Speed only kills if you don't have it!

Easy 3 miles, been sick for a week, abut wanted to start the year off right.  7:30 ave

Core Synergistics

30 min spin bike and Agility X 

Ran up the trail to Private road and back from Monarch.  Last mile 6:27 and a 7:17 ave

Yoga X3

30 min spin bike and Chalenge 5/12

Ran up Yellow Fork 2 miles in the mud, snow, and icy and back down.  Fun run, but slow because of the ice.  9:50 ave.

CVX

Pilates and 30 min Spin Bike

Total Synergistics and 30 min Spin Bike

Agility X

2 up Yellow Fork and 2 back.  Mud and ice but still fun.  9:45 ave

Yoga X3

Out to For Herriman and back with some progression, and the last mile at 6:17.  Still congested.  7:13 ave

Challenge

Ran out to Fort Herriman and back on Prospero and Leila.  Didn't feel great and struggled through the run.  7:28 ave., 6:39 last mile.

Pilates X

Incinerator 

Spin Bike 30 min.

Ran from Rosecrest on the Dog trail to 6400 W and back on Private road to Mirabella to Rosecrest down the trail and back on Leila and Prospero.  Last mile was 6:26.  7:09 ave

Yoga X

Challenge and 35 min Spin bike

Ran on Leila and Prospero to Ft. Herriman and then ran into the first of 22 cop cars looking for the shooter.  Ran home Rosecrest and Juniper and then stayed home in Lockdown the rest of the day.   7:39 ave

Ran to Rosecrest to practice and then back on Rosecrest rd with the kids, down Mt. Ogden to Ben Lomond and Cer=dar to Shaggy then back home.  7:11 ave

Challeng before the run and Yoga after

Easy run with Kami.  7:49 ave

Ran with the kids on a Rosecrest Mirabella lopop from Monarch.  They did some tempo and I ran with the mid-range kids.  7:19 ave

Ran up 13400 with Greg, did a mile down 6000 W and 13400 S at 5:37 tempo and the rest easy.  7:04 ave

Ran to Monarch and back home with Greg and the kids.  7:49 ave

3 miles at 7:49 ave,, icy roads

3 miles at 7:32 ave

Birthday 39 min run with sore throat.  Every minute I thought about the year of my life that it represented.  I am pretty blessed, and pretty out of shape!  7:40 ave for the 5.1

Been sick the last week and I felt it today, but it was 65 degrees outside.  Rough run, 7:40 ave.

4 mile loop at 7:28 ave with 6:41 last mile.  Still sick a little, or at least still congested, plus out of shape.  

30 min spin bike after

Ran from the trailhead by the Res and Emeline out Junipercrest to the new development.  Sad to see that area being developed!  Rain steady the whole way.  Kids did hill repeats.  7:42 ve

5 miles North on the Parkway and back.  7:17 ave

Ran to Monarch and back to Grinder then back to Monach with Chris via Shaggy, and then home.  7:27 ave

Ran from school out to 13400 and back.  Nice weather today!  7:14 ave

Rosecrest Leila Loop. 3.5 miles at 7:28 ave

Morning run, loop Rosecrest Mirabella tp the trail and back on Prospero..  Still feel like I can't breathe, but I do ok at the same time.  8:25, 7:32, 6:55, 6:41, 7:23 ave.

Run up Butterfield Canyon and back.  21 degrees!  Getting ready to head out to Capitol Reef today.  7:30 ave.  Last mile was 6:00.

Ran from Wonderland to 1000 lakes and back.  Stiff wind out, but nice morning.  7:30 ave and last mile 6:45.

Ran to Rosecrest and met the kids and went to Butterfield Park, then ran back via Crown Rose and and Mount Ogden.  7:29 ave.  

4 miles easy at 7:27 ave

4 miles at  7:16 ave in the chilly wind

4 miles at 7:39 ave

4 miles early in the snow at 7:37 ave

4 miles early at 7:30 ave

Up Butterfield Canyon and back.  Nice morning!  5:54 last mile and 7:15 ave

Up to Butterfield Park and back vis Crown Rose, took back my record.  7:15 ave  Allie is getting Lasik today so I had the day off.

4.5 easy morning miles

4 miles easy early

Hot run after practice, 81 degrees!  7:07 ave

Rainy Rainy early morning run.  7:18 ave

Walked with Allie to the Res and ran home via Emeline.  6:53 ave

Ran from Rosecrest up Little Bradshaw and around the Cove with Chris, Greg, and kiddos.  7:34 ave

Ran out to the Cove and Back to Monarch on the trail from Rosecrest.  Back Home when I started the run with the kids.  7:16 ave.

Hot afternoon run out to Butterfield Park and back via Emeline and Mount Ogden.  7:19 ave

Same run as last nigh, but at 5:00am.  7:28 ave

Late morning run.  It has been raining for 24 hours and I am on the verge of being sick.  Woke up with a headache and stuffy.  Went out on Leila and Prospero and then hit Mirabella and Butterfield.  I came home via Crown Rose and Mount Ogden.  7:08 ave and the last two miles under 7:00 wit`h the last at 6:14.  Not bad progression for feeling sucky!

Hot afternoon run before JV Region.  7:25 ave

Ran an early morning 4 miler before heading to BYU for State.  7:29 ave

Ran a long run out around the Cove and past the Holaday on 6400 W and back.  I was trying to run off stress from State and the baby sisters wedding.  We ended up 2nd with both boys and girls at State.  

On my run about 2.5 miles in I ran into MacKay Sharp and eh ran with me for about 5 miles.  It was good to catch up.  7:22 ave

Evening run in the Thunder Storm.  7:23 ave

Same run as the other night, but at 5:00am.  7:27 ave

Ran the same run as last Saturday, but this one was a bit harder since I have been so tired and busy.  7:29 ave

Hot run out to the Cove pond and back.  7:14 ave

Ran in between work and Graduation, easy 4 miles.  7:24 ave

Ran early this morning before work.  Body trashed!  7:33 easy pace.

Ran out to the Cove Pond and back.  7:21 ave.  Felt tired, so I was glad to get this one done.

First day of Summer and first day of XC!  120 kids out!  I ran 5 miles from the school to 13400 to 6400 W to Main and back to the school.  7:06 ave.  Progression ( 7:36, 7:26, 7:13, 6:44, 6:36).

Total Synergistics after practice

$ mile Buddy run with Tim from Rosecrest out on Mirabella and up 13400 and back.  7:38 pace.  Ran in my new Glycerins this morning and they are nice.

Yoga X3

Ran over to Rosecrest to practice then up around Butterfield and down 13400 S and back.  Then ran home via Leila.  7:17 ave

Ran from the cabin at Brian Head up around a loop and then dow to 143.  Took that out past the pond and came back down the same way.  The climb back up to the cabin sucked!   Elevation of 10,000 kicked my butt too.  7:51 ave

Ran almost the same as yesterday without the first loop.  Did 3.5 miles and then did a mile loop with Jaren in 7:55.  7:56 ave

Sent the kids on a loop from Butterfield Park and Greg and I went the opposite way 2 out and 2 back so we could see the new kids trying to walk twice.  I was feeling fine until about .3 to go and all of the sudden my right calf seized and was burning.  Not sure what happened, but it was hard to finish and it is stiff and sore now.  7:35 ave.

Ran an easy careful 2 miles up to Butterfield Park to watch the kids compete in the trail 10k.   Not bad going out, but I could feel it pretty good coming back.   7:57 ave

Ran up Butterfield 2 miles with Greg.  The calf wasn't too bad, but on the way down about .7 in it started to crank and I was able to jog another .3 and then had Greg pick me up.  Bummer!  Calf is pretty wrecked and I was hoping it was getting better.  8:21 ave

Ran 2 miles up Yellow Fork and back.  The calf was super tight and sore the whole way, but especially down.  Now I can't walk!  Probably shouldn't have run, but I was hoping it might lossen up.  8:36 ave, 9:35 ave up.

Ran 2.5 with Tim at practice to test out my calf.  It held up ok, but I didn't dare push it.  8:00 ave

Up Yellow Fork over Gun Sight and down the Snake trail.  Lots of new victims today with this new XC crew.  Calf held up, but I went really easy to make sure.  10:05 ave

Easy run with Tim out to the Cove and back from Rosecrest.  The calf held up again!  8:00 ave

Ran up Anne's Trail with my girls and then continued on.  The girls took a wrong turn and headed down the mountain and by the time I caught them they were at the bottom.  We had to run from the Temple back up to Potato Hill.  6.5 miles.  Nice run though and the calf held up.  8:49 ave

Short and sweet!  3 miles out and back with 1:06 prgression each mile (8:09, 7:03, 5:57).   7:03 ave and calf was doing better.

Ran out to the Cove Pond and back.  I waited until later because I slept in after getting home at Midnight.  Watch died at 4 miles which was 7:34 ave.  The last 3 were probably 6:45 ave.  

8 mile hike up to Red Pine Lake and back with the family.  Happy 4th!

Easy run to loosen up the stiff legs.  7:37 ave

Ran out to Butterfield Park via Leila and looped down to Private Road and back on Mirabella and Crown Rose to Leila.  7:25 ave and 88 degrees!

Ran out to the Cove Pond and back this morning before hiking to the top of Alta.  My legs were shot for some reason and I was lucky to run 7:30 ave.  82 degrees at 6:45am too.

Ran around the Rosecrest Park area for 4 easy miles.  7:24 ave

Ran up Yellow Fork with the kids to Varsity Hill and down Rose Canyon trail.  6:21, 6:36, 6:13, and 6:05 the last 4 miles.  

Lone Peak up Cherry Creek Trail 16 miles and 7191 feet elevation gain.  Not for the weak in hert or legs!

Recovery run up Butterfield Canyon and back.  7:49 ave.  Legs are trashed, but not so sore as tired!

Easy 3 miles out on Leila and back on Rosecrest.  Legs are still pretty sore, and it was hot at 10:00am.  7:39 ave

Ran Pipeline up Millcreek with Seth, Kyler, Bridger, Kaden, and Ty.  Nice run to hopefully loosen me back up.  7:50 ave.

Easy run on the new trail up Blackridge.  Went out 4.2, then it looped us back to the trail and we only ended up with 6.5 instead of 8-8.5.  Good Climb, but I really liked it! 8:42 ave

Pheifferhorn with Greg and Jaren 4:35:35 for the 10 miles

easy run around the Rosecrest Park area to recover from yesterday.  7:45 ave

Yellow Fork full loop with Varsity Hill.  Lets were shot today!  9:19 ave.

We had 2 kids get lost and wonder down a canyon into Utah Valley and had to search for them for several hours.  Luckly they were safe and well when we found them.

Hiked Willard and Ben Lomond Peaks with Allie and her parents, and of coure Jaren.

easy run on the Jordan River Trail heading south.  Out and back at 7:26 ave

Burch Hollow Trailheadon Pipeline with Mica.  Shaw was with us half way out and then turned around.  Nice morning and nice easy run.  7:47 ave for us.

Easy out and back with Greg on the trail to Private Road and back from Monarch.  7:28 ave

Loop out to Butterfield Park via Leila and Prospero and back on Emeline and Mount Ogden.  7:14 ave

Twin Peak Broads Fork, epic!

Yellow Fork withou Varsity Hill.  Came down with Greg.   9:18 ave.  

Ran on the Parkway to the North from 12300 S.  8 miles at 7:10 ave

ran from the trailor on the trail in Garden City, out and back.  7:20 ave

$ miles on the trail in Garden City, 7:30ave

Ran 4 miles on a loop from Rosecrest around Butterfield and down 13400.  7:35 ave. 

Mile easy with Jaren at 8:22 pace.

2 Miles at School, 7:53 ave

3.5 miles early morning marking the Stampede course.  7:51 ave

Up the Cove Hill x 2.  6 Miles at 7:28 ave

Ran from the Hotel up in the hills of Oceanside and Carlsbad.  29:00

Ran around the hills of Oceanside and Carlsbad.  Lots of hills!   7:18 ave

Easy run from home to Butterfield Park and back.  Hot and smoky.  7:13 ave

Ran out toward to Cove via Leila.  Stopped at practice at Rosecrest and headed home to start work.  7:29 ave

Early morning run before meetings.  7:23 ave

Easy early morning run.4 miles at 7:32 ave

Ran with Tim and Brady from Butterfield Canyon down to the church on 2700 W and 11800 S.  Had to had on about 1.2 miles to make it 15.  6:50 ave.  First long run of the year.

Ran up and down the Cove Hill one and two half times.  Weather was nice after the storm blew in.  Legs still sore.  7:48 pace

Ran from the HS down the new trail behind Daybreak and out along the Corridor and back.  About 80 degree today.  Easy 7:19 ave

4 mile at Monarch, 7:27 ave

Up to Private Road and back with Greg and the kids.  7:20 ave

Ran with Tim and Brady from Butterfield to the Jordan River Parkway off 11400 South.  I had to go potty twice, once by the HS an another by Sprouts.  7:05 ave the first 10 miles and then picked it up and ended up with a 6:57 ave for the whole run.  First 20 of the year.

Ran to the Mistress and then up the new trail that meets up above the Res.  Tim came with for a couple miles.  I added a mile on my own.  Didn't make it to the top, but got up pretty high.  Legs are a bit beat up and sore from the 20 miler, but better than last week.  8:30 pace

Ran with Greg from Monarch via Leila to the spash park and back on Rosecrest and Juniper.  7:36 ave.  Much cooler today, like 76 degrees, felt great!

Ran around Butterfield Park for 5 miles.  7:09 ave.   last mile had a 2:57 800 and then finished the mile off to ave 6:31.  Nice to run on grass.

Ran to practice 2 miles to Monarch and then 4 with Greg.  7:24 ave.

Tough solo 20 from my house up to Butterfield Canyon and back.  I forget how sucky that 5 miles up is!  7:23 ave

Ran up to Butterfield Cayon by way of the Cove and then back cutting that loop out.  Legs were tired from the getgo and yesterday being fast Sunday didn't help either, but I toughed it out.  Just under 8:00 pace going up and then 7:29 ave for the un.  Last mile I hit 6:14.

AM- Early Morning run to Rosecrest then to Butterfield Park with the kids, and home.  6 miles aty 7:29 ave

PM- Butterfield Park up the Cove Hill and back.  7:31 ave

Ran with Greg From Butterfield around the Cove Pond, then I went down and back on 6400 W and back the same way I came.  6:25 last mile.  7:22 ave

Same run up Butterfield Canyon and back as last week.  I was more tired and less motivated today though, so that made it even tougher in several ways.   Ran a few seconds faster ave up today, and pprobably similar back.  Ended up 7:20 ave and 2:26:50.  Last mile was 6:24.  I am absolutely trashed now!  Glad I could get it done though.

AM-  6 miles at 7:26 ave.  Ran out to the Cove and back with the kids, and of course to and from practice.

PM-  Ran with Greg to the Mistress and then out and back on the shoreline.  4 miles at 8:10 ave

AM- 6 miles with my boys on an out and back on Mirabella.  Ran to and from practice.  7:22 ave

PM-  Same run with Greg as yesterday, because we had the kids run the Mitstress again if they didn't finish the workouts.  4.1 at 8:21 ave

Ran on the grass during the kids workout.  5 miles at 7:09 ave with a 6:01 mile toward the end.  Lower back starting to bug.  This is my 5th run this week, and last week I only ran 4 times.

Ran to Monarch and then 4 with Greg on the reverse Time Trial loop, then added a mile.  7:22 ave

Stared at Alta this morning and had some of my boys (Kyler, Bridger, Kaden, Ty, and Seth) join me for the run down, for them the first half.  The air way clear, but it was about 60 degrees and the south winds strated right away.  My lower back has been so sore and stil was bugging me after everything I did yesterday to work on it.  We made it down out of the canyon at 6:16 pace, and then I ran the rest of the way down to the Jordan River and the park off 11400 S myself trying to keep the average under 6:30s.  As I got lower the smoke got really bad and that was hammering me!  I was able to hold on to a decent pace and avegaed 6:28 with a 6:20 last struggling mile.  Slowest mile was with th hill at 7:08 and that was the only one over 7:00.  

Allison came and picked me up.  Body is trashed!

No run because I can't walk!

Missed morning practice because the legs are still so sore.  Ran this afternoon on the new trail above the Res with Greg.  He went with me since I was going to be so slow and I forgot my watch.  We went up Blackridge and then the long way up to the south overlook.  Then down the east side trail that was completed anout a month ago.  Great trail!  Legs were more sore on this run then in years on any run.  It was slow and painful.  1:07:30 for the 7 miles.

AM- Suffered though a morning run Rosecrest Monarch Juniper loop and there and back for me.  Ouchy legs still!  6.5 miles at 7:52 ave

PM- Ran at Butterfield Park on the grass for 5.5 miles 7:33 ave.   Legs were better, but still sore. 

AM- by myself.  Allison put my head lamp somewhere and I couldn't find it so I was limited and short of time, so I went out to the end of Butterfield Park and back.  7:56 ave.  Legs still hammered.  

PM-  Went out for a long mentally tough run before practice.  Luckly it was a beautiful day and the temps were high 70s with a north with that blew all of the nasty smoke out.  7:36 ave.  Legs still shot.  I will take tomorrow off.  

Last 20 miler!  Met Zach, Kyler, Bridger, Ty, Seth, Paul, and Josh up Butterfield Canyon at 7:00am.  The wind was about 15 mph from the SE blowing the nasty smoke back in to our area.  Down the canyon and highway to almost the HS was decent air and then it got nastier as I went.  The boys kept me good company for 11 miles down to Daybreak Lake, then it was just me and the nast air and wind.  Ran down 11800 S to Redwood over to 12300 S and then down to 1300 W..  Took that road over to 11400 S. and then added on .5 into the south wind then back to the park.  Still had .4 to go after that so I finsihed out going north and then turned around.  Last mile was 6:25.  Ave was 6:44.  Ave with the boys was 6:45, so the last 9 were a bit faster.  Mile 1 and 5 were just over 7:00, every other mile was under 7:00.  The smoke was bad again at the end and my legs were still tight.  I could feel them pretty good right off the bat, but held on.  Nice to be done with those long runs.

AM- Ran over to Rosecrest and then went Up Emeline to Ashland and back with the boys, then back home.  Legs beat up, but way better than last week.  7:29 ave

PM-  Ran from Rosecrest back up to Emeline to the hill with no name.  Kids did repeats.  I went to the Res and back to make it 4 for me.  7:27 ave

Had Allie drop me off up Butterfield and I ran home.  Legs were tired and tight, the day had been long and hard, but the weather was great!  I even had a head wind the entire time, but it felt good.  I wasn't sure how well I would do, but I was able to break 60 min.  59:40.  First mile was 6:06, 6th was 6:01, and the last mile was 6:13 uphill, everything else was sub 6:00.  I will take it, good to get this one done!
 

Morning Run on the grass at Monarch with some striders.  7:19 ave

Easy run past the Jone home to the splash park and back from Monarch.  7:13 ave

Mile jog at Park City Meet

Alta down with Kyler, Seth, Josh, Ty, Bridger, and Paul.  The boys wanted to go sub 60 min, so led the way.  They ran tough, and it was nice to have the company.  Hopefully this will help with St. George next week.  Now it is time to taper!  5:53 ave, 58:55.  Nice morning!

Ran on the grass in the sun and rain at Butterfield Park.  Legs are still sore, but the run wasn't bad.  Nice weather!  Kids did mile repeats.  7:29 ave

Loop from Rosecrest around the Cove Pond in the rain.  Ran down Butterfield Parkway at 5:40 pace.  6:51 ave.  Calves still tight from Saturday.

Ran 4 miles out to Fort Herriman and back in the rain while the kids were doing hills.  7:19 ave

Maybe I didn't taper enough for this one, because the legs were tired very early on in the marathon.  

The day started off rainy and stayed that way for me most of the day.  I got to the park to board the bus at 4:50 and waited at the front of the line until 5:30 for a bus to come.  I knew there was no way we would start on time at that point.

When I got to the start I found Chris and hung out with him and some others in the elite chute.  It was cold and damp, but not as cold as last year.  We started 20-25 minutes late and I left the gloves on to start.  I kept them on for about 14 miles.

Started out at about 6:20 pace, and might have taken it down to 6:12ish by Veyo, but then back to 6:30s by half way.  Legs, especially calves were shot after Veyo, so I was worried about hanging on after that.  

It drizzled on me for most of the marathon, so I was pretty wet at times and my feet were yet at 3 miles.  I struggled with feeling decent throughout, lack of training and racing was catching up to me. 

The legs did hold up,but barely.  I could feel cramping coming on at 22, so I took some cramping meds.  I missed my first drink at 12.5 and that might have been part of it.  I was able to hang on, but not able to blow by anyone or even race anyone at the end.  This one was good to get done.  I decided after my body was so shot at the end for a while that maybe I should actually train next time.  I was hoping for a better time since I felt like I was in better shape than last year, but I will take the 2:48 per how I felt.

Easy run on the grass at Monarch.  Started to feel like I was getting sick, but the run felt nice.  Nice weather after 2 weeks of rain and cold.  8:01 ave

Afternoon loop from home by myself.  Needed to get out and run again and work out some of the junk in the body.  6:08 last mile.  Kind of felt out of shape, but ran decent pace.  6:58 ave

Cool morning run out to Cove Pond and back.  Last 3 miles were 6:35, 6:31, and 5:55 last 3 miles.  6:56 ave.  Beautiful morning run!  Coughed a bunch of junk out and felt better after.

Ran a loop from the Weston Inn passed the old Island house in Logan, through River Heights,up Cliffside,and down Center back to the hotel.  It was 30 degrees even though it was nice later, glad I had a few warm clothes.  7:10 ave.  Nice to run in Logan, I always loved this area.

Ran from the hotle up Blvd and on the canal trail to the end.  Came back on canyon road.  Another cold morning at 31 degrees!  The run was good, other than I am starting to have SI issues and bugged a bit during the run.   7:30 ave

Chilly morning for a nice day.  Had morning practice at Monarch since there was no school today.  Went up the trail, Mirabella to Main, 6400 W to Butterfield, down Crown to Rosecrest, Shaggy to the trail, and back to Monarch.  The kids went 10 to the Cove Pond and back, but my hip isn't 100% yet, so I went a different way back.  Last 3 miles were sub 7:00 with a6:22 last mile. felt good to run again!  7:08 ave

Late morning run.  A little progression from 7:42 to 5:58.  6:56 ave

Halloween Run.  Went shorter with Greg, we came back to Monarch through the Towne Center.  7:34 ave

4 miles at Monarch, trail and grass.  7:16 ave

Boys took off without me after the AF meet, so I went out on my own.  I ran a loop through Art Dye Park and behind Lone Peak out to the Timp hwy. and back on the Alpine hwy and by the golf course, through Art Dye again and back to the AFHS.  At first I felt decent but the first mile was only 7:58.  The rest of the run I progressed pretty decently 7:17 through 5:58.  Felt good for the most part.  Stiff North wind in Highland, but it made it nice with a long sleeve on.  6:51 ave, last 4 were 6:40, 6:22, 6:25, and 5:58.

Bummed to here that Derrick Jenkins died on Timp!

4 miles around Butterfield Park, 7:08 ave

Leila, Fort Herriman Loop, 7:03 ave

4 miles around Rosecrest Park, 7:19 ave

4 miles at Monarch

NXR SW course with Greg and Andrew Bracken.  7:36 ave

3 miles at Monarch, 7:10 ave

Rosecrest Emeline loop from Rosecrest Park by myself.  27:45, 6:55 ave.  Went 7:31, 7:27 with the uphill, 6:39, and 6:03.

After over 3 weeks off and trying to fix my back and SI issues, I got out for 2 miles.  7:42 ave

Same 2 miles as yesterday.  Hamstrings are tight!  7:37 ave

Added another mile and looped up on Rosecrest.  Hamstrings still really tight.  7:35 ave

2 miles at 7:18 ave and 15 minute bike

Nice afternoon.  3 mile loop at 7:24 ave.  7:55, 7:34, 6:45

Ran form the Homestead up by Wasatch State Park and back.  Cold icy morning, but very pretty.  7:42 ave

Loop on Leila out to Coles house and back via Crown Rose and Rosecrest.  7:16 ave.  This run hurt a bit, but it was good to get 4 miles in.  7:16 ave, with a 6:26 last mile.

Snoy Icy roads since we finally got snow last night.  Same run as on Monday.  7:23 ave

Butterfield Park and back via Juniper and Rosecrest.  7:28 ave

3 Miles at 7:15 ave, 6:26 last mile.

4 miles in the snow and ice.  Out on Prospero, trail to Mirabella until 2 miles and then back the same way.  Used my use trax, loved them!   7:56 ave.

Only 912 miles for the year.  Next year, should be better though.