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January 2014

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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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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
1820.25
Mizuno Wave Precision 13 Miles: 55.00Nike Pegasus 30 Miles: 119.50Brooks Ghost 5 Miles: 81.25Nike Lunarglide 4 Miles: 68.00Brooks Launch Miles: 122.00Nike Zoom Wildhorse Miles: 146.00Red White & BLue 2 Miles: 70.00Adidas Ace 3 Miles: 62.25Saucony Kinvara 4 Miles: 79.75Salomon Sense Mantra Miles: 138.50Yellow & BLue 2 Miles: 149.50Brooks Ravenna 3 Miles: 84.75Yellow & BLue 2 (May 2014) Miles: 129.75NB Fresh Foam Miles: 175.00Red & BLack 3 Miles: 107.75Red & Black 3 (Dec. 4, 2014) Miles: 87.50
Weight: 0.00
Total Distance
5.00

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

Mizuno Wave Precision 13 Miles: 5.00
Weight: 0.00
Total Distance
7.00

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

Nike Pegasus 30 Miles: 7.00
Weight: 0.00
Total Distance
3.00

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

Brooks Ghost 5 Miles: 3.00
Weight: 0.00
Total Distance
4.00

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.

 

Weight: 0.00
Total Distance
5.00

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

RHR--51

Nike Lunarglide 4 Miles: 5.00
Weight: 0.00
Total Distance
4.50

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

RHR--59

Brooks Launch Miles: 4.50
Weight: 0.00
Total Distance
6.75

pm--6.75 Rim circuit w/ Thomas.

Nike Zoom Wildhorse Miles: 6.75
Weight: 0.00
Total Distance
5.75

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.

Brooks Ghost 5 Miles: 5.75
Weight: 0.00
Total Distance
4.25

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.

Red White & BLue 2 Miles: 4.25
Weight: 0.00
Total Distance
3.00

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


 

Weight: 0.00
Total Distance
5.00

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

RHR--54

Adidas Ace 3 Miles: 5.00
Weight: 0.00
Comments
From Abel on Thu, Jan 16, 2014 at 19:31:58 from 174.253.160.146

Yes you should!

Total Distance
3.00

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

 

Saucony Kinvara 4 Miles: 3.00
Weight: 0.00
Total Distance
6.00

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.

Salomon Sense Mantra Miles: 6.00
Weight: 0.00
Total Distance
10.25

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.

Nike Zoom Wildhorse Miles: 10.25
Weight: 0.00
Total Distance
4.00

pm--4 Prospector w/ the kids.

RHR--54

Salomon Sense Mantra Miles: 4.00
Weight: 0.00
Total Distance
5.50

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

 

Yellow & BLue 2 Miles: 5.50
Weight: 0.00
Total Distance
6.75

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. 

Yellow & BLue 2 Miles: 6.75
Weight: 0.00
Total Distance
4.00

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

Yellow & BLue 2 Miles: 3.00
Weight: 0.00
Total Distance
3.75

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

Yellow & BLue 2 Miles: 3.75
Weight: 0.00
Total Distance
7.25

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?

Yellow & BLue 2 Miles: 7.25
Weight: 0.00
Total Distance
7.25

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.

Yellow & BLue 2 Miles: 7.25
Weight: 0.00
Comments
From lizl on Tue, Jan 28, 2014 at 23:03:35 from 209.33.233.20

Psh! Yeah you missed it!! What the crap! Whatever coach! You need to come Thursday. But if you have other plans, I guess that's fine too.

Total Distance
6.50

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

Yellow & BLue 2 Miles: 6.50
Weight: 0.00
Total Distance
4.00

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

Yellow & BLue 2 Miles: 4.00
Weight: 0.00
Comments
From ali.jo on Thu, Jan 30, 2014 at 22:33:58 from 24.40.87.23

You oughta...get your butt out to practice tomorrow!

Total Distance
5.00

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

Yellow & BLue 2 Miles: 4.00
Weight: 0.00
Total Distance
4.25

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

Nike Zoom Wildhorse Miles: 4.25
Weight: 0.00
Total Distance
7.00

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

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

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

Salomon Sense Mantra Miles: 6.00
Weight: 0.00
Total Distance
8.50

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

Red White & BLue 2 Miles: 8.50
Weight: 0.00
Total Distance
3.50

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

Brooks Launch Miles: 3.50
Weight: 0.00
Total Distance
6.25

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

Yellow & BLue 2 Miles: 6.25
Weight: 0.00
Total Distance
6.25

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

Nike Zoom Wildhorse Miles: 6.25
Weight: 0.00
Total Distance
4.00

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

Weight: 0.00
Total Distance
8.00

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

RHR--53

Brooks Ghost 5 Miles: 8.00
Weight: 0.00
Total Distance
8.00

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. 

Saucony Kinvara 4 Miles: 8.00
Weight: 0.00
Total Distance
4.00

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

Adidas Ace 3 Miles: 4.00
Weight: 0.00
Total Distance
5.50

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

Salomon Sense Mantra Miles: 5.50
Weight: 0.00
Comments
From Abel on Mon, Feb 17, 2014 at 20:18:08 from 174.23.118.182

Those letsrun boards crack me up.. But Ben Saarel is absolutely crazy. And don't even get me started on Leer.. I want the beard.

Total Distance
7.25

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

Yellow & BLue 2 Miles: 7.25
Weight: 0.00
Total Distance
7.50

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. 

Nike Pegasus 30 Miles: 7.50
Weight: 0.00
Total Distance
5.25

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

Brooks Ravenna 3 Miles: 5.25
Weight: 0.00
Total Distance
7.00

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. 

Nike Zoom Wildhorse Miles: 7.00
Weight: 0.00
Total Distance
5.00

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

Nike Lunarglide 4 Miles: 4.00
Weight: 0.00
Total Distance
7.75

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

Salomon Sense Mantra Miles: 7.75
Weight: 0.00
Total Distance
5.00

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

Brooks Ravenna 3 Miles: 5.00
Weight: 0.00
Total Distance
5.00

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.

Weight: 0.00
Total Distance
6.25

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

Brooks Launch Miles: 6.25
Weight: 0.00
Total Distance
6.75

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

Adidas Ace 3 Miles: 6.75
Weight: 0.00
Total Distance
12.25

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. 

Salomon Sense Mantra Miles: 7.00Yellow & BLue 2 Miles: 5.25
Weight: 0.00
Total Distance
8.00

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

Nike Pegasus 30 Miles: 8.00
Weight: 0.00
Total Distance
6.00

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. 

Yellow & BLue 2 Miles: 6.00
Weight: 0.00
Total Distance
4.00

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

Nike Lunarglide 4 Miles: 4.00
Weight: 0.00
Total Distance
7.00

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

Brooks Ravenna 3 Miles: 7.00
Weight: 0.00
Total Distance
5.00

pm--5 Easy miles before heading up north. 

Weight: 0.00
Total Distance
7.00

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

Nike Pegasus 30 Miles: 7.00
Weight: 0.00
Total Distance
8.75

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. 

Salomon Sense Mantra Miles: 8.75
Weight: 0.00
Total Distance
3.25

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. 

Nike Zoom Wildhorse Miles: 3.25
Weight: 0.00
Total Distance
4.00

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. 

Brooks Ghost 5 Miles: 4.00
Weight: 0.00
Total Distance
8.00

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

Brooks Launch Miles: 8.00
Weight: 0.00
Total Distance
7.00

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

Mizuno Wave Precision 13 Miles: 7.00
Weight: 0.00
Total Distance
6.25

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

Yellow & BLue 2 Miles: 5.25
Weight: 0.00
Total Distance
3.00

pm--3 Measly miles. 

Weight: 0.00
Total Distance
7.25

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

Saucony Kinvara 4 Miles: 7.25
Weight: 0.00
Total Distance
7.50

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. 

Nike Pegasus 30 Miles: 7.50
Weight: 0.00
Total Distance
4.25

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. 

Mizuno Wave Precision 13 Miles: 4.25
Weight: 0.00
Total Distance
5.00

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

Brooks Ravenna 3 Miles: 5.00
Weight: 0.00
Total Distance
7.00

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. 

Yellow & BLue 2 Miles: 7.00
Weight: 0.00
Total Distance
4.50

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

Weight: 0.00
Total Distance
5.00

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

Nike Lunarglide 4 Miles: 5.00
Weight: 0.00
Total Distance
4.00

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

Adidas Ace 3 Miles: 4.00
Weight: 0.00
Total Distance
5.00

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

Brooks Launch Miles: 5.00
Weight: 0.00
Total Distance
10.00

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. 

Salomon Sense Mantra Miles: 10.00
Weight: 0.00
Total Distance
4.25

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. 

Yellow & BLue 2 Miles: 4.25
Weight: 0.00
Total Distance
5.25

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. 

Brooks Launch Miles: 5.25
Weight: 0.00
Total Distance
6.00

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

Weight: 0.00
Total Distance
4.50

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

Brooks Ravenna 3 Miles: 4.50
Weight: 0.00
Total Distance
3.00

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

Mizuno Wave Precision 13 Miles: 3.00
Weight: 0.00
Total Distance
5.50

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. 

Nike Zoom Wildhorse Miles: 5.50
Weight: 0.00
Total Distance
6.50

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. 

Yellow & BLue 2 Miles: 6.50
Weight: 0.00
Total Distance
4.00

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

Brooks Ghost 5 Miles: 4.00
Weight: 0.00
Total Distance
4.00

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

Weight: 0.00
Total Distance
6.25

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

Nike Pegasus 30 Miles: 6.25
Weight: 0.00
Total Distance
10.00

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. 

Salomon Sense Mantra Miles: 10.00
Weight: 0.00
Total Distance
5.00

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. 

Red White & BLue 2 Miles: 5.00
Weight: 0.00
Total Distance
4.00

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

Weight: 0.00
Total Distance
3.00

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

Mizuno Wave Precision 13 Miles: 3.00
Weight: 0.00
Total Distance
6.25

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

Brooks Launch Miles: 6.25
Weight: 0.00
Total Distance
6.75

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

Saucony Kinvara 4 Miles: 6.75
Weight: 0.00
Total Distance
10.50

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.

Yellow & BLue 2 Miles: 10.50
Weight: 0.00
Total Distance
5.75

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. 

Nike Lunarglide 4 Miles: 5.75
Weight: 0.00
Total Distance
8.00

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. 

Brooks Ghost 5 Miles: 8.00
Weight: 0.00
Total Distance
4.00

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. 

Brooks Ravenna 3 Miles: 4.00
Weight: 0.00
Total Distance
10.50

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. 

Nike Pegasus 30 Miles: 10.50
Weight: 0.00
Total Distance
4.00

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

Weight: 0.00
Total Distance
5.50

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. 

Brooks Launch Miles: 5.50
Weight: 0.00
Total Distance
8.00

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. 

Red White & BLue 2 Miles: 8.00
Weight: 0.00
Total Distance
6.00

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. 

Mizuno Wave Precision 13 Miles: 6.00
Weight: 0.00
Total Distance
7.00

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

Brooks Ghost 5 Miles: 7.00
Weight: 0.00
Total Distance
5.00

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. 

Weight: 0.00
Total Distance
9.00

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. 

Nike Zoom Wildhorse Miles: 9.00
Weight: 0.00
Total Distance
7.00

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. 

Yellow & BLue 2 (May 2014) Miles: 7.00
Weight: 0.00
Total Distance
6.00

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. 

Yellow & BLue 2 (May 2014) Miles: 6.00
Weight: 0.00
Total Distance
4.50

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. 

Yellow & BLue 2 (May 2014) Miles: 3.50
Weight: 0.00
Total Distance
5.50

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.

Yellow & BLue 2 (May 2014) Miles: 5.50
Weight: 0.00
Total Distance
10.00

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. 

Yellow & BLue 2 (May 2014) Miles: 10.00
Weight: 0.00
Total Distance
6.00

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

Yellow & BLue 2 (May 2014) Miles: 6.00
Weight: 0.00
Total Distance
3.00

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. 

Weight: 0.00
Total Distance
8.00

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. 

Yellow & BLue 2 (May 2014) Miles: 8.00
Weight: 0.00
Total Distance
4.50

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. 

Yellow & BLue 2 (May 2014) Miles: 4.50
Weight: 0.00
Total Distance
11.00

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. 

Brooks Ghost 5 Miles: 4.00NB Fresh Foam Miles: 7.00
Weight: 0.00
Total Distance
5.50

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. 

Brooks Ravenna 3 Miles: 5.50
Weight: 0.00
Total Distance
6.00

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. 

NB Fresh Foam Miles: 6.00
Weight: 0.00
Total Distance
7.00

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

Yellow & BLue 2 (May 2014) Miles: 7.00
Weight: 0.00
Total Distance
5.00

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

Weight: 0.00
Total Distance
6.00

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. 

Yellow & BLue 2 (May 2014) Miles: 6.00
Weight: 0.00
Total Distance
6.00

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. 

Salomon Sense Mantra Miles: 6.00
Weight: 0.00
Total Distance
12.00

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. 

Yellow & BLue 2 (May 2014) Miles: 12.00
Weight: 0.00
Total Distance
4.50

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.

Adidas Ace 3 Miles: 4.00
Weight: 0.00
Total Distance
10.00

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. 

Brooks Launch Miles: 4.50Nike Zoom Wildhorse Miles: 5.00
Weight: 0.00
Total Distance
5.75

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. 

Brooks Ravenna 3 Miles: 5.25
Weight: 0.00
Total Distance
4.75

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

Weight: 0.00
Total Distance
3.00

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. 

NB Fresh Foam Miles: 3.00
Weight: 0.00
Comments
From Holt on Sat, Jun 07, 2014 at 09:15:38 from 67.2.248.3

I thought maybe you went up the mountain. We missed ya; get feeling better.

Total Distance
5.00

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.

Yellow & BLue 2 Miles: 4.50
Weight: 0.00
Total Distance
7.50

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. 

Red White & BLue 2 Miles: 3.50
Weight: 0.00
Total Distance
5.75

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.

Yellow & BLue 2 (May 2014) Miles: 3.00
Weight: 0.00
Total Distance
8.75

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. 

Nike Lunarglide 4 Miles: 5.25NB Fresh Foam Miles: 3.00
Weight: 0.00
Total Distance
5.00

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.

Saucony Kinvara 4 Miles: 4.75
Weight: 0.00
Total Distance
10.00

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. 

Nike Pegasus 30 Miles: 10.00
Weight: 0.00
Total Distance
5.25

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.

Brooks Ravenna 3 Miles: 4.75
Weight: 0.00
Comments
From miasian on Thu, Jun 19, 2014 at 20:53:37 from 42.127.99.36

who`s APush? So good to hear that the girls are grouping up well!!

Total Distance
7.00

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. 

Brooks Launch Miles: 4.50
Weight: 0.00
Total Distance
5.25

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.

Nike Lunarglide 4 Miles: 2.50
Weight: 0.00
Total Distance
0.00

Sick.

Weight: 0.00
Total Distance
0.00

Still sick.

Weight: 0.00
Total Distance
5.00

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. 

NB Fresh Foam Miles: 5.00
Weight: 0.00
Total Distance
8.50

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. 

Yellow & BLue 2 Miles: 5.00
Weight: 0.00
Total Distance
5.00

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.

Adidas Ace 3 Miles: 3.50
Weight: 0.00
Total Distance
5.00

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. 

Weight: 0.00
Total Distance
6.50

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. 

Yellow & BLue 2 (May 2014) Miles: 6.00
Weight: 0.00
Total Distance
6.00

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. 

NB Fresh Foam Miles: 5.50
Weight: 0.00
Total Distance
4.00

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

Adidas Ace 3 Miles: 3.50
Weight: 0.00
Total Distance
6.00

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

NB Fresh Foam Miles: 3.00
Weight: 0.00
Total Distance
6.75

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. 

Brooks Launch Miles: 6.25
Weight: 0.00
Total Distance
4.25

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

Yellow & BLue 2 (May 2014) Miles: 4.25
Weight: 0.00
Total Distance
6.00

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. 

Nike Zoom Wildhorse Miles: 6.00
Weight: 0.00
Total Distance
5.50

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

Brooks Ravenna 3 Miles: 5.50
Weight: 0.00
Total Distance
4.50

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. 

Brooks Ghost 5 Miles: 4.50
Weight: 0.00
Total Distance
7.25

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

Salomon Sense Mantra Miles: 7.25
Weight: 0.00
Total Distance
4.75

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

Red White & BLue 2 Miles: 4.75
Weight: 0.00
Total Distance
6.00

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

Mizuno Wave Precision 13 Miles: 6.00
Weight: 0.00
Total Distance
5.50

pm--5.5 Moolight run w/ Baggs in PV. 

Nike Pegasus 30 Miles: 5.50
Weight: 0.00
Total Distance
6.00

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.

Yellow & BLue 2 Miles: 5.50
Weight: 0.00
Total Distance
4.50

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.

Nike Lunarglide 4 Miles: 4.50
Weight: 0.00
Total Distance
6.50

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.

Weight: 0.00
Total Distance
6.25

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.

Brooks Launch Miles: 5.75
Weight: 0.00
Total Distance
7.75

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

NB Fresh Foam Miles: 7.75
Weight: 0.00
Total Distance
6.00

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.

Brooks Ravenna 3 Miles: 6.00
Weight: 0.00
Total Distance
5.50

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

Adidas Ace 3 Miles: 5.50
Weight: 0.00
Total Distance
5.75

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

NB Fresh Foam Miles: 5.75
Weight: 0.00
Total Distance
3.75

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

Weight: 0.00
Total Distance
8.50

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. 

Nike Pegasus 30 Miles: 8.50
Weight: 0.00
Total Distance
6.25

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.

Red White & BLue 2 Miles: 6.25
Weight: 0.00
Total Distance
5.25

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.

Nike Lunarglide 4 Miles: 5.00
Weight: 0.00
Total Distance
8.75

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.

 

Nike Zoom Wildhorse Miles: 3.25NB Fresh Foam Miles: 5.50
Weight: 0.00
Total Distance
7.75

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. 

 

Adidas Ace 3 Miles: 4.75Nike Zoom Wildhorse Miles: 3.00
Weight: 0.00
Total Distance
10.75

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.

Adidas Ace 3 Miles: 8.00Nike Zoom Wildhorse Miles: 2.75
Weight: 0.00
Total Distance
3.25

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. 

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

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.

Brooks Ravenna 3 Miles: 7.00
Weight: 0.00
Total Distance
8.75

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. 

Mizuno Wave Precision 13 Miles: 3.25Red White & BLue 2 Miles: 5.50
Weight: 0.00
Total Distance
4.25

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.

NB Fresh Foam Miles: 4.25
Weight: 0.00
Total Distance
9.50

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.

Yellow & BLue 2 Miles: 9.50
Weight: 0.00
Total Distance
3.50

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."

Weight: 0.00
Total Distance
8.00

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. 

Brooks Launch Miles: 4.00Red White & BLue 2 Miles: 4.00
Weight: 0.00
Total Distance
6.00

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.

NB Fresh Foam Miles: 6.00
Weight: 0.00
Total Distance
4.00

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.

Brooks Ghost 5 Miles: 3.00
Weight: 0.00
Total Distance
9.00

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.

Saucony Kinvara 4 Miles: 9.00
Weight: 0.00
Total Distance
3.00

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

Yellow & BLue 2 Miles: 3.00
Weight: 0.00
Total Distance
5.00

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

Nike Zoom Wildhorse Miles: 5.00
Weight: 0.00
Total Distance
5.00

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.

Yellow & BLue 2 Miles: 5.00
Weight: 0.00
Total Distance
11.50

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. 

NB Fresh Foam Miles: 11.50
Weight: 0.00
Total Distance
4.00

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.

Brooks Ghost 5 Miles: 5.00
Weight: 0.00
Total Distance
9.50

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. 

Saucony Kinvara 4 Miles: 9.50
Weight: 0.00
Comments
From Baggs on Thu, Aug 21, 2014 at 08:10:59 from 204.113.55.55

I'm smelling more than pep

Total Distance
6.00

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

Mizuno Wave Precision 13 Miles: 6.00
Weight: 0.00
Total Distance
4.00

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.

Nike Lunarglide 4 Miles: 4.00
Weight: 0.00
Total Distance
3.00

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. 

Saucony Kinvara 4 Miles: 3.00
Weight: 0.00
Total Distance
8.50

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.

Brooks Launch Miles: 8.50
Weight: 0.00
Total Distance
3.50

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.

Brooks Ravenna 3 Miles: 3.50
Weight: 0.00
Total Distance
5.00

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. 

NB Fresh Foam Miles: 5.00
Weight: 0.00
Total Distance
5.00

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.

Yellow & BLue 2 (May 2014) Miles: 5.00
Weight: 0.00
Total Distance
5.00

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.

Nike Pegasus 30 Miles: 5.00
Weight: 0.00
Total Distance
3.00

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.

Salomon Sense Mantra Miles: 3.00
Weight: 0.00
Total Distance
10.00

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. 

NB Fresh Foam Miles: 10.00
Weight: 0.00
Total Distance
5.50

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.

Nike Lunarglide 4 Miles: 5.50
Weight: 0.00
Total Distance
9.50

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. 

Yellow & BLue 2 (May 2014) Miles: 6.50
Weight: 0.00
Total Distance
5.25

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.

Brooks Launch Miles: 5.25
Weight: 0.00
Total Distance
3.75

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. 

Brooks Ghost 5 Miles: 3.75
Weight: 0.00
Total Distance
3.00

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

Adidas Ace 3 Miles: 3.00
Weight: 0.00
Total Distance
12.25

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. 

Red & BLack 3 Miles: 12.25
Weight: 0.00
Comments
From Baggs on Tue, Sep 09, 2014 at 08:59:46 from 204.113.55.55

Yes we can!

Total Distance
5.25

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.

Red & BLack 3 Miles: 5.25
Weight: 0.00
Total Distance
9.50

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. 

Red & BLack 3 Miles: 9.50
Weight: 0.00
Total Distance
3.50

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.

NB Fresh Foam Miles: 3.50
Weight: 0.00
Total Distance
4.50

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. 

Nike Zoom Wildhorse Miles: 4.50
Weight: 0.00
Total Distance
4.00

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. 

Red & BLack 3 Miles: 4.00
Weight: 0.00
Total Distance
9.00

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. 

Red & BLack 3 Miles: 9.00
Weight: 0.00
Total Distance
5.50

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

Red & BLack 3 Miles: 4.50
Weight: 0.00
Total Distance
11.00

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. 

Red & BLack 3 Miles: 11.00
Weight: 0.00
Total Distance
5.75

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.

Yellow & BLue 2 Miles: 5.75
Weight: 0.00
Total Distance
6.75

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. 

Red & BLack 3 Miles: 6.75
Weight: 0.00
Total Distance
6.00

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.

Weight: 0.00
Total Distance
11.50

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. 

Red & BLack 3 Miles: 11.50
Weight: 0.00
Total Distance
7.00

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.

Brooks Ghost 5 Miles: 7.00
Weight: 0.00
Total Distance
8.50

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. 

NB Fresh Foam Miles: 8.50
Weight: 0.00
Total Distance
10.25

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.

Nike Pegasus 30 Miles: 10.25
Weight: 0.00
Total Distance
3.75

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

Weight: 0.00
Total Distance
3.50

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

Yellow & BLue 2 (May 2014) Miles: 3.50
Weight: 0.00
Total Distance
10.50

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. 

 

Saucony Kinvara 4 Miles: 9.50
Weight: 0.00
Total Distance
6.00

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.

Brooks Ravenna 3 Miles: 6.00
Weight: 0.00
Total Distance
8.00

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. 

Brooks Launch Miles: 8.00
Weight: 0.00
Total Distance
6.00

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

Nike Zoom Wildhorse Miles: 6.00
Weight: 0.00
Total Distance
7.00

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. 

Nike Pegasus 30 Miles: 7.00
Weight: 0.00
Total Distance
10.00

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. 

Red & BLack 3 Miles: 10.00
Weight: 0.00
Total Distance
7.50

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.

Red White & BLue 2 Miles: 7.50
Weight: 0.00
Total Distance
8.75

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.

NB Fresh Foam Miles: 8.75
Weight: 0.00
Total Distance
5.00

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.

Brooks Launch Miles: 5.00
Weight: 0.00
Total Distance
13.75

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. 

Salomon Sense Mantra Miles: 6.00Nike Zoom Wildhorse Miles: 7.75
Weight: 0.00
Total Distance
3.00

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

Brooks Ghost 5 Miles: 3.00
Weight: 0.00
Total Distance
9.00

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. 

Yellow & BLue 2 (May 2014) Miles: 9.00
Weight: 0.00
Total Distance
7.00

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.

Mizuno Wave Precision 13 Miles: 7.00
Weight: 0.00
Total Distance
9.00

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.

NB Fresh Foam Miles: 9.00
Weight: 0.00
Total Distance
9.50

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.)

Red & BLack 3 Miles: 9.50
Weight: 0.00
Total Distance
3.00

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. 

Nike Lunarglide 4 Miles: 3.00
Weight: 0.00
Total Distance
9.50

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.

Brooks Launch Miles: 6.00NB Fresh Foam Miles: 3.50
Weight: 0.00
Total Distance
6.00

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. 

NB Fresh Foam Miles: 6.00
Weight: 0.00
Total Distance
4.50

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.

Mizuno Wave Precision 13 Miles: 4.50
Weight: 0.00
Total Distance
7.00

pm--7 Didn't run w/ the kids because I got caught up after school and had to be home earlier because my wife is out of town tonight. But I did get some decent miles in after my daughters went to bed. RHR--54.

Red White & BLue 2 Miles: 7.00
Weight: 0.00
Total Distance
4.00

pm--4 My Saturdays suck lately for running, but that might be a consequence of how I handle what life gives me more than anything. I think I just need an overhaul, mostly geared towards my attitude. 

Weight: 0.00
Total Distance
5.50

pm--5.5 Harts warm and cool and some 1000s w/ the girls. Best start to a week I've had in a long time. RHR--54.

Brooks Ravenna 3 Miles: 5.50
Weight: 0.00
Total Distance
11.00

am--7 DI/nearly Sunrise/Harts. Some nice miles on a cooler morning. I actually wore gloves today. Not as many kids out this morning but still the stalwarts. RHR--54.

pm--4 Middleton trail run. Nice group today. The weather was nice in the shade.

Saucony Kinvara 4 Miles: 11.00
Weight: 0.00
Total Distance
7.00

pm--7 Longer run down on the River Trail. Some of the girls wanted to opt for a long run on Saturday, but we worked the magic and did it today because let's be real. It won't happen the day after Halloween festivities. RHR--50.

Red & BLack 3 Miles: 7.00
Weight: 0.00
Total Distance
8.50

am--6.5 Harts/AC/DI. Another nice morning. My rear is a little sore from plyos yesterday. RHR--58. 

pm--2 A few more w/ the kids, sandwiched around their Michigan. 

NB Fresh Foam Miles: 8.50
Weight: 0.00
Total Distance
3.00

pm--3 Halloween Ice-Cream run. I was some kind of burglar w/ the striped shirt and all. Lots of cool costumes. I'm glad this run came when it did because my lower body is wasted from plyos the other day. RHR--58.

Nike Lunarglide 4 Miles: 3.00
Weight: 0.00
Total Distance
4.50

pm--4.5 Got out later--Saturdays seem to be a real bugaboo--for a nice run in the perfectly misty weather on the Heights. RHR--61. (This is weird.)

Weight: 0.00
Total Distance
6.00

pm--6 Mile repeats w/ 3 min. active recovery. I wasn't sure about jumping in on these, but Carli needed someone to run w/ on these. We were supposed to hit 7:00, 6:50, and 6:40. We hit 6:55, 6:50, and 6:40. I was pretty pleased that I was hitting 200 splits perfeclty for the last mile. Can you say human metronome? RHR--54.

Brooks Ghost 5 Miles: 6.00
Weight: 0.00
Total Distance
10.00

am--6 Harts/Sunrise/Pizza. Decent morning run in the 30s. My legs aren't nearly as mad at me after yesterday's plyos as they were last week. RHR--55.

pm--4 Mustang Pass out-and-back. It was a nice run w/ some not-so-funny falls and some truly comedic falls. Now to wash off all of the dirt. 

NB Fresh Foam Miles: 10.00
Weight: 0.00
Total Distance
4.50

pm--4.5 Some Fartlek running around the 800 loop w/ some extra around the track while others were busting 400s. RHR--58.

Saucony Kinvara 4 Miles: 4.50
Weight: 0.00
Total Distance
9.50

am--6.5 DI/Sunrise/Pizza via Sportsman's. It was a wonderful morning w/ the moon nearly full, lighting up the beginning of the run. Ran w/ Josie and chatted a bit. Overall I felt pretty good this morning. RHR--54.

pm--3 Sandberg's adventure run. All I can say is stickers. 

Brooks Launch Miles: 9.50
Weight: 0.00
Total Distance
5.75

pm--5.75 An old Green Valley loop w/ a little different finish. I kept the pace pretty strong, and it felt good. I guess I was a bit inspired after watching the kids run well today. On another note, there isn't much more beautiful than a late Fall evening in the desert. RHR--56.

Red White & BLue 2 Miles: 5.75
Weight: 0.00
Total Distance
6.75

pm--6.75 Rim Circuit. A nice trail run on ~7 of my most favorite miles of land in the whole wide world. The effort was similar to last night w/ some dirt and hills thrown in. RHR--56.

Nike Zoom Wildhorse Miles: 6.75
Weight: 0.00
Total Distance
5.00

pm--5 DI plus some counterclockwise laps on the track while the kiddos did some 1600s. RHR--47. 

Nike Lunarglide 4 Miles: 5.00
Weight: 0.00
Total Distance
11.00

am--7 Harts/Promenade/Harts. A little chilly this morning w/out a hat, but I survived. The middle section of miles was at a pretty decent clip--mid 7s I bet--because the girls were feeling good. I'm a little sore from the plyo stuff yesterday. PT Conferences later today. RHR--53.

pm--~4 more in the afternoon on Dino Tracks. I felt surprisingly resilient on this run. 

Yellow & BLue 2 (May 2014) Miles: 11.00
Weight: 0.00
Total Distance
3.50

pm--3.5 A short little run through the barrio w/ mis vecinos. RHR--56.

Saucony Kinvara 4 Miles: 3.50
Weight: 0.00
Total Distance
9.00

am--6 Harts/AC/Harts. I woke up this morning w/ a headache but knew the kids would expect me this morning. So I got up and ran. What they say about running is true. It is a cure for almost anything. I feel much better. Looking forward to the time trial today. RHR--55.

pm--3 Some miles running around the school grounds before and after the time trial. 

NB Fresh Foam Miles: 9.00
Weight: 0.00
Total Distance
5.00

pm--5 Master Blasters w/ a DI warm and a little cool at home on the tready. My 200s were between 35-40. I was about ready to collapse on the last one. RHR--55.

Brooks Ravenna 3 Miles: 5.00
Weight: 0.00
Total Distance
3.00

pm--3 Warm-up and cool sandwiched around the pre-NXN Southwest mile trial. The kids ran well. RHR--48.

Red & BLack 3 Miles: 3.00
Weight: 0.00
Total Distance
11.00

am--6 Harts/Sunrise/Pizza. A nice, chilly run this morning w/ a good pace. It really was a beautiful morning once the blood began to thaw. Mostly ran w/ the J sisters. RHR--51.

pm--5 A nice little run when I got home. (I got caught up after school and didn't get out w/ the kids.) Got slightly progressive w/ the pace but nothing special. 

Yellow & BLue 2 (May 2014) Miles: 6.00
Weight: 0.00
Total Distance
4.50

am--4.5 Ran to the middle school to do some quicker bouts on the grass and mini hills. Plyos after. RHR--53.

NB Fresh Foam Miles: 4.50
Weight: 0.00
Total Distance
8.00

am--4.5 Truncated morning route from way back. I slept in a few minutes, so I'll be fresh to drive later. Felt a bit sluggish. RHR--55.

pm--3.5 A few miles into Historic Downtown Flagstaff--my home away from home--w/ the girls. They all thought it was freezing. I told them it gets that cold in St. George. They weren't convinced. 

Nike Lunarglide 4 Miles: 3.50Nike Pegasus 30 Miles: 4.50
Weight: 0.00
Total Distance
6.50

am--3.5 Some trail miles at Buffalo Park w/ the kids. Really, what I wouldn't give to have a piece of land like that chilling near home.

pm--3 A walkthrough on the NXN Southwest course in Casa Grande. No hotel/motel mishaps this trip. 

Brooks Launch Miles: 3.50Nike Lunarglide 4 Miles: 3.00
Weight: 0.00
Total Distance
7.00

am--7 The miles might be a stingy approximation, but that's ok. Ran around spectating some great races today. Our kids ran really well. Some of the best races of the season. 4th overall in the Open races for the girls, and 6th for the boys. 

Brooks Launch Miles: 7.00
Weight: 0.00
Total Distance
4.50

pm--4.5 Some 20-bursts on Sunrise. Decent pace all around today. RHR--55.

Red & BLack 3 Miles: 4.50
Weight: 0.00
Total Distance
9.00

pm--9 Barrel Roll w/ Sidewinder. I made a very difficult decision today and had to wrestle w/ it emotionally out in the dirty hills. The run was what I needed. My back's a little tight after the fact though. RHR--55.

Salomon Sense Mantra Miles: 9.00
Weight: 0.00
Total Distance
7.00

pm--7 An extended version of the old morning run. I felt pretty decent and kept a nice pace. My back feels better while running. So I guess that means more running. I didn't get an RHR this morning. 

Nike Pegasus 30 Miles: 7.00
Weight: 0.00
Total Distance
8.25

am--8.25 The complete Rim circuit w/ an extra big loop on top. The run was nice. I was able to break out, a little, of the mental fixation of the last few days. Other than that RHR says that my body might be a bit fatigued. RHR--61.

A Thanksgiving list: God and the divine spark, my wife and daughters, my family and in-laws, teaching, the lively youth w/ whom I work, chiles and mushrooms, odd beverages, music, languages, Kurt Vonnegut Jr., lifelong friends, and the SCRR trails.

 

 

Nike Zoom Wildhorse Miles: 8.25
Weight: 0.00
Comments
From Logan Fielding on Thu, Nov 27, 2014 at 19:03:32 from 24.49.167.215

Happy Thanksgiving to you as well big guy!

Total Distance
5.25

pm--5.25 Progression run on the tready. It was a tready day after our second Thanksgiving in two days. The highlights were my sister's stuffing, turkey breast w/ mole, and pumpkin and corn soup. No RHR this morning. 

Brooks Ghost 5 Miles: 5.25
Weight: 0.00
Total Distance
10.00

pm--10 SC Mountain or as the sign says, "Suicidal Tendencies." It must be a lot crazier trail for bikers. Today was a nice run w/ Thomas, chatting and working up the long steady climb. A nice topper to the end of a good running week. RHR--57.

Salomon Sense Mantra Miles: 10.00
Weight: 0.00
Total Distance
5.00

pm--5 Fartlek 5 x 2:00 w/ 3:00 recovery. I thought I had an informational meeting sooner than I did. Needless to say, I used the time to get my run in. Bed will be calling early as I was up most of the night w/ my sick daughter. RHR--52.

Yellow & BLue 2 Miles: 5.00
Weight: 0.00
Total Distance
7.50

pm--7.5 Choose-Your-Own-Adventure run/striders/into Washington and back. Nice run w/ the kiddos (a few groups) after missing a few days. I had the wonderful opportunity to talk to Carli and Irene a bit about their seasons. RHR--51.

NB Fresh Foam Miles: 6.50
Weight: 0.00
Total Distance
8.00

pm--8 A nice lollipop run around the Canyons w/ a decent pace. When I run on my own I keep it steady and maybe a bit dailed. Beautiful temperatures even the clouds have been heavy. RHR--57.

Nike Pegasus 30 Miles: 8.00
Weight: 0.00
Total Distance
7.00

pm--7 Tready progression run after the kiddos went to bed. The pace felt nice most of the time. I tried to work on some relaxation techniques that I'm learning about. RHR--61.

Red & Black 3 (Dec. 4, 2014) Miles: 7.00
Weight: 0.00
Total Distance
9.00

pm--9 Barrel Roll w/ Sidewinder extension. A nice, relaxed run under heavy cloud cover. It made the temps feel a bit cooler than they were. RHR--57.

Salomon Sense Mantra Miles: 9.00
Weight: 0.00
Total Distance
9.00

pm--9 Rim Circuit w/ a full double loop on top w/ Jesse down from ID. It was a very pleasant evening. We came stumbling into the trailhead a few minutes after full dark. Pretty good run. Jesse's loving his trails in Boise and wanted to come down and get some running in on the SCRR. I'm always happy to show anyone around the South Hills. RHR--59. 

It was interesting to see the results from NXN. What is Aris doing differently?

Nike Zoom Wildhorse Miles: 9.00
Weight: 0.00
Total Distance
5.50

pm--5.5 A nice Fartlek run.  4 x 2 min. @ tempoish w/ equal recovery, sandwiched around 3 x 1 min. @ 10k pace w/ equal recovery. Felt good and loved every minute of it. RHR--57.

Red & Black 3 (Dec. 4, 2014) Miles: 5.50
Weight: 0.00
Total Distance
5.75

pm--5.75 Barrel Roll in reverse at a fairly leisurely pace. I find myself digging in just a bit up the hills and gliding down. RHR--60.

Salomon Sense Mantra Miles: 5.75
Weight: 0.00
Total Distance
6.00

pm--6 A nice run up around the Canyons w/ my neighbor. It was decent. The pace of the last few days feels harder yet slower. What gives? As soon as I got home, a neighborhood pulled a pretty good Bazingha, pretending to be a challenged man who had just watched his cat get run over. Apparently, I was the nicest in the neighborhood. RHR--56.

Red & Black 3 (Dec. 4, 2014) Miles: 6.00
Weight: 0.00
Total Distance
5.75

pm--5.75 A nice progression run, starting in the mid-8s and ending in the low-7s. Felt decent. I followed up the run w/ some weights and kettlebell. RHR--60.

Red & Black 3 (Dec. 4, 2014) Miles: 5.75
Weight: 0.00
Total Distance
5.00

pm--5 Nice and easy run, listening to The Band and one of the best bass players of all-time--Rick Danko. RHR--60. My heart rate might be up because I'm starting to get a little cold. 

Red & Black 3 (Dec. 4, 2014) Miles: 5.00
Weight: 0.00
Comments
From Logan Fielding on Sat, Dec 13, 2014 at 14:06:50 from 205.126.94.73

Yes I have the Suunto Ambit 2. It is a great watch.

Total Distance
9.50

pm--9.5 I hit the trails after the rain let up--Rim Circuit & frontside of Barrel Roll. I had planned on going a few more miles, but the body--heart rate, illness, & temperature--told me to call it a day. Perhaps I shouldn't have run today. RHR--66.

Nike Zoom Wildhorse Miles: 9.50
Weight: 0.00
Total Distance
4.50

pm--4.5 Tready Fartlek on little to no time. 12 x 1 min. in the 6s. I'm feeling better after a mostly restful weekend. RHR--54.

Red & Black 3 (Dec. 4, 2014) Miles: 4.50
Weight: 0.00
Total Distance
7.50

pm--7.5 Rim Circuit w/ extra small loop up top. The weather was beautiful. I saw Holub out on the trails using the little light we have after work. RHR--56.

Salomon Sense Mantra Miles: 7.50
Weight: 0.00
Total Distance
6.00

pm--6 Nice run up through Lava Cove and around the Canyons w/ my neighbor. It was sprinkling when we started but ended up being a nice evening stroll. Felt darn near peppy at the finish. RHR--57.

Red & Black 3 (Dec. 4, 2014) Miles: 6.00
Weight: 0.00
Total Distance
8.00

pm--8 Medium aerobic run, pretty much all ~8:30s. Followed it up w/ some light weights, kettle bell, and sit-ups. RHR--58.

Red & Black 3 (Dec. 4, 2014) Miles: 8.00
Weight: 0.00
Comments
From Baggs on Fri, Dec 19, 2014 at 10:11:43 from 204.113.55.55

kettle bell? hard core bro.

From Vis on Fri, Dec 19, 2014 at 10:13:20 from 204.113.55.59

Have you seen me lately? Swole!!!

Total Distance
5.00

pm--5 Progressive run. I was beat after work and had to take a short nap. Then I got a decent run in w/ paces between 9:00 and 6:50. RHR--57.

Red & Black 3 (Dec. 4, 2014) Miles: 5.00
Weight: 0.00
Total Distance
9.00

am--9 Zen/Moe's loop. I intended on getting a few more miles than this today--who knows maybe I will get a few in later--but Thomas wanted to head out. I can't pass that up. We had some good chat and good running. I added a grass loop or 2 at Tonaquint Intermediate. They have lots of nice grass. RHR--I stopped counting once it hit 60. I had a long day yesterday, coupled w/ a late night. 

NB Fresh Foam Miles: 9.00
Weight: 0.00
Total Distance
6.00

am--6 Fartlek on the rugby field @ SCHS. I did a 15 min. warm-up and then glided through 5 x 3 min. @ 6:50ish--this is about where I think my 10k pace is right now--w/ 2 min. recovery. This was fun and got me breathing pretty hard in the thick of things. Some light weights and kettlebell after. RHR--55.

Red & Black 3 (Dec. 4, 2014) Miles: 6.00
Weight: 0.00
Total Distance
8.00

pm--8 Even-tempo aerobic run on the tready, watching some Hardwood Classics (Bulls v. Cavs 1989 playoffs). I'm just finishing up Sacred Hoops by Phil Jackson. It's a great book for leaders, coaches, and lifers. On another note, waiting until later in the day to run, especially on days off, leads to a crudhole day. RHR--53. 

Red & Black 3 (Dec. 4, 2014) Miles: 8.00
Weight: 0.00
Total Distance
6.00

am--6 Got up and got my rear out on a run this morning. I ran up to the Canyons to do some striders on the ball fields, but there were people working. Weird right? So I did my striders, trying to focus on leg drive and elbow drive, on the grass behind one of the fields. Decent run this morning. Saw a city worker cleaning the gutters on my way home. Weird again right? What kind of dictatorial city government do we have here? RHR--56.

Red & Black 3 (Dec. 4, 2014) Miles: 6.00
Weight: 0.00
Total Distance
4.00

pm--4 Short progressive run after a long, yet wonderful, day. No RHR measurement this morning.

Red & Black 3 (Dec. 4, 2014) Miles: 4.00
Weight: 0.00
Total Distance
8.75

am--8.75 Barrel Roll w/ Sidewinder. It truly is winter especially w/ the headwind out this morning. It was pleasant despite the elements. There's just something about being out by yourself on the trails that is good for the soul. RHR--56. 

Nike Zoom Wildhorse Miles: 8.75
Weight: 0.00
Comments
From Mack on Fri, Dec 26, 2014 at 11:49:23 from 198.0.33.89

I hear ya on your comment that "being out by yourself on the trails is good for the soul..."

Just curious, what is a barrel role/sidewinder?

From Vis on Fri, Dec 26, 2014 at 12:03:18 from 199.201.102.249

It's a trail loop down here in St. George. Happy running to you.

From Mack on Fri, Dec 26, 2014 at 12:10:44 from 198.0.33.89

Sounds like a great place to be in December!

Total Distance
10.00

am--10 SC Mountain. I spent another beautiful morning playing around in the SCRR. This morning I ran up, and I ran down. This run is beastly--about 1200 ft. of climbing--but totally worth it; the view at the top is spectacular. Another payoff is the mostly downhill return trip. Decent week w/ 3 nice longer aerobic runs. I'll see if I can bump those up a bit next week. RHR--58. The heart rate is staying pretty steady. Perhaps I'm getting close to enough consistent sleep.

Salomon Sense Mantra Miles: 10.00
Weight: 0.00
Total Distance
5.25

pm--5.25 Fartlek work. 15 min. warm-up, followed by 6 x 2 min. @ ~5k pace (6:30-6:40) w/ 1 min. recovery, wrapped up w/ a 10 min. cool-down. RHR--56.

Red & Black 3 (Dec. 4, 2014) Miles: 5.25
Weight: 0.00
Total Distance
8.25

am--8.25 Rim Circuit w/ an added big loop. It was nice out this morning, perhaps a bit cold, but I love winter running. I got a new watch for Christmas and used it today w/ a hrm. Not a big fan of the feel, but it gives some interesting feedback. RHR--56.

Nike Zoom Wildhorse Miles: 8.25
Weight: 0.00
Total Distance
5.50

pm--5.5 Nice, easy run to round out the year w/ 8 x striders at the end. RHR--~60ish.

Red & Black 3 (Dec. 4, 2014) Miles: 5.50
Weight: 0.00
Total Distance
1820.25
Mizuno Wave Precision 13 Miles: 55.00Nike Pegasus 30 Miles: 119.50Brooks Ghost 5 Miles: 81.25Nike Lunarglide 4 Miles: 68.00Brooks Launch Miles: 122.00Nike Zoom Wildhorse Miles: 146.00Red White & BLue 2 Miles: 70.00Adidas Ace 3 Miles: 62.25Saucony Kinvara 4 Miles: 79.75Salomon Sense Mantra Miles: 138.50Yellow & BLue 2 Miles: 149.50Brooks Ravenna 3 Miles: 84.75Yellow & BLue 2 (May 2014) Miles: 129.75NB Fresh Foam Miles: 175.00Red & BLack 3 Miles: 107.75Red & Black 3 (Dec. 4, 2014) Miles: 87.50
Weight: 0.00
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