Create.

9 running miles

* 6 by myself, 1 with the twins and 2 with Smo. Smo and I ran what we have dubbed "The Critter Valley Loop." On our short two miles we saw 3 deer, 3 bunnies, 1 chipmunk (we think that is what it was), 2 squirrels, 5 lizards and lots of colorful birds. It was AWESOME!

1000 meter swim

box jumps

bird dogs with claps

plank spins: forward plank, to push up with clap, to side plank with hip abduction, to dip, to side plank with hip abduction then repetitions

B SL stance with eyes closed

Still in awe of Smo's performances yesterday. Her 2:33 800 really got her fired up.

http://youtu.be/DWX-27BxSeA

4 easy miles

B SL flutter kicks

Quadruped B SL hip ER

Click series heel raises

CMJ

5.5 miles, including hills x 3

Mostly on the trails just off of River and Brigham Road.

Hill (steep hill headed south on River Road): .25 miles (5K effort), jog back down x 3

It's always seems so crazy to me how an 11:15 mile on a rocky uphill trail can work you like no other and yet feel so invigorating.

Squat ball tosses

B SL ball tosses

Eccentric HS B SL bridge slides

3.5 miles

SL squats

Band walks w/ GTB: lateral, forward, backward w/ knees bent and knees straight

Eccentric heel raises: knees bent and knees straight

Hip flexor stretches

5 miles (4 HM pace)

5 miles biking

Sh ER

Rows -> ER

H. Abd

pec minor stretches

lat stretches

LH bicep stretches

* One of the great things about my work setting is that although I am at an outpatient orthopedic clinic I also get to see other types of patients. The reason for this is that many individuals do not want to take the extra half an hour to travel to St. George, especially when they need to be treated two or three times a week. One such patient is seeing me for cardiac rehab. This particular patient is hilarious (at least I think so). Since we are not a cardiac rehab clinic, don't have an EKG, etc., I have to take extra percautions for his safety and monitor his vitals closely during exercise. Well, today when he was during a more strenous part of his session he grabbed his heart and let out a huge gasp. Of course, within a fraction of a fraction of a second I had literally leaped to his side (likely faster than I have ever moved before). Immediately he began laughing hysterically. "Gotcha" he kept saying. Dang him! Probably the highest my heart rate has been in years!!!!

2 measly miles:

Woke up late and had to pack before work. Ry and the kids left yesterday for SLC. I suppose 2 is better than 0, but not by much, only by about 2.

Nothing for me but a whole lotta something for Smo and Sherm!!

Today was the USATF Junior State Championship in Provo, Utah. Both Smo and Sherm raced, and both Smo and Sherm placed. In fact, they both took 1st in both of their races. The stars were aligned in there favor.

Sherm's (12) results:

100 meters: 14.23 s, 1st place.

* This race was a shocker since this is actually one of Sherm's slowest times. He fiddled around with the blocks for a bit and didn't feel like they were sticking right. He got frustrated and pushed them back and decided to run without them. His start was crazy slow. Somehow he pulled it out in the end though by .21 seconds.

200 meters: 28.86 s, 1st place.

* This was closer to Sherm's speed, but he still doesn't have it to where it was last year when he trained. In fact, it wasn't until this past week that Sherm decided to run track again. Basketball had ended and he was laying around the house FAR too much. So with a little encouragement he decided to give track another go. :-)

Sophia's (13) results:

800 meters: 2:35.7, 1st place.

* Roughly two seconds from her best time. The 2nd place girl came in at 2:41.48 and so she didn't have anyone to challenge her for the spot. Perhaps that would have gotten her another couple of seconds. But still a fantastic effort and spectacular race.

1500 meters: 5:18.78, 1st place.

* HUGE PR for Smo on this race. Her previous best was last week at a 5:26.xx. She looked CRAZY strong. 2nd place ame in at 5:32.24, so once again not sure if she really got into that deep place where you pull everything out. No worries though, I'm sure that will happen in a few weeks at Region (Utah, Montana, Idaho, Wyoming).

Great day!!!!!