Turn your rut into a groove.

pm--5 For a myriad of reasons I haven't run this week. It's really taken it's toll. I've been down and depressed and nearly gone off the deep end, but now I'm back. The run felt really good. A week like this makes me realize just how central running is to my well-being.

RHR--49

am--7 ran from the cabin @ PV to the reservoir & back. Running @ 6k is a bit harder than down home.

pm--3 an easy run to start a habit.

pm--4 Uh oh, the daily mileage is climbing. All kidding aside, I had some up in my giddy on the run. That was encouraging.

pm--5 Did some miles today--3 x 7:05--w/ .25 recovery in between. Felt decent.

RHR--51

pm--4.5 Warm and cool w/ the kiddos and then a few track laps during the Kosmin.

RHR--59

pm--6.75 Rim circuit w/ Thomas.

pm--5.75 I often default to the tready, but that might be over after tonight. I was about a mile into a run, and the darn machine went to full decline and the speed went crazy. There was an abnormal hum as well. Consequently, the old truncated morning route called my name. It was nice to get out side w/ a bit of beard folk on the earbuds.

pm--4.25 So today was the birthday run--37 minutes for 37 years. This is probably a birthday run that lacks ambition, but any run w/ a birthday in it is good, and any birthday w/ a run in it is good.

pm--3 Not much to say but glad I got something in.

pm--5 Old Man hills w/ the kiddos. Running w/ them really makes me happy. I probably should do it more often.

RHR--54

pm--3 Getting in some miles & 5 days in a row. Trails tomorrow.

pm--6 Barrel Roll in the perfect weather. I'm pleased w/ the 6 straight days of running. Let's see if I can build on that.

am--10.25 Really nice run on the Santa Clara Mt. trail--Suicidal Tendencies for the bikers. I keep the pace pretty honest when I go out on the trails by myself, so that was good. The views are always better than I remember when I get to the turnaround. One of my favorite trails around.

pm--4 Prospector w/ the kids.

RHR--54

pm--5.5 Did some moderate-tempo running, and now my calves are fairly tight.

pm--6.75 Nice run up to The Canyons and back down by the orchard and home. I really felt like I was gliding out there tonight. That's always a nice feeling. 

pm--4 Sandberg's w/ striders after.

pm--3.75 Some miles to round out the week.

pm--7.25 The run tonight was perfect. Twas a moment to savour. The legs and lungs listened to the pitch of the pavement, and the ears, Local Natives. I'm thankful for where I live and where I run. At times, tonight I couldn't see where I was stepping. Every step was faithful forward motion. Runs like tonight don't happen nearly enough. How often can you run in short-sleeves on a late January evening?

pm--7.25 I missed trail Tuesday, so I had to run on my own. Just did some nice running w/ the pace progressing throughout.

pm--6.5 Defaulted to the tready because my wife had churchly duties.

pm--4 Shorter run tonight. It still felt good.

pm--5 Nice run w/ the girls to Green Springs followed by striders.

pm--4.25 Lower Zen around the power compound w/ Tom.

pm--7 A nice evening run w/ ~3 miles @ a moderate pace.

pm--6 A warm-up loop followed by Chuckawalla loop backwards w/ the girls most of the way.

pm--8.5 Nice run through the neighborhood. These mid-distance runs--nowdays they're longish runs for me--are really the bread-and-butter for me. I get the legs moving a bit @ a decent pace over varied terrain, and I have enough time to get a think in. Nice night. 

RHR--55

pm--3.5 A short run on a slightly full stomach. 

pm--6.25 A nice evening run up and around Lava Cove. Felt decent. 

pm--6.25 A nice overcast run on the Anasazi Trail. 

pm--4 Some easy miles to start the week. I'm going to try the 4-6-8 bump, then maybe a 6-8-10.

RHR--54

pm--8 Up around the high school and the Canyons and Lava Cove. 

RHR--53

pm--8 I set out to do some mile repeats. I got 2 in, but that was all that was in the legs. On the plus side, I ran them on a new loop that is pretty stellar. 

pm--4 easy miles after a long day of sitting and eating.

am--5.5 Barrel Roll w/ Tom. The Nike watch always tracks this a bit short. 

pm--7.25 Some around the hood miles, listening to some hip-hop.

pm--7.5 Nice evening run around the neighborhood. Looped around Lava Cove and down Tuweap. I can feel the legs and lungs building w/ runs like this. 

pm--5.25 Some decent miles on semi-tired legs. 

pm--7 Strapped on the headlamp and headed out for a run on the Rim circuit w/ a neighborhood buddy. It was peaceful, and the view of the lights is wonderful. A nighttime trail run is something everyone ought to do once in a while. 

pm--5 Sandberg's w/ the kids and striders after. I added 2 warm-up loops. 

am--7.75 Big Moe's loop w/ Andy, Tom, & Buster. It was nice out, but I was dragging.

pm--5 Easy miles to start (lame) the week.

pm--5 More easy miles. I'm trying to run progressively more miles each month of the year, and I'm knocking on the door.

pm--6.25 Around the hood w/ a neighbor. We're about the same speed, so that makes for a good run. 

pm--6.75 Longer than I was planning. Hope this will help to end the week on an upswing. 

pm--7 The full Rim Circuit w/ Thomas. Beautiful day w/ some sun, some clouds, and a slight breeze. Still came back w/ some sweat crust from a decent effort. 

pm--5.25 A few more w/ my neighbor around Santa Clara. First double in a while, a pm double even. Legs felt tired but decent. 

pm--8 Nice miles around the neighborhood and up by the Canyons w/ roughly 15 minutes in the mid 7s. 

pm--6 Miles accompanied by my daughters--4 w/ the oldest and 2 w/ the middle. They wanted to run, so I couldn't say no. My legs were thankful after the kettlebell swings yesterday. 

pm--4 Default tready run while the wife was doing churchly things.

pm--7 Decent little progression run. Saw the star of Ugly Betty today also. 

pm--5 Easy miles before heading up north. 

am--7 The University/University/800 S. Orem/Provo/Orem loop. 

am--8.75 Barrel Roll w/ Sidewinder extension. This has always measured right at 9, but the TomTom technology takes a few runs on a route before it synchs up properly. Maybe I'll run this again later in the week just to see. The weather was beautiful this morning. Not quite Spring, but it's getting close. 

am--3.25 A nice run in Sedona on the Airport loop w/ a jaunt down the Tabletop Trail. I ran the first half of the trail and ran back to meet my wife, so we could hike the rest of the loop. After, we sucked some energy from the vortex. 

pm--4 Spent most of the day travelling. I ran later in the evening on the tready watching some early '80s Lakers highlights. I almost forgot how crafty Magic was and how skillful Kareem was. 

pm--8 Around the neighborhood w/ aural accompaniment from the happiest band of the hour, Haim. 

pm--7 a good progressive run on the tready, ending in the high 6s.

pm--6.25 I was a bit sick yesterday, so no run. Tonight, I decided to do some leg-speed work. Ran to the Canyons and did 8 x 100 barefoot striders on field 7. The grass was cool and soft, and the running was stimulating. Cooled on down home. 

RHR--54

pm--3 Measly miles. 

pm--7.25 Some decent miles w/ a little over 20 minutes of steady-state running. 

pm--7.5 A run around the Canyons w/ my new figure-8 route, nice and slow. I might salvage this week somewhat after the funky stomach on Monday. 

pm--4.25 Just putting in miles. I meant to get out early, but my girls wanted to have a sleepover in the basement. Bizzy and I watched some Gravity Falls into the wee hours. 

am--5 Went on a truncated run w/ my old running buddy. It's been a while since I've been out in the early hours. 

RHR--53

pm--7 Kind of a weird week w/ some family stuff going on, so it was good to get a nice slow burner in tonight w/ kettle bell swings after. 

pm--4.5 A few miles after a long day in oh so many ways. It was good to get a run in. 

pm--5 A pretty bad spread of days for me and running, but I got back at it tonight for a 5er. 

pm--4 Noitats Erif w/ the girls. It was good to run w/ them again. 

pm--5 Nice run up to the Canyons w/ a neighbor. 

pm--10 Guacamole Trail, sweeping that part of the Zion 100. It's a beautiful trail. By the end, the bags of markers slowed things down a bit, but it was good overall. 

pm--4.25 Tired day. When I got out this evening, it took a while to really get my legs under me. I felt peppy by the end. 

pm--5.25 Ran from my sister's house, after my nephew's bday, up onto the Heights and down around to Tuweap via Lava Cove. When I got home, I didn't think my fam was home--they didn't answer the door when I knocked--so I lay down on the grass under the stars. I'm not sure anyone does that enough. 

pm--6 The obligatory tready run while my wife goes to do church duties. 

pm--4.5 Ran out on Telegraph to the church and finished w/ a couple laps around the track. 

pm--3 Didn't get a run in until late. Making habits.

pm--5.5 Trail run. I love getting out and letting the topography dictate the flow. Today, I hit Sidewinder w/ the proximal loop of Barrel Roll. 

pm--6.5 These last two days the runs have felt hard, and I keep it pretty steady. Tonight I went up and ran the old Swiss Days route and threw in 2ish miles, dropping through the 7s on tired legs. The trails beat me up yesterday. I need to get out in the hills more often. 

pm--4 Nice, easy run up into Green Springs w/ the girls. It's always fun to run w/ them. 

pm--4 Easy miles on oddly sore legs, but they're coming around.

pm--6.25 A nice run up Lava Flow and back down into Green Valley and the in-law's for a BBQ. 

pm--10 SC Mountain in the warmish Spring sun. It takes a lot out of a guy, but it was good to get in a longer trail run. 

pm--5 A nice run up by the Canyons w/ my neighbor. We might talk each other into running the marathon. That might be the kind of kick in the rear end that I need. 

pm--4 A little running w/ some spurts mixed in. 

pm--3 Not many miles today. I've been a bit sick and not sleeping well since the weekend. 

pm--6.25 A nice snotty-nose run on the usual playground up around the Canyons. 

pm--6.75 A progressive run, w/ the last 3 in the mid 7s. Feels comfortably hard right now.

am--10.50 A slow burner up into Ivins and along SC Parkway w/ the neighbors. These double digit runs make for a good Saturday, especially when they happen early. It was also nice running in a drizzle.

pm--5.75 Easy Fartlek--10 x 1:00 w/ 1:00 recovery. These were in the high 6s. Just enough to get the legs stretching. 15-min. warm and cool. 

pm--8 Out to the highway and back via the bike path near Pioneer Parkway. It was a bit windy, but overall the run was great. I know I've said it before, but an 8 miler is some kind of sweet spot for me. 

pm--4 Did a warm and cool around 8 x 100m striders in the grass. W/ shoes this time. Maybe I'll work to barefoot when I'm not so rushed. 

pm--10.50 A slow burner/slow builder on the tready no less. Sad to say, but when it takes me longer to get running, the tready creeps in. I'm glad to get a run in like this though. 7ish years ago, when this all started, I really started to get stronger and faster w/ the 90+ minute runs every week. It's time to start bringing those back. Throw in a fartlek, some striders, and a few tempoish miles every week, and I'll be coming back as strong as ever. 

pm--4 A predator run, starting at mid-8s down to high-6s. Felt decent. 

pm--5.5 Truncated morning route in the evening. I've had a good week--a longer run, a few mids, and some leg-speed work. Let this be the start of a real groove. 

pm--8 XC meeting this evening. That got me pumped, so I went for a nice 8-miler w/ my neighbor. Some Boyz in da Hood signed up for the marathon this year. I guess I'll have some running buddies throughout the summer. 

pm--6 Fartlek 12 x 1 min. @ ~6:45 w/ 1 min. recovery. This is probably about 5k pace for me right now. It was good to stretch the legs. 

pm--7 A nice run into Green Valley and down into Sunbrook via Las Palmas. Felt purty peppy. 

pm--5 A progression run, starting @ mid 8s and ending in the low 7s. About 8-min. pace. I finished w/ 8 x 100m striders. 

am--9 The Rim Circuit w/ Matt from the bottom. It was good to get out w/ him. He's turning his all of his attention to ultra race promoting. Living the dream. 

pm--7 An iteration of the mid-distance run up around the Canyons. Felt good tonight. I meant to keep it easy, but by the end, the legs want to go a bit. 

pm--6 A nice run through SC w/ my neighbor. The pace was decent, and the temperature was great. I had a nice night a celebratory dinner @ school too. 

pm--4.5 A run w/ the kiddos before state track. Mia and JP and I did a warm, some barefoot striders, and a cool. 

pm--5.5 An out-and-back run in pine valley. The breathing is not quite so easy @ 6500 feet. Negative split this sucker. 8:15 pace overall.

am--10 A run from the cabin up the Pinto road to Grass Valley. There is about 500' of elevation gain in 2 miles to the turn-around. It's hard when you top out @ 7,000'. Nice, hard run. 15.5 miles above 6,500'. 8:34 pace. 

pm--6 Fartlek w/ 5 x 3 min. @ ~7 min./ mile pace. The warm and cool were roughly 15 min. each. 

pm--3 The last 2 weeks, I've had a day that I missed a run for whatever reason. Today nearly became that day this week. But I got my over-engorged belly going for a short run. 

pm--8 A nice bunny loop run around the Canyons. Felt smooth and relaxed. The only complaint is that the tomtom watch shows a quick pace on the wrist but lags on the average pace of the whole run. I'm not sure why. 

am--4.5 A short out-and-back in the beautiful morning weather. This felt hard. Not sure why. The route is slightly uphill on the way out. Average pace--7:51. 

am--7 Back to the usual morning run w/ my old running buddy. There is still some lingering fatigue in my legs, but oh well. I added a mile loop on the end. RHR--53

pm--4 With my neighbor. He's getting ready for the marathon. 

pm--5.5 Lazy day. I finally got a nice progression run in. Frankly, most of my runs should be progression runs. That would slowly bump up my average pace and help stouter paces feel easier. I finished w/ ~ 8 min. of bounding stairs. 

pm--6 Fartlek (3 min., 3 min., 4 min., and 5 min. @ ~7:00 min. pace w/ 2 min. recovery jog) w/ some decent running. Towards the end, I felt some tightness in the right hamstring. We'll see how that goes. 

am--7 Usual morning run w/ Lava Cove extension. The hamstring was a bit twingey but nothing too scary. Otherwise, evertyhing went great. 

pm--5 A good run w/ 8 x 100m striders. Ominous yearly total today--66*. 

pm--6 A nice progression run w/ 2.5 going below 8. Went on a hike w/ the fam earlier but had a hard time talking myself into running. 

am--6 Pine Valley. I ran part of the Cemetary Trail. It had a good initial climb and soft single-track most of the way. Supposedly, this trail connects to the Gardner Peak Trail. I'll explore that trail someday. 

am--12 Down the course. Lame I know, but everyone I know was doing it. Went running w/ the in-laws and a neighbor. I dropped everyone off on the way to 12. My goal was to catch everyone. Some had hopped out at 8 and my neighbor at 10. Well it took me nearly 11 miles to catch them, but I did. I never pushed into the uncomfortable zone, but by the end, I had to work to hold pace. Overall 7:42 per mile pace. It's close to a T-man pace for me. I'm actually happy with today's run. Some good aerobic miles w/ 90+ minutes of running. We ate at the Egg & I after. 

am--4.5 First day of XC summer practice. Did 30 minutes up past Maverick and back. We had some good groups today, packing up pretty well.

am--5 Got a mile in on my own then did a 30-minute run up the turtle road. Kids Club after. We had a great turnout. 

pm--5 Sidewinder in the afternoon heat. My heartrate spiked a bit. I'm not sure if it was due to lingering fatigue from the weekend or the heat of the afternoon. I was glad to be done. 

am--5.75 Buena Vista/Telegraph loop. It ended up being about 3.5 miles, so we added roughly .75 after to make it to 35 minutes. I had already added a mile before practice. 

am--4.75 Grass miles. I got a bit in before running w/ the team. These relaxed runs are nice. 

pm--3 I woke up w/ a dumb headache--there's not much worse to start a day than a headache--so I skipped practice and tried to sleep it off. Anyway, I didn't get a run in until later. It was a short one. 

am--5 Nice run w/ a 10-min. tempo in the middle, on the dirt mile. We were shooting for ~7:15 pace, but Meskerum, Rylee, and I came through the 1st mile @ roughly 6:45. So probably a bit ambitious. I need to start wearing a GPS on these days. RHR--47.

am--4 Nice run out to the Parkway and back. Our group stuck together a bit longer today. Kids Club was awesome. RHR--50.

pm--3.5 Late run, watching the Finals. 

am--5.75 Nice run around the neighborhood and then some grass loops. Spirits were high. I'm excited about our captains and the kids that are running this year. It ought to be a great year. RHR--53.

am--5.75 Did a little faster running this morning--3 x 6 min. @ ~7:15 pace w/ 3 min. in between. The 1st round, we had a nice group. We subsequently lost some numbers. That last interval is a gut-check. We have some pretty tough kids @ PVHS and PVMS. RHR--51.

pm--3 Slow, easy miles. My body ached all day, and, guess what, the run helped me feel better. 

am--5 Coral Canyon (Heritage Park to Highland Park and back). We had a nice group today w/ some of the old girls out. The team is starting to bubbe up and show itself. I'm excited. RHR--57.

am--10 A run up to the Canyons and up the road to Tuachan before I turned around. The last 4-5 miles were in the 7s; that's good running for me. RHR--53. 

am--5.25 Dirt-Mile Tempo. We started @ 7:30 and dropped it progressively, finishing right around 7:00. Josie hung tough. Meskerem didn't break a sweat. And Nicole and APush were grouped up just behind us. Great day for the top girls. RHR--51.

am--5 Nice, easy day on the Tortoise Trail. I added a bit on the grass before practice. Kids Club after. RHR--51. 

pm--2 I intended on running for 30 minutes, but my right calf got really tight. I had to bail early. 

am--5.25 Grass loops after a little run through the hood. The calf is still pretty tight. I'll have to get some rolling in today. RHR--51.

Sick.

Still sick.

pm--5 Lower Zen w/ Thomas. I finally got out again this week. It felt good, but it was hard. My breathing was hard, and my calf is still a bit funky. Not sure what that is. Here's to a new week. 

am--5.5 Dirt-Mile tempo. I ran with the up-and-coming girls today. They run hard and are learning how to push through a longer effort. Proud of them. RHR--48.

pm--3 Just anuther 3. 

am--5 Got some grass loops in and then did some running w/ the girls, sndwiched around their 6-min. test. We had some good races at kids club. RHR--52.

am--5 Nice, chatty grass miles. Loved every blade and second of it. RHR--54.

pm--Hiked the Kannarville Falls. I'm not counting it as mileage, but it was a nice hike w/ the fam. 

am--6.5 Grapevine to nearly the beginning of Dino Tracks and flip w/ a fast finish. For some reason, it felt hot or humid, or maybe I'm just a tad dehydrated, on the way back. I ended up gutting out the fast finish. The girls are running really well and pushing hard w/ each other.

RHR--57. 

am--6 Cruise Intervals (5 x 4:00) at Bloomington Hills North Park. I ran w/ Carli, Annelise, Brianna, Irene, and Anna. It was good to get them pushing and tryint to work together. RHR--52. 

am--4 30/30 workout w/ Carli and the girls. It was a good group effort. 

am--6 Grass run w/ some random fun through the neighborhoods near the school. 

am--6.75 A nice cruise-interval workout--2x 1min, 2min, 3min, 2min, 1min. I ran right on the shoulders of Josie and Meskerem. They are running really well. Despite what the girls might believe, this was a workout for me. 

pm--4.25 A nice, little run in the middle of one of those days. Holidays seem so blah when everyday is a holiday. 

pm--6 Anasazi Trail w/ Tom in the heat of the afternoon. Good trail run. Everytime I hit the dirt I wonder why I ever run anywhere else. 

pm--5.5 Dust buster w/ ~15 minutes in the 7:00s. Felt decent. 

pm--4.5 A slow burner w/ a bloated stomach. Not sure where that came from. I have a nice trail run planned for the morning. 

am--7.25 Early morning trail run w/ Andy on the Rim Circuit. It stayed overcast and cooler for the whole run. RHR--49.

pm--4.75 Steady run. Nothing special. Trying to make habits. 

pm--6  A nice progressive run for 50+ minutes. 

pm--5.5 Moolight run w/ Baggs in PV. 

am--6 Back to practice. Dirt mile for a tempo. I ran with a good group of girls, just behind the top girls. It was a nice overcast day. Carli pushed steadily and was a great goal for the other girls, but I still can't seem to figure out how to keep a group of girls together while running a bit stronger. Then I screwed up and didn't tell the top girls that their time was up. Good to be back. Bad to be a space case. RHR--49.

am--4.5 Nice run around the hood, followed by 30/30. The kids did well today. I got a bit more after the workout. RHR--51.

am--6.5 Grass loops w/ striders after. It was nice chatting w/ Coach about the improvements and promise of this year's group of kids. RHR--50.

am--6.25 A good run w/ 4 x 6:00 cruise intervals on the grass. I hung w/ the top girls the first 2 and then ran w/ the next bunch of girls for the the last 2. RHR--54.

am--7.75 An out-and-back run, into DH country. It was a nice run. I learned a bit about Ethiopia. RHR--53.

am--6 Dirt Mile tempo. I tucked in behind Carli, Macey, and Kaylee. They ran stronger than last week and grouped together well. Nice run. RHR--51.

am--5.5 Nice grass run followed by the last kids' club race. Some of those kids can really hammer it. RHR--49.

am--5.75 Good run up into the desert and a quick clip as we dropped down from Maverick. Tempo Wednesday? RHR--49.

pm--3.75 A treadmill run while I'm watching my wife post-surgery. 

am--8.5 Went to bed w/ no plans, no set alarm, just thought I would play it by ear. Well, a little after 5:00, I started tossing and turning and ended getting up and getting ready. I headed out by lonesome on the reverse Clary loop. It was nice and slow and, dare I say, a bit difficult. But, all in all, it was a good run. 

am--6.25 Dirt-Mile Tempo w/ the top few girls. Of the 20 minutes, I was ~7:15 the first 10 and 7:45 the second 10. Pretty good day. The girls ran hard, and the next group hung together for their tempo section too. RHR--56.

am--5.25 Ran a bunch of loops on the grass while kids did 60/60 fartleks. Kids club after went pretty well. RHR--56.

am--5.5 Nice run through the hood by myself. It felt muggy, and I felt beat. The heart rate points to a little fatigue. Off to camp today. RHR--57.

pm--3.25 Nice run around Pine Lake @ PVXC High-Altitude Camp.

am--4.75 Annual Long-Hill run. Josie crushed me more than any girl has before. The girls are looking strong. 

pm--3 Nice easy run on the trail to Powell Point. We didn't quite make it to the point but still found a fabulous vista. 

am--8 Annual long run on the Great Western Trail. This was a decent run. I ran abit by myself before the turn-around. 

pm--2.75 Treasure's Trail. This was fun. We had a great and slightly surprising group of girls that ran together well even on the incline back.

am--3.25 Final run at Pine Lake, straight out the road and back. This run is usually deceptively difficult, and it didn't disappoint. I felt decent this morning though. This was a good week with my first real hearty attempt at doubles. Here's to keeping it rolling. On another note, the team is full of great kids who are going to do great things this year. 

am--7 Dirt-Mile Tempo. We seemed short on kids today, but the run went well anyway. Both groups of girls stuck together, fighting for each other. I split my time between the two groups. RHR--51.

am--5.5 Parkway Hills. Josie keeps rocking the hills, and the girls are grouping up pretty well. Today felt hard for me, but life goes on. RHR--52.

pm--3.25 Afternoon run, previewing the time-trial course. It was warm but not hot. 

am--4.25 I got some running in around the PV neighborhood before the time trial this morning. It was fun to see the kids race. RHR--59.

am--6.5 I ran up to Green Springs and back before practice then 1.5 more with the kiddos. RHR--54.

pm--3 Sandberg's with the girls in the just-barely double-digit temps. Good day.

pm--3.5 Through the course of a busy weekend, this is all I ran. Travelling is a runkill for me. As a Raiders fan might say, "There's always next [week] season."

am--4 Morning run by myself to get the school year off on a good foot. 

pm--4 Run w/ the girls. I did 6 x 800s @ ~7:15 pace. It was hard but good. The girls did one more than I. They were super tough today. 

am--6 Harts 2x and Arctic Circle. It was muggy and draining this morning, but I wanted to get in a few miles due to the meet this afternoon. RHR--51.

am--4 Coach went easy on the kids and gave them an easy run today. We hit Sandberg's and finished w/ striders. RHR--53.

am--6 DI backwards, AC, and PH. These morning runs are good because I get to run w/ the kiddos and get a few extra miles in besides. RHR--54.

pm--3 Did some running around while poorly timing the girls for their 1000s.

pm--3 Some running around the region course before and during the relay. The kids ran well, and the event was a success. 

pm--5 Despite the lingering old-man fatigue, I got out to Moe's w/ Tom. As always, a nice chat. 

pm--5 7 x 3 min. Fartlek inside the school due to the lighting. It was fun, and the girls packed up well. I missed weights because we had a family party for my mom's bday. RHR--50.

am--5 DI and partial AC, followed by a few laps around the school. The rain was nice as well as the lightning show. RHR--52.

pm--6.5 Long hill run. I was so flat today. The legs never really got into a groove. It was nice chatting w/ the girls though. 

pm--4 Felt totally flat again today. It stinks getting older. While the girls ran their 1000s, I ran some moderately paced 900ishes. Here's to hoping for some pep manyan. RHR--55.

am--5 Harts and AC+. I hadn't intended on quite this much this morning, but the legs can smell the pep coming back. The pace was nice. JP came; I think she was the reason we kept it steady. RHR--58. 

pm--4.5 Steady-state tempo. The girls really took off today. I had stomach issues for a sec, so I had to play catch-up. No one in sight until I headed down by Best Buy. The team is running well. On another note, my legs felt better, but if it's not one thing, it's another. 

pm--6 Shoe(ish) run @ recovery pace followed by 4 x 200. The girls were in good spirits.

am--4 A quick solo run up lava flow/warrior way in the early morn before our meet. The meet went well. The kids worked hard for each other. Good day to be a part of PVXC.

pm--3 Girls ran 800s. I went on the 1st 2 before I felt a twinge in the lower leg. So I just ran around and helped move the surge cones. 

am--5 Harts/AC+. The run was decent this morning w/ a nice group. The lower leg felt sore but was runnable. 

pm--3.5 Another hallway run after another lightning delay. The hallway runs are decent pacewise, but the laps become tedious real quick. On another note, it's always fun to have an audience, wide-eyed at the escapades of the xc kids.

pm--3.5 Easy miles on the leg, setting up and taking down the time-trial course. Anwar also taught me some more Armaric words. RHR--53.

pm--5 Ran up to the sandy hill and ran around a bit as the kids did some hills. I opted out w/ what I think is a mild Soleus strain. Returned w/ the kids after. It was a hot day, and the girls were feeling the heat. 

am--5 PH/partial AC/Harts. A decent run. It was pretty swaggy p. We'll see how the leg feels for the afternoon run. RHR--52.

pm--5 Tready miles, taking it easy on the leg, which feels quite a bit better today, by the way. The car wash was a great success & a good time. Perhaps a little PV in my Labor Day future.

pm--3 I'm not sure how to do a hiking-to-running miles conversion, so I just divided by 3. We started on a family hike at the Gardner's Peak Trail head. Pretty quickly, my 11-year-old nephew and I had lost everyone else. We went for a bit on the Canal Trail then doubled back to find the Gardner's Peak trail. My nephew found it. We headed up and up and up. He was a real trooper. Overall, we hiked for 3 straight hours, roughly 9 miles, with some running thrown in here and there on the flats and some of the less technical descents.

am--6 PH/Sunrise Tires/Harts. Decent run this morning @ anything but swag pace. Everybody seemed to be feeling peppy. My quads are a little tender from yesterday's incline, but the calf is feeling quite a bit better. 

pm--4 Some more miles marking the course for the meet, vetting the marking job, and taking down after. It was a hot meet, but our kids ran well. 

pm--5.5 Sandy Hills. I hit 4 of the 5. Weak sauce. It was a scorcher, but the girls kept digging and working hard. They are super tough. RHR--53.

am--6.5 DI/AC/Harts. I won't be able to run w/ the kiddos this afternoon, due to a meeting, so I put in a bit extra. That being said, I would like to get in a few miles when I get home. The weather was good this morning, not cool but not hot. RHR--53.

pm--3 A nice, little run after a tasty dinner of Southwestern meatloaf. 

pm--5.25 Roundabout run to Sandberg's and had to add a warm-up loop to finish 40 minutes. Followed that w/ 4 x 200. I was struggling at the end. RHR--52.

pm--3.75 After a long successful day in the sun and before an evening with friends, I jumped on the tready for a few miles. 

pm--3 Did some running around while the girls did 800s. RHR--49.

am--7 DI/AC+/Harts. It was an interesting morning of sprinkles, blinding sheets of rain, and hanging moisture in the air. May we get a tad bit more rain. RHR--50.

pm--5.25 After a lighting delay, we got out and ran on Mall Dr. down to the freeway entrance and back, cutting through by DI. 

pm--5.25 Time Trial for the kids. I got some decent mileage in setting up the course, vetting it, and taking down. The kids ran really well. I'm so proud of the team. RHR--52.

am--5.5 AC+/DI. The girls showed up a little early, so I didn't get my pre-run run in before we headed out. I did add a bit at the end though. It's all good. RHR--54.

pm--4 Got out w/ my neighbor who is training for the marathon. Felt like I needed to since I skipped the run after school and all the hubbub that that was. Felt decent tonight. Off to Herriman manyan. 

pm--3.5 Fartlek workout (4,3,2,1 min.) at the state course before the Herriman meet. It was a fun day. Both teams took 2nd on a tough course at competitive meet.

pm--4.5 Trail run w/ Thomas out near the new airpot on the ridge. It was a nice, but heavy, run. Good to connect again. 

pm--4 Same set-up for Mondays--800s w/ a couple 400s. I usually time the girls and run around a bit while they run. Today, I jumped in on about half of them. It felt decent. RHR--48. 

am--6 Harts/AC+/Pizza. Decent run this morning. It wasn't quite as cool as I would have hoped, but it makes sense since today is supposed to be a scorcher. Weird summer so far. RHR--49.

pm--3 Bloomington Hills North Park, setting up the course for a meet. 

pm--5.5 A nice run out on Telegraph past the church and back followed by striders. RHR--53.

am--6.5 DI/AC+/Pizza. Nice run this morning. The legs are a bit tired, and I was SWEATY. It was fun though to run and chat w/ folks. RHR--51.

pm--4.5 Green Springs w/ the kiddos. It was still toasty out. 

pm--5.75 Nice run along Main Street in PV onto the River Trail w/ the girls. They'll have a ton of fun at team night. RHR--57.

am--6.75 Nice run at PV w/ the girls. We went on the back road to Diamond Valley for a bit and back into town. It was beautiful. The girls had a ton of fun. Good team bonding experience. 

pm--6 After being inspired by the kiddos and their Michigan workout, I decided to strap on the Streak XC and hop on the tready for my own Michigan. I'm not sure on the splits but ended up w/ 29:07. It's not quite comparable to what a few of the girls threw down, what w/ the terrain and the heat, but felt pretty good for an old guy. I had the tready set at 1.5% grade. The first 800 was ~6:50. The first 1.5 was ~6:55. The second 800 was ~6:40, and the second 1.5 was ~6:50. The fast 400 was ~6:20. I took the 5k sections a bit slow but was strong on the 10k sections. It felt good overall. The calves are tizight. RHR--53.

am--5 First day of Autumn. AC+/Harts. The run was decently peppy. My legs are still a bit tight but feel pretty good. RHR--49.

pm--6.5 A run out on Telegraph and back to the school via DI. We had a decent fast finish from the Running Center. Screwed up and cut it a few minutes short. 

pm--7 A nice run w/ the neighbor. My legs are still a bit tight from Monday, but things flushed out after I got into the run. RHR--54.

am--5.5 Pizza/AC+/Pizza. Nice run on a nearly Fallesque morning. It will come. It will come. RHR--57.

pm--3 Traditional pre-race Sandberg's run. Nothing spectacular, but I was lagging. 

am--10.25 Got to sleep in a tad because of the meet today, so I decided to put in a longer run for this old guy. Headed up into Ivins and back into Santa Clara via Lava Ridge. A run that is 20-30 minutes longer than what you normally do is difficult. I know that a good 10-miler 2x a week would do a lot for me as a person and as a runner. Perhaps I can figure that out. RHR--57.

am--3.75 Raining in the run at the Wahsatch Invite. The team did well. The trip was fun. Glad it's over though. 

pm--3.5 An easy run after I got home. 

am--6 Harts/AC+/Pizza. What a nice run in real Fall weather. It came overnight, but it's here. I'm going to focus on enjoying the wonderful temperatures. RHR--47.

pm--4.5 Down 2450 and back w/ barefoot striders after. 

pm--6 A nice run up by the Canyons in nearly perfect weather. On these solo runs the pace is pretty decent. I didn't geet out until later because a parent conference. I did time the girls on their repeats though. They are really rolling. RHR--52.

am--5 AC+/Harts. Perfect morning (cold if you don't move, refreshing if you do move) for a run. I'm working on enjoying the moment. Maybe it's time for me to read The Power of Now. In some ways, it's been a great week. In other ways, horrible, but running makes everything better. RHR--51.

pm--3 Green Springs, switching up the pre-race run. I'm excited about tomorrow. 

pm--6 I had an hour to kill, so I KILLED IT on the trails. Barrel Roll loop. RHR--51.

am--7 After dropping off my neighbor and Baggs at the start of the marathon, I ran past the PV reservoir and back. It was a very nice run, spotting cows and deer and turkeys walking fearlessly across the main drive. On a day like this, one would expect me to ruse about how I should have run the marathon, but I couldn't stop thinking about how the kids, girls especially, ran at Cedar. They went for it and ran magnificently. I hope the result is a real belief in the team. 

am--7 DI/AC+/Harts. Nice run this morning after moping myself out of a run last night. RHR--51.

pm--3 Exploratory run around the neighborhoods west of the school. It is a real joy to run with the girls this year. They are a bright spot in my life. 

pm--7.5 Some miles before the meet--I actually helped a blind man find his way home--more miles warming up w/ the girls, and a couple more miles home. RHR--55.

am--7.25 DI/Stop Sign+/Lutheran. What a beautiful morning, running in solitude and w/ the kiddos. 7 mile runs everyday might be the way to go. RHR--57. 

pm--1.5 Weak, but I'm blogging it. Warmed up and cooled down with the girls.

pm--5 Old Man Hills (400m). I did these w/ various groups of girls. We have a fun group of kids this year. RHR--57.

am--7.75 Moe's Valley loop w/ Andy and Tom. It was a great run w/ some talk of Stamets and other necessary things. RHR--64. (This is interesting. I do feel beat down, but it's not all physical.)

pm--6 Barrel Roll in reverse w/ Blazin' Ben. I was a little jittery at the beginning. Tomorrow will be a nice day off for me. 

pm--3 Ran DI and a few warm-up loops. I'm a little excited for tomorrow--Region 9 Championships.

am--6 DI/Zion's/Harts. A good run on a beautiful morning. The kids seem in good spirits, and I felt surprisingly peppy after a shorter night of rest. On another note, the heart rate is coming back down. RHR--50.

pm--3ish. Ran around the Region course to help set up, warmed-up w/ the JV girls, and ran some while fanning. It was a good day. Many of our kids ran very well. Boys took 2nd, and girls took 1st. We have a great team this year. Lots of awesome, hard-working kids. Fun stuff. 

pm--7 A nice run over to Dixie Dr. and then back up Lava Cove and around to Lava Flow w/ my neighbor. It was nice out. RHR--54.

am--9 Green Springs w/ Cactus Lane + the middle school and back. It was a beautiful morning. It also felt wonderful to run continuously for a while. RHR--56.

am--9.5 Green Springs/2x Harts/some track laps. The morning was beautiful, and the kids ran well. I wasn't planning on running this much after the meat-filled day that was yesterday, but it was awright. RHR--64. (That's a bit of a red flag.)

pm--3 Ran to the middle school and back. Can't wait for state. RHR--46. Maybe the day off on Saturday really was beneficial. 

am--6 DI/Stop Sign/Running Center. It was a nice run this morning. Got to chat w/ Irene, Carli, and Macey. RHR--53.

pm--3.5 Nice pre-state run @ an elementary school in Sandy. We threw in some pick-ups with full recovery in between.

am--6 A nice run by the tracks w/ Master Dave and a mall loop w/ the kiddos. Had a fun day at State. The kids ran hard. Congrats to the girls for a close 2nd. They make me really proud. 

pm--4.5 Nice modified shoe run w/ most of the varsity girls. We kept a good pace. Not bad for the day after State. RHR--56.