Speed only kills if you don't have it!

Ran up to Coles via Leila and the trail and back on Crown Rose and Rosecrest.  7:14 ave and 20 degrees with a headache.

Didn't want to run today, but managed to get out for 3 miles.  7:14 ave

3 miles at 7:13 ave

6 mile run out to the Cove and back, back Crown Rose way.  7:14 ave

Ran to practice at Rosecrest and then to the end of Butterfield with the kids and back home solo.  7:16 ave

Yellow Fork with the kiddos.  Pretty decent amount of snow.  2 miles up and back.  10:10 ave

5 ginder miles solo.  Legs were tired. 7:19 ave

Easy run after school.  7:19 ave

Run and out to Butterfield Park and back.  7:14 ave.  Last mile was 6:08.  Air was horrible!

Out and back to Cove Pond.  Potty break at the pond, glad the restrooms were open.  Still dont feel great on runs, and the air was still kind of bad, but I finished decent.  Last mile was 6:11 and the ave was 7:14.

3 miles at 7:23 ave

38 degrees and raining hard, turned into snow and then back to pooring rain.  Ran to Rosecrest Park to get the kids going, then to the end of Butterfield and back via Crown Rose and Mount Ogden.  Maybe the most wet I have ever gotten on a run!  7:13 ave.  6:27 last mile.

Down to Monarch and looped on Shaagy, Prospero, and Leila home with the team.  3.5 miles at 7:15 ave

Out to the Cove and back.  Legs were tired today.  I still don't feel great when I run, I keep hoping I will go out one time and feel good again.  7:10 ave

Ran out toward Fort Herriman and then to Rosecrest for practice.  Ran out to the Cove Pond and then back home via Rosecrest and Mount Ogden.  Glad I had my trax on since there was about 4 inches of snow.  Snowed the whole run.  Tough running, but kind of fun.  7:45 ave.

Ran to Monarch, then with the kids out to Fort Herriman.  Did 1 mile of tempo (6:11) to 13400 S , .5 mile recovery and then a faster .5 miles (2:49).  Then finished home for 7 miles.  Felt out of shape!

Ran down to Monarch and talked to Greg a while then ran out to Butterfield Park and back home.  7:38 ave.  Legs felt like crap!

2.5 miles way easy.  4 Pick ups in the last mile.  7"33 ave

Drove out to Salt Air and alone and warmed up with Chad Robinson for 1.5 miles. . 2 alone.    I knew this would be tough since I haven't run a 5k in years and I am pretty out of shape.  It went about as expected!  Got my trash kicked and felt like I hadn't run fast in years!  19:19 for a 5k..that is rough for me!  Anyway at least I got out and did it and know where I am at.  cooled down 1.2 miles.  Ended up a distant 3rd in the age.

Evening Run before Parent Meeting.  7:09 ave out to Butterfield and back.  Foot stillknotted up and arch is sore.

Out around the Cove and down toward Main and back.  First 10 miler of the year.  7:13 ave.  Right foot still having issues and it was sore after the run.  I taped it for the run and seemed to help.

Legs were shot today!  Struggle the whole way.  Foot held up on the run, not quite as sore after.  7:21 ave

Easy run to Monarch the up Shaggy to Friendship with the kids and down Crown Rose and Leila home.  7:32 ave.  Legs are shot!  Foot still very tender.  The weather was way nice, 47 degrees.

Well, I over did it with my right foot today!  I taped it up to go 10 and didn't notice it a ton until the last 3 miles and then it got bad.  

I did the standard 10, out around the Cove Pond and down to almost Main on 6400 W and back.  But today I ran into Steve King at 2 miles and he came with me about 4.5-5 miles.  I came up 6400 with him and had to add on Butterfiled Parkway to the round a bout.  It was fun to visit with Steve.  The foot is messed up now, so I need to figure it out.  7:27 ave

45 Min of Spin, letting the foot rest

50 min of spin, 90 sec intervals and 90 recoveries.

Push ups and Pull ups 36 and 72

Spin 50 min

Easy 2 miles.  Foot still tight and sore from ice burn yesterday. 7:48 ave.  Didn't want to over do things so I went short and then did the spin bike for 45 min.  

60 min spin

Easy run out to Butterfield Park via Leila and back via Crown Rose and Mount Ogden.  Foot was tight, but really started to bug the last 10 minutes.  7:38 ave.  Foot still hurts and I can't figure out why.

%miles to Rosecrest Park and out to Butterfield and home via Crown Rose and Mount Ogden.  37:07 for the run.  Rained the whole time and it was cold and I was soaked!  Foot hurt the whole time, but I had the arch support on and that seemed to help a little.

Nice weather for the run, about 50 degrees.  Ran with Greg from Monarch up Shaggy and to Fort Herriman, then back via Jones and Shaggy.  4 miles at 7:32 ave.  7:01 and 6:56 back.

Foot was better in the new shoes!

Snowy Icy run.  Of course no snow plows out.  Wore my trax on my shoes and stayed in the snow.  Run was slower as a results.   Foot a bit better maybe, but still sore.  8:12 ave

Cold and slick out this morning.   I ran out to the Cove and back, and tried to stay in the cushion snow as much as possible.  Saw Ty and later Austin Saunders out running.  Foot felt better today than it has in the last 3 weeks, so I didn't want to overdo it, but I also wanted to take advantageof it at the same time.  7:28 ave and 6:29 last mile.

Ran out on Leila to Mirabella and past the gully to the top of the hill.  Ran into my team.  Then came home the same way.  Foot was a little more sore today, but I managed.  Felt tire, but the way home I still ran decent (7:03, and 6:25).  7:18 ave

Ran out to Butterfield Park and and back later in the evening.  Rough day at work and home, and the run wasn't much better.  7:22 ave., last mile was 6:17.

Ran to Rosecrest and then ran up Emeline with Greg for 3 miles, and then home by myself.  6:37 last mile.  7:21 ave.  

Ran in the new Bostons and the foot was showing greater improvement.

Standard 10 miler out around the Cove pond and down to Main and back.  Freezing cold, 18 degrees when I left!  I took it easier, mostly just wanted to get through without hurting my foot again.  Ran into Ty and Seth at the Cove pond and they ran with me do to Main.  Bitter wind coming back!  Because I went down a bit further I came home via Crown Rose N and Leila once I got to Blackridge Elementary.  7:18 ave.  Last 3 miles were 6:46, 6:39, and 6:17.

Missed my 15k today, this winter sure hasn't went as planned, stupid injuries!  Hopefully I can figure things out.

Ran 10 miles with the kids on the first day of track.  It was decently warm, upper 40s, but the south wind sucked the first half.   Went up 6000 W, Main, 6400 to Butterfield Park and down to Monarch via Juniper Crest.  Back to the school on 5000 W, Main, and 5600 W, and finished by the Tennis Courts.  7:10 ave.  Best mile was 6:36, last mile was 6:42.

Marked the little grinder and then ran to Monarch for practice, and back up with the kids.  Did a couple of hills and then home.  Foot was super sore today, but the weather was way nice, 54 degrees.  7:43 ave

Ran out to the Cove and back this morning.  Weather wasn't bad, just windy.  Foot was much better today than yesterday.  Fairly even run  8:18, 7:34, 7:33, 6:56, 6:56, 6:32.  7:18 ave

Easy 5 miles to the Butterfield Park at 5:00am.  Foot was sore.  I took it way easy, 7:42 ave..

Same run as yesterday, just came back Crown Rose and Mount Ogden.  7:32 pace.  Felt better than yesterday, foot was a bit better too.

Late night and didn't sleep well.  Got up and forced myself out the door.  Wanted to get a longer run, but I didn't want to over do it either.  Felt pretty sluggish most of the way out, better back.  Went out to Main and 6000 W the normal way other than I went out via Leila.  Came back in 34 minutes and had a decent mile up to Cove Pond, then came home Rosecrest and Mount Ogden way.  Last mile was 5:58, with I was happy about.  7:12 ave..  Foot was tight at times, but it held up ok.

Early morning run to Butterfield Park and back.  Cold!  22 degrees and dark.  Foot was tight.  7:32 ave..

Today I became a Masters!

Didn't know if my foot would hold up to 15 but I really wanted to get one in, and since I had the rest of the day off I decided to just run and see and call my wife to pick me up where I finished.  Weather was cold, but not horrible, mid 30s.  The foot bugged right away, but never got worse.  Ended up making it the whole 15 from Butterfield to JRP.  The head wind the last couple miles was freezing and miserable, but I managed.  Mile 1 was 7:47, and 14 was 7:01 (stupid wind!), but the rest were all sub 7:00s, with the last one at 6:39 into the wind.   6:52 average.

4 Miles at 7:24 pace.  A little rain, and the foot bugged a bit, but I just took it easy.

Slept in until about 7:30.  had to talk myself out the door.  Decided to make it easier travel wise and go from home out and back.  It snowed all night and it was 30 degrees when I left.  Ran up around the Cove pond and up to the gate at Butterfield Canyon and back.  Foot started to tighten up a lot the last several miles, so I didn't push it.  Tough run for me today, but I was glad I got it done.  7:27 ave for the 16 miles.

Easy run with Greg from the HS out on the Corridor tral and back.  7:30 ave

Ran with Greg from the school. Stomach was having issues and I didn't feel well.  7:42 ave

Ran out on the trail along the corridor and back with the boys, mostly Seth and Paul.  Sloppy snowy and the North wind out was bitter.  7:26 ave

Early morning run out to the Cove and back.  Cold and snowing 7:48 ave

Easy 5 miles out to Butterfield park and back.  Semi decent weather finally!   7:22 ave

First Boston 20.  This one kicked my butt!  I wasn't sure where I was going to go for the run, but I waited until after 8:30 because it was in the 20s.  I decided to go Butterfield Canyon and Bacchus and back.  This was a tough course with a lot of long hills.  I did take some drip drop with me and was glad I did, even though I had never trained with it.  Pretty chilly and windy today, which added to my already tough run.  Finished decent with sub 7:00s and a 6:24 last mile.  Feel trashed though and glad to have this one in the books.  Foot was about the same, not bad sometimes and bugged other times.   7:27 ave and 2:28:58.

6 miles a out and back from the HS on the corridor trail.  Nice spring day!  windy.  7:28 ave

AM- 6 miles in the cold and dark.  7:46 ave  Hips are trashed!

PM- Ran a loop from Davis High before Super Meet.  7:22 ave.  Nice day!

Ran from Davis with Greg up the trail to the Chase park and then did a tempo mile back.  Had a tail wind.  5:23 mile. and then a mile back to Davis for a 7:26 ave

4 easy miles on the corridor trail and back to HS with Greg.  7:40 ave

Ran up to Butterfield Canyon and down Bacchus, Daybreak Lake, 11800 S, and Tithing hill to the JRPKW.  7:04 ave with the last mile at 6:22.  About 40 degrees, dcent wind.  Felt okay and the foot held up.  20 #2 in the books.  It was nice to have the day off and get this done today.

Easy run to Butterfield Park and back, recovery.  7:34 ave

AM- Easy 6 miles out to Cove and back.  About 30 degrees.  7:51 pace with orthotics in.  Not sure I liked them much.

PM- Ran aout for 2 miles twice, once with me and myself and once with Greg.  7:35 ave.  Still not sure about the inserts, but it was 60 degrees.

Ran out to Butterfiedl Park from the HS.  Tempo .5 into the wind and up hill.  Tempo mile north on 6400 W, and tempo.5 down in old Herriman to the church and1 mile cool down.  6:36 pace, 5:39, and 5:24 pace.  7:08 ave

Ran both runs with orthotics, not sure if they help or hurt?!

AM- was 6 slow miles out to the Cove and back in the dark,  40 degrees though.  7:47 ave

PM- Greg and I ran from the Riverton Park down on the JRP out and back.  7:47 ave

Ran out north on corridor trail from the HS 2.5 miles.  Did a 5:31 tempo mile back and then finished with a 1.5 mile cool down.  7:13 ave

Easy run with the boy out to the Corridor trail and back.  7:33 ave

Ran the Riverton Half this morning as a training run for Boston.  Wanted to hit about 6:30-6:35 pace consistently.  I did pretty well.  Statrted slower so I passed a bunch of people the whole race unit the end.  1:26:40 for my time, 6:34 ave.  Didn't really care for the course or the race, but it was good for me to do it.  11th overall and 2nd in the Masters.   

AM-  6.5 miles at 7:33 ave.  Ran to Rosecrest then out to the Cove with the boys, came home via Rosecrest.

PM-  Ran a couple of loops from Monarch and a couple loops around on the grass at practice.  7:09 ave

Ran  4 miles from the HS solo.  Tempo 3rd mile in 5:34.  6:56 ave

Morning run with the boys.  To Rosecrest Park up around Emeline and back on Rosecrest, turned by Blackridge Elementary and headed home.  7:28 ave

Ran out to Butterfield Parkish and back from the HS.  Did the 4th mile on 6400 W as tempo at 5:35 pace.  Nice weather!  7:08 ave

Early morning run solo out to Butterfield Park and back.  7:45 ave

Ran out to the Cove Pond and back and did miles 5, 6, and 7 as tempo (6:05, 6:12, 5:43).  It had been raining all night, but I just got a few sprinkles mostly.  Felt decent and was happy to hold 6:00 pace for the 3 miles.  Last big run before Boston.

AM- Early morning run with the boys on Mirabella and back.  7:31 ave

PM-  4 miles solo from the HS, with the secon mile as tempo (5:30).  6:55 ave

Easy early morning run out to Butterfield Park and aroung to Private road and back.  7:34 ave

Cold and and nasty North west wind!  Went from home after practice.  Ran out to Fort Herriman and back via Leila.  Did the mile from Rosecrest home as tempo in 5:38, then cool down back on Leila.  7:14 ave

Had the day off so I ran this morning later.  It was a blizzard!  Big huge flakes pelting me in the face the whole way.   Last pre-Boston run at home.  7:25 ave

Chris and I ran 2 out and back from the hotel in Peabody.  Super late night getting in, and I am tired.  Easy pace.  7:44 ave

Easy run with Chris from the hotel, went toward Salem this time.  7:44 ave.  Even more tired today after a long day in Boston and anotherlate night coming back from the Baseball game. 

Well, it was crazy!  Quite the rookie Boston experience for me.  It rained all night, but when Chris and I got off the train it was just sprinkling, but when we got to the clothing drop off it started rain cats and dogs!  We got soaked getting onto the bus and the ride there took forever and the windows were open so it was cold.  

When we got to the start we were directed to the porta pots in a sewer swamp where every step your feet would sink in muddy water.  I asked a volunteer if there was a better place, amybe concrete somewhere, he told me no that this was the best spot.  If I saw that guys again I probably would have knocked him out!  After trudging through the mud and water we went around the corner and there was a track!  We could have sat on the track and turf and not gotten muddy.  Of course being rookies we didn't have extra shoes to chuck, which is what I would do next time.  So we were ticked adn wet, muddy, and cold before we even walked to the start.  

It stopped raining before the start, and other than the pre-race BS it wasn't bad, just sprinkling.  I started in the middle of wave corral 2 in wave one.  The start was crazy because everyone takes off and they are all of your own ability, so it was crazy, just trying not to trip over people the first 4 miles.  The first 5 miles were so muggy and humid that I was sweating bullets the whole time.  This concerned me because of the amount of fluids I seemed to be losing.  I was careful to drink often and I took electrolytes and all 3 Gu.  The weather was crazy too.  It would get hot and muggy, then sprinkle a bit and be muggy, and then cold and muggy.  I welcomed the cold part, because I have been used to doing runs in the dry cold air of Utah, 20- 35 degrees most of the time. 

I never really felt good the whole time, and my attitude sucked off the bat because of the pre-race issues.  I started at 6:20 pace, then started to fall back to about 6:27 pace by half.  By then I could tell I was running out of gas, literally!  Imissed my family and Chris' family at 16 miles too.  I started to really fade the last 10k and then after dragging Heartbreak, the legs were starting to slow a lot more.  The last 4 miles I would put a little surge on and feel the calves trying hard to cramp, so I would slow back dow, but I didn't care at that point since my average was going down the toilet.  I just wanted to finish!  I have never run out of gas like that, I am sure it was the humidy that contributed a large part of that.  The other bummer was that I was close to Chris and Damon Cox a lot of the race and never saw them.  I was bummed about that because running with a friend might have helped a bit, but on the other hand I was plain old done! 

When I crossed the line I felt crappy, but kept moving because the body was starting to cramp up.  I have never been so drained at the ened of any of my 27 marathons.  I drank 7 cups of Gatorade at the finish and 3 water bottles as I staggered down the street.  I had a banana and protein bar too, I was out of fuel bad!  

I made it to the clothing pick up and then to the family meeting area, which of course both were the furthest away.  When I got to the meeting area I saw Riley Cook, then my wife and son, and my buddy Damon Cox, and Chris and his family all together close.  We had a good visit at the end.  

Overall, Boston was a good experience.  The trip was great and I finished decent for conditions and my lack of long runs and decent training.  I will go back and do it agian, but I will no longer be a rookie, I will be better prepared when I do.  The energy of the runners, family, and city was amazing, wished I could have sucked some of it up to propel myself to a little better race, but that is how marathons go sometimes.  

Easy on on Corridor Trail with Greg.  7:30 ave.  Legs are wrecked, either from Boston or my Hypervolt!

4 miles at Monarch, 7:02 ave.

Out to Main and back from the HS.  7:13 ave

Looped out around the Cove and back on Mirabella and Mount Ogden.  Last mile was 6:14 and 7:04 ave for the run.  Went later morning when it was warmer.

Earlier morning run with the the boys.  7:33 ave

Ran in the rain at Monarch, last mile 6:32, 7:23 ave

Butterfield Park and back in the morning because I had the day off.  7:13 ave

Easy 3 with Greg from the HS.  7:29 ave

Ran after work.  Windy, but cooler.  Felt good outside and the run wasn't bad either.  7:02 ave

Easy 4 with Greg from the HS.  7:31 ave

4 on the grass at Monarch, 7:25 ave

Ran on the new Eric's trail above the Res with Connor Jones.  9:01 ave

Early morning run before State.  Still sick and coughing, but nice to get out.

Still coughing and hacking, but the run wasn't bad other than that.  7:07 ave

Same as the other day, still coughing, but ran better.  6:56 ave

Ran this morning 2.6 miles at 7:37 ave, then an out and back with Jaren at 8:15 ave for 1.5 miles

Ran 8 miles loop this morning, last mile was 6:16, 7:12 ave

Ran 2 miles with Jaren after at 8:25 ave

5 miles around Midway in the morning

2 miles with Jaren at 8:20 ave

Ran a 5k at 7:05 ave with a 5:44 mile.  Still congested and felt like I couldn't breath.  Ran 3 with Jaren right after at 8:01 ave.

Ran with Lucy this afternoon on a loop from Monarch.  7:28 ave

Ran Nestle's 5k today with my family.  Was late getting there and only go a half mile warm up in before.  The first mile was rough, and I was pretty slow.  Mile 2 after the hill was a bit better, and the 3rd mile I finally dropped below 6:00.  I have just been so congested and can't breath, and it was bad the first half  of the 5k yesterday.  19:20 was my time, and 26th overall, and 2nd in the age.  Boy do I have a long way to go!  Went on a 3.5 mile run after the race.  My wife ran 29 mi and my son 26 min with cramps for his first one.  Kind of fun to have the whole family do it!

Nice and easy loop this morning.  7:24 ave.  Still congested.

Blackridge with the new trail to the west after.  8:21 ave

Loop Cove Pond, 6400 West and Mirabella.  6:55 ave

Easy Out and back from Monarch with Tim, 7:54 ave

Easy loop with the kids, Monarch -Shaggy-Mirabella- Rosecrest-trail.  5.3 miles at 7:23 ave

Ran from the Res up Blackridge and over and out to the end of the Eliminator and back.  Cool morning, but nice for running.  Lots of bikers at the end, but not many others.  8:25 ave

Butterfield to Blackridge Res and back, 8:17 ave

4 miles form Butterfield Park before meetings.  7:22 ave

Marked the time trial course and then an extra 3.  7:18 ave

Easy 4 and striders at the end.  7:39 ave

Ran from Robinson's to the road the Tuacahn and back.  7:24 ave

Ran out on the costal hwy in Carlsbad, north and back. 7:19 ave

Rainy morning ran into Encinitas and back.  7:07 ave

Camp ground, Costal hwy, and a lot of beach.  7:39 ave

Similar to yesterday, last day on the beach.  7:35 ave

Same run as last Friday.  7:26 ave

Easy run with Randy, up to the Cove Pond and back from Monarch.  8:04 ave

Gun slinger-snakeloop in Yellow Fork.  Swept up the slower kids going longer.  9:32 ave

Ran down to practice at Monarch the Shaggy way.  Ran back up Shaggy with the kids and back via Rosecrest and Juniper..  7:24 ave

Super tired from this week!

Hot late morning run looped around Rosecrest and Leila and did tempo the 3rd mile.  Cooled down after.  5:34 mile and 7:10 ave.

Hot later morning run, did 2 tempo miles.  Kicked my butt and I am still congested, so that didn't help much.  5:34 and 5:23.  6:55 ave

Easy Pipeline with Greg.  Greg started to slow way down the last couple.  Nice morning and nice run.  8:38 ave

Easy 3 loop on tired legs.  Late morning too, so getting bot.  7:22 ave with some pickups last mile.

Ran the Riverton 10k this morning.  I had no real desire to race and wasn't motivated, but I did show up.  Only got a .5 miles for a warm up, with I needed about triple that. Started late and in the back.  Moved up into 4th and then could never get going fatser.  Ended up 4th overall with a 40:28.  Cooled down a mile with Greg and my boys.  

Easy 2 to loosen up after the race and hike yesterday.  7:38 ave

Ran out to the gravel pit on the canal road in Willard, then back and north of the spring about a half mile.  I forget how tough those hills are!   7:45 ave

First Butterfield Canyon run of the year.  7:17 ave

Easy out and back on Mirabella, with barefoot striders at the end.  7:25 ave

Early Morning Pipeline with Damon, fun to talk and catch up.  7:50 ave

Up the Cove hill and back to Butterfield.  8:15, 7:59, 6:40, 6:30

Yellow Fork JV Hill with the 3 Freshies.  9:58 ave

Easy 4 miles.  7:40 pace

Alta down with Greg, Chris, Tim, and the boys.  6:24 ave with Chris, not bad for 7:00 ave the first 3.  Going to be sore!

Easy 10 out and back on the Jordan River Parkway with Logan Fielding.  Good to visit and catch up.  Glad we went slow because my legs are trashed!  7:27 ave

Up the Cove hill and back.  8:24, 8:09 up, 6:12, and 5:54.  7:10 ave

Easy run from Butterfield up Emeline and back.  7:44 ave

Warmed up with Greg and Brian Summers, hot morning 83 degrees!  A bunch of my boys showed up to the race and two of my girls.  I was still tight from Alta last week, and I am out of race mode, so I figured it would be tough, but it ended up being slow!  I did did catrch Tyler and Chayse at the end, then Tyler cam back on me.  legs were shot and the hot weather made it worse.  Ended up 2nd in the Master's though.  Cooled down after with Logan Petty.  I have a alot of work to do!  

Eric's trail today, nice and slow.  Still tough and hot even with the slow pace.  8:53 ave

Started 2.5 up Butterfield Canyon and ran down to Jordan River Parkway.  First 5 miles with Tim and Brady.  I added on another mile on the trail to make 17.  The weather was great because it had rained all night, so it was 65-70 degrees the whole way.  Calves were still a bit tight.  Glad I got this one in.  6:54 ave, and the last mile was 6:26.

Run into Eraly Park the long way. 7:51 ave

Radio Hill Run, 7:49 ave

Hurt my back lift the water jug out of the bus!  Ran easy on the trail afterward, maybe a mistake.  7:25

AM- 4 miles at 7:28 ave.  Back was tight, but better.

PM- Record high of 102 in SLC, bloody hot!  7:28 ave

Easy 4 miles

Easy 4 mile morning run out to Butterfield and back.  7:31 ave

Easy 4 miles to private road and back from Monarch. 7:15 ave

Easy 4 miles 7:41 ave

4 miles at 7:34 ave.  Hot!

Ran out to the Cove Pond and back.  With 3 miles to go I tweaked my hip and couldn't run at first.  Ender up running slow the rest of the way home.  7:45 ave

Hot run with Randy  7:49 ave

Same run as Tuesday.  7:33 ave.  Hip still stiff.

9 miles at the Premier Invite at Cottonwood Complex.  7:36 ave

Cove Hill.  7:38 ave

20 second progression run from Monarch.  Bloody Hot!  7:44, 7:24, 7:01, 6:33, 6:15, cool down at 7:19.  7:03 ave

3 Miles easy with Tim. 7:39 ave

Early morning run, pretty warm out and I am trashed!    8:03 ave

4 mile loop around Emeline from Rosecrest, with Tim and Randy.  7:49 ave

Started out at McKissick's with Tim, Conner, Kaden, and Mason.  We ran together for 2 miles and then they feel back.  The boys passed me at 5 miles when I got a drink, and then I passed them at Redwood Road at the light and never saw them again.  I ran out north and saw Greg and some of his kids.  Ran into my team on the way back, Kyler was up from Dixie today.  Ran back solo.  The plan had been to run with the boys down to practice and then run with the other boys at practice and I basically ran solo the whole run.  Beautiful morning, in the 60s and nice.  Felt decent for being beat up and tired all week.  7:03 ave the fist 9 and then ended with a 6:54 ave, so I picked it up on the trail.  Pretty consistent.  The weather was perfect!

5 Easy mile up to Butterfield to practice and home.  7:39 ave

7:24 ave for 5 miles from Monarch toward Cove Pond and back.

AM- Solo run in the dark, same as Monaday's run.  7:57 ave.  Groin still hurting and stiff.

PM-  5 miles on the grass at Butterfield Park.  7:51 ave

5 Miles to practice at Monarch, to the splash park with the kids, and home.  7:33 ave

Ran down from Butterfield Canyon with Josh and Conner, ran down to the JRPWY for 13 at 7:03 ave.  Greg jumped in with me for 3.5, then I finished the last 3.5 solo.   6:59 ave.  Mile 1 was 8:12, then 2  was 7:10, 4 7:02, and 11 7:00, all others were sub 7:00 pace, last mile in 6:34.  First 20 miler done!

Legs were tired, but not bad during the run today, did pretty well.

Ran up to Butterfield Canyon without the Cove Pond loop.  Got the kids going for practice and then ran home the same but with the Cove Pond loop.  15 miles at 7:23 ave.  Last 3 were 6:44, 6:36, and 6:23.

3 miles easy on the grass at Butterfield Park.  8:16 ave

AM- Over to Rosecrest and then the Monarch Loop with the boys in the dark.  5 miles at 7:44 ave

PM- Up and over Blackridge, then around on the bottom trail and back.  5 miles at 8:15 pace.  It was so hot, but we got some sprinkes at the top for a couple of minutes.

Ran from Monarch easy with the coaches and kids on the reverse timetrial course.  Turned around and did a 5:45 tempo mile on Prospero and Leila.  Cooled down .5 miles after.  7:30 ave

Way hot out!

Weights upper body and some legs.

Same run as last time, but this time James and Conner joined me for 13, 7:01 ave.  I headed South on the JRPKWY unitl I alost hit the end, then came up to the new church and park on 1300 W, mostly because of a wrong turn.  I came back on 1300 W and back to the trail by the pool.  Last mile was 6:13 ave the total average was 6:55.  Felt decent, even tough the legs were tired and a bit sore from this week.

AM- 5 easy miles to Rosecrest and out on Mirabella.  7:46 ave

PM- Up the Cove Hill then repeat miles down.  5:04 and 5:03.  6:53 ave for 6 miles

AM- Early morning practice ot past Buitterfield and back.  7:41 ave. for 6 miles

PM- Easy Loop from Butterfield Park.  7:43 ave for 5 miles

Ran at Butterfield Park on the wet grass.  Jumped into 2 x 100 m 5:40 ave and 5:50 ave with the boys and 1 x 500 meter repeat at 5:25 ave, total run was 7:31 ave.

5 miles loop nice and easy at practice.  7:30 ave

Ran with Chris and Logan Petty down Little Cottonwood and down to 11400 South and Jordan River Parkway.  We strted after 6:00pm and ran down the canyon into the sun.  Glad that they stayed with me the whole way.  It started to get dark when we hit 15 miles and we had to run sidewalk all the way down 12300 South.  It was super dark when we hit the trail, but the last mile the Friday the 13th full moon came up and we had good light to finish.  The weather was pretty good, the company was great, and the lgs are trashed.  No miles over 7:00, and 6:28 ave.  

Hit In N Out for a couple burgers and strawberry milk shake after the run.  

Easy 3 mile jog at Eastbay, 8:13 ave

AM-  Morning run up Emeline and back with the kids and then home.  5.5 miles at 7:44 ave.  Legs are still pretty sore.

PM- 6.5 miles up over B;ackridge and around on the BST.  Windy! 8:35 ave

AM- Ran out to the Cove with the boys.  Ran into Steve King on the way out.  Steve ran with me all of the way home.  Good to catch up.  Nice weather after the storm too.  7:33 ave for 6.5 miles.

PM- Ran a loop around Emeline and Leila with Randy at practice.  7:35 ave

Ran around at Butterfield Park and then did the last mile with Whitney at 6:02.   7:20 ave

Easy 6 miles at 7:34 ave.  Half of it with Randy.

Ran with Chris down the Huntsville marathon course.  We started and it was 40 degrees, ran up 1 mile and down to Huntsville park after that.  About 7-11 miles we got rained on bad and soaked, it was freezing!   My hands were so cold at 15 that I took my gloves off because it was warmer.  I felt like I was struggling at this point, cold and heavy legs.  I finished it out stronger, while Chris struggled the last 2 miles in.  We got done right at dark.  Quite a bit of trafic!  6:36 ave for the run.  Glad to get it done!

AM- 6 miles with the kids out to Mirabella and back.  7:37 ave.  Legs are still beat up.  

PM- 7 miles looped trail to Mirabella to Main to 6400 W down Private and the trail.  Left achilles was bugging me.  Easy pace. 7:18 ave

AM- Easy 5 miles with the boys.  Cooler this morning, felt good.  Left achilles still bugging.  7:43 ave

PM- Easy 4 miles at Monarch  7:43 ave

Morning run because of Parent Teacher.  2 miles of tempo.  5:43 and 5:21  7:15 ave

5 easy miles Private from Monarch and back.  7:31 ave.  Legs are pretty hammered!

Easy Park City meet parent miles.  Achilles has been bugging me for most of the week.   8:05 ave

I warmed up to Butterfield park and then did tempo down 6400 and 13400 S to Monarch.  The legs were fine at first, 2nd mile the achilles started to get tight, the 3rd mile was rough and by the time I hit 3 miles at Monarch my achilles was locking up.  I tried to jog home, but basically limped for .5 miles and then wlak/limped home.  I am kind of scared this happened with St. George in one week!  the 3 miles of tempo were 5:51, 5:47, 5:51.  

I have to get myself mended in the next week!

Esy 4 miles at Monarch.  Achilles and calf were tight.  8:23 ave

NO run

Calf and achilles felt a little better, but still having issues.  Jogged at Kiwanis Park during the meet.  8:45 pace

easy run before heading to St. George.  Calf and achilles were tigher and didn't feel good.  I am a little nervous.  Praying for some help Saturday for sure!  7:39 ave

More to come

Easy 2 miles before gettig ready to head to State.  The achilles tightened up in the first block.  7:59 ave

Been sick for a week and out for 4 weeks, decided to go for 2 easy.  Hoping that the achilles was better, but it instantly got tight on me.  Maybe this is healed enough for now and I will just have to rehab and recondition it.  8:04 ave

Easy 3 miles down to Monarch and on the trail and back.  Nice weather!  Too bad the achilles is still sore and that I took 4 weeks off of running.  7:38 ave

Ran around Monarch with Tim, 8:04 ave

Easy run up and down the hill.  7:48 ave

3 mile loop.  Achilles was super tight!  7:36 ave and a nice morning.

Ran around Rosecrest at Practice.  7:47 ave.  Ran another 1.5 with Jaren in the dark after.  8:39 ave

Ran with Jaren before the Jazz Game.  8:33 ave

Ran around Layton Park at Davis Pre- Nike.  Nice day!  8:12 ave

Ran blackridge with Jaren, his first trail run.  9:09 ave

Ran around Rosecrest for practice at 7:45 ave.  Ran with Jaren for 2 miles in the dark  8:22 ave

Ran up Eric's Trail with Jaren.  4 miles at 9:12 ave

# easy miles with Jaren.  Late mornin, stomach was acting up and the cough was in full force.  8:06 ave

3 miles at 8:21 ave

Last 3 with Jaren in the snow.  8:25 ave