:34, 7:10, and 5:55, so 2.5-3 minutes faster than the race today.  Crazy run and pretty dangerous and scary, but still fun.  Nice to run a race again, even if I didn't run that fast. 

Cooled down a mile and then got a nice pair of compression socks for the divison win.  Everyone was soaked and freezing at the end though.  I had to go home and spray off with the hose (which actually felt warm because I was so cold) before I took my 30 minute shower to warm up.  So much for yard work and BBQs today, eh!

Woke up early and went on a 10 miler.  Went out around the Cove and down 6400 W and back.  Legs were sore from Saturday, but felt decent once I got moving.  7:13 ave.

Easy early morning run.  I went slow because the legs were trashed.  Left Hammy and right knee are tight.  I figure that rolling out will help quite a bit.  Super hot and I had an XC parent meeting after school, so never got back out.  7:42 ave.

Early morning run again.  Rolled out last night and felt better, but still went easy.  It was about 70 degrees at 5:20am today, crazy warm!  7:29 ave

Won't get back out tonight because of our Track banquet.
 

Early morning run this morning.  Knee was tight and partially inflamed last night, but was mostly fine this morning.  Ran the same run as yesterday.  7:17 pace.  Much cooler and knee and hammy were much better.

Well I figured out I have bursitis of the semimembranosis bursa in my knee.  I went to the Chiro yesterday and got adjusted and that helped, not to mention a couple of roll outs on the TP quadball.  I ran 4 miles with my new Garmin 220, awesome watch!  Super hot out, but just glad to run again.  7:20 ave

Super hot again!  The knee was a little tight, but ran again nice and easy.  7:29 ave.

Woke up early and ran out to the Cove and back.  Knee was stiff and tight and took a while to get going.  Never felt great, but finally started moving on the way back.  7:23 ave.

Knee stiffened up pretty bad today after.   This could take a while to get over.

Early morning loop up to Emeline and around Butterfield and down 6400 West and 13400 South, and back on Rosecrest and Mount Ogden.  7:26 ave

Knee still pretty stiff.

Knee still super stiff.  Stayed up too late last night watching a movie, but it didn't effect me this morning.  I ran out around the Cove and down to almost Main Street on 6400 West and back.  I felt awful at first and the knee took a while to loosen up, but I was actually moving good.  Ran out in 37:15 and then ran the last 5k in 19:14 with a 5:48 last mile and finished with a 6:59 ave for the 10 miles.  Not a bad run for feeling bad at first. 

First day of summer today for me.  I slept in until 7:30am, it was great.  Then after I took Jaren to school I went on a run.  Knee was more stiff during the run then it has been yet.  I ended up going on the same run as Saturday, but did it a little quicker.  My last couple of miles weren't as fast, but I ran out about 20-30 seconds faster.  Ended up with a 1:09:31, 6:57 ave for the run.  Weather was nice and didn't get hot until the end. 

Knee stiffened right up after the run again.

Ran out to the Cove pond and back.  7:32 ave.  Knee was tight almost the whole time.  After the run it got prett inflamed.  Not sure if I take some time off or what?  It has been bugging me for 2 weeks now.

Knee is finally going down and not so swollen, but is super stiff.  Lucy and I got into NYC last night too late to run.  We are staying right by Grand Central and the Cryler Builing in the Grand Hyatt with the Dream Milers and the Pros, pretty cool.  I found out that Central Partk was a 25 minute walk and went down today to check it out.  Pretty cool!  So I got Lucy and her mom to come run in the park.  We ran around the pond from the west sid and just messed around in the middle.  It was a really fun run.  I have always wanted to run in Central Park.  We finished our run and headed back to the hotel and about when we got to the Rockafellar Tower in started raining like crazy and flooding the streets, so we ran back the last mile and got drenched, but had a lot of fun.  4.5 miles

Tomorrow is the Adidas Grand Prix and it should be cool.  Conner Mantz and Sarah Feeny are here with us, so 3 Utah kids in the Dream Mile.

First day of Summer XC this morning.  Had about 75 kids show up along with some of my Herriman and Riverton Alumni.  Knee is not swollen, but super tight and I think the trip back from New York was tough on it.  I went slow with Greg and we worked our way up to the faster girls from the back on a 4.5 mile run.  Allison came down after and I ran 4 easy with her.  At times the knee felt ok and other times it was super tight.  My calf and hip were tighening up too.  I think I will go this week and get laser treatment, I really dont want to take several weeks off, so hopefully I can get it better.  I have already taken the better part of 3 weeks off and it is better, but not better.

Ran to practice and then ran the Juniper, Rosecrest, 13400 South loop with the kids. and then hom after.  The knee was better than it has been, but still tight.  My calf on the same side is ore, so I limp at first, which isn't good.  7:26 ave for the 5 miles and then 9:00 for the mile home.

Knee and calf were hammered today, but I ran down to practice and ran with the kids anyway.   Did and 4.5 mile loop with the kids and then ran home with Rory.  7:41 pace for the 6.5 miles

Lifted weights at the HS and then got some laser treatment on the knee after practice.

Ran with Stockton and the kids on the Res trail up and over the summit and down to the other side and back.  Trail was rough, but it was good to get back on a trail.  Once I got going the knee and calf were better then they have been in a month.  The laser must be working on my knee.  8:41 pace for the 5.5 miles, but still a tough run.

Easy run with the kids.  4.5 miles at 7:52 pace

I warmed up for just under a mile with Tim before the race.  I saw Golden Harpe at the start and figured he would win it.  The other two guys that are ahead orf me in the series were there too.  My goal was to just get through the 10k without hurting my knee worse.  I figured if I could stay within 4 minutes of those two guys I should be able to make that up in a half.  Jenkins took off at the first and there were a few runners that went out with him, while Golden stayed just behind.  We started at the horse trail across from Butterfield and went up the new trail over the summit and down to the Reservoir, then turned around and went back up over and back to the start.  Tough course!  The climb was tough for me because of the knee and that is where the other 3 Golden, Jenkins, and Kidd) got the best of me.  I pushed a decent pace for the race regardless and finisjed 4th and not too far back.  I got a rock under my left heel in the last .5 miles and didn't want to stop to take it out, so I ended up with a nice blister on bottom.  48:20 was my time.  Cooled down for a mile after with Rory, who had come to watch and visit. 

Now I just need to get this knee better.

Easy run down to practice, up 13400 South and down Main and 13400 South with the team, and then home.  Knee was super tight today.  7:26 pace

Lifted Upper Body

Yellow Fork this morning with my kids.  This run is alway way tough, but even harder the first time up every season.  We had a good crew going up the Riverton Varsity hill.  Always hard not to walk on that last .6 miles up.  11 orf us including Rory and Syockton headed to the lookout ridge another mile up and then we came down Rose Canyon.  The run was tough going down, so my knee was suer tight and my blister from Saturday needed more padding, but we still got down pretty quick.  Last 1.5 was under 6 minute pace for me, Rory, Jordan, and Isaac.  Good run, but glad to be done with that one.  Now I need to ice and get a nap.  1:21:36 for the 9.3 miles, 8:46 ave.  This was one of the faster times for this run that I have done.

Ran down to practice and then did an easy 4 mile loop with the faster guys up to Leila and down 5600 West and 13400 South.  Ran home after.  7:34 apce.

Lifted upper body

Butterfield Canyon this morning.  I ran with Jordan, Stockton, and the faster boys up the canyon.  We started slow and picked it up as we went.  On the way down Jordan, Stockton, Isaac, and I pulled away from everyone else.  Jordan and I pulled away from the other two with 1.5 miles to go.  Our last 3 miles were at 5:24 pace.  It hurt, but felt good to get the legs going again.  The knee stiffened right up after the run, but was ok for most of the run. I averaged 6:57 for the run.

6 easy miles.  I ran down to Monarch and ran on the trail and out to the private road with Connor Jones and the boys.  Ran home with Connor after.  7:31 pace.  The knee in pretty sore and swollen today.

Easy 5 miles at 7:19 pace.  We are headed to San Diego for the next 8 days and I think I will take it off to see if I can get this knee better, it is super swollen and sore.  I hate to take time off, but I am going backwards I think.  Hopefully a full week will help.

Easy run down to practice and then lopped up 13400 S and Mirabella to Rosecrest and home.  5.5 miles at 7:37 pace.

Ifelt like I hadn't run in a while, probably because I tyook 8 days off and was at sea level.  The knee was better, but not better if you know what I mean.  I was hoping that much time would do the job, I guess I will just have to keep plugging now.

Lifted upper body

Trail run with the team.  We ran from the Reservoir down to the bridge and caught the shoreline trail.  We did the big loop and took the road back to the Res.  It is a tough little run and it was hot outside, so a lot of people struggled. Good run though, except the knee was pretty tight. 8:10 pace for the run.

Ran with Rory, Stockton, Adam, and Spencer today at practice.  We started slow and picked it up as we went.  We went up the trail and private road to 6400 W and then down 13400.  we added .4 at the end to give us 5.5.  39:23 for the run.  At the end of 6400 W a little goat started chasing us, we couldn't ditch him or scare him off.  He ended up chasing us all the way down to Monarch, over 2 miles!  He hung out with the team until some people came and got him.  Not sure if he made it home or not.

Knee was a little better today, but got a little swollen after.

Lifted upper body

Yellow Fork today, some slow, but never easy miles.  We had a good crew today that went up to varsity hill and then 10 kids, mostly new, when to look out.  We came down the snake trail today instead of the Rose Canyon road.  Made it 9 miles.  1:27:10 for the run and the last mile was 6:18.

Rest day because I didn't want a lot of miles this week and the knee is beat up from Yellow Fork

Drove up Butterfield canyon about 4 miles with Tim and ran down to his house via main and 6000 west.  Most of our miles were under 7:00, but the last 2 Tim was struggling.  Still averaged 7:04 for the 9.2. 

AM- Easy run with Allison for 4 miles up on High Country nad that area. 

PM- Ran with the kids on our normal Lava Camp Monday night run.  7:28 pace.  It rained this afternoon and the weather was way cooler than normal which was nice.

Ran down into Lava, the hardest and most hyped up run at camp.  The boys held back too much and I just took off on my own, so I ended up by myself the whole run.  A little head wind on the way down the canyon helped, but then it got way hot!  I finished in 58:01 this year and the boys were 1:01.00.  This was the fastest collectivley that the whole group has ever been.

My kegs and everyone elses are trashed!  My knee is huge today from that run down into Lava.  I probably shouldn't have done the relay with the kids, but I did.  I wasn't much help though, especially the 2nd leg.  9:03 for the first one and 9:12 for the second.  Lucy even got me the 2nd leg.  I felt ok, but the legs were too dead and sore, but the knee was the worst.  NOw I need to try to get as recovered as possible.  I have a feeling that I won't have my legs un sore by saturday.

Sore sore sore today!  My knee is better, but my legs are trashed, especially my right leg with the bad knee!  I had a hard time getting around at all.  Ran 1.5 miles in about 13 minutes at about 10:00pm just to loosen up.  Limped the first .5 until I could run semi normal. 

Very slow and semi painful run.  Left leg is just tight now, but the right is sore to the touch still.  I am afraid that tomorrow will be rough!

I worked on my legs a lot the last couple of days, but they were still sore and tight.  I was able to walk this morning out of bed without a limp though.   Drove to Lone Peak with Tim and caught the bus.  The weather was warm, a bit cool at Tibble Fork.  I jogged a little before the race and I knew that I was in trouble, still way sore and the downhill hurt the worst.  I took off really slow and stayed back for a while.  I was behind a little group with the first two chicks and a couple of guys that I followd down the canyon.  I started mixing it up with them when we hit the trail about 8 miles.  Legs were dead on th trails, but it felt better that pounding down the canyon.  I hung on to the group the last couple miles and caught the last two guys on the track.  Ended up 5th.  Justin Park kicked the crap out of everyone and the other guys weren't that far ahead of me 2-3 minutes.  I think I will come back next year, uninjured and un sore though.  I felt fine, bu could not move the sore old legs any faster today.  By the time I was done I was just super glad to be done!

Timp Half was a good race.  I was impressed with Dave Bell and his crew and how they put it on.  The Meals were super cool too.

Easy run with Allie

6 miles with Connor and the boys.  44:45

Ran with Jordan and the fast guys on a super hot and muggy 7 miler out to North Logan and back.  7:05 ave

6 easy miles at camp

Easy run down to the course and back

Dimple Dell Gully run with Connor and some of the boys.  48:30

Ran out around the Cove and down 6400 west toward Main and back.  First miles was 8:00 which is good for that mile. and 7:22 ave at the turn around.  1:09:49 or 6:59 pace for the total run.  Legs didn't have much, but they rolled along ok.  Good to get a decent run in this morning.

7 easy miles at 7:39 ave

3 easy miles

AM- First workout all summer!  Ran down to practice at Monarch.  I started with Rory and we went easy in back of the kids and worked our way to the front.  We went up the trail to 6400 and then split from the team and went down 13400 South.  I started Tempo at 13400 South and down to Monarch, Rory ran easy behind because he had just come off a workout with BYU.  I went 5:34 and 5:42.  Felt good about that, and only fading a bit, since I haven't done much this summer.  Cooled down to Rory and then ran home after pratctice.  7:19 ave for 8 miles.

PM- Ran the 4 mile Stampede course with the wheel, paint, and Rory nice and easy this afternoon.  Marked the course. 8:12 ave

Drove up Butterfield early before practice with Tim and Blake.  We did a workout that I wanted to do (mile, 2 mile, 3 mile tempo with 1 mile recoveries).  Mile was 5:19, 2 mile was 11:00, and 3 mile was 17:30.  I faded a little on the 3 mile, but it was all fitness.  Felt pretty good and the knee was fine while running.  Mile warm up and cooldown with the workout.  The did the recoveries with the other two, but ran by myself during the tempos.  Good runa dn a nice morning to do it.  I am sure I will be sore!  6:29 ave

6.6 miles easy this morning to stretch the legs out.  Ran with the Coaches

Timp run today.  2nd year in a row to do this, but this time I took my top 5 boys and All-American Lucy Biles with me.  It was a nice day and we enjoyed the run, even though it was super tough.  I think we stopped a few more times than lst yaer because Lucy was struggling toward the top, but still ran 1 minute faster than Greg and I did last year.  1:52:35 to the top.  Wasn't as cold on top this time.  Legs were dead going down though, worse that last year.  We made it down in a total time of 3:22:47, so 3 minutes total slower than last year.  Glad we did it and glad the kids did well.  I hydrated and ate well, but still that run kicks your butt!  Good run though overall and everyone made it down safely.

Easy run with the kids that did Timp with me around Daybreak Lake.  8:34 ave

Ran easy up Butterfield Canyon with Stockton.  We ran down at 5:30 pace for 2.5 mils then I ran the last mile with the faster girls.  7:26 ave

Legs are tight still, especially the quads.  Hopefully I will feel better for Saturday.

Easy 3 miles at practice with Haag.  Ran with the girls the second half.  8:01 ave.  Legs still tight, but better.

The legs were super tight and sore still, not sure why I am doing this to myself again, but hopefully it will help me for the future.  I stayed at my sisters in Spanish and got up eary to get to the buses, turns out I could have slept a while loger because I stood around at the aprk for 45 minutes.  I bussed up with Tim and when we got to the top we went up the trail to the bathrooms that no one uses and hung out until almost race time.  I warmed up for a mile before and I could tell it was going to be rough with sore legs.

Not much to say about the race, I just tried to hang on the best I could like I did at Timp.  I sure it was a good training run, but not good for a race. Glad I did it though even though it hurt and I got whupped by all kinds of people.  It was good to see people that I haven't seen in a long time.  Cooled down 2 miles with Rory and Devra after.  Still placed 3rd in the age for not racing it.

Ran up to Emeline, if that is what you call it, legs are trashed!  Allison met me there and I ran with her to the end of Butterfield Park.  I stopped to go potty and she kept going.  I ran home via Rosecrest and Mount Ogden and then ran extra on Leila.  It was a nice recovery pace to get the legs going again. 

4 miles on the grass.  Hammy is sore!

Early morning run.  Hammy still way thigh and sore.

Easy 2 in the rain, Hammy still sore after the day off.

Supposed to run the Heriman Trail Half, but it was canceled because of rain.  I ended up oing to practice and running a 10.5 mile run with the kids.  Big Herriman Loop.

AM- 5 miles easy, hammy was hurting bad. 7:45ave

PM- easy 3 miles, hammy worse! 8:39 ave

Easy run at Butterfield Park, hammy better, but still beat up.

Esy run with Stockton on a loop.  7:42 ave for 6 miles.

I started to feel sick today and had a sore throat and was feeling crappy all day.  I figured I could still run with the guys that are slower though and I really wanted a long run.

Ran down Big Cottonwood with Mike Bradshaw and Dave Roth.  We got a late start and were lucky to get out of the canyon as it was getting dark.  Mike was having stomach issues, but Dave and I kept going out on Wasatch Bvld.  It was pitch dark and everyone was brighting us.  At about 18.5 I was running by myself and was getting brightet and hit a sign hard.  My hand, head and left knee all got hurt, but my knee hit way hard!  I couldn't walk for a few minutes!  The sign had no reflection on it and was in middle of the shoulder and turn lane, usually sings are off the road.  I though I might of smashed my knee cap or cut it deep, but neither happened.  I finished the run, but the knee swelled up bad and I can't walk now.  I should have skipped this one, we all had issues and everyone had a bad experience.  8:10 ave

AM- easy two miles.  This has been an aweful week!  My knee was hurt pretty bad and I have had a hard time walking and haven't been able to run.  I have also been sick all week and have been miserable.  I ahve had a ice machine on my knee several times, but it is still swollen.  It was a bout 1.5 inches of swelling on my patella.  Knee is still still and swollen, and I coughed for 15 minutes after the run, but was glad to run.

Was at USU last night for a meet and got home at 11:00pm.  Ate dinner, went to bed and woke up at 3:45am.  Still a little sick and the knee is still big and stiff.  Tim drove us down and we jumped on the bus and got there with over an hour spare.  I was pretty nervous about the knee and just wanted to stay with Tim. 

The race started out and the knee was stiff, but after about 2 miles it didn't matter.  I caught up to Tim and ran with him unti 10 miles where we caught Ronnie Anderson.  Tim was running awesome!  His PR was 1:29 and I figured even if he died he could run 4 minutes faster.  At about 11 I left Tim and Rionnie and went and caught another guys before the finish.  Legs were toast, but I felt good.  I will be sore because of the lack of running this week and the steep course.  I am just happy to be able to run again.  Cooled down 1 mile with Tim and Michael Powell.  Nice day and I liked the race.  I will have to come back next year, because a healthy me could have run way faster! 

Legs still shot and knee is stiff.  We ran from the Res on a loop down to Butterfield and over on Rosecrest to Murdoch and up through JUniper Point and back.  Got rain on hard the whole run.

AM- 6 Miles with the kids in the morning. 

PM- Ran at practice about 2 miles and went around with Mike Bradshaw and graded the course.  Ran the course with Stockton later tonight after the parent meeting.

AM- 4 easy miles out to Fort Herriman and back before school. 

Our Invite is today and we have 20 teams coming.  Was super busy yesterday and din't get a run in.

Drove my wife and David Roth to the Big Cottonwood Marathon and Half.  After they got on the bus I took a short nap in the car and then started to run up the course.  It was a tough run up that canyon, especially with the headwind.  I made it up to 9.5 before I found my wife.  I ran down to the finish with her and then ran an extra mile to hit 20 in 8:44 pace.  My wife did great for her first real half, 1:51:31.  Proud of her! 

AM- 6.5 miles this morning.  Ran over to practice and then a loop around 13400 S, 6400 W, and Butterfield Park, then home on Rosecrest.

7 miles this afternoon.  90 degrees out.  Last mile in 5:45.

Ran from the Res up over the top of the ridge and down to the fork on the other side, then back.  Tough and good run, but almost 90 degrees again, so very hot!  8:40 pace

Easy run at 5:30am with the kids.  6 miles at 7:51 ave

Didn't get a PM run in because of spirit packs.

Ran the first part of our course with the shoreline loop.  90 degrees again and hot, but still a good run.  7:56 ave

4 miles with Tim and the kids in 7:34 ave.  Did a couple of barefoot striders at the end.

Woke up early and headedout on a 20 miler this morning before the XC meet in PG.  It was dark for the first 7-8 miles, but great temps.  I ran my standard 20 miler since moving here 6 years ago, up around the Cove where I have a drink planted, down to Main and then up to Butterfield Canyon where drik #2 is, then up the canyon 2 miles, then turn around and run home the same way and hit the driks a second time.  Never felt great, I am just not 100% yet from injuries or sickness and my training has been super weak, but I still finished strong and ran the last 10 in 1:06:35 with the last mile in 6:06.  Total time was 2:27:36, 7:22 ave.  Last 20 before St. George.  Usually I am relieved, this time I wish I had 3-4 more!  I am definitley not ready for this marathon.

Kids ran well today.  My girls won the meet without myAll-American, and the JV kids kicked butt too.

AM- Ran to practice and then 4 with the kids and home.  6.5 miles at 7:42 pace.

PM- 7.5 Miles with the kids.   7:24 pace

Easy Run around Herriman at 8:00 ave

AM- 6.5 miles, 4 with the kids.  7:37 pace

PM- 4.5 Miles around Butterfield Park while the kids were doing mile repeats.  7:48 pace

Met at Butterfield Canyon for practice.  Haag took me up the canyon a few miles and I ran home.  The goal was to hit as many miles under 6:00 pace that I could, the goal being 9.  The problem was it was 91 degrees!  I planted two drinks at 4 and 7 miles and it was good I did, it was hot!  I headed down the canyon which wasn't aweful because of some shade, and then on to Herriman Main which was all sun.  The other problem was the SW wind, which could have cooled me off, but was too warm so it just added difficulty instead.  At about 6 miles I didn't think I could stay under 6:00 pace.  I figured I would go as far as I could at that point until my watch said 6:01ave and then cool down.  When I hit 8 miles I was dying and my time was 48:00, I thought about being done, but I had a mile of nice downhill down 13400 South, so I figured I would finish it out.  Last mile was 5:45, so I hit the 9 miles in 53:45.  Cooled down at 7:40 pace the last mile.  10 mile ave was 6:09 and 1:01:26 for the run.  I just need about another month of this instead of one week.

Planned Day Off.  Headed to Boise for Bob Firman

A little sore still form Thursdy afternoon's run.

Drove from the hotel to downtown Boise with Diana Biles and David Roth and did a loop on a trail that was called the Greenbelt.  Nice trail.  It had rained all night, but we just got sprinkled on.  Nice easy run and nice conversation.  8:17 ave

Headed to Bob Firman for the meet.  Glad the rain isn't bad here, because it is nasty at home.

Easy 5.5 this morning at 7:47 pace

Ran with the kids on a loop.  I separated for a bit and ran a tempo mile on Emeline and Mirabella and then recovered for a mile and did another mile from Smiths to Monarch then cooled down a mile.  First mile was 5:40 and the second was 5:31.  7:11 ave.

Easy run with the kids form Rosecrest out to the Cove and back.  7:28 ave

Easy 3 miles this afternoon before practice.  7:40 ave.  Leaving for St. George tonight.

Well, this was one I just wanted to finish.  I have had such a rough year with bursitis in my knee and then running into the pole with the other knee on Labor Day weekend that my training has been minimal.  I was happy to get done in a semi respectable time, although it was the first time I have't placed in my age with was a bummer!  Fitness was a key part to this run.  I noticed that the harder miles were where I slowed down a lot.  I ran with a couple of guys including Chad Robinson for a while at the first, but was mostly on my own.  Never felt bad, just didn't have speed or strength, and basically felt out of shape.  But this was #18 for me, so again, it was good to just finish.  Next year I hope to have a good race.  I just need to get healed and get some miles in.

Felt good the last couple of days, so I decided to run today.  Ran with the kids for a couple miles and then with Rory, who is visiting from BYU, for a mile on the grass.  7:46 pace.

Met the kids for a run on the Jordan River Parkway.  There were quite a few kids for being the day after Region.  We ran out to 14600 South on the trail and then got on the dirt lane going south.  We ran into the trail again and took it until we hit 5 nad then can back the same way.  Picked up the last mile a bit and ran 6:22.  7:19 pace for the run, felt pretty good.

3 easy miles with Lucy after her workout.

Easy run with my wife up on High Coutry and High Pine ridge from the cabin and back.  We are up at our cabin in Lava for fall break.

Tim came over and we ran out around the Cove and down to Main and back from my place.  Nice easy conversational pace for me.  1:19:41 for the 10 miles.

4 Easy miles with the kids.  7:35 pace.

5 miles easy, pick it up at the end with the boys.  Did 5 stiders barefoot on the grass at Monarch when we got back.  7:12 pace.

Easy run in some new Hokas.  Needed to take care of a little stress after my Grandma passed away.  4 miles at 7:22 ave.

Ran up Butterfield Canyon this morning with some of my kids.  We had a small group today.  Beautiful morning!  Ran up ata decent pace, just under 8:30 pace.  Then Tanner, Adam, and I had a good run down.  5:33, 5:33, 5:20 on the last 3 miles.  7:02 pace for the run.

Ran from the Res over the ridge and down to the horse trail and back.  8:26 pace

Butterfield Canyon again today.  I was sore from Saturday's run, so I figured this one would be better.  The kids ran up strong today, maybe too strong.  Most of them beat me up and I was about 8:00 pace going up.  On the way down the group was big for the first couple miles and then they started to peter off, other than my varsity boys.  Went 5:37, 5:34, and 5:17 down today.  The way up was faster though, so my was 47:44 total today compared to 49:10 on Saturday.

Halloween Run with the kids.  4 miles easy.  7:25 pace

Easy run with Allison.  4 miles at 9:40 pace