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St. George 5k

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Location:

Santa Clara,UT,

Member Since:

Jan 01, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Swiss Days(5k)--19:47.5

Zion Centennial Fun Run (10k)--42:19 

St. George Half Marathon--1:36:45.4 

St. George Marathon--3:22:29

Short-Term Running Goals:

I want to work on building up my base again and taking a crack at my 5k and 10k PRs.

Long-Term Running Goals:

Run to live. Live to run.

 

Personal:

I'm married with 3 cuties and a buddy. When I don't run, I'm ornery.  So for their sake--It's all for them--I run.

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to Ukraine's Armed Forces
Miles:This week: 6.00 Month: 104.50 Year: 374.00
NB 1400 Lifetime Miles: 275.75
Nike LunarEpic Lifetime Miles: 597.00
Nike Lunar Epic Oct. 2017 Lifetime Miles: 599.26
INOV8 F-Lite 195 Lifetime Miles: 544.25
Hoka Clifton 6 Lifetime Miles: 326.25
Bike Miles Lifetime Miles: 88.50
Erg Ks Lifetime Miles: 46.00
Hoka Speedgoat 4 Lifetime Miles: 417.25
Nike LunarEpic 2 Lifetime Miles: 176.25
Brooks L5 Lifetime Miles: 277.25
Desert Canyons Lifetime Miles: 106.50
PV Speedgoat 4 Lifetime Miles: 212.00
Brooks Launch 5 Lifetime Miles: 241.25
ASICS Cumulus 23 Lifetime Miles: 379.00
Brooks Glycerin 18 Lifetime Miles: 224.50
Brooks G20 Lifetime Miles: 148.75
Books 2022 Lifetime Miles: 40.00
Trail Runs 2022 Lifetime Miles: 103.00
Adidas Boston 10 Lifetime Miles: 254.50
Brooks G21 Lifetime Miles: 184.75
G20 Lifetime Miles: 147.25
Books 2023 Lifetime Miles: 50.00
Trail Runs 2023 Lifetime Miles: 106.00
Nike TK Lifetime Miles: 95.00
Altra Escalante 3 Lifetime Miles: 149.50
Altra Superior 5 Lifetime Miles: 175.25
Altra Torin 5 Lifetime Miles: 160.50
Tomir Lifetime Miles: 132.50
Kjerag Lifetime Miles: 134.75
Hoka Cielo Road Lifetime Miles: 25.50
Books 2024 Lifetime Miles: 14.00
Trail Runs 2024 Lifetime Miles: 20.00
BG 21 Lifetime Miles: 183.00
Total Distance
2192.50
Altra Instinct Miles: 145.25Asics Hyper Speed 4 Miles: 103.25NB 790 Miles: 11.00NB MR10 Orange Miles: 251.25NB MR10 Miles: 77.75Adidas Ace 3 Miles: 196.50Brooks PureConnect Miles: 189.25NB MT110 (Ziggy) Miles: 142.25Adidas Rocket Miles: 101.75NB MT10 Miles: 20.00Brooks Cascadia Miles: 120.75INOV8 F-Lite 195 Miles: 31.25NB MT101 Miles: 7.00Montrail RR Miles: 5.00Brooks PureGrit Miles: 62.50Adidas Mana Miles: 80.75NB MR00 Miles: 21.00Brooks Ghost 5 Miles: 121.00Brooks Ravenna 3 Miles: 123.25Nike Free Run 3 Miles: 40.25Mizuno Wave Precision 13 Miles: 52.75
Weight: 155.31
Total Distance
7.00

pm--7 I did a different variation of an out-and-back today. I ran on the tready @ 4% for 6 miles, increasing speed up to  8-min. pace. The last mile, I increased the pace and decreased the incline incrementally. Although the pace wasn't as fast as my previous out-and-backs, it was still a challenging run. 

 On another note, I found out yesterday that I ran more miles in 2011 than Tony K. He's injured, and I'm progressing. Watch out. 

Altra Instinct Miles: 7.00
Weight: 0.00
Total Distance
7.00

pm--7 Got home after going back to work for the year and realized that I was a little beat from the anxiety of getting into a groove. I totally intended to run for over 2 hours today but defaulted to the tready. I hit a warm-up then 10 x 100 at 6-min. pace w/ equal distance rest and a cool-down. A run is usually inevitable if I give it a little time.

Asics Hyper Speed 4 Miles: 7.00
Weight: 0.00
Total Distance
11.00

pm--11 Hit the Barrel Roll w/ Sidewinder and finished w/ the Barrel Roll to the Sidewinder trail junction and returned on Precipice. I didn't get out until almost 4:30, so by the time I was done, it was well into the gloaming.

NB 790 Miles: 11.00
Weight: 154.80
Total Distance
10.75

pm--10.75 I'm not sure what it is, but I've felt downright beat when I get home and end up putting off the run for a while. Inevitably, this leads me to the tready. Tonight, I really became intimate w/ the tready and hit it for 90 minutes while watching Bill Moyers and Joseph Campbell in their interviews about "The Power of Myth." It's quite fascinating really. Tickles my hippie bone. 

NB MR10 Orange Miles: 10.75
Weight: 153.80
Total Distance
5.25

pm--5.25 Ran w/ the kids to the double churches and back. It was good to get out w/ them again.

NB MR10 Miles: 5.25
Weight: 0.00
Comments
From Stoner on Tue, Jan 10, 2012 at 00:31:19 from 209.33.250.238

erhem. But we are young adults...not kids! ;)

From Vis on Tue, Jan 10, 2012 at 01:10:28 from 208.88.8.22

Once again, you're right, young lady.

Total Distance
10.50

pm--10.5 I didn't get out until this evening because of family stuff, and when I did get out, I was battling a constant headwind. All in all, it was good to get a medium-long run in to top off the week. 

Adidas Ace 3 Miles: 10.50
Weight: 0.00
Total Distance
14.00

pm--14 I felt like crudola heading out for this run but really ended up easing into something splendid. I ran up Lava Flow, made my way to The Canyons, and hit Snow Canyon Parkway. From there, I connected to the Spectrum 10k course until 200 E. And I flipped it. Really nice run at this end of things. 

Asics Hyper Speed 4 Miles: 14.00
Weight: 155.80
Total Distance
6.75

am--6.75 Early morning run on the usual route w/ 10 x 100m strides mixed in. I was a bit tight at the beginning. 

Brooks PureConnect Miles: 6.75
Weight: 156.80
Total Distance
12.50

pm--12.5 I headed out through Santa Clara on the highway to Main Street in Ivins. I went to the top and then over and down through Santa Clara. I'm enjoying this longer runs. 

Adidas Ace 3 Miles: 12.50
Weight: 155.60
Total Distance
10.50

am--5.5 A truncated version of the usual morning route. It was a tad bit cooler this morning. Nice. 

pm--5 Trail Thursday. Ran Mustang Pass loop w/ the great ones. I realized today that it's hard to run right behind someone on a trail. Oh and I saw the legendary Goold (sic).

Altra Instinct Miles: 5.50NB MT110 (Ziggy) Miles: 5.00
Weight: 156.00
Comments
From Holt on Fri, Jan 13, 2012 at 10:37:00 from 204.113.55.41

Gould's Gold! It's all real!

Total Distance
6.25

pm--6.25 Had a hot date w/ my wife, so I didn't get a run in until later. Hit the tready for a progression run. I started @ 8:30 and built to 7:15. 

NB MR10 Miles: 6.25
Weight: 0.00
Comments
From Baggs on Sat, Jan 14, 2012 at 12:07:10 from 209.33.233.212

Hey happy birthday.... you gettin' old.

From Vis on Sat, Jan 14, 2012 at 16:15:21 from 208.88.8.22

Thanks. I guess I'm catching up to you.

Total Distance
15.50

am--15.5 Went up Gila trail w/ Tom and met Turtle and Justin on the way up. Then cruised back down w/ Chad and the beardies. Overall, good run. I'm beat at the end. The accumulated elevation was ~2,000 ft. Some good climbing. The new shoes are also nice except in the sand. The porous upper is bad in the dunes. 

NB MT110 (Ziggy) Miles: 15.50
Weight: 0.00
Comments
From Jusrunn on Mon, Jan 16, 2012 at 20:09:25 from 24.40.88.207

Hey Travis, it was nice running with you this weekend. If you end up going out on the Zion course and need some company let me know.

Total Distance
6.00

am--6 I intended on getting in my long run for the week today but ended up doing some exploring work w/ Matt G. for the Zion 100. We basically had to find our way off the lip of a mesa to follow a cow trail to the Kolob Terrace Road. I was going to add some farting around on Smith Mesa, but the time ran away from me today. 

NB MT110 (Ziggy) Miles: 6.00
Weight: 0.00
Total Distance
6.00

am--6 Usual morning run w/ a little less pep. 

Asics Hyper Speed 4 Miles: 6.00
Weight: 0.00
Total Distance
13.00

pm--13 I went out to the South Hills and hit Sidewinder and the full Rim loop w/ an extra loop on the top mesa. It was perfect out, and the pace was moderate for the trails. I also got to finally enjoy the 110s without oodles of sand. 

NB MT110 (Ziggy) Miles: 13.00
Weight: 156.00
Total Distance
12.00

pm--12 I combined the usual morning run w/ the Green Valley loop for a nice longish run. I felt pretty beat by the end.

NB MR10 Orange Miles: 12.00
Weight: 157.00
Total Distance
7.25

pm--7.25 A nice run w/ the great ones and then 10 x 100m on the track w/ equal rest in between. 

Adidas Ace 3 Miles: 7.25
Weight: 0.00
Race: St. George 5k (3.1 Miles) 00:20:03
Total Distance
7.00

am--7 I warmed up on the back side of the course and did some dynamic stretches and striders and waited for the race to begin. It's been quite a while since I've really run a 5k, so I wasn't sure about pace from the beginning--I didn't put a chrono on this and just ran at what felt like a solid pace. For the 1st mile or so, I passed a few folks and was passed by some dude who just rocketed away. After that I was pretty much alone although i could hear a runner or 2 behind me somewhere--1 being a great high school runner. I was a bit fearful that she would burn by my the last .25 or so. But I just kept rolling as best I could. The last mile was definitely the slowest of the day. When I turned to head up the homestretch, I could hear someone right behind me, so I gave it all I had left and maintained my spot to the finish. Like I said, I didn't time myself, but the clock said 20:07 as I crossed the line. 

I would have liked to PR today--I was about 20 seconds off--but I also wanted to see where I am roughly as far as fitness goes. Although 5ks are 3 miles of just hanging on, I actually felt pretty good after the race. I cooled down around the finish area and cheered Baggs into the finish where he proceeded to take a small taste of anything offered to the athletes. Fun day. BTW, I think I finished in the top 10 overall. 

8th actually. Although apparently 10 years younger and from Draper. Good times.

Brooks PureConnect Miles: 7.00
Weight: 0.00
Comments
From scotthughes on Sat, Jan 21, 2012 at 15:15:07 from 209.33.211.3

Nice race today! I sucked today.....Way to go with your training, you are doing well, looks like a great year ahead for you!

From Holt on Sat, Jan 21, 2012 at 17:52:19 from 97.126.206.196

Good run!

From JamesH on Sat, Jan 21, 2012 at 19:34:13 from 208.117.127.7

Not to shabby for an old man!

From Tom on Sun, Jan 22, 2012 at 11:41:59 from 67.199.179.59

Nice job! Great 5K time to start out the year.

From Baggs on Sun, Jan 22, 2012 at 12:29:52 from 209.33.233.212

A taste is all... not buffet like some folks.

Total Distance
7.00

pm--7 I hit the tready for a "hill" workout. It was basically 3 x 200m of slow high knees @ 5% w/ 2-3 minutes recovery jog and 200m @ -2%, followed by 4 x 100m @ 7:30ish pace. I did this circuit twice. 

Adidas Rocket Miles: 7.00
Weight: 156.00
Total Distance
6.00

am--6 Usual morning route w/ 10 x 100m strides in the middle on a frozen, foggy morning. 

NB MR10 Orange Miles: 6.00
Weight: 154.60
Total Distance
7.00

pm--7 A nice little run w/ miles anywhere from 8:00 to 7:40. It took me a while to get running this evening. 

NB MR10 Miles: 7.00
Weight: 156.40
Total Distance
8.00

pm--8 Another tready hill workout--each set was 3 x 200m incline followed by 400m recovery and 200m @ -2% and a few strides. The first set was @ 5%. The second @ 7%. And the third @ 10%. I felt pretty beat by the end. 

NB MT10 Miles: 8.00
Weight: 156.00
Total Distance
10.25

pm--10.25 For some reason, I've had trouble running until later in the evening. Tonight, it was the usual morning route w/ a few loops mixed in and an extension on the tail end. The pace was nice and smooth until the last mile or so. 

Adidas Ace 3 Miles: 10.25
Weight: 0.00
Total Distance
15.00

am--15 Hit the Rim trails w/ Tom. Extended to Barrel Roll and headed home. It was a beautiful day after the initial chill wore off. 

NB MT110 (Ziggy) Miles: 15.00
Weight: 156.00
Total Distance
14.75

am--5.5 I didn't run last night because the stomach was showing what felt like precursors to a little gamboo. So far it hasn't hit me. I got out this morning for a nice run.

pm--9.25 Went over to Sidewinder and did a few long hills. The weather was perfect.

Brooks PureConnect Miles: 5.50Brooks Cascadia Miles: 9.25
Weight: 154.80
Total Distance
8.00

pm--8 A nice little tempo run in a progressive fashion. Averaged 7:45.

NB MR10 Miles: 8.00
Weight: 0.00
Total Distance
11.50

am--6.5 Early morning run on the same route as Tuesday w/ a little extension and 10 x 100m strides. It was almost "warm" this morning.  

pm--5 Temple Quarry w/ the great ones. It's fun to get out w/ them. They really dig and work hard. 

Asics Hyper Speed 4 Miles: 6.50Brooks Cascadia Miles: 5.00
Weight: 0.00
Total Distance
9.25

pm--9.25 Go-to tready hill workout. 3 sets of 3x (200m @ 10% followed by 400m recovery @ 1.5 then 200m @ -2%) followed by 4 x 100m. The plyometric stylings of high knees on the incline really feel good. 

Adidas Ace 3 Miles: 9.25
Weight: 156.70
Total Distance
14.00

am--14 I ran from home out through Anasazi Trail (Tempi'po'op) and back home. There's a bit of climbing in this run, so, after yesterday's hill workout, the uphills were tough. This was a solo run, and, every once in a while on a solo run, I take the ipod. The Black Crowes buoyed me up. 

Brooks Cascadia Miles: 14.00
Weight: 152.00
Total Distance
8.00

pm--8 Small workout: 3 x 1 mile @ 7:00min. pace w/ 800m recovery. I added an 800 @ the same pace on the end. This felt surprisingly good. 

Asics Hyper Speed 4 Miles: 8.00
Weight: 0.00
Total Distance
6.00

am--6 Usual morning run w/ the usual morning crowd. 

Brooks PureConnect Miles: 6.00
Weight: 0.00
Total Distance
7.00

pm--7 A little workout--4 x 800m in 3:26, followed by 400m recovery. Then hit a 400 in 1:40 and a 200m in :48. Nothing super fast but stretched the legs a bit. 

Adidas Rocket Miles: 7.00
Weight: 0.00
Total Distance
6.00

am--6 Usual morning run w/ 10 x 100m mixed in to things. 

Brooks Cascadia Miles: 6.00
Weight: 0.00
Total Distance
10.00

pm--10 Did the Rim Trails w/ a little farting around mixed in somewhere there to make an even 10. I also did something I don't ever do--I went shirtless for a few. It was a nice afternoon. 

Brooks Cascadia Miles: 10.00
Weight: 153.00
Comments
From Michael Finch on Sat, Feb 11, 2012 at 16:49:22 from 75.169.213.205

you mean fartleks right? :) are you running dog town 1/2?

From Holt on Sat, Feb 11, 2012 at 19:13:53 from 71.213.81.158

shirless? Ohh la la!

Total Distance
3.00

am--3 Helping w/ a 5k. Today, life just required more time than normal, and running got the squeeze. Normally, I would fret about this. The trade-off was worth it today. 

Brooks Cascadia Miles: 3.00
Weight: 0.00
Total Distance
8.75

pm--8.75 A nice little run w/ a 45-min. tempo--~7:30 pace. 

Brooks Cascadia Miles: 8.75
Weight: 155.60
Total Distance
5.25

am--5.25 A truncated version of the usual morning run after my running buddy failed to show. 

Brooks Cascadia Miles: 5.25
Weight: 154.80
Total Distance
10.00

pm--10 Intervals: 6 x 1000m. The splits were 4:19, 4:16, 4:13, 4:10, 4:07, and 4:04. It felt good overall. It's been hard to get out running lately, but it always feels worth it when I'm done. 

Brooks Cascadia Miles: 10.00
Weight: 157.00
Total Distance
6.00

am--6 Usual morning run w/ some unusual morning fog. Good times. 

Altra Instinct Miles: 6.00
Weight: 0.00
Total Distance
10.00

pm--10 Went on a run w/ the great ones on the Zen Trail and then added a few on the racetrack after. The Gap/Loop area could be interesting to explore in the future. 

 

INOV8 F-Lite 195 Miles: 10.00
Weight: 0.00
Total Distance
12.00

am--12 Started the day w/ the 5k for Taleah. I ran w/ Sadie and we finished in roughly 32 minutes. Not much after that, I went w/ Tom and others out to hit BR and Sidewinder. The weather, pace, and conversation were all exceptional. I might starting getting out for a weekend night run on the trails. We'll see if that starts tonight or not. 

NB MR10 Miles: 3.00NB MT110 (Ziggy) Miles: 9.00
Weight: 0.00
Total Distance
16.00

am--9 I went for a run on the Heights w/ a 5k time trial in the middle. I hit 20:58 for the time trial, which felt pretty decent. The goal wasn't to go all out but to go under 22:00. 

pm--7 I hit the Rim trails w/ a buddy. At first, the left hamstring felt a bit dead. Things worked themselves out eventually. 

NB MT101 Miles: 7.00Brooks PureConnect Miles: 9.00
Weight: 0.00
Total Distance
5.50

am--5.5 A slightly truncated morning run. There is no acute fatigue from yesterday just overall fatigue. 

NB MR10 Orange Miles: 5.50
Weight: 0.00
Total Distance
6.50

pm--6.5 I ran a mix of paces, from 7:30 to 6:00, in random pick-ups. In the middle, there was a 6:19 mile. I was inspired by the great ones' time trial after school, and, also, the plan called for a 1500m time trial @ 6:05. I did slightly better than that with a 5:53 1500m. 

NB MR10 Miles: 6.50
Weight: 154.60
Total Distance
6.50

pm--6.5 I initially set out to do a bit of a workout, but, between the howling wind and the still-dead legs from yesterday, I just got out for a run. Won't say much more than that. 

Asics Hyper Speed 4 Miles: 6.50
Weight: 155.60
Comments
From Abbie on Thu, Feb 23, 2012 at 23:53:55 from 174.52.133.131

I still think yo supah! Way to run in the wind with dead legs, that's pretty tough. You're tough. Thanks for commenting on me blog. I really enjoy yours. Keep it up, the running and blogging :)

From Vis on Sat, Feb 25, 2012 at 11:09:16 from 208.88.8.22

Thanks, Abs. You're doing super. Keep running until you catch the bug, and your life will change for the better.

Total Distance
7.50

pm--7.5 Some good miles, singing Weezer out loud. 

Altra Instinct Miles: 7.50
Weight: 155.60
Comments
From Shakes on Fri, Feb 24, 2012 at 23:16:16 from 74.211.28.53

Coach! I didn't know you were a singer!

From Vis on Sat, Feb 25, 2012 at 11:07:53 from 208.88.8.22

I'm really not much of one, but Weezer gets me going.

Total Distance
12.25

am--12.25 I ran over to the Zen Trail head to run w/ some folks who had organized a 10k. When I got there, I waited and no one showed, so I headed up the trail. On top, streamers started to appear on bushes and rocks. I followed them, and they led me into Mo's Valley. The trail and the view were great. At the bottom of Mo's Valley, I ran past some folks, and someone tracked me down and asked me if I was the winner. I told him I was in my eyes but probably not for the race. In the end, I was able to follow quite a bit of the trail those good folks were running. I was just a bit in front of them. From there I ran back home. 

The body feels beat, and the legs feel like mush. The couple quicker days must have really got to me. Anyway, the week turned out pretty well. 

NB MT110 (Ziggy) Miles: 12.25
Weight: 151.60
Comments
From Abbie on Tue, Feb 28, 2012 at 23:01:18 from 174.52.133.131

Nice work Vis. You're a winner in our eyes.

Total Distance
13.00

am--6 Usually morning route w/ a little drizzle from the middle on out. 

pm--7 A truncated tready Michigan. Started w/ a warm-up and then hit 1,000, 800, and 600 @ 6:40 pace, each separated by an 800 @ 7:05 pace. Finished w/ a 400 that progressed to 6:00 pace and a cool-down. 

NB MR10 Miles: 7.00Adidas Ace 3 Miles: 6.00
Weight: 156.60
Total Distance
10.00

pm--10 Got out a little later and farted around the neighborhood, first up toward the Canyons and then down into Green Valley. The night was beautiful. 

Altra Instinct Miles: 10.00
Weight: 0.00
Total Distance
8.50

pm--8.5 I ran the usual morning route w/ an extension. There was an easy fartlek in the middle--1:30-2:00 then :30-:40 seconds. It's been harder to get out the door, but the payoff is fantastic. 

Brooks PureConnect Miles: 8.50
Weight: 0.00
Total Distance
8.50

pm--8.5 A run @ varying paces while watching the Jazz beat the Heat. I sincerely hope that LeBron didn't bruise his thorax w/ all the false victory chest bumps.

Adidas Rocket Miles: 8.50
Weight: 0.00
Total Distance
10.00

pm--10 It took me a while to get out tonight. When I finally got out, I hit the same route as Wed. @ a leisurely pace. 

NB MR10 Orange Miles: 10.00
Weight: 155.60
Total Distance
7.00

pm--7 A nice little run w/ a 3k time trial in the middle--11:50. The calves were a bit tight afterward. That's roughly the pace I hit for my mile a week or so ago. 

Adidas Rocket Miles: 7.00
Weight: 0.00
Total Distance
6.00

am--6 Usual morning route. 

NB MR10 Orange Miles: 6.00
Weight: 0.00
Total Distance
8.00

pm--8 Tonight, I warmed up and ran a progressive tempo run, starting at a moderate pace and ending 2 ~7:00 min. pace. 

Altra Instinct Miles: 8.00
Weight: 155.80
Total Distance
7.00

am--7 Usual morning run w/a small extension.

Brooks PureConnect Miles: 7.00
Weight: 0.00
Total Distance
12.00

pm--12 Nice trail run w/ the head lamp out on Barrel Roll w/ Ben. First real night run, working into May. 

Brooks Cascadia Miles: 12.00
Weight: 0.00
Total Distance
13.00

am--13 A nice little run in the Hurty Dirty Half. There was a decent turn out and a good vibe. The folks who put that on do a good job of spreading the joy of running. 

NB MT110 (Ziggy) Miles: 13.00
Weight: 153.80
Total Distance
7.75

am--7.75 A nice little run w/ 12x sprint-&-float 100s @ the SC track. By the end of the 100s, it had turned into a struggle and shuffle, but it felt like a bit of a workout. 

Asics Hyper Speed 4 Miles: 7.75
Weight: 156.00
Total Distance
5.00

Montrail RR Miles: 5.00
Weight: 0.00
Total Distance
7.25

pm--7.25  A nice little run w/ an 800 time trial--3:05. The plan called for a 3:07. This week has been a bit of a dud for me. I started behind the 8 ball w/ daylight savings and then have felt fuzzy since then. 

Altra Instinct Miles: 7.25
Weight: 0.00
Total Distance
16.00

am--16 On the 16th. Went out for the Zion 100 group run on Gooseberry. It was a perfect day for a run. I may have almost salvaged the week. 

Brooks PureGrit Miles: 16.00
Weight: 0.00
Total Distance
14.00

am--14 Accompanied Baggs on the Spectrum 10k. I warmed up for a little over a mile up the canyon, ran the race in an even hour, and then ran home via the parkway. 30 miles in 2 days, in 2 runs, make the legs a tiny bit fatigued. 

Adidas Ace 3 Miles: 14.00
Weight: 0.00
Total Distance
6.00

pm--6 A run. 

NB MR10 Miles: 6.00
Weight: 0.00
Total Distance
6.00

am--6 Usual morning run in the last of the winter weather. 

Brooks PureConnect Miles: 6.00
Weight: 0.00
Total Distance
9.00

pm--9 A decent run w/ 2.5 @ inclines in .25 and .5 intervals from 5%-15% and 2 @ a moderate 7:40 pace. The intervals were tough near the end. 

NB MT10 Miles: 9.00
Weight: 0.00
Total Distance
4.00

am--4 A truncated morning run because I'm not sure whether or not I'll be able to get out later. 

Altra Instinct Miles: 4.00
Weight: 0.00
Total Distance
11.00

pm--11 I'm trying to get out of a funk, so I hit the Barrel Roll w/ Sidewinder, tying into it from the single track down by the corrals. The run started w/ a good climb. Finally settled into some kind of a groove 4 or 5 miles in and ended up actually enjoying the run. 

Brooks PureGrit Miles: 11.00
Weight: 0.00
Total Distance
5.00

am--5 AC w/ the kids + DI solo. Interestingly enough, I'm a little sore from yesterday. 

Brooks PureConnect Miles: 5.00
Weight: 0.00
Total Distance
12.00

am--6 Usual morning run in a little warmer weather. 

pm--6 Ran from my daughter's soccer game @ Unity Park in Ivins back home along the Heights. The evening weather was perfect. 

Altra Instinct Miles: 6.00Adidas Ace 3 Miles: 6.00
Weight: 0.00
Total Distance
10.00

pm--10 A nice run w/ 4-mile warm-up and 6 @ ~7:40ish. 

NB MR10 Orange Miles: 10.00
Weight: 0.00
Total Distance
12.00

am--12 Ran from my house to Moe's and ran around in the dirt w/ Tom and Andy. Good running and nice chatting.  

 

NB MT110 (Ziggy) Miles: 12.00
Weight: 0.00
Total Distance
5.00

pm--5 Monday has been my bogie day for the past few weeks, so even a 5 spot is good. 

NB MR10 Miles: 5.00
Weight: 0.00
Total Distance
6.00

am--6 Usual morning run. 

Altra Instinct Miles: 6.00
Weight: 0.00
Comments
From Frida Nilsson on Tue, Apr 03, 2012 at 20:57:27 from 24.40.88.234

What about running with us soon? Sounds like a plan! :)

Total Distance
7.00

pm--7 A nice little progressive run that ended in the mid 7s. 

Asics Hyper Speed 4 Miles: 7.00
Weight: 0.00
Comments
From Baggs on Thu, Apr 05, 2012 at 09:42:37 from 204.113.55.55

way to be progressive

Total Distance
5.75

pm--5.75 Ran w/ the great ones to Starbucks and back via Harts.

Adidas Ace 3 Miles: 5.75
Weight: 0.00
Total Distance
31.00

am--31 Parked near the road to Diamond Ranch Academy and ran up the road, past Kokopeli Golf Course, and onto the highway through Apple Valley because we couldn't find the access to the front side of Little Creek Mesa. We accessed the mesa from the West and ran back the way we came w/ a little extension on Gould's Rim. Overall, a very good run. Got a chance to get out w/ a neighbor and try some fueling and pacing goals. Took ~ 6:15.

Weight: 0.00
Total Distance
3.00

pm--3 I didn't get out until late--It's my wife's bday. When I did get out it was with her. We had a good time chatting and enjoying the weather. It doesn't seem like there's any residual fatigue from Saturday. I guess that's good. 

NB MR10 Miles: 3.00
Weight: 0.00
Comments
From Baggs on Tue, Apr 10, 2012 at 09:26:01 from 204.113.55.55

Way to go!

Total Distance
6.00

am--6 Usual morning route in shorts and a short-sleeve shirt. 

Altra Instinct Miles: 6.00
Weight: 0.00
Total Distance
7.00

pm--7 A nice run w/ 5ish miles in the mid-7s. It feels good to stretch the legs a bit and run like I'm part of a Sketchers commercial. 

NB MR10 Miles: 7.00
Weight: 0.00
Total Distance
9.00

pm--9 Some miles w/ the girls after school and then a few  more after my daughter's softball game. 

NB MT10 Miles: 3.00Adidas Ace 3 Miles: 6.00
Weight: 0.00
Comments
From Holt on Fri, Apr 13, 2012 at 09:20:34 from 204.113.55.41

Nice work coach - and by that I mean softball coach!

Total Distance
5.00

pm--5 Easy miles while watching the 2011 Boston Marathon. Man, the new, taller Geb is smooth. And what can a guy say about the Kenyans? Compared to them Ryan Hall looks like Shaq. 

Adidas Rocket Miles: 5.00
Weight: 0.00
Total Distance
25.00

am--25 Woke up and ran a little neighborhood 5k fundraiser and then headed out into the hills--Anasazi Trail and Barrel Roll--before heading home. It seemed to drizzle the entire run. 

Weight: 0.00
Total Distance
5.00

pm--5 Easy peasy. Quite the marathon today. 

NB MR10 Miles: 5.00
Weight: 0.00
Comments
From Baggs on Tue, Apr 17, 2012 at 09:05:46 from 204.113.55.55

What is peasy?

Total Distance
9.75

pm--9.75 I ran to the softball game and then wandered around a bit before heading home. Somewhere in the middle, I helped an old lady up who had fallen. While I was in the act, an off-duty police man came to help and said the woman was drunk. He took over from there. 

Altra Instinct Miles: 9.75
Weight: 0.00
Total Distance
12.00

pm--12 Ran Gould's Rim w/ Zion Matt. I'm marking this section of the course. It's about half dirt road and half single track. We saw a rattler on the way back down. 

Brooks PureGrit Miles: 12.00
Weight: 0.00
Total Distance
10.50

am--5.5 A truncated version of the usual morning jaunt. 

pm--5 Sandburg's w/ the great ones. It was a warm one out. 

Brooks PureConnect Miles: 5.50Adidas Ace 3 Miles: 5.00
Weight: 0.00
Total Distance
3.25

pm--3.25 A slow trudge. I guess all the time in the hot sun the last few days has zapped me a little. 

NB MR10 Miles: 3.25
Weight: 0.00
Total Distance
5.50

pm--5.5 A nice easy run at the end of a toasty day. 

NB MR10 Miles: 5.50
Weight: 0.00
Total Distance
6.00

am--6 Usual morning run w/ a discussion about the anaerobic/aerobic development split of the average soccer player. 

Altra Instinct Miles: 6.00
Weight: 0.00
Total Distance
6.50

pm--6.5 A progressive run, never reaching a supah intense pace. I had a niggling ankle and foot the last few days, but it disappeared as I warmed up. The magic of running.

NB MR10 Orange Miles: 6.50
Weight: 0.00
Comments
From Frida Nilsson on Thu, Apr 26, 2012 at 09:29:49 from 204.113.54.30

I think we're running 5 w. 200's but not sure. You should join us!!

Total Distance
5.25

pm--5.25 A nice run to get back in the swing of things. I went out and ran an old route into Green Valley. This is my first run in a few days due to life and cruddy sleep. 

Brooks PureConnect Miles: 5.25
Weight: 0.00
Total Distance
4.25

am--4.25 Mixed up the morning run a bit and threw in a couple hills and Lava Cove. It was a beautiful morning. 

Altra Instinct Miles: 4.25
Weight: 0.00
Total Distance
3.00

pm--3 A little exploratory desert run w/ Matt and Ben to work out the last few kinks on the Z100 course. 

Brooks PureGrit Miles: 3.00
Weight: 0.00
Total Distance
5.50

pm--5.5 A nice little run w/ a progressive pace. 

Asics Hyper Speed 4 Miles: 5.50
Weight: 0.00
Total Distance
7.25

am--7.25 A nice little jaunt up by the little league fields to do some Ironman spectating. Then I went down into Green Valley and back. 

NB MR10 Orange Miles: 7.25
Weight: 0.00
Total Distance
7.00

pm--7 Marked the Gould's Rim section of the course. I guess we'll see what Friday and Saturday have in store. 

Brooks Cascadia Miles: 7.00
Weight: 0.00
Total Distance
2.00

pm--2 Ran a couple miles in street clothes to finish marking the course. It was fun to get out and run a bit. I'm getting kind of nervous. 

Weight: 0.00
Race: Zion 100 (52 Miles) 17:09:00
Total Distance
52.00

There isn't a ton to say. Signing up for a race like this is scary, and the buildup is a real rollercoaster ride, but I made it to the starting line. I thought I had a fuel/hydration plan that would work--Clif shots, S-Caps, and water. It did work for about 18 miles. Then the heat came. My stomach, or more specifically my bowels, took a turn for the worse and backed up. I couldn't stay on top of my hydration. By mile 35, I had dropped from 170 pounds to 153. The EMT, or at least that's what she was supposed to be according to the highlighter tat on her shoulder, told me it wasn't a problem because I didn't gain weight. So I kept going. Things really started to fall apart between 35 and 42. I was barely holding on at 42. It felt so good to sit down for a while and dring some broth. The precursors to passing out happened a few more times before the aid station at 51. I had to sit down and gather myself a few times to get up the biggest climb on the course. By this time, it was getting dark, and thankfully my wife, who was "pacing" me to the next aid station, had my headlamp. Just before we reached station 6, someone yelled at us. He was without a light on the north rim of Gooseberry. So we went back to him and helped him in. When we made the aid station, I was cashed. 

Overall, my first attempt at a 100 was pretty surreal. I didn't ever really think about miles until I realized that I was overheating at halfway. I met some cool people--Eric, Cory, and Hector--and had some great conversation. Some learning happened. I don't know if there is another adventure like this in my future--it's too close to think about right now--but the take-away is much more positive than negative. Congrats to Matt for putting on a great inaugural event. 

Weight: 0.00
Total Distance
3.25

pm--3.25 Went out for a little jaunt w/ the fam. The legs feel pretty normal. Not much residual fatigue at all. Not sure what that means, but I do know that it feels good to get out and run. 

Weight: 0.00
Total Distance
5.00

am--5 Truncated morning run due to a meeting. Still feeling pretty good. 

NB MR10 Orange Miles: 5.00
Weight: 0.00
Total Distance
4.25

pm--4.25 A nice little jaunt, alternating between 1.5%, 3%, & 5% incline. I like running. 

NB MT110 (Ziggy) Miles: 4.25
Weight: 0.00
Comments
From Annaca on Fri, May 25, 2012 at 15:05:35 from 208.88.8.22

"I like running." Awesome.

Total Distance
3.50

pm--3.5 A routine similar to yesterday, farting around @ different inclines. I'm just easing back into it. On a side note, stoner rock/jam bands sound really good right now--Allman Bros., Black Crowes, Derek and the Dominoes, etc. 

Adidas Rocket Miles: 3.50
Weight: 0.00
Comments
From JamesH on Thu, May 17, 2012 at 22:11:37 from 208.117.127.7

Yes, yes it does!

Total Distance
5.00

pm--5 Afternoon desert miles w/ Tom out by his new house and the airport. It felt good to be out in it today. 

INOV8 F-Lite 195 Miles: 5.00
Weight: 0.00
Total Distance
5.00

pm--5 An easy run, working to a stouter pace. Just getting some zip back. 

Adidas Mana Miles: 5.00
Weight: 0.00
Total Distance
6.00

am--6 Usual morning route. I'm going to try to jump the miles up a bit this week--40ish?

Brooks PureConnect Miles: 6.00
Weight: 0.00
Total Distance
10.00

am--7 I ran a nice little run @ various inclines, mostly between 3% and 5%. I'm going to hit something in the afternoon because I didn't get out yesterday due to the business of life. 

pm--3 Easy tready miles followed by core routine--front planks, side planks, leg lowering, metronomes, crunches, Jane Fondas, and one-legged spelling. 

NB MT110 (Ziggy) Miles: 3.00
Weight: 0.00
Total Distance
6.00

pm--6 A nice quicker pace run w/ 3 tempoish miles--mid 7's--in the middle. The legs feel a bit tight. 

Asics Hyper Speed 4 Miles: 6.00
Weight: 0.00
Total Distance
16.00

am--16 Got out on the Barrel Roll w/ Sidewinder and the Rim Trails w/ Cory and Ben, my 100-miler buddies. The run was very nice, and the temps were excellent. In the end, I felt worked over. Go figure. 

Brooks Cascadia Miles: 16.00
Weight: 0.00
Total Distance
5.25

pm--5.25 Feeling kinda funky in a bad way, but I still got a run in tonight. It actually capped quite a great day, traveling and decorating graves. On a side note, I'm not sure I'm ever allowed to live anywhere but Santa Clara. The interment of my mom's family on the hill above Santa Clara goes back 4 generations. 

NB MT110 (Ziggy) Miles: 5.25
Weight: 0.00
Total Distance
7.25

am--7.25 Ran towards the already risen sun into Green Valley and back behind Sunbrook. This is a nice little route. I didn't get out until 8:30ish, but it was pleasant out. 

Brooks PureConnect Miles: 7.25
Weight: 0.00
Total Distance
7.50

pm--7.5 I ran a few on the tready and then ran to the in-laws for some swimming. I had to give some blood today for work. It makes me feel a little off. 

Adidas Rocket Miles: 7.50
Weight: 0.00
Total Distance
9.00

am--9 Turned the usual morning run into a run on the Barrel Roll w/ Sidewinder extension. The desert is a good place to be in the morning. 

I also hit 1,000 miles for the year today. 

Brooks PureGrit Miles: 9.00
Weight: 0.00
Total Distance
4.00

am--4 Just some running. 

Weight: 0.00
Total Distance
5.25

pm--5.25 I did some quicker running--sub-8:00 for me--to get the legs moving. They need to be ready to keep up w/ the XC kids next week. I also had a thought or 2 about some races I would like to do this year or at least the kind of races I would like to do. 

Altra Instinct Miles: 5.25
Weight: 0.00
Total Distance
3.50

am--3.5 First day of summer XC practice. We had quite a few new kids but were missing others. .5 Barefoot warm-up and a nice little run to the Hell's Hole trailhead. 

Brooks PureConnect Miles: 3.00
Weight: 0.00
Total Distance
4.00

am--4 Turtle Creek and kids camp. 

Weight: 0.00
Total Distance
0.00

Spent a long, long day at Disneyland--7:00am-10:30pm--walking constantly in the elements. I'll chalk it up as time on my feet. 

Weight: 0.00
Total Distance
0.00

Another goose egg. This time in California adventures. There was a bit of running to fetch fast passes and what not, but I'm not counting it as anything but time on my feet. 

Weight: 0.00
Total Distance
0.00

One more. Not quite as long a day but still no time for a run, as I was watching a sleeping child in the hotel room most of the night. 

Weight: 0.00
Total Distance
5.00

pm--5 A nice little progressive run to remind the legs that they can run and to christen the new shoes that I broke in for a few days @ DLand. I had a lot of time on the way home to ogle the Mojave. 

NB MR00 Miles: 5.00
Weight: 0.00
Comments
From Baggs on Sun, Jun 10, 2012 at 06:53:21 from 209.33.233.177

What a great place to break in new shoes. I would definitely count that as time on your feet and there is a certain element of 'running' that goes along with that adventure extravaganza know as Disneyland. Hope it was a great time. I saw some kids out running by my house the other day assumed it was XC practice but didn't see you guys out with them so maybe they were solo? Where you going to be on the 16th of June? Summer Games triathlon baby!

Total Distance
10.00

am--4.5 Did a little barefoot warm-up--.5--on the grass and hit some of our first XC dirt miles on the tortoise road. XC pace will come slowly. 

pm--5.5 Got out on the trails this afternoon. The pace wasn't very stout, but I had to work. I hit the Sidewinder and the near loop of the Barrel Roll. 

Brooks PureConnect Miles: 4.00NB MT110 (Ziggy) Miles: 5.50
Weight: 0.00
Total Distance
5.00

am--5 .5 Barefoot warm-up, followed by 2 loops on the dirt mile. After, I got a bit in w/ the kids club. (I actually cooled down w/ each of my daughters.) Still transitioning into XC mode. 

Adidas Ace 3 Miles: 4.50
Weight: 0.00
Total Distance
4.50

am--4.5 Barefoot warm-up followed by a nice little run barely into Green Springs. After we had a meeting about summer camp. 

NB MR10 Orange Miles: 4.00
Weight: 0.00
Total Distance
5.00

am--5 Lots of grass this morning. Most went 3, but Kaylee and I went 4. I enjoy grass miles. 

Weight: 0.00
Total Distance
4.50

am--4.5 A nice run through the fields and around the hill, to and from Pine View park. Ran w/ Liz and Kaylie (sic). 

Adidas Rocket Miles: 4.25
Weight: 0.00
Total Distance
5.00

am--5 Ran on the dirt roads from Tonaquint to Green Valley. It was a hot morning. Nevertheless, the discussion w/ Tom was stimulating. 

INOV8 F-Lite 195 Miles: 5.00
Weight: 0.00
Total Distance
5.00

am--5 Some extra barefoot before practice. We ran Maverick loop backwards, which was nice. Mia's back along w/ many others. The hill up to Maverick made me look silly. 

NB MR10 Orange Miles: 4.00
Weight: 0.00
Total Distance
5.50

am--5.5 I ran an extra barefoot loop before the warm-up and then we headed up to do some dirt loops. I actually felt pretty good, and the girls were running a pretty good pace. Liz and Kaelie are really pushing. It's great. 

At kid's club, I ran a few loops to finish of the run w/ another group and to help set up cones. The young kids raced today. It was fun to watch. Some of those kids really bring it. 

NB MT110 (Ziggy) Miles: 4.50
Weight: 0.00
Comments
From Holt on Tue, Jun 19, 2012 at 18:03:44 from 67.2.240.4

As always, thanks so much for all of your help. I know you always want to do more, but you do a ton and without you I couldn't make it and our program wouldn't be half of what it has become. You are neato!

From Holt on Tue, Jun 19, 2012 at 18:09:40 from 67.2.240.4

Just double-checked the CPR - tomorrow (that is Wednesday!) at 3:30-6:30 at the District Office.

From Vis on Tue, Jun 19, 2012 at 20:13:18 from 199.127.70.67

Double thanks, chief.

Total Distance
6.50

am--6.5 Barefoot warm-up before heading out to Grapevine Springs. It was a good run w/ a good group. I added a mile w/ the Sadester when I got home. 

Brooks PureConnect Miles: 6.00
Weight: 0.00
Total Distance
10.00

am--5.5 A few loops for the warm-up and then some nice grass miles. We had a nice little group today until Lady Boyer went into Beast Mode. 

 pm--4.5 A nice Summer Solstice run w/ Tom on some single track in Little Valley. He's got a great running playground out there near his new home. 

Brooks PureGrit Miles: 4.50
Weight: 0.00
Comments
From By-run on Fri, Jun 22, 2012 at 10:21:57 from 208.66.33.215

lets just say....its a good thing you arent ugly

From Frida Nilsson on Sat, Jun 23, 2012 at 03:56:27 from 217.211.63.212

Roberts! I hope you're not reading my running blog... or actually.. there's nothing to read! Haha. I've been super lazy updating and i apologize! I just wonder if there's any possibility you could send me some practice schedule? I'm planning on running a 10K in the beginning of September and then a 1/2 Marathon in May next year (maybe some more 5K's/10K's in between) and I need some help how to do my work outs! Right now everything is pretty easy.. I just go out and run. It's kinda boring too! Well.. My e-mail is: fridaanilsson_@hotmail.com so if you want to send me some I would really appreciate that! Hope you're doing good running! :))

Total Distance
6.50

am--6.5 We ran a nice loop around Coral Canyon. The view from on top of the ridge is nice. We had a group that stuck together pretty well today. Nice. 

Adidas Ace 3 Miles: 6.00
Weight: 0.00
Comments
From Baggs on Sat, Jun 23, 2012 at 08:32:59 from 216.229.165.162

Good to see you still get out :)

From By-run on Sat, Jun 23, 2012 at 18:48:08 from 208.66.33.215

it sure was a fun nice run! i wouldet mind doing that one again!

Total Distance
6.50

pm--6.5 Defaulted to the tready, increasing speed gradually, and hitting a few @ 3% and a couple @ 5%. Weekly mileage is moving back up. Now I need to focus on the long runs. 

NB MR00 Miles: 6.50
Weight: 0.00
Total Distance
7.00

pm--7 So every once in a while, I have one of those nights that I just toss and turn and never really get any restful sleep. Last night was one of those nights. There is no explanation for it, but it happened. Consequently, I wasn't able to answer the morning bell and get to practice, so I ended up getting in a late night run w/ some stouter pace mixed in. 

Asics Hyper Speed 4 Miles: 7.00
Weight: 0.00
Total Distance
5.50

am--5.5 I got to practice a bit early and hit an extra barefoot loop. After a little chatter, we headed up to the dirt loop and did a few miles. We got back and enjoyed another day of kids club. I ran a few loops of warm-up and cool-down w/ my daughters. On another note, my feet/ankles are ghosting small pains. 

Adidas Rocket Miles: 5.00
Weight: 0.00
Comments
From Holt on Tue, Jun 26, 2012 at 11:43:30 from 67.2.240.4

Stop it! The pain I mean.

Total Distance
6.50

am--6.5 We had a nice run up to Grapevine and stopped by the clubhouse before heading back. This run is always enjoyable. The group today was strong. There are quite a few girls ready to take on the challenge this year. 

NB MR10 Orange Miles: 6.00
Weight: 0.00
Comments
From rjarchie on Wed, Jun 27, 2012 at 12:08:12 from 72.25.192.4

Well thats good!!! Keep it up, and maybe I will bring back some Ketchup chips haha

Total Distance
6.00

am--6 Lots of grass today, and it made me happy. I hit a few extra w/ Kaylee before finishing w/ striders. Felt a little sick this morning, but, as always, running made things better. I still have some weird phantom pain in my right leg. It goes away as I get warmed up. Not too worried about it. 

Weight: 0.00
Total Distance
6.50

am--6.5 A nice run on Mustang Pass w/ the girls. I'll just say it's tougher to group up on the trails. 

INOV8 F-Lite 195 Miles: 6.25
Weight: 0.00
Total Distance
14.50

am--14.5 Got up early and headed out w/ Fast Cory to the SCRR. We hit Barrel Roll backwards and then the other way w/ the Sidewinder extension. Neither of us felt on top of our game, so we cut the last loop. 

Brooks Cascadia Miles: 14.50
Weight: 0.00
Total Distance
6.00

am--6 Some barefoot w/ a little extra. After we went into Hell's Hole and did some bounding. My ankle/lower leg was a little tender during the rest in the bounding bouts but has disappeared since. Nice. 

Brooks PureConnect Miles: 5.50
Weight: 0.00
Total Distance
5.50

am--5.5 We ran the dirt mile today. 8:30 on the first loop and 8:00ish on the second loop. Added a bit @ kids club w/ my girls on warm-ups and cool downs. 

Adidas Rocket Miles: 5.00
Weight: 0.00
Total Distance
6.50

am--6.5 Scouted a route for Friday's practice w/ my wife. I added a bit at home. We didn't get out until 9ish and it was getting warm. 

Adidas Ace 3 Miles: 6.50
Weight: 0.00
Total Distance
7.50

am--7.5 Hiked, swam, and ran a bit on the Subway trail. This was my first time. It was quite enjoyable. I'm not a huge fan of swimming in dark waters but do love the adventure and the climb out of the canyon. I'm counting this on the blog because it plays somewhat into my end goal.

On a side note, I skipped one of the rope sections by scaling down a huge boulder and jumped into a pool that was more shallow and harder than expected. I felt the landing in my heel. When I got home, I had a swollen and discolored heel. I iced and elevated and wintercrested. We'll see what happens. 

Weight: 0.00
Total Distance
5.50

am--5.5 Practice @ Tonaquint park. We ran up the trail, turned around on to the road, and, finally, went over the hill to the intermediate school. It was an enjoyable run. My foot felt fine. 

Adidas Ace 3 Miles: 5.50
Weight: 0.00
Total Distance
7.00

am--7 Went exploring on Santa Clara Hill w/ Tom. Last weekend when I ran up on Sidewinder, I noticed some fresh trail cut up the side of the mesa over. So Tom and I ran down into the wash to try to hook into it. We had to bushwhack and follow a small wash and scramble over some boulders until we finally spotted some ribbon and, eventually, came to a slightly groomed trail. It's obvious that someone has done some work w/ a shovel and maybe followed the trail on a bike. The trail leads onto the top of Santa Clara Hill, which is the tallest mesa in the River Reserve. We followed the trail about halfway across the top of the mesa before we turned around--Tom had to get back. On the way back we traversed the saddle between that mesa and the Sidewinder mesa only to stumble upon a partially cut trail leading to the top. Consequently, we hooked into Sidewinder and rode some familiar trail back. Great exploring. Next week, I would like to get out and finish exploring the trail to the end of the mesa and, perhaps, find a way to the top of Boomers. 

Brooks PureGrit Miles: 7.00
Weight: 0.00
Total Distance
9.00

am--5.5 Had a nice run to the green pole in Middleton w/ a nice little group. Even had Danny out this morning. We have some kids really stepping up this summer. I'm excited for the season. 

pm--3.5 Easy-peasy run after a nice evening at the Veyo Pool @ Crawdad Canyon. 

Adidas Mana Miles: 5.00NB MR00 Miles: 3.50
Weight: 0.00
Total Distance
5.00

am--5 Barefoot, dirt mile, and kids club. We played car lot w/ the kids. 

NB MT110 (Ziggy) Miles: 4.50
Weight: 0.00
Total Distance
10.00

am--6.5 Parkway w/ bounders. I really love the bounders. The Parkway slapped me around a bit. Stayed w/ the boys until they turned to add but just dragged after that. 

pm--3.5 A nice progressive run that ended in th mid 7s. Once I got started, I actually felt peppier tonight. 

Adidas Rocket Miles: 3.50NB MR10 Orange Miles: 6.00
Weight: 0.00
Comments
From Holt on Wed, Jul 11, 2012 at 15:17:00 from 67.2.240.4

At least you made it through, I didn't.

Total Distance
5.50

am--5.5 Some nice grass stuff w/ striders. Taylor was w/ us the whole time. That was great. Didn't get a 2nd run in tonight. I'll hit it tomorrow. 

Weight: 0.00
Total Distance
8.50

am--5.5 Nice run from VW park up the last few miles of the marathon course. The morning was beautiful--a bit overcast and cooler. 

pm--3 More as promised. Nothing spectacular. 

Adidas Ace 3 Miles: 5.00NB MR00 Miles: 3.00
Weight: 0.00
Total Distance
10.00

am--7 We had sick kids all weekend and, consequently, disturbances in the middle of the night. That really diminishes the restfulness of my sleep. So I ended up missing practice but still got in some good miles later. 

pm--3 A nice little jaunt w/ a buddy, catching up on the past. 

Altra Instinct Miles: 7.00Asics Hyper Speed 4 Miles: 3.00
Weight: 0.00
Total Distance
8.00

am--5 Dirt mile and kids club.

pm--3 An easy 3 while watching the kiddos. 

NB MT110 (Ziggy) Miles: 4.50NB MR00 Miles: 3.00
Weight: 0.00
Total Distance
5.50

am--5.5 We've been sans internet for a few days, so I'm just catching up. We did some hill work today--3 x 1 min. and 4 x 30 sec.--then added to the gas station. The kids we're strong, and the girls made the most of their first "workout" of the season. 

Brooks PureConnect Miles: 5.00
Weight: 0.00
Total Distance
8.50

am--5.5 A short jaunt followed by some grass. The temperatures were very nice. 

pm--3 Arctic Circle w/ the crew. Apparently, I was running too fast. Need to figure that out.

Adidas Rocket Miles: 3.00
Weight: 0.00
Comments
From Red Leader on Fri, Jul 20, 2012 at 13:32:22 from 208.66.32.209

You can never run too fast!

From Vis on Fri, Jul 20, 2012 at 14:23:54 from 199.127.70.247

That's the Red-Leader spirit.

Total Distance
5.50

am--5.5 We had practice at the Bloomington North Park and hit some hill work on Webb Hill--2 x 30 sec. and 4 x 1 min. The hard part was that we recovered continuing up the hill. After the hill work, we dropped off the other side and finished w/ some grass loops at the park. It seems like running in deep grass works some of the same muscles that hills do. 

INOV8 F-Lite 195 Miles: 5.00
Weight: 0.00
Total Distance
8.00

pm--8 Got in a nice run w/ 3 miles @ tinman pace, which for me is 7:30ish. For the first 3 miles or so, I had a little pf irritation. The pain hits in the back of the heel, and the Asics seem to exacerbate the problem. It has bugged me on-and-off for a while. Things worked back to normal. I've been thinking about my running a lot this week and have come to a decision or 2. Stay tuned. 

Asics Hyper Speed 4 Miles: 8.00
Weight: 0.00
Total Distance
8.50

am--4.5 A nice run in the wonderful, humid weather after a summer storm. After, we headed off to Pine Lake for high-altitude camp.

pm--4 A shakeout run @ ~8,500 down the Pine Lake road. My body always feels slightly off up here. 

Adidas Mana Miles: 4.00NB MT110 (Ziggy) Miles: 4.00
Weight: 0.00
Total Distance
12.00

am--9 Long run on the Great American Trail. The varsity girls ran strong on this one.

pm--3 Easy run down the Pine Lake road. I ran w/ a few different groups.

Adidas Mana Miles: 9.00NB MT110 (Ziggy) Miles: 3.00
Weight: 0.00
Comments
From rjarchie on Thu, Jul 26, 2012 at 18:24:56 from 70.34.10.13

Thats just a big load of POUTINE!

From Vis on Thu, Jul 26, 2012 at 18:33:34 from 199.127.70.60

I was just searching recipes on google. What a tasty looking treat.

From rjarchie on Thu, Jul 26, 2012 at 18:34:51 from 70.34.10.13

hahah of course!!

Total Distance
8.00

am--5 Long hill run. This one is killer and really allows the "strength" runners to strut their stuff. Needless to say, Stoner killed it. 

pm--3 Easy run around Pine Lake that was almost anything but easy. Pete came w/ us on this one. 

Adidas Mana Miles: 5.00NB MT110 (Ziggy) Miles: 3.00
Weight: 0.00
Total Distance
4.00

am--4 Around Pine Lake to the campground. We might have pushed the hill on the way out a bit. Good week up in the altitude. The kids did great. 

Adidas Mana Miles: 4.00
Weight: 0.00
Comments
From rjarchie on Thu, Jul 26, 2012 at 18:33:38 from 70.34.10.13

Still....a load of poutine..haha check out my running blog pic ;)

Total Distance
7.50

pm--I didn't get out this morning, so I had to hit an evening run. Warmed up for 3 then went into a 2-mile tempo (14:43). For where I am with my fitness, this felt decent. After, I cooled down for 2.5. 

Adidas Ace 3 Miles: 7.50
Weight: 0.00
Total Distance
8.00

am--8 Ran from Kayenta to home @ a nice pace w/ the wife. My body feels a bit tired and achy. 

Altra Instinct Miles: 8.00
Weight: 0.00
Total Distance
8.50

am--8.5 After the barefoot warm-up we headed toward Grapevine Springs and into Coral Canyon. On the way back we hit a 2.5-mile tempo. The girls did great even though a few of them weren't feeling well. Nice run today. 

Adidas Ace 3 Miles: 8.00
Weight: 0.00
Total Distance
5.50

am--5.5 Nice run w/ a good group on the dirt mile, followed by striders and kids club. I'm getting excited to see how the kids respond to racing next week. They'll do great. 

NB MR10 Orange Miles: 4.00
Weight: 0.00
Total Distance
10.00

am--5.5 Ran down into Hell's Hole to do some rolling hill work--4 x 1 min. & 5 x 30 sec. The girls really dug deep on this workout. And I'm not going to lie; this is one of the tougher type of workouts for me. On another note, I need to get an evening run in today. I've been having some sciatic nerve pain the last few days, so I've taken it easy. It's starting to feel better. 

pm--4.5 A nice, easy run to recover from earlier running activities. 

Adidas Mana Miles: 5.00
Weight: 0.00
Total Distance
6.00

am--6 A nice recovery run out on the Tortoise Road followed by striders. I added ~1.5 barefoot miles after the striders. I'm feeling kind of flat today and realize I need to work on top-end speed. 

Brooks PureConnect Miles: 3.00
Weight: 0.00
Comments
From JamesH on Thu, Aug 02, 2012 at 14:37:01 from 209.33.214.26

Speed? Loan me some of your extra of that if you would please.

Total Distance
10.00

am--6.5 We went to Little Valley Park and did some hill work--3 x 30 sec. & 5 x 1 min.--in a neighborhood near there. The hills felt extremely hard for me today. Maybe I'm getting old. We finished w/ ~3 miles barefoot @ the park. 

pm--3.5 A real easy recovery run. 

NB MR10 Orange Miles: 3.50Adidas Ace 3 Miles: 3.25
Weight: 0.00
Total Distance
9.50

am--9.5 Tom & I finished a really cool loop that we discovered a few weeks back. It heads off from Sidewinder and climbs up Santa Clara Hill. It's a steady, if not fairly relaxing, climb to one of the highest points in the South Hills. It will be a go-to in the future. 

Weight: 0.00
Total Distance
12.00

am--9 Ran w/ some the varsity girls on an 8-miler w/ 2.5 tempo. We went out through Middleton and back. We hit a decent pace on the tempo. The girls are working hard. I'm excited for the race on Wednesday. 

pm--3 Nice run to AC w/ a tiny bit of plyos after. I need to figure plyos and weights out. It can only make one better. 

Altra Instinct Miles: 3.00NB MR10 Orange Miles: 8.50
Weight: 0.00
Total Distance
4.50

am--4.5 Dirt mile @ a good pace in the low 8s. No miles during kids club. 

Adidas Mana Miles: 4.00
Weight: 0.00
Total Distance
10.50

am--10.5 We did some running on grass today, which is always a treat. Followed that up w/ striders, and I added some at home. Nice morning of running. 

Weight: 0.00
Total Distance
11.00

am--6 Old morning route before a meeting today. For some reason, I'm feeling a little beat but happy for the kids and their first race of season. 

pm--5 A later afternoon practice before team night @ St. George Running Center. I got a mile in before practice and a mile after on the warm-up loop. 

Brooks PureConnect Miles: 5.00Brooks Ghost 5 Miles: 6.00
Weight: 0.00
Total Distance
4.00

am--4 A nice short run on the DC trails w/ all the ornery bikers. 

Adidas Ace 3 Miles: 3.25
Weight: 0.00
Total Distance
7.00

pm--7 Headed out a bit before sundown for a nice run. It was still warm but tolerable. I ran up to the Canyons and then down Dixie Drive to my in-laws and arrived just in time to see the last 800 of the 5,000. I've decided to go with a couple of pairs of traditional trainers to see how it will affect my training and leg fatigue. Another side note, I had a chance encounter with Darrell Spencer, a great author. 

Brooks Ravenna 3 Miles: 7.00
Weight: 0.00
Total Distance
9.50

am--6.5 Ran up to the end of Lava Flow, back home, to the Dixie Drive junction, and back home. I started out feeling terrible but perked up when the rain came. 

pm--3 AC w/ the great ones. It was a bit of a scorcher out. 

NB MR10 Orange Miles: 3.00Brooks Ghost 5 Miles: 6.50
Weight: 0.00
Total Distance
9.50

am--6 Usual morning run, Han Solo. It was nice this morning. On another note, I feel like I'm on a fitness threshold. 

pm--3.5 A nice easy run after I got roasted on the after-school run.

Altra Instinct Miles: 3.50Brooks Ravenna 3 Miles: 6.00
Weight: 0.00
Total Distance
8.75

am--5.25 I went out w/ the intention of throwing some faster work into the mix--3 x 2 min. w/ 1 min. recovery and 4 x 400 w/ 30 sec. recovery. I made it through the first set w/ a bit of extra recovery before the last but only made it through 2 of the last set. I haven't run a 5kish pace for such a long time that I think I might have nearly forgot. The faster sections today were a bit ambitious--I wasn't wearing any kind of pace-keeping mechanism--so I was toasted near the end. 

pm--3.5 An easy run to Greensprings w/ the varsity girls. It seemed hot, and I am beat. 

Brooks PureConnect Miles: 3.50Brooks Ghost 5 Miles: 5.25
Weight: 0.00
Total Distance
10.50

am--6 The usual morning run. I'm dragging this week for some reason. 

pm--4.5 Hot Nails w/ striders. It was a bit cooler out. 

Adidas Mana Miles: 3.50Brooks Ravenna 3 Miles: 6.00
Weight: 0.00
Total Distance
4.50

am--4.5 I slept in a bit to see if that would help rejuvenate me. Alas, I felt much better this afternoon. A nice run into Green Springs and back, followed by 4 x 200 on the track. 

Adidas Rocket Miles: 4.50
Weight: 0.00
Total Distance
9.75

am--6.25 I had a real flat weekend after the meet. The whole family was a bit blah, so it's good to get back at it. Today, I joined the girls for a morning workout--my first this season. We did 6 x 3 min. @ a mid-to-low-6s pace. It was great to see the girls go for it. And, I won't lie, it's fun to get the legs going. We sandwiched the workout w/ a warm and cool to PH. Nice way to start the day and the week. 

pm--3.5 Nice run over to Sandburg's and through the desert. After did some weights and plyos. They were pretty fulfilling. 

NB MR10 Orange Miles: 9.75
Weight: 0.00
Total Distance
9.00

am--3 An easy, easy run w/ lots of crudola to flush out of the legs after everything they went through yesterday. 

pm--6 A nice run out past the church on Telegraph for a warm-up before the PVXC time trial w/ a Harts cool-down after. We had the parent meeting afterward. The run this afternoon was pretty enjoyable. 

Adidas Ace 3 Miles: 6.00Brooks Ghost 5 Miles: 3.00
Weight: 0.00
Total Distance
8.50

am--5 Rainy fartlek workout w/ the varsity girls. We had a pretty good turnout on what was an abnormal day for us. We ran to Target and back w/ all of our pick-ups near 7-min. pace except for the last one, which was speedy. Proud of the girls. 

pm--3.5 We went on a new 3-miler. Followed the AC route for a mile and then turned back on to Telegraph. We had to add a little detour around Sportsmans. It was nice, and it's not often that you get to rain runs in a day in sunny St. George. 

Brooks Ravenna 3 Miles: 8.50
Weight: 0.00
Total Distance
10.00

am--5.5 Nice and easy morning run Han-style. It was perhaps the best morning of the summer. Nearly, dare I say it, autumnal. 

pm--4.5 A nice run up into Green Springs w/ striders, weights, and plyos after. 

Adidas Rocket Miles: 3.50Brooks Ghost 5 Miles: 5.50
Weight: 0.00
Total Distance
7.50

am--4 Nice AC run w/ many of the girls, followed by 4 x 200. I'm slow and old in that order. 

pm--3.5 Hot nails in a relative scorcher. We've been spoiled the last few days by the cooler rainy weather. We had a pretty good group of girls who all stuck together. 

Adidas Mana Miles: 7.50
Weight: 0.00
Total Distance
6.25

am--6.25 A very early, very perspiring run on the usual morning route w/ a tiny extension. 

Brooks Ghost 5 Miles: 6.25
Weight: 0.00
Total Distance
9.75

am--6.25 Nice, tough workout w/ the girls this morning--6 x 1000. We warmed up to Pizza Hut and jumped into the repeats. I seem to be fairly consistent w/ these. 3:40ish is a good effort for me. Last year, that put me right in the mix w/ the top girls. Now, it's just good enough to float off the back of them. They are getting so fast. The next pack of girls pushed themselves and came through w/ some solid times. We're working on closing the gap between the 2 groups. We had a fairly successful meet on Sat. and the tighter grouping will continue to help us push for a Region title. 

pm--3.5 We made up the run as we went, followed by weights and plyos. 

NB MR10 Orange Miles: 9.75
Weight: 0.00
Total Distance
10.50

am--4 Morning run on an unusual route. This might become my go-to 4-miler. The mornings are starting to take on a crisp Fall feel. 

pm--6.5 Shoe run. As much as the mornings have a Fall feel, the afternoons still have a Summer feel. It was toasty today. We finished w/ striders. 

Brooks Ghost 5 Miles: 4.00Brooks Ravenna 3 Miles: 5.50
Weight: 0.00
Comments
From Jp :) on Tue, Aug 28, 2012 at 21:35:47 from 71.213.72.144

You write like an English teacher. Coach Holt can't even spell avocado.

From Vis on Wed, Aug 29, 2012 at 07:21:04 from 204.113.55.59

Thank you for that. A reader would know. Keep up the awesome work you're doing in every aspect of life.

Total Distance
9.00

am--5.5 PH warm w/ 3 x 2min. and 4 x 400 w/ 1 min. and 30 sec. recovery respectively. We were able to pack up a bit more today. The girls ran well. We had a slightly bigger group than normal. It's good to see the girls out working hard. I left the girls at PH and extended to the DI loop. 

pm--3.5 Easy afternoon to Hot Nails w/ the crazy girls. 

Brooks PureConnect Miles: 9.00
Weight: 0.00
Comments
From lizl on Wed, Aug 29, 2012 at 17:38:30 from 209.33.233.223

Do you know what I love about a team? It's that we all run together.

Total Distance
5.50

pm--5.5 Slept an extra hour after I woke up w/ a killer head ache. It made for a bad morning. In the afternoon, did 4 up to Green Springs, followed by striders. Weights and plyos after. 

Adidas Mana Miles: 4.50
Weight: 0.00
Total Distance
13.50

am--6.5 Warmed-up to Harts before the kids came. Did AC, followed by 4 x 200, which actually felt pretty good, at least in the legs. I feel like I'm getting a bit quicker. Last year, a good split was 39 seconds, and that was with a push at the very end. This year, I'm hitting 38 seconds every time. Finished off w/ PH cool-down. Seemed a tad bit overcast as I was finishing. 

pm--7 A nice little run w/ some tempo in the middle--~7:40 pace. I wanted to go a few more miles, but I was as drained as drained can be. I'll get some more miles at the run-a-thon. 

Asics Hyper Speed 4 Miles: 7.00Brooks Ravenna 3 Miles: 6.50
Weight: 0.00
Comments
From Baggs on Sat, Sep 01, 2012 at 09:26:22 from 209.33.233.177

Did you run all night too?

From Vis on Sat, Sep 01, 2012 at 14:38:46 from 199.127.69.13

I ran in the wee hours but mostly just hung out and enjoyed the ambience.

Total Distance
4.75

am--4.75 Ran a few laps around the track during the run-a-thon then finished up to Harts and back. The run-a-thon was a blast, but now I'm paying for it. So tired. 

Adidas Ace 3 Miles: 4.75
Weight: 0.00
Comments
From Holt on Sat, Sep 01, 2012 at 17:44:07 from 67.2.232.201

I am trashed!

From Vis on Sat, Sep 01, 2012 at 19:35:25 from 199.127.69.13

Yeah. I took 3 naps, in a row.

Total Distance
4.00

am--4 Woke up uber-congested, so I let the body rest for a while longer before I went out on a short trail run. Was a grind. So it goes when you're only able to breathe through half a nostril and an eyeball. I hope the kids' workout went well today. 

Weight: 0.00
Comments
From EricHokies on Tue, Sep 04, 2012 at 20:36:44 from 208.117.127.125

Wow. Thank goodness for eyeballs!

Total Distance
6.00

pm--6 Some good miles helping put the course together in Bloomington Hills. It's always fun to watch the kids go for it in races. 

Weight: 0.00
Total Distance
8.50

am--5 Nice morning run to AC w/ a little extra accompanying the tardies followed by striders. JP forgot the doughnuts. 

pm--3.5 Easy run full of unrest and circle @ the park. 

Brooks Ravenna 3 Miles: 7.50
Weight: 0.00
Total Distance
7.00

am--4 A nice little run up the road and back. 

pm--3 Nice and easy to Sandburg's to make up for yesterday. No warm-up for me because I was on roll call.

Brooks PureConnect Miles: 3.00Brooks Ghost 5 Miles: 4.00
Weight: 0.00
Comments
From Baggs on Fri, Sep 07, 2012 at 10:41:37 from 204.113.55.55

It's actually Sandberg's pond. You need to hang out with some dogtowners a little more.

Total Distance
5.50

am--5.5 Changed up the route a tiny bit on this morning's run. During the middle miles, I felt like I got into a nice groove. 

Brooks Ravenna 3 Miles: 5.50
Weight: 0.00
Total Distance
10.25

am--7 Did a tough workout--4 x 30 sec. w/ 1 min. recovery, 3 x 800 w/ 2 min. recovery, and 3 x 1000 w/ 1 min. recovery. The progression through the intervals was unexpected and difficult. The 800s may have been a bit slack, but the 1000s were very honest. All of this was sandwiched between PH warm and cool. 

pm--3.25 Nice easy miles to loosen up the legs. 

Adidas Rocket Miles: 7.00NB MR10 Orange Miles: 3.25
Weight: 0.00
Total Distance
5.00

pm--5 Warm-up and cool-down w/ the girls at the time trial. I added a mile after that. I fully intended to add a few more when I got home, but I ended up carry alcohol out of a gas station. 

Altra Instinct Miles: 5.00
Weight: 0.00
Total Distance
9.50

am--6 Nice Starbucks run w/ the girls w/ PH before and after. We had a Mrs. Threet sighting. It was eerie. 

pm--3.5 Hot nails w/ the girls. I'm getting pumped for Friday's race. 

Brooks Ravenna 3 Miles: 9.50
Weight: 0.00
Comments
From Baggs on Wed, Sep 12, 2012 at 08:17:11 from 204.113.55.55

Was she running? Crazy! and what is PH? I know a little about the PH factor but don't know if it applies? OR did it apply to your starbucks?

From Janz on Wed, Sep 12, 2012 at 18:50:59 from 75.169.198.37

hahahahahahahahhahahaha, is this a dog's profile?

From Vis on Wed, Sep 12, 2012 at 18:56:43 from 199.127.69.215

Baggs, PH is Pizza Hut. Did I spell that right? I know things are little different in Dogtown.

Janz,we all know that profile pics aren't necessarily representative of the blogger. I mean there is no sign of a beard anywhere in your pic.

Total Distance
9.25

am--5.25 Truncated usual morning run. It was very nice out. I'm not complaining when I say that it was almost chilly. The other interesting part of the run was a bright bit of smoke or exhaust in the air shaped like the diminishing zig-zags we all used to put under important words in our middle-school years. Not sure what it was. 

pm--4 Run to Sandberg's pond--that's for  you Baggs--and finished off w/ 4 x 200. I was flat as flat can be today on the 200s. 

NB MR10 Orange Miles: 4.00Brooks Ghost 5 Miles: 5.25
Weight: 0.00
Comments
From Baggs on Thu, Sep 13, 2012 at 08:05:10 from 204.113.55.55

You'll have to show me an example of those zig zags and how they were diminishing.

From Vis on Thu, Sep 13, 2012 at 11:56:28 from 204.113.55.59

Like thisish: ________

______/

\____

__/

From Baggs on Fri, Sep 14, 2012 at 06:59:43 from 209.33.233.253

So noted

Total Distance
6.00

am--6 The usual morning run on a beautiful autumn day. Nothing more really to say. 

Brooks Ghost 5 Miles: 6.00
Weight: 0.00
Comments
From Baggs on Sat, Sep 15, 2012 at 09:08:35 from 209.33.233.253

That about says it all

Total Distance
10.00

am--10 I got out a little later, and it wasn't too hot. Went w/ a buddy on a little trail run up Santa Clara Hill--the new trail off of Barrel Roll. 

Weight: 0.00
Total Distance
10.00

am--6 Ran to Target and back w/ the girls. The last 2 miles of the run we did Indian style, which ended up being pretty fun. We finished w/ 4 x 200 on the track. 

pm--4 Easy 3 into Green Springs followed by hill sprints and 4 x 100. 

NB MR10 Orange Miles: 10.00
Weight: 0.00
Total Distance
5.00

pm--5 An easy run to Hot Nails, followed by striders and some farting around on the warm-up loop. Nada en la manyana. 

Altra Instinct Miles: 4.00
Weight: 0.00
Total Distance
9.00

am--5 PH x 2 w/ some running in the middle while the girls did Michigans and DI after it all was over. Nice morning. 

pm--4 We made up a run that purty much went up and down 2450 and finished w/ 2 x 400--1:28 and 1:25. It's still fairly warm out in the afternoons, but the mornings promise something different. 

Brooks PureConnect Miles: 9.00
Weight: 0.00
Comments
From Baggs on Wed, Sep 19, 2012 at 10:28:22 from 204.113.55.55

What's a Michigan?

Total Distance
9.00

am--6 A nice little 5-miler w/ 4 x 200 around the block near my house. 

pm--3 Nice, easy run to Sandbergs, hablaing some espanyol. 

Adidas Rocket Miles: 3.00Brooks Ghost 5 Miles: 6.00
Weight: 0.00
Comments
From Baggs on Thu, Sep 20, 2012 at 08:01:38 from 204.113.55.55

You've got a nice week a goin' here.

Total Distance
6.75

am--6.75 Usual morning run w/ an extension. 

Brooks Ghost 5 Miles: 6.75
Weight: 0.00
Total Distance
5.25

am--5.25 I ran around the Wahsatch Rendezvous course a few times and then a bit more to spectate. We had a great weekend @ the races. The season is working toward the fun stuff--region and state. 

Weight: 0.00
Total Distance
10.75

am--6.25 The beastly track workout--4 x 30 sec., 3 x 800, and 2 x 1,000. The 4 x 30 sec. felt ok. I was able to stretch the legs a bit. The 800s were blah--all around 3:10ish. The 1,000s were bad and decent--4:15 and 3:58. PH warm and cool. On the coaching tip, the girls ran well. They seem to all be improving. It's going to be a throw-down at region in 2 weeks. 

pm--4.5 Green Springs at a suprisingly good pace, followed by 4 x stadium hills and 4 x 100. Good day in the end. 

NB MR10 Orange Miles: 10.75
Weight: 0.00
Comments
From Baggs on Tue, Sep 25, 2012 at 08:05:28 from 204.113.55.55

Where is the throw down going to take place? Beast Mode.

From Vis on Tue, Sep 25, 2012 at 21:10:11 from 199.127.70.46

Centennial Park in Cedar. Beast Mode . . . On.

Total Distance
10.00

pm--10 We ran to Hot Nails and back @ a good pace. Taylor and I did striders and chatted about her Nebo race. Finally, after dinner, I got out for a good run on an old friend of a loop into Green Valley. 

Brooks Ravenna 3 Miles: 10.00
Weight: 0.00
Comments
From Baggs on Wed, Sep 26, 2012 at 07:39:32 from 204.113.55.55

It's funny how some of those 'old friends' end up causing me pain an anguish.......

Total Distance
8.75

am--4.25 PH warm and cool w/ the kids. After, I hit the DI loop and a 400. The kids rocked their Michigans. 

pm--4.5 Secret rainy route w/ 2 x 400 after. I'm feeling pretty beat. 

Adidas Mana Miles: 8.75
Weight: 0.00
Comments
From Baggs on Thu, Sep 27, 2012 at 10:31:25 from 204.113.55.55

That would beat me up too!

Total Distance
7.50

pm--4.5 Last night, I went to bed at 8:30, was a little restless, and hit the snooze one too many times. I didn't wake up for a run. So, I'll be hitting something short later. This afternoon we did the traditional Sandbergs, followed by 4 x 200--39, 39, 37, 38. I actually kind of like these. 

pm2--3 For Jake T, listening to my favorite Canadian Americana band, The Band. 

Altra Instinct Miles: 4.50
Weight: 0.00
Comments
From Jake Taylor on Thu, Sep 27, 2012 at 17:32:18 from 75.169.203.192

im dissapointed you didnt wake up in the morning come on coach your better than that

From Vis on Thu, Sep 27, 2012 at 17:45:22 from 199.127.69.237

You are right, Jake Taylor. I guess I'll see you in the morning then.

From Jake Taylor on Thu, Sep 27, 2012 at 17:46:54 from 75.169.203.192

always

Total Distance
6.00

am--6 PH/AC/DI in that order. Running on tired legs. I'm old. 

Adidas Ace 3 Miles: 6.00
Weight: 0.00
Total Distance
7.00

am--7 Swiss Days w/ Sadie. I wanted to see if I could get her to run the whole time. She did, right @ a 10:00 pace. I added a few more miles up around the high school, dropping down into the 7:00s. It felt nice. The weather was perfect this morning. 

Brooks PureConnect Miles: 7.00
Weight: 0.00
Comments
From Baggs on Sat, Sep 29, 2012 at 09:30:35 from 209.33.233.253

In the bank.....one more week

Total Distance
10.75

am--6.75 A nice warm-up w/ some miles mixed in--6:52, 6:55, and 6:57--followed by some 200s. Felt great this morning. And the girls ran well. 

pm--4 Easy 3 down 2450 and up Indutrial. Finished w/ 4 x stadium hills and 4 x 100. A bit of faster running today. 

NB MR10 Orange Miles: 10.75
Weight: 0.00
Total Distance
8.25

pm--3.5 A nice little run. I think this run was an adapted form of the Raining Tiger run. We're keeping the pace pretty honest lately. 

pm--4.75 A few more miles while listening to an old guy talk about strength endurance in an Italian accent. Very interesting. 

Adidas Rocket Miles: 3.50Altra Instinct Miles: 4.75
Weight: 0.00
Comments
From Michael Finch on Tue, Oct 02, 2012 at 21:23:02 from 75.169.213.86

i don't know how you can run with the girls everyday...then again, i don't know why you GET to run with them everyday :)

From Vis on Tue, Oct 02, 2012 at 22:14:41 from 199.127.69.237

It takes a special soul, Michael. They do have attitude. If you doubt me you should check out the your sister's comment on her blog. On another note, you are tearing it up nicely.

Total Distance
11.00

am--7 Harts warm and cool, sandwiched around AC and 2 x 400--1:26s. It was a beautiful morning. 

pm--4 Ran to the meet from my house and then around a bit to explore a little trail near the house. 

Brooks PureConnect Miles: 7.00
Weight: 0.00
Comments
From Baggs on Wed, Oct 03, 2012 at 07:57:40 from 204.113.55.55

You got that right. Going all out as usual.

Total Distance
4.50

pm--4.5 Green springs followed by 4 x 200. Megan and Brianna came w/ us today. They are both running really well right now. 

Brooks Ravenna 3 Miles: 4.50
Weight: 0.00
Total Distance
10.25

am--4.5 Harts followed by AC w/ the girls. After, I watched the boys and Taylor finish their workouts. The kids are looking strong. 

pm--5.75 PH warm and cool. I ran the workout w/ Maquel and Aubrey--1 x mile, 1 x 1,000, 1 x 400, and 4 x 200. They pushed very hard. It was awesome to be a part of that. 

Adidas Ace 3 Miles: 10.25
Weight: 0.00
Comments
From Red Leader on Fri, Oct 05, 2012 at 17:52:41 from 208.66.32.209

Great job coach! Way to be! Remember I have the coolest biceps!

Total Distance
7.00

am--7 Usual morning run w/ 4 x fartleks--2:00, 1:30, 1:00, and :30 w/ equal recovery. The fartleks got faster w/ less recovery. The run felt great today. 

Brooks Ghost 5 Miles: 7.00
Weight: 0.00
Comments
From allyholt on Mon, Oct 08, 2012 at 15:37:20 from 67.2.248.71

No marathon for you this year?

Total Distance
10.50

am--6 PH warm-up, 3 w/ the girls and, eventually, the girls and the boys to AC and back, and DI. I was a little ahead of the curve and wore a long-sleeve shirt. 

pm--4.5 Sandbergs w/ 4 x 200 after. The theme of the day is stout pace.  The last 200 was 35 sec. For me, that's pretty good.

Adidas Mana Miles: 10.50
Weight: 0.00
Total Distance
5.50

am--5.5 Harts, AC, and PH. It was nice outside and peaceful. Today's going to be a good day. 

Brooks Ghost 5 Miles: 5.50
Weight: 0.00
Total Distance
5.00

am--5 I slept in this morning. I needed it. This afternoon, we hit Green Springs, and I added a bit on the track. 

Adidas Rocket Miles: 5.00
Weight: 0.00
Total Distance
3.50

pm--3.5 The last few days have been weak sauce. I have been congested at night, so, last night I took some Nyquil.  That led me from an early morning run to a super groggy snoozefest. Consequently, a run barely materialized this evening. But, the good news is that it did. Here's to an early one tomorrow. 

Brooks PureConnect Miles: 3.50
Weight: 0.00
Total Distance
11.00

am--6.5 Harts/AC/DI Well, I got up today. The run was good. The weather was better--cool and sweaty. I love the morning after a rain. The only bad part today was the wet-feather smell near Arbys. 

pm--4.5 Ran to the middle school and did 6 x wave hills. Nice little practice for the state course. 

Brooks Ravenna 3 Miles: 11.00
Weight: 0.00
Total Distance
10.00

am--6 Back to the usual morning run. 

pm--4 Some progressive miles after dinner. I wasn't able to get ready in time to run w/ the kids after school. Bummer. They are ready for good things on Wednesday. 

Asics Hyper Speed 4 Miles: 4.00Brooks Ghost 5 Miles: 6.00
Weight: 0.00
Total Distance
9.00

am--5 A nice run this morning at a moderate pace. I actually seem to push a bit more when I run on my own. I'm hoping to lengthen many of my runs in the near future and start prepping for a little competition. 

pm--4 Ran around a middle school, watched the boys nearly get into a ruckus because of the similiarity in sound of Pine View and a certain explitive, and finished w/ striders. 

Adidas Ace 3 Miles: 3.00Brooks Ghost 5 Miles: 5.00
Weight: 0.00
Comments
From Baggs on Tue, Oct 16, 2012 at 08:45:54 from 204.113.55.55

What competition are you preparing for?

From Vis on Thu, Oct 18, 2012 at 09:46:53 from 199.127.70.96

The one between me and you. Check yourself!!!

Total Distance
5.00

am--5 Ran 2x around the mall. First time was with a good group of boys, with whom I received a honk and a bird--why so aggressive SLC?--and the other time on my own. 

Adidas Ace 3 Miles: 5.00
Weight: 0.00
Total Distance
6.00

pm--6 After an unintentional forced break, I finally got back to running. And I was greeted by 4 x Sunrise hills. It was hard but good. 

Brooks Ravenna 3 Miles: 6.00
Weight: 0.00
Total Distance
9.00

pm--9 Nice run all the way up Green Springs. The mornings for the next few weeks will be tough for me as far as running goes because my wife is doing an early morning boot camp. So I will have to get in a few more miles in the evening like I did tonight.

Adidas Rocket Miles: 9.00
Weight: 0.00
Total Distance
5.00

pm--5 A nice run out to the church on Telegraph, followed by striders on the field. The legs, particularly the quads and lower legs/achilles, are still quite achy from Monday's hills. 

Brooks PureConnect Miles: 4.00
Weight: 0.00
Total Distance
6.50

pm--6.5 Warm-up loop followed by Harts warm and cool sandwiched around 1 min., 2 min., and 3 min x hard pace w/ equal recovery then back down the ladder. 

NB MR10 Orange Miles: 6.50
Weight: 0.00
Total Distance
3.50

pm--3.5 So the night before last, I had a sleepless night. In my younger days, that may not have hit me like it does now. But I was worthless yesterday and didn't run. It was all I had to make it through a short day at work. Today, I felt a bit better but not a ton. It took me a long time to get me started and even then, I wasn't feeling the best. But I did run. It wasn't inglorious, but it wasn't what I wanted from the last 2 days. I'm not sure if I'm just gettin old or if I''m waist deep in a funk. 

Weight: 0.00
Total Distance
7.00

pm--7 Ran a few warm-up laps before doing the Harts warm and cool w/ the girls, sandwiched around their workout. I had every intention of heading right home and running, but tragedy struck. The garage door pinched the life out of my oldest daughter's birthday kitty. So I had to take care of that. I made a small funeral pyre and burned her like a Jedi. RIP Tiger Lily (Pudds). 

Altra Instinct Miles: 7.00
Weight: 0.00
Total Distance
7.00

pm--7 My motivation is suffering lately. We had a meeting after school, so I didn't run w/ the kids. Plus, I got home late. Finally, I sucked it up and jumped on the tready--it has saved a few nearly runless days, so don't knock it--for a few miles. I hit some miles in the mid 7s. That felt good. 

On another note, I wore some Nike Frees tonight. They were actually quite comfy. I started running exclusively in Nikes but haven't seen anything that seemed appealing for a long time. But I got these for free--I know it's a pun. Turns out my dad is as much a shoe junkie as I am. He went to Dicks to find some Frees. They had a color way he liked but not his size. He risked a size smaller, and, voila, I have a new pair of kicks.

Nike Free Run 3 Miles: 7.00
Weight: 0.00
Comments
From Baggs on Wed, Oct 31, 2012 at 07:47:35 from 204.113.55.55

size is everything... I like the free's too- I just have some for everyday but haven't ran in them yet.

From Vis on Wed, Oct 31, 2012 at 08:00:51 from 204.113.55.59

Dude,are we signing up for the 5k in Jan. or one of the Dogtown races?

Total Distance
4.00

pm--4 Hot Nails w/ a few laps around the stadium and baseball field. 

Brooks PureConnect Miles: 4.00
Weight: 0.00
Total Distance
6.00

pm--6 Another late run after family pictures. Due to the aforementioned event, I wasn't able to run w/ the kids. Off to AF tomorrow. 

NB MR10 Orange Miles: 6.00
Weight: 0.00
Total Distance
4.00

pm--4 A nice little run in AF w/ the varsity kids. 3 x fartlek in there somewhere. 

Brooks Ravenna 3 Miles: 4.00
Weight: 0.00
Total Distance
5.50

am--5.5 Warm-up and cool-down w/ the teams and a tiny bit while spectating. It was a nice morning, even if a bit chilly. 

Brooks Ravenna 3 Miles: 5.50
Weight: 0.00
Total Distance
8.00

pm--8 I had one of those terrible days. Not only did frustrating things happen, I consequently missed practice and didn't react well. By the way, if you're reading this, sorry, Dave. Needless to say, it took me a while to talk myself into a run. I finally decided to have some fun. In an act of payback, I spied the DH workout and ran a modified Michigan on the tready. Albeit the paces were more like 10k and half than 5k and 10k. The tready was @ 1.5%. I ran 1 mile warm-up, 1600 @ 8.5, 2000 @ 8, 1200 @ 8.7, 2000 @ 8, 800 @ 8.8, 2000 @ 8, and 400 @ 9, followed by .75 cool-down. The workout itself was roughly 10k in 45:05. Nothing too quick, but it was still work. Today was a good day. 

Mizuno Wave Precision 13 Miles: 8.00
Weight: 0.00
Total Distance
5.00

pm--5 An easy run. The body felt decent, but the laid-back effort was needed. 

Brooks Ghost 5 Miles: 5.00
Weight: 0.00
Comments
From megpvxc on Tue, Nov 06, 2012 at 23:30:10 from 71.35.212.52

wrong- what is "needed" is for you to show up to practice every once in a while.

Total Distance
5.00

pm--5 2 x warm-up loop, followed by Green Springs pillar house w/ the girls. I haven't run w/ them for a few days. It was fun to get back. 

Adidas Mana Miles: 5.00
Weight: 0.00
Total Distance
6.00

pm--6 A bit extra on the warm-up loop, followed by Harts and then Hotnails, sandwiched around the 2-mile time trial. After the run, we hit 4 x 200m--38, 36, 35, 37. Smoked JP and Stoner on the 2nd one. The weather was almost chilly this afternoon. 

Brooks PureConnect Miles: 6.00
Weight: 0.00
Comments
From Baggs on Fri, Nov 09, 2012 at 08:11:53 from 204.113.55.55

Cigar smoked... cubans.

Total Distance
6.00

pm--6 A nice little run to Starbucks. I double backed w/ Aubrey and Meg for a tiny bit more. Finished w/ striders. Looking forward to a decent longish run tomorrow.  

NB MR10 Orange Miles: 5.00
Weight: 0.00
Total Distance
10.00

pm--10 A nice run up to Snow Canyon Parkway and back w/ a quick stop @ SCHS to measure some grass loops for future training. Felt good the entire run. Finished off the run w/ 2 miles @ ~ 7:30 pace. 

Brooks Ghost 5 Miles: 10.00
Weight: 0.00
Total Distance
7.00

pm--7 Not much to say other than they were miles. 

NB MR10 Orange Miles: 7.00
Weight: 0.00
Comments
From JamesH on Tue, Nov 13, 2012 at 14:37:30 from 205.126.32.116

Ha! That about sums up a lot of runs doesnt it?

From Vis on Tue, Nov 13, 2012 at 17:47:54 from 199.127.70.162

Fo Sho.

Total Distance
6.00

pm--6 Starbucks run @ a stout pace, followed by barefoot striders. I added an extra warm-up loop before the real run.

Brooks PureConnect Miles: 5.00
Weight: 0.00
Total Distance
8.00

pm--8 Ran out to the church on Telegraph and hit 4 x 200 on the track--:37, :37, :36, and :36. The 200s didn't feel quite as good as usual but still were great. I got home and ran a few more. 

Adidas Ace 3 Miles: 8.00
Weight: 0.00
Total Distance
4.00

pm--4 In Flag w/ the team. I love that place. 

Nike Free Run 3 Miles: 4.00
Weight: 0.00
Total Distance
6.00

am--3 In Flag on some random dirt road. 

pm--3 On the NXN Southwest course w/ the girls. The course is a golf course and is pretty flat and fast. 

Nike Free Run 3 Miles: 3.00Mizuno Wave Precision 13 Miles: 3.00
Weight: 0.00
Total Distance
2.00

am--2 A few miles spectating as the kids rocked. Michael had an especially nice day. And it's always fun to watch some of the fastest kids in the country tear it up. 

Nike Free Run 3 Miles: 2.00
Weight: 0.00
Comments
From Burt on Sat, Nov 17, 2012 at 23:45:31 from 72.223.86.148

I should have went, but I was stuck cleaning the house all day.

Total Distance
12.75

am--4.75 A nice truncated morning run. It's good to be back in the morning habit, at least a few days a week.

pm--8 Nice little run on the Shinob Kibe rollercoaster after a bit extra warm-up. 

NB MR10 Orange Miles: 8.00Mizuno Wave Precision 13 Miles: 4.75
Weight: 0.00
Comments
From Baggs on Tue, Nov 20, 2012 at 08:07:19 from 204.113.55.55

Explain truncated and running please.

Total Distance
6.50

pm--6.5 Harts warm and cool followed by 4 x 1000 @ 3:35 average pace w/ 3:00 recovery. It felt tough as I tried to help some of the girls keep a steady pace. 

Brooks Ravenna 3 Miles: 6.50
Weight: 0.00
Total Distance
8.50

pm--8.5 Ran a backwards loop around Santa Clara via Rachel Dr. It was nice out this afternoon, and the Frees feel pretty good. I kept a pretty good pace. It usually ends up that way when I'm on my own. 

Nike Free Run 3 Miles: 8.50
Weight: 0.00
Total Distance
5.50

am--5.5 Trail run @ Chuckawalla w/ Tom & Perk out to the Entrada overlook. There were many people out today. I love that people use Thanksgiving to be more active. 

Weight: 0.00
Total Distance
6.75

am--6.75 Fartlek around the Canyons and down Lava Cove--7 bursts of short and long, up and down, road and grass. Feel slightly beat today. 

Mizuno Wave Precision 13 Miles: 6.75
Weight: 0.00
Total Distance
12.00

am--12 Run into the dawn from home to the Sugarloaf. Man, the climbs are killer. Relaxed pace, but I could tell that this was longer than I've run in a while. 

Brooks Ghost 5 Miles: 12.00
Weight: 0.00
Total Distance
4.50

pm--4.5 Ran the warm and cool w/ the girls, both at a good pace, sandwiched around their mile time trial. I meant to add more when I got home, but my right foot is exceptionally tender. Not sure what that means. This week may be a little more relaxed anyway. 

Nike Free Run 3 Miles: 4.50
Weight: 0.00
Total Distance
5.50

pm--5 Ran an extended Sandburgs followed by striders. The foot felt better. May get out for a bit more. 

Mizuno Wave Precision 13 Miles: 4.50
Weight: 0.00
Total Distance
11.50

am--6 Usual morning route. Felt decent enough. 

pm--5.5 Ran to Starbucks then hit our annual AC ice cream stop on the way back. Finished w/ 4 x 200, all in the high 30s. I think the ice cream turned to cheese in my stomach. 

Adidas Ace 3 Miles: 5.50Brooks Ghost 5 Miles: 6.00
Weight: 0.00
Total Distance
3.00

pm--3 Diamond Bar out-and-back w/ the kids. It was beautiful in California. I was glad to squeeze in a run after a long drive. 

NB MR10 Orange Miles: 3.00
Weight: 0.00
Total Distance
10.00

am--10 I ran out on Diamond Bar Blvd. and back for an hour or so and then ran the Mt. SAC course, or at least part of it, w/ the kids. Both runs were in a misty rain that drenched to the bone. 

NB MR10 Orange Miles: 10.00
Weight: 0.00
Total Distance
6.25

pm--6.25 Ran to Mathis Park and did 10 x 100m striders. Felt peppy on the warm-up but less than on the cool-down. 

Nike Free Run 3 Miles: 6.25
Weight: 0.00
Total Distance
4.00

am--4 Truncated morning run. Many of these morning runs turn into heated "discussions" w/ my running buddy. Time for some soul searching. 

Mizuno Wave Precision 13 Miles: 4.00
Weight: 0.00
Comments
From Red Leader on Wed, Dec 05, 2012 at 20:58:36 from 208.66.32.209

What does that mean?

Total Distance
5.75

pm--5.75 Finally got a run in. It was a kinda sorta progressive run even though I didn't build to a great speed. I'm just glad I got a run in. I have been getting headaches in the afternoons, but after dinner and a bit of unwinding, I usually feel better. Tonight was about the same. I'll see if I can fix the headache thing. It will definitely help the running thing. 

NB MR10 Orange Miles: 5.75
Weight: 0.00
Total Distance
5.00

pm--5 Ran up to the high school to do a rough VO2 Max field test. I did the Cooper 12-minute run. I made it 3025 meters in 12 minutes. According to McMillan, my VO2 Max pace is 6:19 per mile. As much as I would feel cool if it was faster, it's good to know where I'm at currently, so I can train to improve. 

Brooks PureConnect Miles: 5.00
Weight: 0.00
Total Distance
5.00

pm--5 Another 5 spot. The goal for this week is to run everyday--5-8 miles--and get ready to jump into a base-building mode. 

NB MR10 Orange Miles: 5.00
Weight: 0.00
Total Distance
5.00

pm--5 Another 5 spot. I've been getting my runs in a bit later and have noticed that my stomach is a slow digestor. Perhaps I need an after-dinner walk. 

Weight: 0.00
Total Distance
6.00

am--6 Usual morning route in warmer-than-expected weather. The legs are tight and tired for some reason. Maybe the faster stuff on Monday. 

Brooks Ravenna 3 Miles: 6.00
Weight: 0.00
Total Distance
4.00

pm--4 Just a run. Twas a success to get the legs moving. I'm shedding the funk, step-by-step. 

Weight: 0.00
Total Distance
6.00

pm--6 A nice run w/ 20 minutes of ~7:20 pace, sandwiched by a warm-up and cool-down. 

Mizuno Wave Precision 13 Miles: 6.00
Weight: 0.00
Total Distance
9.00

pm--9 Ran to the mall w/ the girls to look for prizes for the eggnog mile and added some warm-up loops to make it 5. After, I met Tom at Chuckawalla and did the Paradise loop. The desert is beautiful this time of year, especially at dusk. 

NB MR10 Orange Miles: 9.00
Weight: 0.00
Total Distance
6.00

am--6 Did a little Fartlek session this morning in the aftermath of rain. I opened things up 6 or 7 times at a decent pace--not sprinting but not jogging. It feels good to get up and get some miles in early. 

Adidas Ace 3 Miles: 6.00
Weight: 0.00
Total Distance
3.00

pm--3 I didn't get out to run as soon as I would have expected. Cooking chili and line dancing took precedent tonight. But I did finally get a few miles. 

NB MR10 Orange Miles: 3.00
Weight: 0.00
Total Distance
3.50

pm--3.5 Too much dancing lately. Not enough running. Nevertheless, I'm not sure I'm human. I might be dancer. 

NB MR10 Orange Miles: 3.50
Weight: 0.00
Total Distance
7.75

pm--7.75 Ended up being at school a little longer today due to kiddos getting in late work, so I didn't get out w/ the girls. I ran after dinner up past the high school and around the barrio. Felt pretty smooth and strong nearly the whole run. Really a nice run for me. 

Brooks Ravenna 3 Miles: 7.75
Weight: 0.00
Total Distance
10.50

am--10.5 Nice longish run for me up past the cemetery and on to SC Parkway and back home via Tuweap. Chilly, beautiful morning. 

Mizuno Wave Precision 13 Miles: 10.50
Weight: 0.00
Total Distance
10.00

am--10 Santa Clara Hill trail w/ Thomas in the rain, sleet, and snow. It was actually a bit warmer than it has been and was quite peaceful. The black brush was resplendent. Merry Christmas Eve. 

Weight: 0.00
Comments
From Holt on Mon, Dec 24, 2012 at 15:44:14 from 67.2.245.25

Merry Christmas to you and the girls (that includes your wife too! )

Total Distance
7.00

pm--7 I ran around in Green Valley w/ some mid-7 pick-ups. The pick-ups weren't speedy but the rest in between was still at a fairly moderate pace. Good run. 

Brooks PureConnect Miles: 7.00
Weight: 0.00
Total Distance
7.75

am--7.75 Ran up to SCHS to run mile repeats on a grass loop that is ~800 meters. Ultimately, I want to build to 6 x mile. Today, I did 4 x mile @ 80%--7:30, or at least that was the goal. The splits ended up being 7:20, 7:22, 7:24, and 7:24. The pace wasn't killer, but the grass makes you work a bit harder and the effort increases w/ each interval. This kind of run, building to a faster pace over the course of a training cycle, will be super beneficial. 

Weight: 0.00
Comments
From Holt on Thu, Dec 27, 2012 at 10:58:10 from 50.8.79.137

Yes it will - nice job!

Total Distance
3.25

pm--3.25 Nice, easy recovery run to kill the shoes. 

NB MR10 Orange Miles: 3.25
Weight: 0.00
Total Distance
5.00

pm--5 A nice run w/ some AT--between 7:15-7:20 pace--in the middle. Didn't run yesterday. I had some weird stomach going on. 33 is a nice number for the week. 

Nike Free Run 3 Miles: 5.00
Weight: 0.00
Comments
From Jp :) on Sat, Dec 29, 2012 at 22:14:43 from 71.213.59.246

33 is the best number. Just saying.

From Vis on Sat, Dec 29, 2012 at 23:00:31 from 199.127.68.82

Really? Why come? How for?

From Jp :) on Sun, Dec 30, 2012 at 00:28:04 from 71.213.59.246

If you really need me to explain, you haven't been running with us enough! I was bragging indirectly.

Total Distance
5.25

am--5.25 Truncated morning run after sleeping in just a little bit. 

Mizuno Wave Precision 13 Miles: 5.25
Weight: 0.00
Total Distance
2192.50
Altra Instinct Miles: 145.25Asics Hyper Speed 4 Miles: 103.25NB 790 Miles: 11.00NB MR10 Orange Miles: 251.25NB MR10 Miles: 77.75Adidas Ace 3 Miles: 196.50Brooks PureConnect Miles: 189.25NB MT110 (Ziggy) Miles: 142.25Adidas Rocket Miles: 101.75NB MT10 Miles: 20.00Brooks Cascadia Miles: 120.75INOV8 F-Lite 195 Miles: 31.25NB MT101 Miles: 7.00Montrail RR Miles: 5.00Brooks PureGrit Miles: 62.50Adidas Mana Miles: 80.75NB MR00 Miles: 21.00Brooks Ghost 5 Miles: 121.00Brooks Ravenna 3 Miles: 123.25Nike Free Run 3 Miles: 40.25Mizuno Wave Precision 13 Miles: 52.75
Weight: 155.31
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