Speed only kills if you don't have it!

Easy run down to Monarch, met the kids and ran out to Butterfield Park with them, then turned around and ran home.  Felt ok for not running all week and being sick, but my breathing was rough.  7:41 pace.  First run of the year.

50 minutes of Plyometrics, and I am going to be sore!

Trail run on the shoreline trail with the kids.  Warm today, so it was way sloppy, snow, ice, mud, etc.  Fun run, but slow and messy.  9:20 ave for the 5 miles.

Ran down to Monarch and ran with the kids up to the Res on the trail.  Holy Crap I was not ready for that!  Legs are still sore too.  We took Emeline to Mirabella, and down Shaggy on the way back.  I turned home early, but had to run the last 400 up the hill home.   Last mile was still 6:18 and the last 3 were 6:40, 6:23, 6:18.  7:22 ave

Ran down to Monarch and hooked up with Lucy, Joe, Adam, and Tanner.  Ran 2 miles with them to Fort Herriman and then ran home on my own.  I was hurting more today.  7:31 ave for the 5 miles.  Air was really nasty!

Met the kids at Monarch and then went out with them for a couple miles up the trail and private road.  Some went 7 and the rest of us went down 6400 W and 13400 S.  Peter took off at one point and I ttried to catch him, but never could.  Last mile was 5:58. 5 miles at 7:04 ave.  First time the legs weren't sore this week.

Trail run Tuesday on the shoreline trail.  Not as muddy as last week, probably because it was so cold.  A lot of snow too.  Ran opposite way than last week and with less slop we ran faster.  8:33 pace.

Ran down to Monarch and then ran with, mostly behind Lucy and my boys over through the neighorhoods to Mirabella and then over to Main and down 13400 S.  The kids took off at Mirabella and I chased.  They stopped at Artic Circle and I went to Monarch and then home.  Mile 4-7 were 6:28, 6:07, 6:31, 6:39.  52:30 for the whole run, 7:00 ave.  Kicked my butt!

Ran around Daybreak with the kids.  29:35 fo the 4 miles.  Air was bad and it was kind of chilly.  Legs a little tight from yesterday.

Met the kids and ran up Butterfield. The boys and Lucy took off and I had no desire to chase. The roads were deep snow packed, all but a few spots at the bottom of the canyon. Wish I would have had trail shoes. The air was clean though. The 3rd mile got rough, so we turned around and everyone added at the bottom. 6.5 miles in 54:39, 8:24 ave.

Ran up Butterfield again.  The melt from the weekend left a lot of ice and most bare road that apeared had black ice.  From 2 miles up it was deep snow, and a real calf burner the last mile.  1:00:10 for the 7 miles.

Plyos 50 minutes

Met the kids half way between home and Monarch.  Then ran up to the Cove Ppnd and back.  We did a half mile of tempo on the way back, a half mile of recover, and a mile of tempo.  The last 1.5 was normal pace.  It felt good and weird, and hurt to run fast.  Been a while.  7:08 ave for the run.  Last 4 miles were under 6:40.

Easy run down to Monarch.  Up Juniper and Rosecrest with the kids, and then turned around at the church and headed home.  8:01 pace for the run.  

Shoulder, Biceps, and Triceps after with Ab Ripper.

Austyn was the only one that showed up this morning so I had a good run with him.  We went up the ttrail and private road and down 6400 W and 13400 South.  We did 1.5 miles of tempo on 13400 S and went easy the last half mile.  5:49 and then a 2:52.  36:05 for the run.

45 min Plyometrics

Ran down to Monarch and then ran a loop with the kids up to Emeline, passed Butterfield, down 6400 W to Main, to 5600 W, and back on 13400 S.   Ran home at the end.  6 miles were under 7:00 pace.  Kind of a progressive run.  Ran the fast part with Tanner.  7:02 ave for the run.

Easy 6 miles at 5:30 am.  Ran over to Rosecrest and met Dallin, Adam, Tanner, and Caleb.  Nice easy run up Emeline and back, then back home.  7:50 pace

Esy run with the kids and Greg.  We went from Monarch up the trail and privavte road, then back on Mirabella, Rosecrest and Mount Ogden.  7:31 pace

Easy morning run by myself.  Pushed the last mile a little, 6:07.  29:10 for the run.

Ran over and met the kids at 5:30am at Rosecrest, then ran out to the Cove and back home.  Ran into Steve King and he ran out to the Cove with us.  7:27 pace. 

My back and SI joint have been pretty bad the last 3 days, so I was glad to run again.

Easy run with the kids around by the Temple and then Daybreak Lake.  It was 60 degrees today!  Crazy!  I am nervous for March, April, and May with warm weather now.  7:23 pace for the run.  Brian Summers ran with us the last mile and I visited with him afterward.

Easy 6 miles with Greg and the boys. We ran up the trail and private road around Butterfield and down Rosecrest and Juniper. 60 degrees again and very windy. 7:20 pace

Easy run down to Monarch and then with the kids around up to Butterfield Park.  Turned around at 6400 West and came home.  Super windy this morning and it was tough running!  Plus my back and SI joint are tight still.  7:39 pace.  Didn't get the miles I wanted, but I still still managed 25 for the week with a busy week and a sore back.

Ran easy with my boys up the trail to the Cove and back.  7:45 pace. This was my first run of the week and the boys all raced yesterday so we went slow.  My back seemed fine, it is only about 5% even after going to th Chiropractor.  Hopefully it will get better and I can get back to what I was doing doing before.

President's Day run up Yellow Fork.  We actually ran up Rose Canyon on the road and went the back way up to Varsity Hill.  Then we went down the snake trail, which was a joke, because it was like an ice ditch all the way down.   We just tried not to kill ourselves going down.  Pace was slow the whole run.  10:05 ave for the run.

Ran down to Monarch and met the kids.  There were about 30 kids today.  We ran up Mount Ogden and Sun Blossom to Emeline, took that back to Rosecrest and down Juniper to Leila.  From there I turned around at the trail and headed home via Juniper.  7:16 ave for the run.  Last mile 6:21 and last 3 under 7:00 pace.

Easy run to Monarch, then ran with my boys up to Fort Herriman.  Casey and I turned around there and ran back to his house.  6 miles at 7:35 pace.

Ran down to Monarch and then ran with the boys on Cedar, Shaggy, over to Mirabella, up to 6400 W., over to Main, up Main to to first turn, and back on Main and 13400 South, then home.  I wasn't panning on running 9 miles, only about 6, but I felt fine, the back feels good now and I though why not.  Last 4 miles were in the 6:00s with the fastest mile at 6:09.  1:03:50, 7:05 ave.

6 miles at 7:06 pace.  I had about 65 kids out today to practice.  I ran with my faster boys and Lucy.  We ran around the block and down 5600 west to 13400 south and over to Main, then back to the HS via 6000 west.  Ran mostly with Tanner.  Cold outside today, 34 degrees!

Easy run with my boy on the Jordan River Parkway.  I was stuffy, but felt fine.  We ended up running to 14600 South and then going on a loop on 1300 West and back via the golf course.  Good run.

Ran from Monarch with the kids up to Emeline and to Butterfield Parkway and back.  It was rainy and freezing cold!  43:41, 7:17 ave.

Ran a trail run in a blizzard with my distance kids on the shoreline trail.  Crazy snow for the first 5 miles and then it all of the sudden cleared up.  We got soaked, but it was a fun run.  8:50 ave
 

Easy recover run today while the kids were doing hills.  I ran before, during, and after.  Ran with the kids during some of their repeats.  8:37 pace

Easy Birthday run today.  I felt tired, so I just went nice and slow.  Trying to ease back after being sick last week.  31:02 for the run.

Easy run with Greg and the kids.  We went up Shaggy and Mirabella, through and around Butterfield Park, and down private road and the trail.  added on a bit at the end down to 13400 S and back.  10k and and easy.  Good to visit with Greg!  7:48 pace.

Trail run in the playground today.  I took yesterday off because of SI issues.  Sunday I could hardly walk or sit, today I am a lot better, but still sore.  I have been doing some exercises to release the SI and it has seemed to help.  I think some of it is coming from how I sleep and the rest from tight hamstrings.  I have never had issues like this before, so it has to be something newer.

Anyway, instead of a blizzard it was 61 degrees this week!  I ran out with my boys  and did an out and back, while they did a loop.  6 miles on the shoreline trail in 7:53 pace, not bad.  Felt pretty decent today.

7 easy miles with the boys and Lucy from the HS out to the Corridor and up the trail North.  We went out 3.5 and then came back.  Pretty windy heading North and got a little hot heading back.  7:34 ave.

Met the kids on the Parkway in Riverton.  We went North clear out to 9400 S ish and back.  9 mile run.  Nicer weather, but the wind was chilly.  I had never been on that trail that far before.  Adam, Tanner, Caleb, Casey, Jackson, Jackson, Grayson, and Austin went with me the whole way.  7:22 ave.

4 Miles with Greg from the HS.  Easy pace.

Woke up ealy and did a morning run in the dark by myself.  5 easy miles out to Butterfield Park and 6400 W and back.  39:41 for the run.

Ran the Blackridge Trail up and over the mountain from Butterfield Park from the Res. Greg came today.  Ran with the boys up and over and then with Greg on the way back.

8:15 ave for 6.5 miles

AM- Easy morning run by myself out to Butterfield Park and back.  Legs a bit tight from the trail run yesterday.  Went this morning because I took the day off.  Going to Chandler with Lucy and her mom for a meet tomorrow, should be fun.  7:21 pace for the 5 mile run.

PM- Ran a loop from Chandler High with Lucy and her mom.  Got dark, but still pretty warm out.  4.5 miles at 8:05 pace.

Ran from the hotel and headed East down Willis into a residential neighbood built around small lakes.  and back.  The whole run was rpogessive, but the 5th mile I hit 5:55.  6:58 pace for the run.  It was pretty warm out and then the water was off at the hotel for a while so I couldn't shower.  Good run though.  Lucy races tonight at 6:30pm

Ran a long way down to Monarch on Leila and Shaggy and got 2 miles.  Ran with the kids up to Littel Grinder and did some hill with them.  I did about half the workout because I was coaching and helping kids.  6 miles in 7:39 pace.  Cooler today, even got hailed on a bit.

AM-  Ran over to Rosecrest Park and met the boys.  Went up Emeline and back with them, and then home.  6 miles at 7:40 ave.

PM-  Ran around Daybreak and the lake with the kiddos. 5 miles at 7:22 ave.

Easy 5 miles around downtown St. George with the kids.  7:50 pace.

Had Freeland drop me off by Snow Canyon and I ran the marathon course down to the finish and then back to the hotel.  Beautiful morning!  Felt good and enjoyed the run.  6:28 ave and longest run of the year.

AM-  Ran to Rosecrest and then out to the Cove with the boys and back home.  Legs were tired still from the 14 miler on Friday.  7:47 ave

Ran 2 miles before meeting the kids at Monarch.  Ran up to Little Grinder with the kids and did a few hills until I hit 4.5 miles.  Hot this afternoon.  7:34 ave.

Easy hot run with the boys on a loop from the HS.  7:34 pace

AM-  Easy run to Rosecrest and then the Rosecrest Emeline loop with the boys, then home.  7:47 ave

Ran from the campground in Goblin Valley with Dallin, Megan, and Ryan over to the parking lot at the Valley.  We took the Carmel Canyon trail down and then went right and around to the Goblin's Lair.  My friends and I found the Lair about 22 years ago.  We went down in the Lair for a bit and Ryan turned back, Megan came with us.  We went clear around the back until we could find a place to go up and over. After we came up and over the ridge we ran North until we dropped into Goblin Valley.  The problem was it was the 3rd section, and I didn't know there was a 3rd section.  We went up and over into the 2nd section, which I didn't know was there either.  Finally we were tired, thirsty, and the wind was blowing like crazy, so we dropped into the river bed and folled it for a while.  When we popped out we weren't far from the parking lot.  We finised the run back to camp, Megan made it 10 miles and Dallin and I finished it out for 10.5.  It took us a long time to do the run.  It would have been more fun at the end if we weren't so beat.  10:53 ave for the run around the entire Goblin Valley.  

Hiked the entire Little Wild Horse and Bell Canyon loop after, which was another 9 mile hike.

Ran in the morning with Dallin.  We went out North of the campground on a dirt road and headed out toward Litte Wild Horse on the road 1.5 miles, then went on a dirt road toward the cliffs.  turned around at 3 miles and came back the same way.  Cold this morning, but not windy.  The wind broke most of the tents in the campground yesterday and mine had some damage too.  The dust was so bad with the wind that is covered everything inside tents and trailo`rs with a layer of red dirt, which took a while to clean up.  8:05 ave

LA Freeway with the boys ( Adam, Isaac, Caleb, Tanner, Dallin, Joe, Jackson, Grayson, Levi, Peter, Corbin).  The girls (Michelle, Caitlin, Mica, Mikaela, and Elena)  kept getting lost and we waited for them a couple of times.  They took so long getting done that we missed breakfast at Magelby's, which is part of the fun of it.  We have never missed breakfast before, annoying!   My legs are still tired from all of the runnin, hiking, climbing, and games at Goblin Valley this weekend.  I did manage to run ok still.  1:17.20 for the run.  Last 3 miles were 6:14, 6:22, and 6:14.   7:44 ave

Easy run from the HS with the Lucy and the boys.  Same run as last Tuesday.  7:29 ave.  Legs were tired for LA Freeway and Goblin Valley.

AM run over to Rosecrest and then up to the church on Juniper and back with the boys.  Nice and slow.  6.5 miles at 7:48 pace

Ran to Monarch and then up to the Cove Pond with the boys.  We did a tempo mile from 6400W to 5600 W and back to Monarch.  Ran home afterward.  Tempo mile was 5:31, 7:17 ave for the run.  Nice day today after we froze at the meet yesterday.

Easy run on a beautiful day with the kids.  7:38 ave

Stayed in Willard last night and got up and ran in Brigham.  Went a way I used to go 8-9 years ago.  Up around and through the golf course. Over passed the Cemetary and around North East Brigham.   6th mile I went 5:53 after progressing through the run.  7:07 for the run

AM- Ran over to Rosecrest and then around with the boys.  I had to meet them at Butterfield Park after a potty break.  Finished with them and ran home.  6.5 miles at 7:35 pace

PM-  Ran out to 13400 South by myself and did two laps of striders on the track.  4.5 miles at 7:15 pace.  Beautiful day today, 70 degrees

AM- Snowing outside and in the 20s after it was 73 degrees yesterday.  The wind and mud rain yesterday made it so we couldn't run, now it is snowing, crazy!  Ran to Rosecrest and then with the kiddos on a loop around Butterfiled Park, 6400 W, 13400 S and Rosecrest.  Then ran home.  Last mile was in 5:51.  Felt bettertoday, probably because of the day off.  7:09 ave

PM- Ran to Monarch in a blizzard!  Did 5 with the kiddos and got snowed on the whole way.  Not too bad though.  Got some sweet pics after.  7:18 ave for 6 miles

Ran from the HS with the boys out to the trail on Mirabella and back, then did 2 laps of striding the straights.  6 miles at 7:29 pace.  Jordan came and ran with us today.

Decided to run my first 20 miler of the year, not sure why?  I guess I just wanted see how tough I was and since I was only at 30 miles because of  Tuesday and yesterday off, I figured I could still hit my goal of 50 miles.  I ran out around the Cove and then on 6400 W and up Main to Butterfield Canyon.  Ran a mile up the canyon and down and met my boys at the mouth.  They came with me back the same way, then we ran down to Monarch and 13400 S and I turned around and ran home.  That last .5 miles killed me!  So 9.5 with my boys and 20 for me.  7:29 ave and 2:29:57 for the run

AM- Ran to Rosecrest and then out to the Cove and back with the boys, then home.  Legs are tired and beat up from Saturday.  Nice and slow.  7:55 ave

PM-  Ran from the HS to 13400 S, up to 6400 W, down Main, and back to the school by myself.  Nice warm day, 72 degrees.  Legs still shot!  7:44 ave

AM-  Easy run to Rosecrest then up Emeline and back with the boys.  Only Tanner, Corbin, and Isaac this morning.  Ran home.  Legs super tired!  7:44 ave for the 6.5 miles

PM-  Ran down to Monarch and then up the trail to Private Road and back.  Ran home after.  Hot outside, 73 degrees.  Legs even more dead this afternoon.  7:44 ave again for this run.  6 miles

AM- 5th run in 2.5 days.  Legs are tired, but they are better than yesterday.  Ran to Rosecrest and then with my boys on a loop up the trail and Rose Canyon Road and around the Cove Pond and back.  I ran home of course.  Hard to get up, especially after going to the State of Sport Award Dinner last night with Lucy.  7:55 pace.  Looking forward to some rest for the body and legs here in the next couple of days.

Ran with Buddy, Casey, Peter, and Levi from the Res to Butterfield Park and then up and over the mountain and back to the Res.  Fun run, but a beast going up and over.  8:23 ave.

Had the day off for my sister's wedding.  I got up and ran the same way up to Butterfield Canyon that I do for my 20 milers, but turned around at the mouth and didn't run around the Cove on the way back, just straight up 6400 W and then home.  Hit the last mile in 6:00.  The run was alright, but the wind was pretty tough, and of course it switched on my way back, so a big chunk of the run was into the wind.  7:21 ave.  Got my mileage and cn have tomorrow off as well as Sunday, that will be nice, my legs have been tired.

AM- Ran to Rosecrest and then a loop around Rosecrest and Emeline with Lucy and the boys.  7:36 ave.  Ran mile 6 in 5:34 as a tempo.  Nice morning.

PM- Easy short run with the faster JV boys.  Out to Main and back from the school.  7:30 ave.

Ran from the Track meet at Lehi High acorss the freeway and up toward Micron and Highland.  Went out 3 and back.  6 miles at 7:29 ave.  Beautiful day out, probably 70 degrees.

AM- Ran to Rosecrest and then with the boys out to the Cove and back, then home.  Mile 5.5-6.5 was 5:38, and the run was 7:36 ave.

PM- 80 degrees outside.  Ran to practice then a loop with my boys that came to morning practice, and then home.  We did 5x100 pickups in the run.  It was bloody hot out today! 7:35 ave.

Easy run with the freshmen boys.  From the HS out to 13400 S and back.  7:20 ave

Stayed at the Anniversary Inn on 500 South in SLC.  Ran up around East High and the Cemetary on a loop.  Nice morning, felt like crap though, eventhough I got more sleep than usual.

Got to bed after Midnight because of the Twilight meet.   I was on my feet for 7 hours at the meet too, so legs were tired.  I had no real goals other than to run around 1:20:00 and get my first race under belt since St. George.  I went on the bus with Greg.  We warmed up about 1.3 miles.  Nice morning!  I started off with Greg, but he dropped back after a mile.  I lost the people in front of me and was spaced out from the people behind me pretty good.  Ran a tempo run basically the whole race.  At the end I finally came up on two guys that started to race me and I got competitive and beat them in the last .5 miles, so my last mile was actually my fastest at 5:54.  Finishedin 1:20:23 and was the 10th male and first in my age.  Felt good to run, even though I have no speed right now.  Glad to do decent.

Easy run at school.  Legs are tired.

Ran up around Butterfield Park on a loop with the boys from the HS.  Legs felt much better today.  7:22 ave

Morning run.  Met Jackson Webber and Corbin for 4 of it out to the Cove and back.  7:47 on tired legs.  Basketball last night wore me out.

Ran down to Monarch and themn on a loop on the trail over to Mirabella and back on Rosecrest and the trail by Thomsons.   It was a nice day to run, cool and cloudy.  The clouds were huge thunder clouds and looked pretty cool.  We got rained on and there was lightning right at the end.  6 miles in 7:40 pace

Rained the whole run!  Ran to Monarch and then back up the hill to the Res with my boys.  We went from thereover to Butter filed and out to the Cove.  It rained hard on us and by the time we hit Butterfield Park we were drenched!  We finished down Private Road and the trail, and then I ran most of the way home.  SOAKED!  10.5 miles 7:28 ave.

Easy 5 miles down to Monarch and then same loop as Friday with Tanner and Adam.  7:44 pace

Ran bymyself today.  It was hot and windy and at first I had no desire to run, but it wasn't so bad once I got going.  I ran out to the Cove and back and hit my last mile in 5:35.  Kind of a progression run the whole I guess.  7:10 ave.  Ran an extra cool down mile at the end.  

Ran the 2 mile way down to Monarch and then did a loop with Greg and the kids up Shaggy and Prospero to Mirabella and down the trail.  Ran home after.  7:29 ave

Ran with the kids out to Main from the School and they turned around.  Went up Main and over the 13400 S on 6400 W and back.  Boring windy run.  7:45 pace

Ran from the BYU track with Greg out on Canyon Road to the end and then on the trail up about a mile or so and back.  Rained pretty hard the whole way.  Good fun run though and good conversation with Greg.  7:16 ave.

Early easy morning run before State.  Tired and slow and we have a long day ahead.  State title on the line.  7:47 ave.

6 miles up around the Res and down Emeline to Butterfield Park and back.  7:18 pace

Greg came to my house and we ran up to the Res and up the ridge to the top, over the other side and back on Rosecrest.  It was a bit muddy on the trail and that slowed us down, but still a touch run up and over the mountain.  8:19 ave

AM- Ran out to the Cove pond and back.   Saw a lot of people out this morning.  7:21 ave

PM- 4 miles Crappy 4 mile out to Butterfield Park and back.  7:29 ave

AM- Ran this morning because we are going to the Payson Temple this evening.  Tired and beat up from 4 runs in a daya and a half.  Same run as yesterday.  7:35 ave.

Easy run ou to Butterfiled Park and back.  Did 4 pick ups for 20 seconds in the last mile.  Went super easy.  

7:45 ave

Blackridge Trail 5k this morning.  This is where I jacked my knee up last year, which bytheway is not a 100% still.  I said if it wa raining I wouldn't run, it rained all night instead.  I wanted to be very careful and didn't really even care what pace I came in.  I warmed up a mile before the race.

The race had a few more fast people this year.  It was a muddy mess, not sure how long it will take that trail to recover.  I stayed back and just ran, I wanted to be safe.  Even at that I had some close calls.  I ended up 8th overall and 3rd in the age and I didn't even care.  I should be able to make up time in the 10k and especially the Half Marathon if I am healthy.  Staying healthy was the goal!  25:28 for the 5k.

Cooled down with Stockton afterwards.

Ran this morning around the Cove Pond and out to Main and back.  Last mile was 5:51, sub 6:30s for mile 8 and 9.  Hammy was sore, sore I was careful.  Beautiful morning! 7:11 ave.

Ran out the Butterfield Park and back on my #2 route.  It rained hard on me the whole way.  SOAKED!  7:27 pace.

Early morning run out to the Cove Pond and back.  7:27 ave.

Ran to The trailhead by Buuterfield Park and did 4 repeats up Little Bradshaw.  It was hot today and I am a lot weaker than I thought.  I could barely do 4 times and then my legs were 40 lbs aeach running home.  Killed me, but glad I did it.  8:23 ave for the 8 miles.

Those hills yesterday kicked my butt!  I got up early and ran before school.  Nice and slow out to the courts on Mirabella and back.  7:52 ave.  Nice morning!

Ran the same run as Monday, and ran it very similar, but a couple seconds quicker today.  Legs were beat and sore from Thursday's hills.  7:10 ave for the run and the last mile in 5:51.

AM- Warmed up almost 2 miles and then did 8 x 400 Little Grnder repeats.  Kicked my butt!  1:40 was my best and ave was 1:46.  Slow!  It was hot too, 70 degrees at 6:00am.

PM- 90 degrees.   It was hot and legs were tired,  but I cruised another 4 miles.  7:28 ave.

Hot afternoon run on Leila out to Mirabella and down 13400 S, up Rosecrest and back on Leila.  5  mile loop in 37:35 ave.

Got up early and ran out to the Cove Pond and back.  Did 2 X 1 mile repeats.  Mile 5 was 5:32, recovered for 6 and ran mile 7 in 5:26.  Cooled down a mile on Leila.  7:14 ave for the 8 miles.

PM- Ran out on Leila and Mirabella and back.  Cooler with some cloud cover this afternoon, but still warm.  7:24 pace.

Ran up sun bloom and out around the Cove, down 6400 W and 13400 S, back on Mirabella and Prospero/ Leila.  Did my run before I went to Graduation. 7:26 ave.  Cooler then it has been which I appreciated.

Ran out to Butterfield Park and back after work.  Finally, I am out for summer!  The run was bla today, but I got it done.  7:25 ave.

Ran up to Butterfield and then ran the Butterfield Brawl course.  It was tough and the trail was very rough and I almost twisted the ankles several times.  Hopefully the rain will help it out and it will be better in the next 2 weeks, because it is very rough in some places.  Saw Steve King on my way back up the Res side.  50:48 for the part.  1:19:38 for the run, 7:57 ave.  Ran in my new Pure Grits today, I liked them!

Same run as Saturday but 1 minute faster on the course and 18 seconds faster overall.  I was tired and didn't feel great, so I was surprised that I ran faster.  The trail was a bit better in places than Saturday because of the rain, but it was still really rough in some spots.  1:19:18 fro the run

Morning run out to the Cove and Rose Canyon Road and back.  Went out on Leila and Crown Rose.  7 miles at 7:19 ave.  Legs were tired from yesterday, but not too bad by the end.

Ran out to the Coave and back and did the same workout as last Wednesday.  Mile 5 and 7 were speed.  I did both 2 seconds slower than last week ( 5:34, 5:28).  Cooled down a mile on Leila.  7:08 ave for the run.  Tired after this one!

Ran down 5th Ave in New York and into Central Park with Diana.  She didn't go far, just the the lake and then I ended up going the rest of the way myself.  Did a loop and took a few pics and headed back on 5th Ave.  7:35 ave

Ran down to Central Park again this morning and decided to do the road loop.  They were having a Oakley Mini 10k there.  The winner was the chica who won Boston.  I did the loop weaving though all the super slow people and then added on.  I also shot over to get some pics of the Temple while I was on that side.  Very humid and warm this morning, about 80 degrees, so I was sweaty.  Fun run though.  5th ave wasn't bad today because it was earlier Saturday morning and stores were probably just opening.  7:14 ave

AM-  First day of XC.  We had about 100 kids out for practice, a lot of them will stick it out, we will lose some.  Did a loop down ( 6000 W, Main, 5600 W) with the kids, then went another 1.5 with the faster kids.  5 miles at 7:31 ave

PM- Drove to the church by Fort Herriman.  It was cloudy because a storm was rolling in and I was super grateful because it cooled it down from 90 to about 78 degrees.  I ran the Butterfield Brawl course.  The trail was better, but still super rough in a lot of places.  Ran the run about like the last two.  I ran it in 50:03 and Starva tells me it was 50:46 from some reason???  Ran an extra mile at the end.8:06 ave.  Got done just before the thunder storm.

Ran 2 miles down to practice and then 5 with the kids up private road and back at 7:04 ave, and then home.  58:12 for the run

AM- Ran to Monarch for practice then with my boys up to Butterfield Park the Shaggy Peak way.  I went an extra half mile toward the Cove.  Did a tempo mile at 5:28, then recovered a mile and then went 5:20 on the last one.  Felt hard, but was happy that I ran fasterthan last week.  Cooled down to home.  6:54 ave for the 7 miles and and the warm up mile was 7:56

PM- Hot 93 degrees run to Butterfield Park and back.  7:27 ave

Ran down to practice the 2 mile way.  Ran a Juniper, Rosecrest, 13400 S loop with the boys.  45:29 for the run

Easy loop around Shaggy and Rosecrest with the kids.  Did some striders at the end.  7:35 ave

Drove to the church across from the trailhead and warmed up for 1 mile.  The race was pretty loaded again for a little trail 10k, but Golden Harper stole the show.  He ran 2.5 minutes faster than last year's race!  The rest of the guys were within a couple minutes from me.  I just am not a great climber since I killed my hip 5 years ago, so those guys that can climb, especially the first part, pull away enough that I can't get them.  I was in 8th for a while and then pulled into 6th, but could never gain enough.  I got in trainer pace mode too being by myself.  Overall it wasn't bad, and I came out without falling or getting hurt.  47:22 was my time, about a minute faster than last year.

Cooled down with my HS kids that ran the 5k for just over a mile.

AM- Easy run down to practice, up to Butterfiled Park with the boys and back.  Ran home after.  7:32 ave.

PM-  91 Degrees!  Ran out to Butterfield Park the Crown Rose way.  7:12 ave.

Ran up to the church on Juniper and then did a shoreline loop with my kids.  Did the 5.5 mile loop at 7:39 ave.  This is the best I have ever done on this trail and I led the boys the whole time, and actually kiccked their butts pretty good.  Felt decent for a tough run.  Ran hom at the end and add a half mile.  Stayed on the grass the whole way home.

AM-  Ran to practice then did the trail, 6400 W, 13400 S loop with the kids.  Did 2.5-3.5 in 5:29 with Tanner, recovered a half mile and then did mile 5 in 5:29.  Cooled down a mile and then ran home.  6:55 ave for the 6.1 mile loop with the boys.

PM- 97 degrees!  I went up Crown Rose to Butterfield park and went further out so I could run a segment on Leila that had been taken away from me on Strava.  Ran the 5.5 in 3:05, the new CR is 3:49 and it didn't give it to me.  Stupid!  Anyway hot run and 7:08 ave.

Ran up to the Reservoir this morning and added on to make 2 miles 8:45 ave.  Ran with the boys up and over Blackridge to Little Bradshaw and back, 7:57 ave.  Always a tough run!  Only had about 50 kids out today.  Ran home nice and easy after 7:53 ave.  9 miles

Woke early and did a short run before Youth Conference.  Super tired!  Pushed the last half mile.  7:32 ave

AM- Warmed up 1.5 miles.  Ran 5k time trial with the team.It was a tougher course being all uphill up Shaggy and Prospero, then down mostly the second half down Leila, Juniper, Murdoch down to Monarch.  I was 18:40 for the 5k and 5th.  We were missing some boys.  It was way hot too, about 75 to 80 degrees at 6:45 am!  Cooled down for two miles at 8:00 ave.

PM- One of the hottest runs ever out to Butterfield Park and back, up Crown Rose and down Mount Ogden.  7:43 ave

Ran up the Varisty Hill or lookout with the boys today.  Tough up and down Yellow Fork as always.  1:29:00, 9:53 ave.

Started the kids off at Butterfield Canyon and then Greg and I drove up the canyon about 3.5-4 miles.  We warmed up a mile and then did a mile of speed, mile recovery, 2 miles of speed, 1.5 mile recovery, and 3 mile tempo with a shorter recovery.  Greg was with me the first mile (5:25), the first mile of the 2 mile (5:24, 5:26), and I lost him in the 3 mile (5:54, 5:46, 5:55).  Tough workout, but it felt good to do it, especially after the tough run up Yellow Fork yesterday.  I was a little sore when we started.  6:31 ave for the run.

Easy run with Casey and some new boys, up the trail and private road and down 6400 W and 13400 S.  Ran a mile up and back on the trail after.  7:37 ave.  Legs are a bit sore from yesterday's workout.

Easy run up Shaggy and down 5600 W and 13400 S.  A few barefoot striders at the end.  7:35 ave

Warmed up by myself and with Tanner and with Tanner and Corbin.  Did 1.5 miles with a couple of striders.  This Riverton race was disorganized compared to past years, but there was a good turnout.  My legs were tired from this week.

Golden and a UVU kid, plus some HS kids were there in the 5k with me and a decent looking field for the 10k too.

I did not run well!  It was hot and muggy and I could not get rolling.  Stayed around 6:00 pace.  Finished 4th because the UVU kid took a wrong turn.  

Tanner won the 10k.  I cooled down and watched the 10k and then ran with Tanner and Corbin for a mile.  Glad I did it though an got a workout.

Suncrest run today with Greg, Tanner, Dallin, Levi, and Casey.  I forget what a tough run this is going up and then you get the steep downhill, over 1500 feet in climbing in 4 miles.  I stayed with the boys pretty good going up.  My stomach has been icky the last couple days, either from fasting or because I picked up a bug not getting enough sleep.  Anyway, I was fine for the most part, but didn't feel good when we first got to the top.  Tanner and ran together on the way down and lost the other guys.  We went 5:26, 5:21, 5:20 and 2:28 for the last 3.5 miles.  That hurt enough today!  1:02:30 for the 8.5 miles.  

Ran Ann's trail and who knows where in Corner Canyon today with some of the guys.  We started at Potato Hill trailhead and went on Ann's to Jacobs Ladder, then down by Ghost Falls and ended up running back up Clark's to Ann's and back for just over 11 miles.  Tired and beat after this one, but it was fun still.  8:46 ave

Ran around Little Mill and up Tibble Fork a bit.  Super nice up the canyonSore and tired, so the pace was nice and slow.  7:51 ave

Ran with Greg to Butterfield Park and back from my house.  Recovery is still needed after Monday, Tuesday, and the hiking yesterday.  7:57 ave.

3 miles easy with Greg from home on a Leila, Prospero, Mirabella, Rosecrest, Mount Ogden loop.  8:03 ave

Still tight!

Not a lot to sat right now.  I was worried a little because of my tight hamstring issues, but that ened up not being the only issue.  Greg and I up there and it was a less organized start to say the least.  Not enough potties and the lines were long!  Didn't get a good wam up, infact I was lucky to get .25 miles before the race, which is bad for me since it takes me a while to get going.  I started off tight and slower, but started hitting 5:50s and averaged close to that all the way down and out of the canyon.  It was a very rolling course!  Up and dow and up and down the whole way.  Not my favorite thing since I am a rhythm runner.  At just after 9 miles me and aother guy got sent straight on the old course instead of turning left.  A car came after me and told me to turn around, the other guy kept going.  I turned around and only lost about 3 minutes.  Geg was just turning so I ran with him and vented and then eventually pulled away a bit, but never got going and didn't catch half the people that got ahead of me from my missing the turn.  Momentum gone!  Anyway I salaved a 1:20:09 still with a jacked up hammy and 3 minute wrong way venture.  

Not a bad race, but not well done eithe.  The awards took forever!  Ben killed it today and PR'd big on a not very fast course.  Riley  won with an impressive as usual race and Just had a solid 4th place.  Glad to see guys like that do well.  Greg ran 1:21 and did great too!

AM-  Easy sore 2 miles with Allison from the cabin up High Country and back.  10:23 ave

PM- Ran the run with Greg and the kids, but really stayed way slow and back with Greg. We are both still sore from Saturday and my hamstring is super tight.  We went 4.5 miles at 8:46 ave

Ran down to Lava with the kids.  This run is always brutal, but this year it was way cooler and we had a breeze which made it way nicer.  I started slow and it took a while to get the legs going.  Probably the slowest first 3 miles that I have done, but it translated to 3 of the fastest last miles I have done.  I ended up catching everyone in the last couple of miles except Adam, Tanner, Joe, and Levi, but might have run as fast as Joe and Levi.  Tota time was 57:11 for the 9.2 miles.  No blisters either.  Felt pretty good considering.

Warmed up before the relay and since it rained all morning we cut the relay in half and everyone ran one leg.  My leg was 9:05, not the best, but I was running against the girls and I was trashed.  My left hammy is messed up, so I will take a couple days off now and get a massage.  Cooled down after.  Coaches took 2nd this year.

Met Jordan and Isaac at Potato Hill for Jordan's last run before his mission.  We ran on Ann's trail out and back at an easy pace.  Beautiful morning.  Good to run with the boys and a run easy.  I am still beat up for last week and camp.

Trail run Tuesday.  We started at the Junipercrest trailhead and went out to the back canyon then up on the ridge and through roller coaster hills on a loop.  A lot of rough and steep trail which made it slow!  Added a mile with Greg at the end om the shoreline trail.  9:56 ave

Hamstring bugged the whole time.  This is frustrating after digging into it, taking 3 days off, and getting a massage.  I will go work on it again.

Right heel was very stiff this morning as well as the hammy issues.  My family hiked up past Scout Fall yesterday on Timp and that might be the issue, because last time we hiked it got stiff.  This has been bugging a while now though.

Had the kids warm up 10 minutes and then do 12 x 1 min fartleks.  I did 10 instead of 12.  Once I got going I was fine, but Ithe hammy was bugging on the way way back.  We went up shaggy passed Butterfield Park and back.  6 miles total.  7:29 ave.

Started at the Reservoir and ran down to Emeline with Greg, Adam, Nick, Emma, and Mikaela.  We went to Butterfield Parkway and then turned around and went back.  Hammy and heel still stiff and bugging today.  Nice easy run though.

Warmed up before the race and felt ok, 1.3 miles.  The first mile was good and I felt good, but mile 2 the hammy started locking up on my and mile 3 which is a fast mile was rough.  I had a hard time the rest of the way and kept slowing down and getting past, sucked!  Last time I ran this race I was 33 min, today 36:35!  Cooled down with Adam after for a mile and the hammy was locked up the whole way, so it hurt.  I might need a couple days off.

AM- Ran around and marked the morning mile.  Starting to feel like I am getting sick.  8:10 pace

PM-  Ran from Willow Park on the Planet Walk and back.  7:50 pace

Felt like I haven't run in longer than 10 days!  I am not getting better with this crappy sickness, it has been 10 day now.  I ran with Tim and Greg and felt like I couldn't breath.  8:10 pace
 

The Stampede race went well and after we got done I decided to go run again.  I am feeling worse than the last two days again, maybe it is the lack of sleep from last night.  I went out on Leila and Prospero up the trail and over by Butterfield Park, then came back on Crown Rose and Rosecrest.  This was probably the worst I have ever felt in my life on a run.  I thought I might not make it!  I did and then felt aweful all day.  8:05 ave.

Well, after that nasty virus I contracted a bad case of Strep!  Went into the doctor on Sunday after having a fever and my sore throat kicking in a swelling up.  Now I am on a super expensive Antibiotic that is supposed to kick it, but after 48 hours I still feel pretty crappy!  2 Weeks!  I am concerned about my fitness now, but first concern is getting better.

Ran out this morning to Butterfield the Crown Rose way and back.  Felt pretty sucky, but not as bad as Saturday of course.  7:50 ave.  Coughed a lot after the run.  Still couldn't breath. 

Had a talk with Madi, so Greg and I went behind the kids up the trail and then took the Rosecrest loop back and around the park for 4 miles.  I felt better today than yesterday, but still coughed and hackedand couldn't breath very well.  7:46 ave

Ran up Butterfield 2.5 miles and then down wiith the team.  I coughed alot, but made it okay.  7:30 ave. with a 5:58 ast mile.

3 miles easy up Shaggy and back to Monarch.  7:40 ave

Ran from Lakeside out the the other end of Fish Lake and back.  Coughed a lot when I finished.  Ran on the trail whole way.  9,000 feet elevation!  8:10 ave.

Out to Butterfield Park and back in the morning by myself.  7:25 ave.

Ran up and down grinde while the kids ran hills.  8:08 ave

Esy morning run before having to go back to work.  Summer is over!  7:46 ave.  Tried the Hoka Cliftons this morning, not bad.

Ran the big Herriman loop with the kids and Greg.  I was supposed to run the Trail Half today, but would have gotten destroyed so decided to go to practice.  7:30 ave. Tough getting back after being sick so long!

Ran with Greg and the team to the Cove from Butterfield and then up the Cove hill twice.  The kids were doing 3 repeats.  Greg and I ran up behind them and caught all of the slackers slacking.  Hot today, 95 degrees!  7:31 ave

Ran on the shoreline trail out to the back canyon and up the little steep hill at the end and back.  Added a loop at the end with Greg for 5 miles.  9:04 ave.  Hot again!

Ran at Butterfield Park with the kids.  Ran around alot and then did 5 x 500 meters with my varsity girls.  Coughed a bit, but it felt good to get out and move again.  8:20 ave.  Nicer weather, about 77 degrees vs. 95 degrees the last two days.

Ran out to the church on Juniper from Butterfield Park and back with Tanner and Adam.  7:54 ave

Allison dropped Greg and I off in Butterfield Canyon and we ran home.   Got dark on us, but it was a nice night and we ran decent.  First time I haven't coughed and hacked in a while.  1:06.00, 6:34 ave.

Easy 4 miles at Butterfield Park and out to the Cove and back.

Ran down from Alta with Greg.  Warm run!  Took it easy trying not to get too sore, but I am sure we will.  6:42 ave.

Easy run on my own out to Butterfield and back.  Hot and sore!  7:56 ave

Ran to Monarch for practice and then 4 miles easy with the boys, then home.  Still pretty sore!  7:49 ave.

Easy morning run early before work.  I am still sore and hoping that will go away a bit.  8:15 per mile.

Woke up way ealy at 3:30am after being in Logan all night and getting home at 11:00pm!  I was pissed because there was no reason to be there that early!  And then we waited for 1.5 hours for buses that never came to get us.  Finally Greg and I hitched a ride with Mike Powell and his wife and drove up.  Got warmed up for a mile before. 

Greg and I ran together for the first 9.5 miles.  We were in 11 and 12 at one point but kept moving up on people.   I felt ok, but didn't take anything but a little water because of stomach issues.  Greg took off to catch 3 and 4 at 9.5 and my fitness wasn't good enough to go with him.  He pulled about 30 seconds ahead and I kept my pace.  I caught 4 which was then 5 but couldn't gain on the other guy.  Ended up 5th place and 1st in the age, Greg was 3rd.  Happy with it though.  

Cooled down a mile with Greg after.  Legs are completely shot!  

Need a nap and a long weekend now!

Jenny Petersen was there and ran awesome!  Place place and under 1:21:00!

Was sore and at the cabin all weekend.  Got home from Idaho, changed, and headed down to Mona to run with Dad and Josiah.  We had Carly run us up to Bear Canyon and we ran down home.  I stayed with my Dad, other than a quick potty break, until 5.5 miles and then took off to catch Josiah.  I was still pretty sore and it took a while to get the legs and achilles moving.  I caught Josiah at mile 8 and ran home on my own.  Stopped in Nephi and got a drink and took a GU.  I got home just before dark and did another mile to make 20 miles.  I thought Josiah would be close, but he was clear back with Dad.  Dad was around 3:00 and Josiah about 2:50 for 19 miles.  I finished the 20 miles in 2:26:25 (7:18 ave).  Glad to get the first long run under my belt and glad I felt ok.  Mile 5-10 were all sub 7:00 and most after that were 7:00-7:13 accept mile 17 and 18 coming up Burraston's hill 7:31 and 7:32.

AM-  Woke up and ran to Rosecrest and then up Emeline and back with the boys.  Achilles were both tight and took a while to feel ok.

Easy out and back run with the boys from Monarch to Rosecrest.  7:45 ave.

Super tired after the invite last night, but Greg and I got it done today.  We drove to Alta and ran down to South Jordan via Wasatch Blvd and 12300 S.  We stayed consiistent even with tired legs and bodies.  Last mile on the Parkway was 6:33.  2:19:22 for the 20 miles and 6:58 ave. 

AM- Woke up and ran to Rosecrest then with the kids to the Juniper church and back.  Fairly sore from Saturday still, calves and quads.  7:58 ave

PM- Ran out to the Cove from Butterfield Park and up the Cove hill and back.  It was hot at first and then started raining hard off and on the whole time.  We got drenched!  7:58 ave.

Ran with Greg from the Juniper church up around the Res, down Emeline and back on Rosecrest and Mirabella.  7:33 ave

AM- Greg came over and we ran over to Rosecrest and ran with the boys out to the Cove and back.  Then we headed back to my house.  7:34 ave

PM-  Ran around Monarch Meadows while the kids were doing speedwork.  Nice temps this morning but the afternood was chilly!  7:50 ave

Ran down to practice at Monarch and then did a 3 mile loop up to Leila and down Shaggy ten home.  7:41 ave.  Both achilles and the right heel were sore still even with a day off.  

Greg met at my house and we left in the dark at 5:20am.  It was in the 40s and dark most of the way out to Butterfield Canyon.  We were about 7:56 ave going out and brought the ave down to 7:23 by the end with a 5:57 last mile.  We got done in time to make it to the meet at Cottonwood Complex.  2:27:37

AM- Ran over to practice and then the Emeline loop behind the boys.  Didn't sleep great and feel kind of sick, infact I felt stomach issues the whole run like I was going to throw up.  Heel was super tight this morning and it took a long time to get warmed up.  8:04 ave for 6.5 miles.

PM-  Set up Intervals and ran around Monarch.  9:49 mile and 2.5 at 7:12 ave

Ran up Butterfield 2.5 and then back by myself.  Hot day, high 80s.  7:07 ave

Ran from the usual drop spot up Butterfield down to my house with Greg.  Hot day in the 90s!  Ever mile except the first and last were under 6:20 and 4, 5, 7, and 9 were under 6:00.  1:01:19 for the 10 miles, 6:09 ave.

Went down to Mona to go on the Father and sons with my son, Dad, and little brother.  We drove up to where we were camping and left my car in Nephi.  We ran from Bear Canyon down to Nephi.  Josiah followed me the first mile at 6:31 pace and then I started pushing and never saw him again.  I stayed about 6:05 ave the whole way, and I was trying to stay under 6:10.  I thought I might peter off, but I was tougher than I thought and stayed consistent even when the traffiic and rollers.  6:31, 5:47, 5:54, 5:57, 6:05, 6:05, 6:12, 6:03,5:56, 5:53, 6:06, 6:09.  1:12:43, 6:04 ave.

I needed this run to give me a little confidene since my workouts have been none and my fitness has been weak.  Last big run before St. Gearge!  Josiah ended up way back at 1:43 almost 1:44 and my Dad was 1:56

Recovery 3 miler out to Prospero and Friendship on Leila and back on Mirabella and Rosecrest.  Started way slow and sluggish but the last mile was 7:02 so I started to loosen up finally.  7:47 ave

AM- Easy run to Rosecrest and out on Mirabella and back with the kids, then home.

7:44 ave for the 6.5 miles

PM- Ran with Greg and the kids up the trail, I turned around at Mirabella and went back.  3.5 miles at 7:28 ave

Ran with Greg around the Devils playground and the trails for 5 miles.  8:27 ave

Ran bymyself and went up Rosecrest and Crown Rose to Emeline.  Turned around and went down Prospero, Leila, and Juniper for a fast mile.  5:22.  7:14 ave after miy cool down mile on Leila.

Achilles is a bit sore, but I should be fine on Saturday

Easy last 2 miles at 7:50 ave

Easy run around the Stake 5k course up on the trails.  8:38 pace

4 easy miles around Monarch while the kids did 200s.  7:57 ave

Ran to Rosecrest and then then with and ahead of the kids for practice out to 6400 on Mirabella and down Mian to 5600 W and back, then back home.  6:58 ave

Ran up High Country and back with Dallin.  Beautiful morning at Lava!  7:47 ave

Ran a loop with the boys around Juniper, Roscrest, and 13400 S from Monarch.  Ran with the boys and then did 4 barefoot striders.  7:03 ave

Easy 3 miles with the kids before State tomorrow.  7:31 ave

Ran out to the Cove and up toward Rose Canyon just past the church and back.  Nice morning for a run.  Felt decent once the achilles warmed up and I cleared my lungs out.  7:05 ave

Ran with Greg up to Leila from Monarch, up the trail, down Emeline, Mirabella, and Shaggy.  7:20 ave.  Beautiful day outside!  Played Ultimate Frisbee for an hour with the team.  First time I have played Ultimate in 2-3 years.  Crazy!

Trail run with the kids.  We did the shoreline backwards and went down the new trail and around and back on the road.  4.5 miles at 7:22 apce.

Halloween run with the kids up 13400 S and around Silvercrest and back.  7:26 ave

Ran with Adam, Caleb, Tanner, and Levi to Monarch from Butterfield Canyon.  We went up around the Cove and on Rosecrest.  The boys wanted 10 and I only wanted 8.5 so I went just past my house before I turned around.  Nice morning, cool at foirst, but nice.   6:31 ave.

Ran from Rosecrest Park on Mirabella, 6400 West, Main and back on 5600 back to Rosecrest Park.  Weather held up and was in the low to mid 50s with a died down wind after yesterday's 35-60 mph winds.  We got done before the storm so we missed to cold.  Ran with Greg and the kids. 7:10 ave

went to the Pre-Foot Locker race in AF and then went on a run with Greg and the 6 boys that stuck around.  We went to Lone Peak on the new trail and then down the Hwy back to the Temple and down the AF High.  It was super cold this morning, but was decent for this run.  7:08 ave

Ran around the Davis Nike course in Layton.  Watched the kids race and then cooled down with them.  8:03

Ran up Butterfield Canyon.  Hit snow at 2.5 miles.  I went 3 and then turned around.  last miles were 6:04 and 5:51

Ran up Provo Canyon to Bridelvale and then tried to find Grizzy, but went up 2 of the wrong hills first.  Eventually got up Grizzly and on the upper pipeline trail and finished it out.  Adam, Corbin, Dallin, Levi, and Tanner were with me.  Freezing cold going up and finally warmed up toward the end.  1:41:36 for the run and 8:06 ave

Trail run Tuesday.  Ran on the shoreline trail out to the back canyon and then back on the roads.  7:56 ave.  Cold!

Ran up to Rosecrest by the trail from Monarch.  Then jumped in with the boys in their time trial 5k and ran down Mount Ogden and Grandview to Monarch.  I think I had one mile around 5:23, but the watch has them as 6:36 and 5:49.  6:57 ave after the cooldown with all miles combined.

Ran with Greg up the trail and down 6400 W and 13400 S.  A little sick still.  7:35 ave

Morning run with Lucy and the boys from Rosecrest up around Butterfield, down Private Road and Mirabella.  3.5 miles at 7:18 ave.  Then 2 hours of flag football

Ran by myself out to Butterfiled Park and back.  Cold morning and I was stuffy, but other than that it was a good run.  Still sore from Football.

Ran  a loop around Rosecrest and down 13400 South with Greg and the girls.  Finished with Krystal.  Feel old and fat today.  7:46 ave