Turn your rut into a groove.

Antelope Canyon 20k

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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: 6.25 Month: 101.00 Year: 665.75
NB 790 (Feb. 2015) Lifetime Miles: 488.76
NB 1400 Lifetime Miles: 260.50
Nike LunarEpic Lifetime Miles: 558.00
Nike Lunar Epic Oct. 2017 Lifetime Miles: 535.26
INOV8 F-Lite 195 Lifetime Miles: 405.50
Hoka Clifton 6 Lifetime Miles: 238.50
Bike Miles Lifetime Miles: 88.50
Erg Ks Lifetime Miles: 3.00
Hoka Speedgoat 4 Lifetime Miles: 351.50
Nike LunarEpic 2 Lifetime Miles: 149.75
Brooks L5 Lifetime Miles: 277.25
Desert Canyons Lifetime Miles: 92.50
PV Speedgoat 4 Lifetime Miles: 111.50
Brooks Launch 5 Lifetime Miles: 109.50
ASICS Cumulus 23 Lifetime Miles: 118.50
Brooks Glycerin 18 Lifetime Miles: 68.75
Brooks G20 Lifetime Miles: 116.25
NB MT110 (Tony) Lifetime Miles: 92.75
Books 2022 Lifetime Miles: 13.00
Trail Runs 2022 Lifetime Miles: 43.00
Adidas Boston 10 Lifetime Miles: 26.25
Brooks G 14 Lifetime Miles: 196.75
Total Distance
2030.00
Red & Black 3 (Dec. 4, 2014) Miles: 175.25Red & BLack 3 Miles: 167.50Nike Pegasus 30 Miles: 192.50Brooks Ghost 5 Miles: 32.75Yellow & BLue 2 (May 2014) Miles: 120.75Brooks Launch Miles: 138.75Brooks Ravenna 3 Miles: 13.00NB Fresh Foam Miles: 125.00Salomon Sense Mantra Miles: 77.75Nike Zoom Wildhorse Miles: 63.75NB 790 (Feb. 2015) Miles: 101.25Yellow & BLue 2 Miles: 94.00Nike Lunarglide 4 Miles: 139.50Red White & BLue 2 Miles: 85.00Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 197.75Altra Torin 2.0 Miles: 27.25Brooks Black & Electric 4 Miles: 105.50
Weight: 0.00
Total Distance
9.00

pm--9 A nice, even-paced run after watching Melvin Gordon do his thing. I haven't made any goals, but I want to keep up the 8-10 mile runs. 

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

pm--5 Late progressive run on the middle girl's bday. It felt okay. I'll be glad to get back to a routine next week even though I've enjoyed some down time. 

Red & Black 3 (Dec. 4, 2014) Miles: 5.00
Weight: 0.00
Total Distance
4.00

pm--4 A few lazy days, and the running suffers. Isn't it ironic how being active makes you run more and running more makes you more active. I guess the second one is a real duh but anyway. RHR--57.

Weight: 0.00
Total Distance
5.00

pm--5 A nice Dog Pound Loop w/ an extension around the PV block. It was good to run w/ the kids again. They are pumped to be back running as evidenced by the defacto tempo pace today. Well, got that out of the way for the week. RHR--54.

Red & BLack 3 Miles: 5.00
Weight: 0.00
Total Distance
7.25

pm--7.25 Nice run up around the Canyons at a decent pace. Went after dark, but the temperatures felt good. I even wore a short-sleeve shirt. RHR--54.

Nike Pegasus 30 Miles: 7.25
Weight: 0.00
Comments
From Colton on Wed, Jan 07, 2015 at 17:31:59 from 71.35.218.135

ROBERTS!!!! Sounds like a perfect run!

From ali.jo on Wed, Jan 07, 2015 at 20:46:53 from 70.196.197.209

Well it would've been perfect if I was there right? I still get emails for every time you post it someone comments on your blog. So that's great. Get to stay caught up in the life of Roberts

From Vis on Wed, Jan 07, 2015 at 21:41:00 from 199.201.102.249

Wow. It's great to see some old favorites are still alive and blogging.

Colton, I hope all is well. Keep me in the loop.

Ali.Jo, I love that you're out running and enjoying it. I know you're jealous of the weather down here, but look at it this way. We never, ever get to wear parkas. :)

Total Distance
8.75

pm--8.75 A nice, steady run to get in some aerobic work. RHR--57.

Brooks Ghost 5 Miles: 8.75
Weight: 0.00
Total Distance
5.50

pm--5.5 Green Springs w/ Dixie Nutrition extension. It was a nice run today @ a pretty hardy pace. Good to catch up w/ some of the kiddos and Ryan. RHR--57. 

Red & Black 3 (Dec. 4, 2014) Miles: 5.50
Weight: 0.00
Total Distance
4.50

pm--4.5 Nice, easy run on a tender ankle. I rolled it like 4 times on yesterday's run. RHR--55.

 

Weight: 0.00
Total Distance
9.00

pm--9 A good, steady run for 80ish minutes. I really enjoy these runs. Nothing heavy-duty, but I'm able to just kind of float into some kind of a groove. RHR--57. 

Yellow & BLue 2 (May 2014) Miles: 9.00
Weight: 0.00
Total Distance
5.00

pm--5 Fartlek work--5, 4, 3, 2, and 1 min. bouts w/ 2 min. recovery. Felt pretty good. RHR--49.

Brooks Launch Miles: 5.00
Weight: 0.00
Total Distance
7.00

pm--7 Just some miles. For some reason, I'm not super motivated right now, but running still does me good. RHR--52.

Brooks Ravenna 3 Miles: 7.00
Weight: 0.00
Total Distance
6.00

pm--6 Easy run w/ 8 x striders tacked on the end. RHR--56.

Red & BLack 3 Miles: 6.00
Weight: 0.00
Total Distance
5.00

pm--5 Tinman tempo. The run felt decent. My motivation is still rolling around somewhere on the floor. RHR--54.

Weight: 0.00
Total Distance
9.00

pm--9 Tready w/ the HRM. It was pretty nice and easy. HR was around 150, for what it's worth. RHR--55.

Nike Pegasus 30 Miles: 9.00
Weight: 0.00
Total Distance
6.00

pm--6 Just another run. Kind of dumb week for running, but I got 38 miles in the week I turned 38. That's got to count for something. 

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

pm--6 A nice loop up through Lava Cove and down Tuweap w/ a little addition on my own. Felt good to get a run in outside. 

Brooks Ghost 5 Miles: 6.00
Weight: 0.00
Total Distance
8.00

pm--8 The big Lava Cove/Canyons loop. I felt decent. I wore the HRM and am still trying to get a gauge for that and the feedback it gives. We'll see how long I'm motivated to wear that thing. RHR--52. 

NB Fresh Foam Miles: 8.00
Weight: 0.00
Total Distance
7.00

pm--7 A nice shoe run w/ a bit of an extension followed by striders. The group stayed together pretty well today. It was fun. RHR--55.

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

pm--8 Nice slow burner. Pure aerobic goodness. It's been a pretty good running week for me. RHR--56.

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

am--6 Barrel Roll figure 8. I intended on going about twice this far, but it was work out there today. I'm not sure if it's because I haven't been on the trails for almost a month or because of the hectic nature of the last day or so. (I didn't get a run in yesterday because we had some water heater issues and minor water damage and other stuff.) I'm not very handy, but I figured it wasn't a great day to say, "See you later, Honey. I'm going running. You handle this."

On that note, I decided to set some goals for my running in the near future. Trails x 3 every week and a double-digit run. The other days  will find a way. 

Salomon Sense Mantra Miles: 6.00
Weight: 0.00
Total Distance
8.00

pm--8 Canyons Kidney run or at least that's what I'm calling it. I had an enjoyable run in a short sleeve shirt on a January night. Go figure. I'm working on keeping these normal runs at a steady, aerobic pace. 

Brooks Launch Miles: 8.00
Weight: 0.00
Comments
From Baggs on Tue, Jan 27, 2015 at 08:16:45 from 204.113.55.55

Steady and aerobic! That's all I do.

Total Distance
4.00

pm--4 Temple Quarry trail w/ the kiddos. This is a bit slow going once you hit the lave rock, but it's a fun trail if a tad on the short side. 

Nike Zoom Wildhorse Miles: 4.00
Weight: 0.00
Total Distance
8.00

pm--8 Progressive run. Started nice and easy but spent a good chunk of time in the mid-7s. 

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

pm--4 Easy peasy. Not much else to say. Need to hit the trails. 

Weight: 0.00
Total Distance
8.00

am--3.5 Ultimate miles. I'm counting them when the running week has been so . . . . Plus, we were champs. Thanks to all the old bucks who are younger than Dave and I. They made us look good. I will definitely get out later for some miles. 

pm--4.5 Easy miles. I was a bit sore from trying to play around like I'm half my age. Did some Tabata-style stuff w/ some weights after. 

Nike Pegasus 30 Miles: 4.50
Weight: 0.00
Total Distance
5.00

pm--5 Light Tempo. I started with 2 slower building miles and then ran a 20-minute tempo, starting ~7:30 pace and finishing just below 7:00 pace. Amazingly, the legs were responsive. 

Red & BLack 3 Miles: 5.00
Weight: 0.00
Total Distance
7.00

pm--7 Solo Trail Tuesday on the Rim Circuit. I tried really hard to keep the heart rate in a certain zone. I did much better today. It's difficult, though, on the trails with all of the ups and downs. But all of that is secondary when the day and the temperature are so beautiful. On another note, I'm thinking about really nerding out and giving all the SCRR trails Dune-themed names. RHR--52.

Salomon Sense Mantra Miles: 7.00
Weight: 0.00
Total Distance
10.00

pm--10 My double-digit run for the week. Half of my goals for the week are done. I don't know how the rest of the week will go. I'll be travelling Friday and Saturday. RHR--54.

Brooks Ghost 5 Miles: 10.00
Weight: 0.00
Total Distance
8.00

pm--8 Canyons Kidney Loop. The evening was perfect. I love running through the cold spots near the river. RHR--53.

Brooks Launch Miles: 8.00
Weight: 0.00
Total Distance
5.00

pm--5+ Sidewinder w/ an extra loop on top. It was a nice day running on the trails while the dentists did their mountain biking. Quite a few people out in the middle of the day on a Friday. RHR--55.

Nike Zoom Wildhorse Miles: 5.00
Weight: 0.00
Total Distance
3.00

am--3 Junky treadmill miles in a hotel before a funeral. Glad to get a run. 

Weight: 0.00
Total Distance
3.00

pm--Easy 3 before reggae band practice. 

Weight: 0.00
Comments
From Baggs on Wed, Feb 11, 2015 at 08:14:56 from 204.113.55.55

Reggae?

Total Distance
7.00

pm--7 Paradise Rim/Turtle Wall w/ the kiddos. I'm glad I got out w/ them. It was a beautiful day once the breeze came. RHR--53.

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

pm--7 Ran up and around Lava Flow and Tuweap w/ my bro-in-law and then added a few more down to the roundabout. RHR--55.

Nike Pegasus 30 Miles: 7.00
Weight: 0.00
Total Distance
7.50

am--7.5 My old running buddy is in town, so we did a modified version of the old morning route. I'm glad it was a little cooler this morning. RHR--54.

Red & Black 3 (Dec. 4, 2014) Miles: 7.50
Weight: 0.00
Total Distance
5.50

am--5.5 Truncated morning route w/ the old running buddy. Had a nice soccer chat. On another note, I took a late afternoon nap, and that about crippled my circadian rhythm. RHR--54.

Red & BLack 3 Miles: 5.50
Weight: 0.00
Total Distance
11.00

am--11 Anasazi from home. I hit the trails early and actually did a bit of pre-dawn darkness, which was beautiful. This route has roughly 2 miles of pavement on the way to the trails. It's not bad on the way out, but the trail-to-road transition is a drag. Good to get this run in. I went and did some watch work for the Mr. PVHS 5K after. Lots of folks came. 

NB Fresh Foam Miles: 11.00
Weight: 0.00
Total Distance
6.00

pm--6 Anasazi backwards w/ my neighbor. I didn't go all the way across the trail. I did see an old xc runner (on a date maybe) sitting on the rocks, looking at the river. It was a nice day today. We also did a little family hike earlier. 

NB 790 (Feb. 2015) Miles: 6.00
Weight: 0.00
Total Distance
7.00

pm--7 Usual evening route w/ possible variation. It was beautiful out, and I really felt smooth. That was good. Reggae practice after. RHR--51.

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

pm--6 Truncated Canyons w/ my neighbor. Had a good chat and enjoyed the stellar evening temps. RHR--50.

Yellow & BLue 2 Miles: 6.00
Weight: 0.00
Total Distance
5.00

pm--5 Up and around Warrior Way w/ my neighbor. Decent run on a fullish stomach. RHR--53.

Red & Black 3 (Dec. 4, 2014) Miles: 5.00
Weight: 0.00
Total Distance
3.00

pm--3 Lower Graveyard loop. I haven't done this one for a long time. RHR--54.

NB 790 (Feb. 2015) Miles: 3.00
Weight: 0.00
Race: Antelope Canyon 20k (12.5 Miles) 01:55:56, Place overall: 5, Place in age division: 1
Total Distance
12.50

am--12.5 Headed out this morning w/ my sweetheart to Page, AZ to run Ultra Endurance's first event of the year. I checked in and, just to get the full experience, used the Eco Comode. Lovely. 

The race started w/ about 30 of us gathered in a bunch around the campfire, and George said, "Go." So I went. The first mile was a slow trudge through dunish sand, ending up a steep incline. Subsequently, the Page Rim Trail was heavenly. I would recommend it to anyone looking to kill an hour or two in Page, AZ. There's nothing else to do near there. By the time I came out of the sand, I fell in w/ runners that were rocking a kind pace. So I trail stalked a few folks, trying to initiate awkward conversation and actually made a few trail buddies. 

At the halfway mark, Bobby, a Dakota from Minnesota, and I ran together for a few miles. It was his first race longer than a 5k. What a stud. He started to fall back about 8 miles in. 

I was feeling ok at this point, working hard to keep a good pace. The elevation profile for the course was something like a v, so the second half was a long, slow climb.

I could see the guy I thought was 3rd--I had lost the lead pack, bottlenecking through the sand, so I had no clue my place throughout the race--and kept sneaking up on him. I got to within 15 yards or so before he saw me and really started to push. I didn't drop off pace but couldn't match what he was doing. It stayed that way for the remainder. I ended up 5th. 

I haven't raced in a long time and went into this with a mindset to take what the day offered and have a good time. Accomplished both. I loved the distance and the atmosphere. Matt and his homies put on a great race. I hope they keep doing some of these shorter trail races. Much Grass, Mr. Matt. 

NB Fresh Foam Miles: 12.50
Weight: 0.00
Comments
From JamesH on Mon, Feb 23, 2015 at 09:19:00 from 205.126.32.125

Nicely done! Trail races are a blast.

Total Distance
6.00

pm--6 Nice, slow recovery run w/ my neighbor after having a little fever and a bout of the chills last night. Hope I'm not coming down w/ something. 

Nike Lunarglide 4 Miles: 6.00
Weight: 0.00
Total Distance
8.00

pm--8 The Canyons Kidney loop, up Lava Cove and down Serenity. My body is still struggling a little from the fever, but oh well. On a side note, I saw the UPS guy for 4 straight miles. We must be on the same route. 

Nike Pegasus 30 Miles: 8.00
Weight: 0.00
Comments
From Baggs on Wed, Feb 25, 2015 at 08:08:41 from 204.113.55.55

What did Brown do for you?

Total Distance
4.00

pm--4 To Jake's house and back w/ some neighbors. This week has been a slog runningwise. RHR--53.

Brooks Launch Miles: 4.00
Weight: 0.00
Total Distance
5.50

pm--5.5 A run. Not much more.

Red & Black 3 (Dec. 4, 2014) Miles: 5.50
Weight: 0.00
Total Distance
3.00

pm--3 A few miles to get back on the horse after a busy end to the week last week. RHR--56.

Weight: 0.00
Total Distance
5.00

pm--5 A nice run in the evening. Felt good. RHR--54.

Red & BLack 3 Miles: 5.00
Weight: 0.00
Total Distance
7.00

pm--7 A nice run w/ neighbor up through Lava Cove and down Tuweap. I also added a few beforehand. RHR--53.

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

pm--7 Just some miles, getting back into an everyday habit. 

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

pm--3 Some quick miles before heading out to the theatre. 

Weight: 0.00
Total Distance
7.00

am--7 A nice run from Kayenta w/ my neighbor. It felt ok today. My legs are a little slappy. Maybe the kettle bell stuff from earlier in the week. RHR--54.

Yellow & BLue 2 (May 2014) Miles: 7.00
Weight: 0.00
Total Distance
3.00

pm--3 A rushed run before heading to Vegas to watch the cougs. It was a fun trip--ate Argentine and saw a triple-double. 

Weight: 0.00
Total Distance
5.00

pm--5 Another rushed run before band practice. Maybe I just need to get up and get a run in before the day really gets rolling. All I know is that I'm not a fan of daylight savings, at all. 

Red & Black 3 (Dec. 4, 2014) Miles: 5.00
Weight: 0.00
Total Distance
7.00

pm--7 Rim Circuit. I couldn't help but get out on the trails today. It was a bit overcast, and the temperature was perfect. I love grinding up the hills and cruising through the brush. One of my favorite trails ever. 

NB 790 (Feb. 2015) Miles: 7.00
Weight: 0.00
Total Distance
8.00

pm--8 A nice, easy run after a sluggish day. Routine is my friend. AZ time is my friend. RHR--53.

Nike Pegasus 30 Miles: 8.00
Weight: 0.00
Total Distance
5.00

am--5 I actually got a morning run in and decided to do a few tempo miles. It was hard. For some reason, I'm really beat. Old. Something. 

Red White & BLue 2 Miles: 5.00
Weight: 0.00
Total Distance
6.00

pm--6 Old Swiss Days loop. I got this week started off a little better than the last few weeks. That being said, I was really dragging out there today. It wasn't the heat, just an overall lethargy. 

Brooks Launch Miles: 6.00
Weight: 0.00
Comments
From Hell Raiser on Tue, Mar 17, 2015 at 11:49:18 from 174.23.192.40

same.

Total Distance
3.00

pm--3 Relief Society birthday party or something. The little one and I were holding down the fort. All she would give me was 25-30 minutes on the tready. RHR--53.

Red & BLack 3 Miles: 3.00
Weight: 0.00
Total Distance
9.00

pm--9 Barrel Roll w/ Sidewinder extension. Just what I needed today. The trail was perfect due to the "cooler" weather and the overcast day. Pure joy. RHR--53.

Salomon Sense Mantra Miles: 9.00
Weight: 0.00
Total Distance
3.00

pm--3 Nothing fancy. Just a run.

Weight: 0.00
Total Distance
4.00

pm--4 Just some more running at a peppier rate than yesterday. Looks like the kids ran well at the meet. Nick killed it. And the girls are as strong as ever. 

Nike Lunarglide 4 Miles: 4.00
Weight: 0.00
Total Distance
6.00

pm--6 Fartlek run. Warmed up for 3 then dropped 10 x 1 min. in the 6's w/ 1 min. recovery. RHR--54.

Yellow & BLue 2 Miles: 6.00
Weight: 0.00
Total Distance
5.00

pm--5 Extended Sandberg's w/ the girls. It was good to run w/ them again. Decent pace, good times. RHR--53. 

Red & Black 3 (Dec. 4, 2014) Miles: 5.00
Weight: 0.00
Total Distance
6.00

pm--6 Ran up and around the barrio w/ my neighbor. Picked it up towards the end, which was kind of fun. RHR--54.

Nike Pegasus 30 Miles: 6.00
Weight: 0.00
Total Distance
4.50

pm--4.5 Another extended Sandberg's run w/ the girls. It felt nice out, and the pace was wonderful. RHR--52.

Brooks Launch Miles: 4.50
Weight: 0.00
Total Distance
3.50

pm--3.5 Got a few miles in after the track meet. RHR--54.

Weight: 0.00
Total Distance
5.00

pm--5 Slow burner w/ my neighbor up around the heights. It was my 1st week in 3, getting in 6 runs.

Red & BLack 3 Miles: 5.00
Weight: 0.00
Total Distance
3.00

pm--3 Nothing more. Nothing less.

Nike Lunarglide 4 Miles: 3.00
Weight: 0.00
Total Distance
5.00

pm--5 Fartlek (1 min., 2 min., 3min. up and down w/ equal recovery). The shorter intervals were faster. I wasn't feeling peppy going into this but felt great ramping it up a bit. 

Red & BLack 3 Miles: 5.00
Weight: 0.00
Total Distance
7.50

pm--7.5 A little around the golf course and then up Lava Cove and around w/ some neighbors. RHR--52.

Red & Black 3 (Dec. 4, 2014) Miles: 7.50
Weight: 0.00
Total Distance
6.50

pm--6.5 Anasazi by my lonesome. It was a beautiful sunny, yet cool, afternoon. Perfect. 

Nike Zoom Wildhorse Miles: 6.50
Weight: 0.00
Total Distance
4.50

pm--4.5 After a little self-inflicted break, I got out for a few on a beautiful evening. Sad to see the Badgers go down. They had a great year. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 4.50
Weight: 0.00
Total Distance
3.50

pm--3.5 A quick run before band practice.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 3.50
Weight: 0.00
Total Distance
8.00

pm--8 Cool evening run on the Canyons Kidney loop. I felt really good tonight and actually tapped into some kind of flowing essence once or twice. I think maybe it was the Yeasayer @ the 9:30 club. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 8.00
Weight: 0.00
Total Distance
5.50

pm--5.5 Sandberg's again w/ the First Stop extension. I also ran a few warm-up laps before. Always fun to run w/ the kids. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.50
Weight: 0.00
Total Distance
5.50

am--5.5 Playful morning route. We're going to be travelling this afternoon, so I thought I better get my rear out of bed. It was great as always to run in the "Bible black pre-dawn." RHR--54.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.50
Weight: 0.00
Total Distance
5.00

am--5 Ran around Orem w/ my Bro-in-Law. We found a cool park and did some laps there. 

Red & Black 3 (Dec. 4, 2014) Miles: 5.00
Weight: 0.00
Total Distance
5.50

pm--5.5 Rocking around the hood w/ my homie. RHR--53.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.50
Weight: 0.00
Total Distance
6.00

pm--6 Warm-up and cool-down w/ the kids sandwiched around their Coe Workout. I did some counter clockwise loops on the track during. The wind is really picking up this afternoon before what looks to be a cooler day or two. RHR--51.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 6.00
Weight: 0.00
Total Distance
5.50

pm--5.5 A decent run, watching the Dodgers, w/ 2 light tempo miles thrown in the mix. RHR--54.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.50
Weight: 0.00
Total Distance
8.00

pm--8 Canyons Kidney Loop. I felt great tonight. The breeze was chilly at first but settled down. This constitutes a long run for me right now. RHR--51.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 8.00
Weight: 0.00
Total Distance
3.00

pm--3 Simple, slow run after some tasty food. 

Weight: 0.00
Total Distance
6.00

am--6 Barrel Roll (Figure 8). I was lucky enough to get out w/ Thomas this morning. Beautiful trail; perfect day. 

NB 790 (Feb. 2015) Miles: 6.00
Weight: 0.00
Total Distance
6.00

pm--6 Messed around in Green Valley all by my lonesome. The evenings are pleasant this time of year. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 6.00
Weight: 0.00
Total Distance
4.50

pm--4.5 Ran the warm-up and some on the track while the kids did 200s and 400s. Great kids at PV. RHR--54.

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

pm--4.5 Just some miles on a slight incline. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 4.50
Weight: 0.00
Total Distance
5.50

pm--5.5 A decent progressive run, building to a moderate pace. RHR--50.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.50
Weight: 0.00
Total Distance
7.50

am--Ran up and around SCHS to spectate the 2nd day of the track meet. It was a beautiful morning. I felt decent most of the run. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 7.50
Weight: 0.00
Total Distance
7.00

pm--7 Nice windy run into Green Valley w/ a bit on the golf course. RHR--51.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 7.00
Weight: 0.00
Total Distance
3.50

pm--3.5 I thought I was in a crunch, so I jumped on the tready for a few and did some weights/strength training after. RHR--52.

Nike Lunarglide 4 Miles: 3.50
Weight: 0.00
Total Distance
7.50

pm--7.5 A nice jaunt to the roundabout and then up Lava Flow. Plus, I've been going for a walk every evening. It's been nice. Don't know if there is much of a physical benefit, but it builds some soul force. Tomight's walking bonud--I ran into an old buddy who knows a ton about VWs. The bus is happy. RHR--53.

Yellow & BLue 2 Miles: 7.50
Weight: 0.00
Comments
From Rob Murphy on Wed, Apr 29, 2015 at 21:40:24 from 24.10.247.181

I'm with you on the walking. When I'm an old man I'm going to be a big time walker.

Total Distance
5.00

pm--5 Decent little run w/ some push-ups, sit-ups, and kettle bell. 

Nike Pegasus 30 Miles: 5.00
Weight: 0.00
Total Distance
7.00

pm--7 Rim Circuit. I hit the trails on what was supposedly the hottest day of the year so far. Mitigated by a light breeze and cloud cover, the ~90-degree heat wasn't nearly as oppressive as you might expect. The run was great, a truly sensory experience. Yellows and purples and greens go well w/ the eternal brown and gray.

And then--I was in a truly meditative mood--it dawned on me that the body becomes a defacto drum kit, keeping time on the trails. The lungs keep the basic frame w/ the in-and-out of the breath. The crunch and slap of the feet are something akin to the hi-hat. And with my hippy-dippy jumiper-berry bracelet, the armswing mimics the soft rattle of the snare. 

Despite the greatness of the run, there were some jumpy moments. I just missed a snake crossing. (Don't worry, not a rattler.) Rabbits dive in and out of the bushes. And lizards randomly transect the trail throughout. All-in-all a good day. RHR--52.

Salomon Sense Mantra Miles: 7.00
Weight: 0.00
Total Distance
7.50

am--7.5 Moe's w/ Tom. Nice, warm day. It was a good day to be on the trails because all of the bike freaks seem to be enjoying the Ironman in some way, shape, or form. Always good to go dirt cruising. RHR--55.

NB 790 (Feb. 2015) Miles: 7.50
Weight: 0.00
Total Distance
5.00

pm--5 Tready Fartlek. I did 12 x 1 min. from ~7:00 to 6:40. The legs felt nice. Right now, I have a nice vision of myself, and it allows me to act as if I'm one heck of a runner. Did some push-ups, sit-ups, and kettlebell stuff after. Happy Star Wars Day. RHR--54. 

Red & BLack 3 Miles: 5.00
Weight: 0.00
Total Distance
3.00

pm--3 Green Springs w/ Carli and Maryann. Not many miles, but it was enough for my legs today. RHR--53.

Red White & BLue 2 Miles: 3.00
Weight: 0.00
Total Distance
7.00

pm--7 Nice run around the barrio w/ my neighbor. I really had to get some stuff off of my chest. Glad he was willing to commiserate. RHR--56.

Brooks Launch Miles: 7.00
Weight: 0.00
Total Distance
5.00

pm--5 A quick and draggy run before taking my girls to the PV Dance concert. It was fun. 

Yellow & BLue 2 (May 2014) Miles: 5.00
Weight: 0.00
Total Distance
8.00

pm--8 Kidney Loop via Lava Cove and back through Serendipity. It was splendid out tonight. I felt peppier and peppier as I ran. Maybe I was channeling the spirit of Matthew Maton except I'm not in high school as was no where near sub-4:00. RHR--52.

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

pm--8 Longish run w/ a 21-min. Tinman thrown in. I'm happy about my 2 longest runs of the week being equal and back-to-back. The Tinman section was 7:45-7:15. Then I hit a 1/2 a mile a bit faster. Weights and kettlebell after. I'm feeling swole already. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 8.00
Weight: 0.00
Total Distance
7.00

pm--7 Freeflowing Fartlek on an impromptu Canyons route. 10 pickups ~ 1 min. in duration w/ a bit more recovery in between. The speedy sections were faster than last week--low 6's--fast enough to get the legs cheering and the lungs yelping. RHR--48.

Red & BLack 3 Miles: 7.00
Weight: 0.00
Total Distance
5.00

pm--5 Some easy miles, watching the Dodgers torch the Marlins. RHR--54.

NB Fresh Foam Miles: 5.00
Weight: 0.00
Total Distance
6.00

pm--6 Around the hood w/ some neighbors. I was the only one w/ sleeves. Felt like I was at Crossfit or something. I love running. RHR--54.

Nike Lunarglide 4 Miles: 6.00
Weight: 0.00
Total Distance
3.00

pm--3 Easy peasy before a hot date. 

Weight: 0.00
Comments
From Curls on Fri, May 15, 2015 at 18:55:40 from 24.49.174.29

Way to go Coach!

From Rob Murphy on Fri, May 15, 2015 at 20:36:26 from 24.10.247.181

?

Total Distance
6.00

pm--6 Back at it w/ a run through the hood. The weather, in the wake of the rain, was beautiful. 

Red & BLack 3 Miles: 6.00
Weight: 0.00
Total Distance
4.00

pm--4 Just a run.

Weight: 0.00
Total Distance
5.00

pm--5 A nice solo run sans music. Dinner laid a little heavy on the gut. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.00
Weight: 0.00
Total Distance
5.00

pm--5 Nice little jaunt up Sidewinder on a perfectly overcast day. Glad I got out. It pulled me out of the end-of-the-school-year doldrums. 

NB 790 (Feb. 2015) Miles: 5.00
Weight: 0.00
Total Distance
4.00

pm--4 Sluggish run w/ a belly full of Memorial Day BBQ. Hope to get back on the running track this week after 2 crumby weeks. 

Weight: 0.00
Total Distance
5.50

pm--5.5 Chuckwalla w/ my buddy from ID. It was a nice push in the afternoon heat. The heat actually didn't feel that atrocious. 

NB 790 (Feb. 2015) Miles: 5.50
Weight: 0.00
Total Distance
5.00

pm--5 Anasazi Trail just past the summit w/ my bro from Idaho. Not bad at all as the sun was setting.

Nike Zoom Wildhorse Miles: 5.00
Weight: 0.00
Total Distance
3.50

pm--3.5 Nothing special unless you're into the treadmill. Got going late. 

Red White & BLue 2 Miles: 3.50
Weight: 0.00
Total Distance
5.00

am--5 Some Zen Trail w/ my buddy from Idaho. 3 days on the trails this week and some good climbing. Feels good. 

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

am--9 Shorter Ivins loop. The run today felt okay. It took a while to get a groove going, and I have to consciously keep myself in check because my body is used to shorter runs. It just wants to go and be done. In the end the run was a good one--hard after some good, climbing trails runs--and I finally got in more than 4 runs in a week. Nice. 

Nike Pegasus 30 Miles: 9.00
Weight: 0.00
Total Distance
3.25

am--3.25 Tortoise Road out-and-back w/ a nice group of kiddos. First day of xc practice. We had a great group of kids come out. There is a good feeling to this group. I'm excited to see who steps up this year. 

Brooks Launch Miles: 3.25
Weight: 0.00
Total Distance
5.25

am--5.25 Barefoot grass loops w/ 8 x striders in the middle. 15 warm and 15 cool. The running was briskish, but a good group held together, and some decent chat happened. Proud moment of the day: a girl was talking about how she had to miss a bit of time at the beginning of summer practice for trek and family stuff. She was glad that if she was going to miss something, it would be the "easy" stuff and not workouts. Fearless. RHR--49.

Weight: 0.00
Total Distance
4.50

am--4.5 A nice run up past Maverick into the desert. It's fun to run and chat w/ the kids. We need to work on letting everyone's goofiness out. RHR--56 (A little high. More sleep is the prescription.)

Red White & BLue 2 Miles: 4.50
Weight: 0.00
Comments
From Alli Peterson on Mon, Jun 08, 2015 at 09:12:57 from 97.117.6.208

Not to worry roberts I'll get everyone talking, except you have to come to practice first.

Total Distance
4.50

am--3.5 Dogtown stroll. We took it easy today. Finished w/ striders. The group of girls running together is bigger than ever. I love it. RHR--52.

Nike Lunarglide 4 Miles: 3.50
Weight: 0.00
Total Distance
5.50

am--5.5 Pine View Park neighborhood loop. It was the longer run for the week. We went and picked up Meskerem, which really cheered her up, and the girls looked at a goat or something. We finished briskly as we got back to the park. RHR--50.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.50
Weight: 0.00
Total Distance
7.00

pm--7 Default Tready Fartlek. I decided to watch Kershaw pitch while I ran. He was pitching a gem, but the Dodger bats were making Jaime Garcia look like Bumgarner. The 3-minute fartlek sections were in the mid-7s. 

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

pm--6 Simulated the progressive run that Holt did w/ the girls this morning. I had a department meeting today and will finish that up tomorrow. Felt pretty good on the 3 progressive miles--8:00, 7:40, and 7:20.

Red & BLack 3 Miles: 6.00
Weight: 0.00
Total Distance
4.50

pm--4.5 A decent run w/ 8 x 100m striders in the middle. Nothing fancy. I'm excited to get back to practice tomorrow. 

Nike Lunarglide 4 Miles: 4.50
Weight: 0.00
Comments
From Alli Peterson on Tue, Jun 09, 2015 at 19:22:43 from 192.64.20.66

Yeah hello where have you been??

Total Distance
6.00

am--6 Parkway Loop w/ Old Millcreek extension. It was good to be back to practice w/ the kiddos. We were light in numbers. The company was good nevertheless. Now I have to try pretzels dipped in ranch, brown sugar on a banana, and a scoop of jam in my cereal. RHR--51. 

Brooks Launch Miles: 6.00
Weight: 0.00
Total Distance
4.50

am--4.5 Nice little run up into the desert w/ striders afterwards. We chatted about states' names are good names for pets. The numbers are slim right now. Hopefully, it's just summer stuff. RHR--52.

Red White & BLue 2 Miles: 3.50
Weight: 0.00
Total Distance
8.00

am--4 Coral Canyon Fartlek (3 x 3min. w/ equal recovery). I ran w/ the girls, and they rocked it, packed tight, and shared the load. The only time things broke up a bit were on the wicked undulations. 

pm--4 Anasazi to the gate w/ Tom. It's been a few weeks since we've been out in the hills together. The conversation was as cosmic as ever. I really enjoy his friendship. 

NB 790 (Feb. 2015) Miles: 4.00Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 4.00
Weight: 0.00
Total Distance
4.00

pm--4 Had a late night last night, so I didn't get out in the morning. Then we had a fun-filled day as a fam. I ended up running in the evening, and 4 was all my legs would give me. 

Nike Pegasus 30 Miles: 4.00
Weight: 0.00
Total Distance
7.00

am--7 Towards Bracken's Loop. It was a nice, slow burner w/ some tired girls. For some reason, this run is always difficult for me. Today was better than it has been in the past. When we got back to the elementary, I added about 15 more minutes to get where we would have been without the girls' miles from the weekend. RHR--55 (a little high due to poor sleeping habits over the weekend).

NB Fresh Foam Miles: 7.00
Weight: 0.00
Total Distance
4.50

am--4.5 Barefoot Grass Loops w/ striders. Nice pack today w/ nearly all the girls together for the last 10 minutes or so. Kids Club went pretty well. RHR--55 (still a little high).

Weight: 0.00
Total Distance
6.00

am--6 Dirt-Mile Progression. We went up to the dirt mile and did 4 progressively faster laps, nothing crazy. The girls packed really well and are really showing growth from last year at this time. What a group. I actually had to hold a few of them back a time or two. RHR--55.

Brooks Launch Miles: 6.00
Weight: 0.00
Total Distance
5.00

am--5 Run Into the Desert w/ striders. We had a sparse group today--darn you, trek. The run was ok. My legs are a bit tired from yesterday. Also had to deliver some bad news. RHR--54.

Nike Lunarglide 4 Miles: 4.00
Weight: 0.00
Total Distance
12.50

am--6.5 Dam Road via Hell's Hole. We had a smaller group, but we had fun. Felt pretty easy today. Must've been in the flow. RHR--53.

pm--6 Anasazi to the Homestead w/ Tom. I can't pass up these Friday afternoon runs w/ my cosmic chum. It was hot, and, I'm not going to lie, we walked a bit on some inclines. It was a joyous run. 

 

Salomon Sense Mantra Miles: 6.00Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 6.50
Weight: 0.00
Total Distance
8.00

am--8 Ran down the marathon course from SC to accompany my neighbor. I probably wouldn't have gone quite that far if I was on my own, after yesterday, but it is what it is. Good week. RHR--54.

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

am--8 Dino Tracks w/ striders after. The run was good and difficult at the same time. Actually, the beginning--the climb up to the trail--was hard. I ended up doubling back for a few girls. It was awesome to see the girls packed up and running together. What great kids. RHR--53.

Red & Black 3 (Dec. 4, 2014) Miles: 7.00
Weight: 0.00
Total Distance
4.00

am--4 Grass loops. Nice pack and fun discussion about t-rexes. We have a great group of kids this year. RHR--52.

Weight: 0.00
Total Distance
7.00

am--7 Dirt-Mile Progressive Run. We had a good pack today--minus 2-3 girls--and stuck together pretty well. 4 laps were ~8:00, 7:50, 7:40 and 7:30. It's fun to see people continue to believe in themselves when things get shaky. Days like this require some visualization to really prime the pump. RHR--54.

Brooks Launch Miles: 6.00
Weight: 0.00
Total Distance
5.00

am--5 Middleton w/ some cave exploring on the way back. Good run today. The girls had fun acting goofy. RHR--53.

NB Fresh Foam Miles: 5.00
Weight: 0.00
Total Distance
6.00

am--6 Chuckwalla Loop. It was a great morning to be running. As usual on the trails, we had some people take some wrong turns. (I'm sure it was the faulty instructions from yours truly.) Also had the privilege of running w/ Kaylee B. A. That was nice. I hope she has a wonderful xc season. RHR--52.

NB 790 (Feb. 2015) Miles: 6.00
Weight: 0.00
Total Distance
7.00

pm--7 Another 60-minute run w/ 7 x 1 min. pickups in the middle. They were anywhere between 7:15 and 7:30 w/ 3 min. recovery. Just something to get the legs moving a bit. RHR--52.

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

am--9 Nice long run into the fields. We had a pretty good group for most of the run, but separation came as we climbed the interminable hill. Striders after. Good day. RHR--52.

Nike Pegasus 30 Miles: 8.00
Weight: 0.00
Total Distance
6.75

am--4 Grass loops and little running at Kids Camp. Hot mutha today. Yet we'll adapt. RHR--50.

pm--2.75 Out-and-Back to the roundabout. Tough run because of the heat. It's this time of day, this time of year, that I think moving to Montana sounds like a good idea. 

Red White & BLue 2 Miles: 2.75
Weight: 0.00
Total Distance
6.25

am--6.25 Dirt-Mile Progression run w/ striders after. I really like the striders after. Although, today, I was beat. I had the privelege of running w/ a great group of girls. It was nice glimpse of what these girls can accomplish. RHR--58 (I knew before it told me).

Brooks Launch Miles: 5.25
Weight: 0.00
Comments
From ireniesalinas on Thu, Jul 02, 2015 at 23:23:53 from 74.211.5.234

yeah thanks roberts, i was terrified when i saw you turn because you were gonna run with us, but glad you did i hope you run with us next wednesday so we can try that again!

Total Distance
8.50

am--5 Parkwayish loop. I felt better than I thought I would, but out group wasn't quite as cohesive as could be for an easy run. RHR--53

pm--3.5 Serenity loop. I got out a bit later because a buddy came to town, and he wanted to get out. We went at dusk. It was nice to catch up a bit. 

Nike Lunarglide 4 Miles: 3.50Red & Black 3 (Dec. 4, 2014) Miles: 5.00
Weight: 0.00
Total Distance
7.00

am--7 Bloomington Hills Park loops and some exploring on and around the river trail. It was a sweater out there, but I felt decent. It was also nice to catch up w/ Ryan. The real highlight, though, was Meskerem and her crazy Cuban personality. RHR--58.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 7.00
Weight: 0.00
Total Distance
5.50

am--5.5 A decent run w/ 5 x 1 min. pickups every 4 minutes w/ a strong 10-minute finish. I felt good this morning. Nice week overall. 

Red & BLack 3 Miles: 5.50
Weight: 0.00
Total Distance
5.00

am--5 Hotel in Bountiful, watching the depressing news. 

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

am--5 Up to the Bountiful Temple, almost, and back to the hotel. Once you get near the temple the incline is heinous. 

NB Fresh Foam Miles: 5.00
Weight: 0.00
Total Distance
5.50

am--5.5 Nice loop through Bountiful. There are some interesting homes up here. 

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

am--5.5 Same loop as yesterday. The morning was beautiful after a crazy rainstorm last night. 

NB Fresh Foam Miles: 5.50
Weight: 0.00
Total Distance
6.00

pm--6 A nice run w/ 6 x 1 min. pickups every 4 minutes. It's been a good week, even w/ the lower miles. 

Nike Lunarglide 4 Miles: 6.00
Weight: 0.00
Total Distance
4.25

pm--4.25 Truncated run around the neighborhood. I've been Mr. Mom the last few days, so it's harder to get out. Nevertheless, the week has treated me well. 

Nike Pegasus 30 Miles: 4.25
Weight: 0.00
Total Distance
10.50

am--8.25 Long Run w/ 4 x striders. We looped up on the Highland Mesa and looped back around to the school. I felt decent until we came up Telegraph, then my legs really flattened out. I was reduced to a few bouts of walking. Then I tapped out at the minimum on striders. It seems like something like this happens every year. I'm not sure if it's dehydration or the low-mileage week last week. We had some good discussions about visualization and mindset prior to my collapse. Now I feel like I need more than anyone else. 

pm--2.25 A nice short run. The legs felt better but not profoundly better. I picked up a Gatorade that I've been nursing all day. 

Red & Black 3 (Dec. 4, 2014) Miles: 7.75
Weight: 0.00
Total Distance
3.50

am--3.5 Grass Loops w/ kid's club. Felt decent. The girls really do have a little quicker pace on the easy days than they have in the past. Didn't get in an afternoon run because I drove to Vegas to pick up my wife at the airport. 

Weight: 0.00
Total Distance
6.50

am--6.5 Dirt-Mile Progression w/ 8x Striders. We had a smaller group today, but the girls stuck together really well. We had some girls really fight to get back w/ the pack, and others who led strongly for the duration. That being said, they were toasted and cut after 3 today. RHR--54. 

Red White & BLue 2 Miles: 5.50
Weight: 0.00
Total Distance
3.50

pm--3.5 Got back later from the lake and got a little run in. Another tough week for me, running-wise. I've had trouble getting my head in the game. We did do some hiking at the lake--Rainbow Bridge--totally beautiful--and the giant sand hill. Good to be back home. 

Nike Pegasus 30 Miles: 3.50
Weight: 0.00
Total Distance
12.00

am--9 Long Run w/ Striders. It was a nice, rainy run. We had a great group today, lots of girls pushing themselves, running w/ each other and having fun. On a personal note, I felt much better than last week's long run. RHR--48.

pm--3 Front loop of Barrel Roll. It felt great out. Had a nice little chat about Steinbeck and soccer w/ a buddy.

Salomon Sense Mantra Miles: 3.00Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 8.00
Weight: 0.00
Comments
From Hell Raiser on Mon, Jul 20, 2015 at 21:45:43 from 174.23.132.184

Good job coach

Total Distance
4.00

am--4 Grass Loops and course set-up for the kids' club races. Nice races from many kids. I am really proud of my girls; they ran hard. We'll see about a double today. RHR--50.

Weight: 0.00
Total Distance
10.00

am--7 Dirt-Mile Progression run w/ 8x striders. The group--basically the kids who weren't here last week--ran well together. After 2 miles, I jumped out to see how the kids would work together. They held strong, the boys and girls working together. I latched back on to the kids their last .5 and then helped Josie on another .5. These kids keep me hanging on. RHR--52.

pm--3 Frontside of Barrel Roll, counter clockwise. Another nice run in the dirt at a chatty pace. Talked quite a bit about Sacred Hoops w/ my buddy before he heads back home. 

Red White & BLue 2 Miles: 6.00NB 790 (Feb. 2015) Miles: 3.00
Weight: 0.00
Total Distance
7.25

am--7.25 We ran from VW Park up the highway, past chuckwalla. Jo's & I had a nice chat on the way back. RHR--53.

Brooks Launch Miles: 7.25
Weight: 0.00
Total Distance
5.75

pm--5.75 Stayed up late, hanging w/ the family, so I didn't get a run in until afternoon. I threw in  1 min. pickups every 4 minutes. I felt ok. Pumped to see how well the kids ran today all over the county. 

Red & BLack 3 Miles: 5.75
Weight: 0.00
Total Distance
3.00

pm--3 Easy run to round out the week. Good mileage for me, considering that my last 2 weeks have been in the 30s. RHR--60.

Nike Lunarglide 4 Miles: 3.00
Weight: 0.00
Total Distance
9.00

am--5.5 Parkway Run via Maverick w/ 8x striders after. Felt good to get back w/ the kids and run a bit before we head off to camp. Camp is always an opportunity to get to know kids better, and usually a personality or 2 really rises to the top. RHR--56.

pm--3.5 A nice little jaunt down the road from the our camp ground at Pine Lake. 

Nike Zoom Wildhorse Miles: 3.50Yellow & BLue 2 Miles: 4.50
Weight: 0.00
Total Distance
11.00

am--7.5 Long run on the Great American Trail from our camp ground in Pine Lake w/ a pretty good group of girls, pushing hard in the high altitude. 

pm--3.5 Afternoon run around Pine Lake and out on some random trail. We had some good discussions about the binder pages and a team identity. 

Nike Lunarglide 4 Miles: 7.50Nike Zoom Wildhorse Miles: 3.50
Weight: 0.00
Total Distance
10.75

am--6 Long Hill Run. I was dreading this one going into it because I know how tough some of our kids are. Josie and Meskerem made it farther up the hill than any PVXC girl ever, and 4 more--Ellie, Alli, Jacey, and Caroline made it to the previous spot, which was Josie's from last year. Tough kids. 

pm--4.75 We took some team pictures near Powell Point and ran out toward the trail head. We were gasping like it was a tempo run because of the elevation. But by the end, we had a great group of girls together, singing and chanting and having the time of their lives. 

Nike Lunarglide 4 Miles: 6.00Nike Zoom Wildhorse Miles: 4.75
Weight: 0.00
Total Distance
4.75

am--4.75 Last run at Pine Lake. It was a good run to cap off a great week. Our team feels closer than any I've exeprienced. I'm excited for the season. 

Nike Lunarglide 4 Miles: 4.75
Weight: 0.00
Total Distance
5.00

am--5 Nice, early tready run while my younger girls slept. My wife and oldest daughter are camping, so it's tough for me to get out on the roads or in the hills. Nonetheless, the run felt good this morning. Maybe it's that 6500' cushion after coming off the mountain. RHR--60.

Yellow & BLue 2 (May 2014) Miles: 5.00
Weight: 0.00
Total Distance
7.50

am--7.5 Still the sole parent of the weekend, so I hit some tready Fartleks--3x (3 min., 2 min., 1 min. w/ 2 min. recovery). All of the pick-ups were from mid-7s to low-7s. Felt pretty comfortable. 

Nike Pegasus 30 Miles: 7.50
Weight: 0.00
Total Distance
7.00

am--7 Grapevine out-and-back w/ 8x Striders. It was a nice relaxed run today. Most of the girls could feel last week in their legs. RHR--55.

Brooks Launch Miles: 6.00
Weight: 0.00
Total Distance
7.00

am--3.5 Grass Loops on the alternate field. Overall, the girls team had fun being goofy. Love it when they let themselves have a little fun and do some good running at the same time. RHR--50. 

pm--3.5 Just a few miles on my own. 

Weight: 0.00
Total Distance
9.00

am--5.5 Time Trial #1 for the kids. I got in a couple miles setting up the course w/ Holt, warmed and cooled w/ the girls, got 4 loops of rolling hills, and a nice set of barefoot striders. Super pleased w/ the kids. They are really taking in the training this summer, and it shows. I love the feeling on the team. RHR--56.

pm--3.5 Just some miles by myself to try to keep up on my doubles. 

NB Fresh Foam Miles: 3.50Red & Black 3 (Dec. 4, 2014) Miles: 4.50
Weight: 0.00
Total Distance
9.25

am--4.25 City Creek Trail. I have never actually been on this trail before. It was a fun run. The kids were beat enough to take it easy on me this morning. RHR--55.

pm--5 Moe's w/ Bro. Thomas. We had a nice run in the heat w/ some great chatter. Runs like these bring me joy. Sans socks btw. 

Salomon Sense Mantra Miles: 4.25Nike Zoom Wildhorse Miles: 5.00
Weight: 0.00
Comments
From The Warbeast on Thu, Aug 06, 2015 at 09:19:35 from 209.33.233.17

Wow huzzah

Total Distance
3.50

am--3.5 Temple Quarry Trail. We had a fun run in the rain, and a few more girls joined the front group. Off to baseball games. RHR--55.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 3.50
Weight: 0.00
Total Distance
4.25

am--4.25 treaty run with a 18-minute progressive tempo.

Red & Black 3 (Dec. 4, 2014) Miles: 4.25
Weight: 0.00
Total Distance
8.50

pm--8.5 Longer run w/ a quick finish and 8x striders. I felt pretty good on the run, despite the fact that I missed morning practice. (It was a late, late night getting home from Cali.) Back to school and back to meets tomorrow. Here we go. 

Nike Pegasus 30 Miles: 8.50
Weight: 0.00
Total Distance
5.00

am--5 Grass Run at Sandstone. Had a rough time getting all the kids registered for the season, but most of them pulled through. Many of them had a great meet at the Cedar All-Comers. 

Brooks Launch Miles: 3.00
Weight: 0.00
Total Distance
8.00

am--4.5 Long Hill Repeats (2x) on the Old Man Hills at 75%. The girls ran stuck together well. Last day of summer (for the kids). 

pm--3.5 Sunrise Run in the sneaky heat. Had fun chatting w/ the crew. 

Yellow & BLue 2 (May 2014) Miles: 8.00
Weight: 0.00
Comments
From Hell Raiser on Wed, Aug 12, 2015 at 18:10:22 from 97.117.56.235

Wow coach I'm so excited estar en tu clase

Total Distance
4.75

am--4.75 Firestation Run backwards. It was toasty out, but the ac in the school seemed to be on the fritz. That surely helped this afternoon. Nice start to the school year as well. I'm excited about my classes.

NB Fresh Foam Miles: 4.75
Weight: 0.00
Comments
From Hell Raiser on Thu, Aug 13, 2015 at 19:33:48 from 97.117.24.211

1st period no doubt

From Vis on Thu, Aug 13, 2015 at 21:47:30 from 199.201.102.37

Oh yeah.

Total Distance
9.00

am--7 DI/AC+/DI Reverse Adapted. Had a nice run this morning. I love getting in a few miles before practice and then running w/ the kids, and then adding a couple more miles. This morning was everything it promised to be but was a tad humid. RHR--51.

pm--2 I'l say 2 miles, setting up the course for our Desert Relays. Ended up calling it due to lightning. Lightning didn't seem to be such a big deal "back in the day."

Red & Black 3 (Dec. 4, 2014) Miles: 9.00
Weight: 0.00
Total Distance
8.00

pm--8 Long Run in the Hot Sun. It was a scorcher out today, but we made it. I ended up doing most of the run w/ Josie, Ellie, and Meskerem. Good to have that out of the way this week. On to the meet tomorrow. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 8.00
Weight: 0.00
Total Distance
9.00

am--6 DI/AC+/Costco Loop. Today was draggy. My legs and body are still feeling yesterday afternoon. We had a small group this morning w/ decent discussion. 

pm--3 Coning and Deconing the Desert Relays course. It was a sweaty, fun experience. The Relays, I mean. 

Brooks Launch Miles: 9.00
Weight: 0.00
Total Distance
4.00

pm--4 Grass Run @ Sandstone. I slept in a little this morning. The body told me to do it. We had a nice run w/ a decent group. I added just a bit after. RHR--56. 

Nike Lunarglide 4 Miles: 2.00
Weight: 0.00
Total Distance
8.25

am--4.5 PH and AC+. Nice morning run w/ a smattering of Robertsese. RHR--60. Won't I ever bounce back this week?

pm--3.75 Drove the cooler to the sandhill to do 5 x 1 min. hill intervals and ran down main to meet the kids. After, I ran the cooler back to the school and ran up to Harts(?) to meet the kids. Still pretty hot out. 

Yellow & BLue 2 Miles: 8.25
Weight: 0.00
Total Distance
8.50

am--5.5 DI/AC+. Nice fun run w/ the girls. We are getting pretty good w/ our ball skills and sharing the rock among the team. I'm excited to watch them run together tomorrow.

pm--3 Traditional Sandberg's prerace run. The kids seem to enjoy being together and are having a ton of fun. 

Red & Black 3 (Dec. 4, 2014) Miles: 8.50
Weight: 0.00
Total Distance
4.25

pm--4.25 Airport Desert run w/ Thomas. A nice balmy jaunt, snakeless but not joyless. Fun day w/ the way the PV kids represented today. Proud of them and their effort. Keep it rolling. 

NB 790 (Feb. 2015) Miles: 4.25
Weight: 0.00
Total Distance
9.00

pm--9 Long Run w/ 2x (1 min. and 2 min. pick-ups w/ 4 min. recovery) and 4x Striders. Same route as last week w/ far better results. For one thing, we had a much bigger group. We have a great group of girls. RHR--55. 

Nike Pegasus 30 Miles: 8.50
Weight: 0.00
Total Distance
8.00

am--5 DI/AC (almost). Decent run w/ the level 3 girls. We kicked the ball a bit, but it ended up being too flat. Bummer. 

pm--3 AC w/ Neon Spider fun at the turnaround. I, of course, didn't go into the tunnel. What can I say? I hate fun.

Brooks Launch Miles: 8.00
Weight: 0.00
Total Distance
7.00

am--5 DI/AC. Good run w/ a large group this morning. We had some girls running w/ us that we usually don't. It's fun to see kids believe a little bit more. 

pm--2 Setting up and taking down the time trial course. The kids packed very well and cut chunks of time off of the last time trial. The kids are really responding to the program this year. It's fun to be a part of this. RHR--52.

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

am--7 DI/AC+/Alt DI. I got a few more miles in this morning because I have a dentist appointment after school. The temps were nice this morning, but I still sweat like a mutha. RHR--55. 

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

pm--7 Grass loops and a bit after I got home. I had every intention of going to morning practice this morning but was congested and thought the extra hour would do me good. Nevertheless, I felt like a turd all day. 

Nike Lunarglide 4 Miles: 4.50
Weight: 0.00
Total Distance
6.75

am--6.75 Hilly Run from Sullivan Park up the Washington Parkway. We made right to the roundabout and flipped. We had the Maceys w/ us today. That was cool. Striders after. RHR--54.

NB Fresh Foam Miles: 5.75
Weight: 0.00
Total Distance
9.00

pm--9 Long Run w/ 8x striders. We ran up Main Street and up through Green Springs. The temperature was measurably better than the last 2 weeks. Once again, we had a good group. There is a great feeling w/ these girls (and boys) this year. RHR--52. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 8.00
Weight: 0.00
Total Distance
8.00

am--5 DI in reverse/AC+. Good run on tired legs this morning. Although yesterday afternoon was cooler than we've seen for a while, this morning was still pretty warm. Good news is the 60-degree mornings are coming. RHR--50. 

pm--3 Setting up and taking down the course for the Dixie Meet. It was fun to see our kids run well and have the focus on some other kids today. 

Brooks Launch Miles: 8.00
Weight: 0.00
Total Distance
8.00

am--5 DI/AC. Standard morning run w/ a decent group. Although, we did end up becoming multiple groups this morning. RHR--54. 

pm--3 Grass Loops at Sandstone. My legs are feeling it this week. 

Red & Black 3 (Dec. 4, 2014) Miles: 5.50
Weight: 0.00
Total Distance
9.50

am--5 DI/AC. A decent run w/ some scaries stories to boot. Of course, they are "true" stories. The past day or two, I feel like I just can't get enough sleep. I'm feeling beat down. We'll see how that plays out. RHR--54.

pm--4.5 Sandhill workout for the kids. I drove the ice chest up and ran down to meet them. After, I dropped the box off and ran up to meet them. I love how well these kids get along. 

Red & Black 3 (Dec. 4, 2014) Miles: 9.50
Weight: 0.00
Total Distance
8.50

am--5.5 DI/End of the wall. Decent run. The legs are in some kind  of no man's land, not quite tired but not peppy either. We have the run-a-thon tonight. I hope this old man can handle staying up. RHR--52.

pm(late)--3 Some miles around the track at the run-a-thon. Kids seemed to have fun. 

NB Fresh Foam Miles: 8.50
Weight: 0.00
Total Distance
7.00

pm--7 Mid-distance run w/ 6x 1 min. pick-ups and 8x striders. I wasn't sure how far my legs would take me, but after 5 miles I was still feeling good. Decided to go for the 50-mile week. The pick-ups and striders felt great. The long weekend will be good. 

Yellow & BLue 2 (May 2014) Miles: 7.00
Weight: 0.00
Total Distance
10.00

am--10 PV Campground w/ Baggs. Nice slow burner on a beautiful mountain morn.

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

am--5 Out-and-back to Sunrise Tire via Harts. Decent morning run. I am ready for the autumnal mornings, but, apparently, they're not ready for me. RHR--50.

pm--2 A couple miles setting up and taking down the course for the time trial. The kids ran well. I think they're chomping at the bit to race again. I know I'm excited to watch them run.

Red & Black 3 (Dec. 4, 2014) Miles: 7.00
Weight: 0.00
Total Distance
4.00

pm--4 Grass Loops at Sandstone. Nice run even w/ the bump again in weather. Still loving how the team is jiving. RHR--48.

Nike Lunarglide 4 Miles: 0.50
Weight: 0.00
Total Distance
10.00

am--6.25 DI/AC/Costco Loop. It was a nicer morning. We had a lot of girls out. I can't say enough about how much I enjoy running w/ this group. They make me a better person. RHR--50.

pm--3.75 Adventure Run through the neighborhoods w/ 4x 200 after. Decent run w/ a decent pace on somewhat tired legs. 

Red & BLack 3 Miles: 10.00
Weight: 0.00
Comments
From Alli Peterson on Thu, Sep 10, 2015 at 17:18:08 from 75.162.208.34

I hope we were not frustrating you too much this afternoon... thanks for always running with us and pushing us to be our best

From Vis on Thu, Sep 10, 2015 at 17:49:11 from 199.201.102.37

No frustration, young lady. Thanks for letting me run with you guys and push you guys. I want more than anything to see you do your best. :0)

Total Distance
7.00

am--7 Usual morning route in SC. It was nice out, but I was dragging. My body never got into the groove. Nevertheless, what felt like a slog ended up being a decent clip. RHR--56. 

Nike Lunarglide 4 Miles: 7.00
Weight: 0.00
Total Distance
6.00

am--6 Fartlek Work on the new State Course. We ran the course w/ a map, trying to find our way, flipped it, and hit 1, 2, 3 min. fartleks at just faster than race pace. The first few felt good. Needless to say, the girls kicked my butt on the last few. They really pushed. I'm so pleased by their effort the last 2 days. 

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

am--5 Harts/AC++. Nice run in the rain this morning. I was a little tentative for sure--yesterday, I passed out at a light, traumatizing a slew of high school kids--but ended up feeling pretty good.

pm--3 Setting up and running around the course before the Duel in the Desert. The temperature was perfect. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 8.00
Weight: 0.00
Total Distance
8.00

am--5 Nice morning run into Green Springs, due to some shady business in the vicinity of our AC run. The weather is approaching autumnal. RHR--52. 

pm--3 Grass loops at Sandstone. The girls are in good spirits, especially those who raced well yesterday. 

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

am--4.5 Harts/Green Springs. This morning was absolutely beautiful. I felt great too. I could feel the power coming back to me. RHR--50.

pm--5 Sandhills. OK, I didn't do any sandhills, but I ran up there w/ the kiddos and watched as they rocked those hills. It's workouts like these that make champions. 

Brooks Launch Miles: 9.50
Weight: 0.00
Comments
From Josie Bushar on Thu, Sep 17, 2015 at 18:19:40 from 75.169.43.170

Thanks for cheering Roberts and staying standing

From Vis on Thu, Sep 17, 2015 at 19:42:47 from 199.201.102.37

That's the goal. :)

Total Distance
10.50

am--6.5 Harts/AC+/Sandstone Loop. It was another perfect morning. The pace was nice, the body is feeling good, and the team is having fun. RHR--49.

pm--4 Sandberg's w/ 4x 200m on the track after. Decent run. The kids seem to be feeling peppy. Although I'm slow, I do like 200s on the track. 

Yellow & BLue 2 (May 2014) Miles: 10.50
Weight: 0.00
Total Distance
7.50

pm--7.5 Moe's w/ Tom. We did the Moe's loop without the water tower extension. It was warm out, and I could feel the rest of the week in the climbs. I'm out of trail running shape. Good meet from the kids this morning. Many folks w/ breakthrough races. 

Nike Zoom Wildhorse Miles: 7.50
Weight: 0.00
Total Distance
12.00

am--8.5 Long run w/ 2x 1 min. and 2 min. pick-ups and striders. It was such a pleasant morning for a long run. We went down by the hospital and just enjoyed the weather and the company. The girls are excited for the week. RHR--50. 

pm--3.5 Some easy miles in the afternoon, after a much needed nap. Weight training to finish. 

Nike Pegasus 30 Miles: 7.50
Weight: 0.00
Total Distance
8.75

am--5 DI/AC+. Decent run w/ the skeleton crew. It was good to have Mesekerem back running w/ us. RHR--53.

pm--3.75 Ran around a bit while the kids did their workout. They're working hard and are tough cookies. 

Red & BLack 3 Miles: 8.75
Weight: 0.00
Total Distance
7.50

am--4.5 Harts/AC. Good run w/ a new ball to kick around on the way. RHR--50.

pm--3 Easy grass run. Excited to head north for the weekend. 

Nike Lunarglide 4 Miles: 5.00
Weight: 0.00
Total Distance
5.50

am--5.5 Morning run in my neck of the woods, via Serenity. I felt pretty good this morning. The temperature was nice. The pace was moderate. And we're off. Here's to some excellent races this weekend. RHR--52.

Yellow & BLue 2 (May 2014) Miles: 5.50
Weight: 0.00
Total Distance
7.00

am--3.5 Miles on a trail near a gulley in Sandy. A quick run in a beautiful setting. 

pm--3.5 Miles at Eagle Island State Park. It was warm, even up here in the North. 

Red & Black 3 (Dec. 4, 2014) Miles: 3.50Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 3.50
Weight: 0.00
Total Distance
3.50

am--3.5 Hit some trails in the Boise Foothills w/ Jesse. What a beautiful place. Apparently, there are miles and miles of groomed trails up there. This would be a great place to have in close proximity. After, the girls ran well at Bob Firman. They finished 5th in the elite race. Fun trip even though it was a long trip. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 3.50
Weight: 0.00
Total Distance
10.00

am--5.75 Harts/AC/Weird Costco Loop. Decent morning. It's warming up again for some reason. The run was decent. Everyone was in good spirits. RHR--52.

pm--4.25 A nice steady run after the dentist, before band practice. 

Brooks Launch Miles: 5.75
Weight: 0.00
Total Distance
10.00

am--5 DI/AC+. A nice run this morning w/ some good chat. I really love these skeleton crew/level 3 runs. It makes for a nice, small group. RHR--52.

pm--5 DI/Grass Loops. We did a little more before we got to the grass. Someone found a bouncy ball that didn't have the truest bounce. It was nearly a casualty 2 or 3 times. 

Red & BLack 3 Miles: 7.50
Weight: 0.00
Total Distance
8.00

am--5 DI/AC. Good run w/ some nice chat. Really have fun w/ this group. RHR--49.

pm--3 Grass miles while the kids did their workout. Even though it was a tough workout and a hot, hot day, the kids pushed well. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 8.00
Weight: 0.00
Total Distance
9.50

am--6 Harts/AC/Truncated DI. A little cooler this morning. The kids were running on tired legs. Good recovery run for them. RHR--49. 

pm--3.5 Hot Nails +. Good run w/ the crew. Felt cooler at 98 degrees today. Thank goodness for October. 

Yellow & BLue 2 Miles: 9.50
Weight: 0.00
Total Distance
6.00

am--3 AC. I went easy this morning because I woke up TIRED. Nice run this morning w/ a discussion and interpretation of dreams. RHR--52.

pm--3 Frontside loop of Barrel Roll. A nice trail jaunt before heading to Cedar for the meet. Had a desert tortoise sighting. 

Salomon Sense Mantra Miles: 6.00
Weight: 0.00
Comments
From Alli Peterson on Fri, Oct 02, 2015 at 13:31:31 from 205.126.15.189

Roberts why do you never have any classes

Total Distance
6.50

pm--6.5 Tready miles @ a hotel in Orem after a long day making pure cider & spending time with the in-laws. I'm thinking a lot about xc right now & the phenomenal kids we have. Purty lucky.

Nike Pegasus 30 Miles: 6.50
Weight: 0.00
Comments
From Alli Peterson on Sat, Oct 03, 2015 at 21:32:33 from 174.23.101.66

Okay Roberts are you in on the joke too or is phenomenal just a popular word now

From Holt on Sat, Oct 03, 2015 at 21:37:17 from 67.2.227.63

Phenomenal vocabulary 😜

From Vis on Sat, Oct 03, 2015 at 22:23:26 from 70.208.12.20

It just felt right.

Total Distance
9.00

am--5.75 Harts/AC/Sandstone-Costco Loop. Good weather and an antsy pace. RHR--49. 

pm--3.25 Did the warm and cool w/ the girls. They ran a mile time trial today, followed by a fast 200. Awesome. 

Yellow & BLue 2 Miles: 9.00
Weight: 0.00
Total Distance
3.00

pm--3 Grass Loops at Sandstone. Just the varsity girls. We had a nice chat today about goals. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 0.50
Weight: 0.00
Total Distance
10.00

am--5 DI/AC. Good group. Good weather. Good run. RHR--49.

pm--5 Ran around Bloomington Hills Park while the varsity kids did a workout. I even jumped into the tempo a few times, which felt pretty good. 

Red & BLack 3 Miles: 10.00
Weight: 0.00
Total Distance
12.00

am--5 DI/Scary Bushes/Mini-Costco Loop. Had a good time listening to the girls yell, "Slow down" at each other for 20 minutes. RHR--50. 

pm--7 Green Springs to Alli J's house w/ 8x striders. On the way back, Caroline jumped in the fake blue pond. The girls have a ton of fun together. 

NB Fresh Foam Miles: 11.00
Weight: 0.00
Comments
From Alli Peterson on Thu, Oct 08, 2015 at 20:21:34 from 75.162.238.176

3 cheers for my house

From Vis on Thu, Oct 08, 2015 at 20:40:19 from 199.201.102.37

Hip, hip, hooray!

Hip, hip, hooray!

Hip, hip, hooray!

Total Distance
8.00

am--4 DI/Stop Sign. I love the mornings this time of year. The end of darkness and the beginning of light. The temperature is normally 5-10 degrees cooler, but I'll live. RHR--51.

pm--4 Sunrise Hills. I mostly kept time for the girls. My legs were feeling the week at the beginning. 

Red & Black 3 (Dec. 4, 2014) Miles: 8.00
Weight: 0.00
Total Distance
10.00

am--10 Santa Clara Mountain (Suicidal Tendencies). I decided to finish this week w/ a good effort. Perhaps it'll put something into the cosmos to give the kids a little more power on Tuesday. I didn't feel especially great starting off, but I got going. The bigger week was apparent when I failed to pick up my feet and almost biffed twice and also when I had to power hike up a section of the trail that climbs to sidewinder. RHR--59.

NB 790 (Feb. 2015) Miles: 10.00
Weight: 0.00
Comments
From Holt on Sat, Oct 10, 2015 at 19:03:00 from 67.2.227.63

no shame in that! That's a tough one.

Total Distance
10.00

am--DI/Past the scary bushes/Reverse DI. Good run. Now for a day of testing and grading and meeting. RHR--52. 

pm--4 Little run w/ 4x 200. I felt good. Pumped some iron after. Swoling. 

Nike Lunarglide 4 Miles: 6.00Yellow & BLue 2 Miles: 4.00
Weight: 0.00
Total Distance
6.00

am--6 DI/Stop Sign/Reverse DI w/ Sandstone extension. The kids were in good spirits this morning. That bodes well. RHR--52. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 6.00
Weight: 0.00
Total Distance
3.00

pm--3 Girls' version of Neon Spider. Everyone seems to be feeling decent after the race and in good spirits. RHR--52.

Red & BLack 3 Miles: 3.00
Weight: 0.00
Total Distance
11.50

am--7 Rim Circuit. This is seriously my favorite trail loop in the world, and it was beautiful this morning. This coming off of a terrible night's sleep. The dog woke me up 3 times. I could never get back to sleep. Thus, it took a mile or two to knock the dust off. Nonetheless, the restlessness of the night was revelatory. 

pm--4.5 Ran the warm-up (DI) and then around the track as the kids did their workout and cool. I love these kids, their attitudes, and their hard work. 

Red White & BLue 2 Miles: 4.50Nike Zoom Wildhorse Miles: 7.00
Weight: 0.00
Total Distance
10.50

am--7 Lutheran Loop and Middleton Trail. The morning was beautiful. Got a nice retelling of the Woman in Black. Sounds like a nice spin-off of Harry Potter. RHR--53. 

pm--3.5 Just some running. I like where my weekly mileage has been, so I'm trying to stick around there for a while. 

Yellow & BLue 2 (May 2014) Miles: 3.50NB Fresh Foam Miles: 7.00
Weight: 0.00
Total Distance
4.50

pm-- 4.5 Steady-state tempo w/ the girls. We warmed up to the middle school and ran mid-7s around the field. They did a couple wave hills, and we headed back. Nice few days running w/ the team over the break. 

Brooks Launch Miles: 4.50
Weight: 0.00
Total Distance
8.50

am--5.5 Harts/Scary Bushes +/Reverse DI. I honestly thought it would be raining this morning, but it wasn't. It felt darn right nice out though. Good to get back to school and plow through today in hopes that time flies. RHR--51. 

pm--3 Sandberg's pre run. Kids are in good spirits. 

Yellow & BLue 2 Miles: 8.50
Weight: 0.00
Total Distance
10.00

am--7 Morning run w/ Serenity in the mix. I felt peppy despite waking up w/ a headache due to one-sided nasal congestion. RHR--53. 

pm--3 Pre-state run at the middle school near the hotel. 

Red & BLack 3 Miles: 7.00Red & Black 3 (Dec. 4, 2014) Miles: 3.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Oct 20, 2015 at 20:16:27 from 24.10.247.181

Good luck tomorrow!

I won't be there. First time in 20 years of coaching I haven't had a team qualify for state. Humbling.

From Vis on Wed, Oct 21, 2015 at 08:50:15 from 70.208.20.190

Thanks, Rob. It was a bummer to hear that your teams wouldn't be running at state. Here's to Alta starting a new streak next year.

Total Distance
7.00

am--7 Sandy run with Holt then a jaunt around the mall with the kids. Looking forward to some fun races.

Red & Black 3 (Dec. 4, 2014) Miles: 7.00
Weight: 0.00
Total Distance
4.50

am--4.5 Middleton. Had a big group to begin with, but people turned around at various points. Interesting emotions today. I told the girls what happened yesterday, or at least all the info I was privy to. I hope they can process it in a positive way, but they had a right to know. 

Nike Lunarglide 4 Miles: 4.50
Weight: 0.00
Total Distance
9.50

am--6.5 Newer Morning route w/out the extension past Coral Cliffs. It was beautiful out this morning, and the run was needed. I have much on my mind right now. It can be tough to assess influence. RHR--51.

pm--3 Uptempo run to the middle school and around the hood w/ some wall ball thrown in the middle. Kind of fun. 

Red White & BLue 2 Miles: 3.00Yellow & BLue 2 (May 2014) Miles: 6.50
Weight: 0.00
Total Distance
7.75

am--7.75 Power Road/Lower Zen w/ Andy and Tom. We started early w/ headlamps. It was nice and peaceful. By the time we flipped, people had gathered for some kind of race, and the dust was rising. Nevertheless, it's always good to get out on the trails. RHR--51.

Salomon Sense Mantra Miles: 7.75
Weight: 0.00
Total Distance
13.50

am--5 Harts/AC+. Decent run. The girls have been chomping at the bit since state. What does that mean? RHR--52.

pm--8.5 Long Run into Middleton and up towards the turkeys. We did 2x (1min. and 2 min. pickups w/ 4 min. recovery). Followed it all up w/ barefoot striders. Had some girls braving the run w/ the top group. That's always fun.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 12.50
Weight: 0.00
Total Distance
8.75

am--5.5 DI/Sunrise. Small group at a decent pace. It almost feels like Fall. RHR--49. 

pm--3.25 Round-a-bout run to Hot Nails. We didn't quite make it there because the sidewalk was closed. We did find a staff though. 

Brooks Launch Miles: 8.75
Weight: 0.00
Total Distance
11.50

am--5.5 DI/AC+. Coudy morning, so the moon and stars weren't as evident as they have been the past few mornings. I'm thankful for these cool, quiet mornings. On another note, my calves are a bit tight. I've stretched more than usual. We'll see how it helps. RHR--51. 

pm--6 Bigger afternoon than I was expecting. Just ran around the track while the kids did their workout, but the miles added up. I did jump in on bits and pieces of the 1,000s w/ the girls. Great stuff from the kids today. 

Nike Lunarglide 4 Miles: 11.50
Weight: 0.00
Total Distance
6.50

am--3.5 AC+. I was tired this morning, so I used a few more minutes of shut-eye. Ended up running what the kids run. Thankful for the rain, but the subsequent humidity made my long-sleeve shirt superfluous. RHR--48. 

pm--3 Easy run on and around Telegraph in the rain. 

Red White & BLue 2 Miles: 6.50
Weight: 0.00
Total Distance
8.00

am--5 Harts/AC+. Good morning run. Coolest of the year. RHR--52.

pm--3 Ice Cream/Costume run. Lots of good costumes. I was Coach Cappy because that was what I could improvise in 5 minutes. Felt dead this afternoon. 

Red & BLack 3 Miles: 8.00
Weight: 0.00
Total Distance
6.50

am--6.5 Ran around the Bicentennial Park w/ some tempo and a bit of quicker stuff when I jumped into some intervals. The kids are looking strong. RHR--52.

Nike Pegasus 30 Miles: 6.50
Weight: 0.00
Total Distance
9.75

am--6 DI/AC/Reverse Costco. Beautiful morning. One joy of the time change is the sunrise. We haven't seen that for a while. Big time trial today. RHR--50.

pm--3.75 Dirt Mile running. The kids ran a time trial. Some awesome things happened even though the timer took a dump. 

Yellow & BLue 2 (May 2014) Miles: 9.75
Weight: 0.00
Total Distance
10.50

am--5.75 Harts/AC+/Reverse Costco. Thankful for the crisp, clean air that really chased away my morning headache. 

pm--4.75 Green Springs. It seems like forever since we've gone up Green Springs. It was a nice chill run. 

Yellow & BLue 2 Miles: 10.50
Weight: 0.00
Comments
From Definition Dallen on Tue, Nov 03, 2015 at 17:11:41 from 65.130.84.4

K Robs, the link is below. The title of it is "Sonicaid - Music To Inspire Positive Thinking" and it's actually 58 minutes long. I only had listened to the first few minutes but I liked it so here it is. https://www.youtube.com/watch?v=hDuWME034zo

From Vis on Tue, Nov 03, 2015 at 17:25:57 from 199.201.102.37

Thanks, D Allen. I'm listening as I search the nets. I feel like googling images of puppies and sunrises and state championships.

Total Distance
10.50

am--5.5 DI/AC+. Decent morning w/ some chatting. It wasn't as cold as expected, so I jettisoned the gloves and beanie after DI. RHR--51. 

pm--5 Some miles, mostly around the track, while the kids did their workout. It was chilly out. 

NB Fresh Foam Miles: 10.50
Weight: 0.00
Total Distance
8.75

am--5.5 Harts/AC/Reverse Costco. Chilly but peaceful. I really love runs this time of year. On another note, we were actually able to keep a consistent recovery pace for the entire run. RHR--51.

pm--3.25 Grass run. We about froze our toes off. 

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

am--5.5 Harts/AC+/Reverse Costco. Another nice morning w/ some random debates. The Mars/Venus/Jupiter/Quarterish Moon ensemble in the morning sky is beautiful right now. RHR--50. 

Red & BLack 3 Miles: 5.50
Weight: 0.00
Total Distance
8.00

am--8 Rim Cirsuit w/ little loop extension w/ Andy. Nice morning for a run. Good pace for a run. I love it out in the SCRR. RHR--53.

NB 790 (Feb. 2015) Miles: 8.00
Weight: 0.00
Total Distance
9.75

am--5.75 Harts/AC+/Reverse Costco. Good run to start off the week. Hot Pero after, and an email sent. RHR--49.

pm--4 200's on the track. Too fast for this old man. My legs will be tight for a month. 

Yellow & BLue 2 Miles: 9.75
Weight: 0.00
Total Distance
9.25

am--6.25 DI/AC+/Reverse Costco. Nice chat w/ Josie and Alli about life and the team. They are great folks. RHR--49. 

pm--3 Artic Circle (Neon Spider). I didn't go down the hill the cruddy conduit because I had to get back and get changed for P/T Conferences. 

Red White & BLue 2 Miles: 9.25
Weight: 0.00
Total Distance
6.50

am--6.5 Harts/AC+/Reverse DI. Decent group this morning. My legs are still sighing from the 200s on Monday. I am old. RHR--53. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 6.50
Weight: 0.00
Total Distance
9.50

am--6.25 Newer usual morning route via Serenity. Cold morning. But the cold brings a nice peace and a clear sky. The stars were bright this morning. I had a nice time pondering the way the kids ran yesterday and how to improve in life. RHR--52. 

pm--3.25 Hot Nails +. Fun day. Had some new people join the group today. Also nice to have Ryan running w/ us. 

Nike Lunarglide 4 Miles: 6.25Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 3.25
Weight: 0.00
Comments
From Definition Dallen on Fri, Nov 13, 2015 at 10:12:12 from 205.126.15.40

Are we doing anymore binder pages?

Total Distance
5.00

pm--5 Tready run w/ 2x (3 min. @ 7:45, 3 min. @ 7:30, and 4 min. @ 7:15) w/ 5 min. recovery between. I missed out on the workout today because of some English Dept. stuff. Nevertheless, I did get to time. The kids rocked it today. 

Red & BLack 3 Miles: 5.00
Weight: 0.00
Total Distance
9.00

pm--9 Barrel Roll w/ Sidewinder extension. I slept in this morning and spent a lazy day, reading and watching some sports. I finally got out around 3:30. What a great afternoon! I realized on the way to the trail that I forgot my watch. That, coupled w/ the fact that I broke out some Streak XCs that I've had for a few years, made for a great run, a real soul-cleanser where the body and the topography dictate the pace, and the weather was perfect. 

Weight: 0.00
Total Distance
10.00

am--10 Did about 4 warming up and cooling down w/ the girls, sandwiched around their awesome wind mile. Belief is at an all-time high. Got right home and jumped on the tready. (What can I say? I'm sick of the cold for the day.) The last 15 minutes of the run was a progression from 7:30-6:55. Felt pretty good. I would really love to do some experimentation w/ stronger, quicker stuff. RHR--50. 

NB Fresh Foam Miles: 10.00
Weight: 0.00
Total Distance
9.50

am--6.25 Lutheran Loop/Bank/Reverse Costco. It's cold outside, yet nothing soothes like a morning run. It's fun to hear the girls get so excited about an upcoming race. Watch out, world. RHR--49. 

pm--3.25 Green Springs toward the church. My legs are a little dead. 

Yellow & BLue 2 (May 2014) Miles: 9.50
Weight: 0.00
Total Distance
9.50

am--6 Lutheran Loop/Scary Bushes/Reverse Costco--the building blocks for a good morning. I do have to vent a moment and say to those people singing Christmas songs, putting up Christmas decorations, and killing geese: "CHILL! Be thankful." RHR--48. 

pm--3.5 Some running w/ the girls between their 400s. 

Red & Black 3 (Dec. 4, 2014) Miles: 9.50
Weight: 0.00
Total Distance
8.00

am--5.5 Truncated morning run. I'm dragging a bit. Don't know why. RHR--53. 

pm--2.5 Short shakeout in Flagstaff. The girls were caroling at the top of their lungs. One of those moments I'll remember for a lifetime.

Red White & BLue 2 Miles: 2.50Nike Pegasus 30 Miles: 5.50
Weight: 0.00
Total Distance
6.00

am--3 Buffalo Park. Nice jaunt on the groomed trails before leaving Flagstaff. Subsequently, we went to Sedona for some recharging at the vortex & a visit to the church in the rocks.

pm--3 NXR Southwest course. Chill run with the girls. They are in great spirits.

Nike Lunarglide 4 Miles: 3.00Red White & BLue 2 Miles: 3.00
Weight: 0.00
Total Distance
7.00

am--7 Ran around NXR Southwest. It was a pretty good day even though we can't seem to avoid scoring mishaps. Good to be home. 

Nike Lunarglide 4 Miles: 7.00
Weight: 0.00
Total Distance
10.00

am--5.5 DI/Scary Bushes/Running Center Loop. Chilly morning, but it's nice to get this short week started. RHR--48.

pm--4.5 Telegraph to the church. Felt a bit draggy this afternoon. I'm actually looking forward to some trail running this week & maybe a jaunt it 2 in PV.

Yellow & BLue 2 (May 2014) Miles: 10.00
Weight: 0.00
Total Distance
8.00

am--5.5 2x Scary Bushes/Running Center Loop. It felt cold out this morning, but there's something appealing about that. I was lucky enough to run w/ two different groups of girls. It was fun chatting w/ some folks I don't talk to enough. RHR--53.

pm--2.5 Warm-up and some cool down w/ the kids, sandwiched around their awesome workout. 

Red & BLack 3 Miles: 8.00
Weight: 0.00
Total Distance
9.25

am--9.25 Rim Circuit w/ double loops on the top (1st--counterclockwise, 2nd--clockwise) at what amounted to a light tempo effort, even if the pace wasn't quite there. (The undulation and footing of the trails kept the pace from getting too crazy. ) This was nearly a perfect run w/ the exception of the wind. RHR--52 

I'm thankful for running and coaching and trails near home. 

NB 790 (Feb. 2015) Miles: 9.25
Weight: 0.00
Comments
From Hell Raiser on Wed, Nov 25, 2015 at 12:33:37 from 75.162.241.75

Same

From Rob Murphy on Wed, Nov 25, 2015 at 16:35:10 from 24.10.247.181

I'll echo that thankful. Although our trails are getting snowy.

Total Distance
10.00

am--4 Morning run in Pine Valley. A light snow was coming down in the beginning but subsided by the time I was done. I made it to the Grass Valley turn before flipping. I love running in Pine Valley. It forces me to listen to the body and go fairly easy because of the elevation. Happy Thanksgiving. 

pm--6 Barrel Roll. I love the trails. They make me feel strong and happy and free. Out there, I'm in my element. Plus, it feels good to give bikers a scare on the inclines. 

Nike Pegasus 30 Miles: 4.00
Weight: 0.00
Total Distance
8.00

am--8 Canyons/Kidney Loop. I got up a little late and was bummed it wasn't cold enough for tights. Tried some Altras again. I picked them up last month at the motherstore--Runner's Corner. There's a definnitely a different feel--a lot of cushion compared to what I'm used to. RHR--55. 

Altra Torin 2.0 Miles: 8.00
Weight: 0.00
Total Distance
10.00

pm--10 SC Mountain. Delayed in getting out, so I could go w/ the bros--Tom and Andy. What a beautiful day and beautiful run. The view at the turnaround point is magnificent. It's like you're on the mountain at the center of the world. Actually made it up the switchbacks climbing Sidewinder w/out walking. That's a victory.

Nice week. I completed the SCRR Triumvirate--Barrel Roll, Suicidal Tendencies, and the Rim trails. I ought to make that a bi-weekly thing. My soul would swell. 

Salomon Sense Mantra Miles: 10.00
Weight: 0.00
Total Distance
6.00

pm--6 Sand Hills. I slept in this morning, catching up on the sleep I lost w/ a few late nights. Plus, theh frigid temperatures weren't exactly inviting. Nevertheless, it was good to get out and run w/ the kids again. 

Red White & BLue 2 Miles: 6.00
Weight: 0.00
Total Distance
10.75

am--6.25 Canyons Loop w/ Serenity. Love the chill in the air. I think I scared the something out of a female runner. She turned in front of me at a stop light, and I gradually gained on her. By the time I was about to pass her, she spooked. She must've finally heard my footsteps or my breath. I went wide around her as she spun and jumped, surely her hand tight on the pepper spray. "Sorry," I said. "Good morning." Hope I didn't scare her too much. RHR--51. 

pm--4.5 Nice, easy run around the PV hood w/ barefoot striders on the football field. Apparently, I have mid-4:00 pace in me somewhere, or so the watch said. 

Yellow & BLue 2 (May 2014) Miles: 3.50Altra Torin 2.0 Miles: 6.25
Weight: 0.00
Total Distance
9.00

am--5.5 Truncated morning run via Serenity. It was maybe a little colder this morning. Nevertheless, the run was fruitful. I enjoy the feel a cold run gives the body. I'm starting to get some kind of cruddy congestion. Hopefully, the chill burns it right out of me. RHR--52. 

pm--3.5 Easy tready. Had a meeting after school, and I ended up not jumping in w/ the kids. I've been chilled to the bone all day long, so I defaulted to the tready. 

Nike Pegasus 30 Miles: 5.50Red & BLack 3 Miles: 3.50
Weight: 0.00
Total Distance
7.00

pm--7 Rim Circuit. I saw a sweet red-tail hawk come out of the cliffs near the lip of the mesa. I love the desert. It's like a climber told me the other day, "The desert is patient." RHR--56.

NB 790 (Feb. 2015) Miles: 7.00
Weight: 0.00
Total Distance
6.25

am--6.25 Tuesday's Loop. It was a little warmer this morning, which was ok, but I ended up almost being overdressed in my winter garb. On another note, my resting heart rate confirms that I'm coming down w/ the gamboo. RHR--56. 

Brooks Black & Electric 4 Miles: 6.25
Weight: 0.00
Total Distance
11.00

pm--11 Santa Clara/Ivins Loop. Watched some nice athletics this morning. Saw some kids from UT do some awesome things. After all of that, I headed out for a run w/ a nice steady build and climb. The last ~30 minutes were in the 7:00s. That's pretty stout for me. 

Brooks Black & Electric 4 Miles: 11.00
Weight: 0.00
Total Distance
10.75

am--5.75 Serenity/Tuweap out-and-back. Really nice morning where I felt smooth and light and just went. RHR--49. 

pm--5 Anasazi. I parked at the cemetary and went from the East end to the top gate of the trail. It's tranquil out there this time of year. Some nice climbing on the way out. 

Nike Zoom Wildhorse Miles: 5.00Brooks Black & Electric 4 Miles: 5.75
Weight: 0.00
Total Distance
8.50

am--5.5 Variation on the morning loop via Coral Cliffs. Nice morning w/ some synthetic beats to complement the wintry weather. RHR--51.

pm--3 Real easy w/ deadlifts, presses, kettlebell swings, and arm swings after. Probably pulled something. 

Brooks Black & Electric 4 Miles: 8.50
Weight: 0.00
Total Distance
11.50

am--5.5 Snow Canyon Parkway via Pioneer Parkway w/ Serenity thrown in. A little warmer than expected this morning, maybe due to the cloud cover. Without the cloud cover the last few days, I might possibly be a certified star gazer. RHR--55. 

pm--6 Barrel Roll Figure 8, counterclockwise. Good run. It was a little cooler than promised, and the sun sure does set early. Nevertheless, there's nowhere better than the trails. 

Brooks Black & Electric 4 Miles: 5.50
Weight: 0.00
Comments
From Rob Murphy on Wed, Dec 09, 2015 at 18:40:04 from 24.10.247.181

It was 60 degrees in Salt Lake today. I'd say that's crazy, but it seems more and more common these days.

Good for training!

From Vis on Wed, Dec 09, 2015 at 19:00:28 from 199.201.102.37

That's warmer than what we had. The cloud cover takes the warmth right out of the afternoon sky. I'm seriously not complaining, but 60 seems to be the ideal training temperature.

Total Distance
5.50

pm--5.5 One run today--a little 1, 2, 3, 3, 2, 1 pyramid w/ equal rest. I didn't hit it too hard because my legs are still feeling the lifting on Tuesday. I forget what my RHR was this morning. 

Brooks Black & Electric 4 Miles: 5.50
Weight: 0.00
Total Distance
6.00

am--6 Morningish route w/ some extra roads here and there. It was windy out, so I dressed warm, but it ended all Kenyan and overwarm. RHR--56. 

Brooks Black & Electric 4 Miles: 6.00
Weight: 0.00
Total Distance
11.75

pm--11.75 Sidewinder + Rim Circuit. I got out a little later, so the sun would dry the trails. It's always fun to be out in the hills even if the gun nuts are ubiquitous. 

Watched the FL finals. It was fun to watch kids push themselves. That being said, NXN is much more compelling for me. Maybe it's because I got into the XC thing in 2008 when NXN was already strong. I don't have enough history w/ running to be nostalgic about FL. 

 

Salomon Sense Mantra Miles: 11.75
Weight: 0.00
Total Distance
5.75

am--5.75 Top of Tuweap out-and-back. I exercised some faith this morning and got up, even though it was supposed to be frizzing rain. Lo and behold, when I went outside, it was wet but no rain. Turned out to be a beautiful morning for a run. RHR--49. 

Altra Torin 2.0 Miles: 5.75
Weight: 0.00
Total Distance
10.50

am--5.5 Out-and-back to SC Parkway. It was chiller, and that was nice. I've discovered that one of the great pleasures of running for me is seeking to coordinate movement and breath into something close to perfection. I'm way off but still encouraged. RHR--54. 

pm--5 Frontside loop of Barrel Roll, clockwise and counter clockwise. I am thinking about using this as a nice little circuit for fartleks and quicker stuff. 

NB 790 (Feb. 2015) Miles: 5.00Brooks Black & Electric 4 Miles: 5.50
Weight: 0.00
Total Distance
6.50

pm--6.5 Easy, peasy run at a lovin'-life pace. I did some weight work after. I'm feeling more at home w/ the weights. Let's see if I can make multiple sessions this week. The run came later today because last night's sleep was disturbed by a sinus headache that took all day to go away. RHR--52. 

Brooks Black & Electric 4 Miles: 6.50
Weight: 0.00
Total Distance
10.25

am--6 Tuweap out-and-back w/ some neighborhood extension. I can't say enough about these early morning runs in the 20s. Spectacular. The breath. The sparkle. The crisp edge. RHR--52. 

pm--4.25 Lava Cove Loop w/ my neighbor. It was good catching up w/ him.

Brooks Black & Electric 4 Miles: 10.25
Weight: 0.00
Total Distance
9.25

am--5.75 Tuweap out-and-back. Nice cold one w/ the stars shining brightly. I can feel the last few weeks in the body. RHR--56. 

pm--3.5 Just some miles. Been thinking about how I can increase my stamina and aerobic capacity and, maybe, even race. 

Red White & BLue 2 Miles: 3.50Brooks Black & Electric 4 Miles: 5.75
Weight: 0.00
Total Distance
8.00

am--8 Lava Ridge Loop. I wanted to hit some Tinman miles today but wasn't sure how it would go. My RHR was higher this morning, it took a while to get into a groove. I finally was able to get into the mid 7's for 4 miles. It's interesting how the body adapts to paces and then it's able to push a bit more. I can't help but think that this is just a  microcosm of the training cycle. RHR--57.

Nike Pegasus 30 Miles: 8.00
Weight: 0.00
Total Distance
10.00

am--5.5 Snow Canyon Parkway and back via Serenity. Good first weekday run of the break. Took the Boss on this run. Tramps like us are born to run. RHR--55. 

pm--4.5 Easy stuff. Did some push-ups and planks to see if I can remedy the pain in the groin. :(

Nike Lunarglide 4 Miles: 4.50Brooks Black & Electric 4 Miles: 5.50
Weight: 0.00
Comments
From Josie Bushar on Mon, Dec 21, 2015 at 09:43:22 from 75.169.41.33

tell me when is a good day for you to meet and i will tell tell the girls!

From Josie Bushar on Mon, Dec 21, 2015 at 18:48:08 from 75.169.41.33

Does Wednesday at 7 at mustang Pass work?

From Vis on Mon, Dec 21, 2015 at 22:25:26 from 199.201.102.37

Perfect.

Total Distance
4.00

pm--4 Feeling fragile today. First, I didn't dare the light drizzle outside. Next, I nearly tweaked my back pulling the crockpot out of the lower cupboard. Man, I'm old. So I cringed around the house all day until I got my butt on a run. I had to test things out because I'm meeting some sweet folks for a run tomorrow. Felt better while I was running. 

Brooks Black & Electric 4 Miles: 4.00
Weight: 0.00
Total Distance
3.25

am--3.25 Green Spring w/ some of the girls. It was a nice, foggy morning after a rough night. I just couldn't get comfortable w/ the back stuff. Good news though, the run was great.

Brooks Black & Electric 4 Miles: 3.25
Weight: 0.00
Total Distance
6.75

am--6.75 An hour's worth of fun to strenghten the body and soul. I am feeling pretty good even though there is some real muscle tightness still lingering in my lower back. Getting old sucks. We'll see if the body is willing to salvage this week or not. I've been really pleased w/ my 50-mile weeks. 

Brooks Black & Electric 4 Miles: 6.75
Weight: 0.00
Total Distance
10.00

am--5.5 Canyons short loop. I had hoped to run in some snow but to no avail. The ground was wet. Precipitation was a no-go.

pm--4.5 Some decent running w/ 15 minutes of light tempo pace. (Although, it didn't feel as easy as it should have.) Chalk it up to heavy eating & down time. 

Hit 2,000 miles today, something I wasn't sure I would achieve a few months back. My last 2,000-mile year was 2012.

Red & BLack 3 Miles: 4.50Brooks Black & Electric 4 Miles: 5.50
Weight: 0.00
Total Distance
3.50

am--3.5 Miles to finish an odd week.

Weight: 0.00
Total Distance
7.25

am--7.25 Old Morning run w/ Serenity addition and Malaga extension. I got up and ran in the cold dark because I wanted to, and it was nice. Feeling better about things. RHR--52. 

Altra Torin 2.0 Miles: 7.25
Weight: 0.00
Total Distance
4.00

pm--4 Some miles w/ a bit of uptempo stuff. Being out of a routine is hard for me. :(

Brooks Black & Electric 4 Miles: 4.00
Weight: 0.00
Total Distance
9.75

am--4.75 Chuckawalla Loop w/ the girls. It was a chilly but fun run w/ a Stoner sighting. She seems to be happy and doing well. Makes me happy. 

pm--5 More miles to make the day more magnificent. Also cleaned the exterior windows and earned some points w/ my wife. 

Red & BLack 3 Miles: 5.00NB 790 (Feb. 2015) Miles: 4.75
Weight: 0.00
Total Distance
3.00

pm--3 A few miles for miles' sake.

Weight: 0.00
Total Distance
2030.00
Red & Black 3 (Dec. 4, 2014) Miles: 175.25Red & BLack 3 Miles: 167.50Nike Pegasus 30 Miles: 192.50Brooks Ghost 5 Miles: 32.75Yellow & BLue 2 (May 2014) Miles: 120.75Brooks Launch Miles: 138.75Brooks Ravenna 3 Miles: 13.00NB Fresh Foam Miles: 125.00Salomon Sense Mantra Miles: 77.75Nike Zoom Wildhorse Miles: 63.75NB 790 (Feb. 2015) Miles: 101.25Yellow & BLue 2 Miles: 94.00Nike Lunarglide 4 Miles: 139.50Red White & BLue 2 Miles: 85.00Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 197.75Altra Torin 2.0 Miles: 27.25Brooks Black & Electric 4 Miles: 105.50
Weight: 0.00
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