Turn your rut into a groove.

January 2016

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Location:

Santa Clara,UT,

Member Since:

Jan 01, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Swiss Days(5k)--19:47.5

Zion Centennial Fun Run (10k)--42:19 

St. George Half Marathon--1:36:45.4 

St. George Marathon--3:22:29

Short-Term Running Goals:

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

Long-Term Running Goals:

Run to live. Live to run.

 

Personal:

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

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Miles:This week: 6.00 Month: 104.50 Year: 374.00
NB 1400 Lifetime Miles: 275.75
Nike LunarEpic Lifetime Miles: 597.00
Nike Lunar Epic Oct. 2017 Lifetime Miles: 599.26
INOV8 F-Lite 195 Lifetime Miles: 544.25
Hoka Clifton 6 Lifetime Miles: 326.25
Bike Miles Lifetime Miles: 88.50
Erg Ks Lifetime Miles: 46.00
Hoka Speedgoat 4 Lifetime Miles: 417.25
Nike LunarEpic 2 Lifetime Miles: 176.25
Brooks L5 Lifetime Miles: 277.25
Desert Canyons Lifetime Miles: 106.50
PV Speedgoat 4 Lifetime Miles: 212.00
Brooks Launch 5 Lifetime Miles: 241.25
ASICS Cumulus 23 Lifetime Miles: 379.00
Brooks Glycerin 18 Lifetime Miles: 224.50
Brooks G20 Lifetime Miles: 148.75
Books 2022 Lifetime Miles: 40.00
Trail Runs 2022 Lifetime Miles: 103.00
Adidas Boston 10 Lifetime Miles: 254.50
Brooks G21 Lifetime Miles: 184.75
G20 Lifetime Miles: 147.25
Books 2023 Lifetime Miles: 50.00
Trail Runs 2023 Lifetime Miles: 106.00
Nike TK Lifetime Miles: 95.00
Altra Escalante 3 Lifetime Miles: 149.50
Altra Superior 5 Lifetime Miles: 175.25
Altra Torin 5 Lifetime Miles: 160.50
Tomir Lifetime Miles: 132.50
Kjerag Lifetime Miles: 134.75
Hoka Cielo Road Lifetime Miles: 25.50
Books 2024 Lifetime Miles: 14.00
Trail Runs 2024 Lifetime Miles: 20.00
BG 21 Lifetime Miles: 183.00
Total Distance
2335.00
Altra Lone Peak 2.5 Miles: 141.50Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 205.00Red White & BLue 2 Miles: 120.75Nike Lunarglide 4 Miles: 102.75Altra Torin 2.0 Miles: 187.25Brooks Launch Miles: 129.00NB 1400 Miles: 127.00Brooks Black & Electric 4 Miles: 237.00Red & Black 3 (Dec. 4, 2014) Miles: 125.00NB 790 (Feb. 2015) Miles: 58.75Nike Pegasus 30 Miles: 210.50Memorial To Labor Miles: 642.75Nike Pegasus 31 Miles: 210.00Nike Vomero 11 Miles: 125.75Brooks Anthracite & Red 4 Miles: 201.75Brooks Rico (20 Dec. 2016) Miles: 44.50Nike LunarEpic Miles: 13.25
Weight: 0.00
Total Distance
8.00

am--8 Zen Playground w/ Andy. Started out bitterly cold and ornery but concluded on a high note w/ discussion about 2016 and the future present. I struggled mightily climbing today. 

Altra Lone Peak 2.5 Miles: 8.00
Weight: 0.00
Total Distance
6.50

am--6.5 Short SC Parkway loop w/ neighborhood extension. Boy was I huffing and puffing this morning. Maybe the break was worse for me than I thought. But, I didn't die and enjoyed the warmer morning. Seems like a storm is pending. RHR--53. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 6.50
Weight: 0.00
Total Distance
7.50

pm--7.5 Easy miles w/ 6x 100 striders. I'm feeling a bit off, maybe getting my annual illness, but finally worked into a semblance of goodness. 

Red White & BLue 2 Miles: 7.50
Weight: 0.00
Total Distance
4.00

pm--4 Some miles to knock off the dust after being sick. It was difficult but felt good. Maybe, my body was ensuring a break. RHR--53.

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

pm--5 Prospector from Maverick w/ the girls. It was a nice run. Thankfully, the kids ran a workout yesterday, so I was able to keep up. RHR--56. 

Weight: 0.00
Total Distance
6.00

pm--6 Barrel Roll figure 8 (counterclockwise). Really nice run all by my lonesome. NOt sure why, but the last few times I've run in the SCRR it has been overcast. RHR--53. 

Altra Lone Peak 2.5 Miles: 6.00
Weight: 0.00
Total Distance
5.00

am--5 Truncated morning run. I wanted to get out and start my day w/ a run. It was pleasantly chill and thoroughly enjoyable. Maybe I'll hit another later. RHR--59. 

Altra Torin 2.0 Miles: 5.00
Weight: 0.00
Total Distance
6.75

pm--6.75 River Trail w/ striders. It was a fun run w/ the girls, chatting about medical terminology and history vocab., among other nerdy things. I really love running w/ the girls--some of my favorite people in the world. RHR--58.

Brooks Launch Miles: 6.75
Weight: 0.00
Total Distance
7.25

am--7.25 Lower Zen w/ water tank extension w/ Tom. Had some good running and good convo. The place was crawling w/ campers and RC truck folks. It's fun to see people out and about. 

Altra Lone Peak 2.5 Miles: 7.25
Weight: 0.00
Total Distance
7.50

pm--7.5 TM Tempo. I didn't get out w/ the high school kids because the fam went to PV. We haven't been up there in a long time. Nevertheless, I still feel like we're trying to find a way to really enjoy the place. Maybe we need to get up there with just our little family and not the cousins. Anyway, back to the run. I pushed the pace into the Tinman zone for 30 minutes, ~ 4 miles. It felt comfortably hard. I love getting a run like this. Maybe if I did something like this 2-3 times a week, I might really get faster. 

NB 1400 Miles: 7.50
Weight: 0.00
Total Distance
7.50

am--4.5 Fiddled around w/ a mutation of the morning route. It wasn't quote as long as I would've thought. So it goes. RHR--54. 

pm--3 A few miles in the evening, trying to break the mold developed from that sickness a few weeks back. It's funny how you can feel the ebbs and flows of fitness. 

Nike Lunarglide 4 Miles: 3.00Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 4.50
Weight: 0.00
Total Distance
3.00

pm--3 Had a busy afternoon and evening, so I didn't get to run until late. I roped my neighbor into a quick run. It was nice catching up. 

Brooks Black & Electric 4 Miles: 3.00
Weight: 0.00
Total Distance
4.00

am--4 I haven't been able to get out in the afternoons this week. At some point, I have to decide I'm not taking a 0.

Weight: 0.00
Total Distance
5.50

pm--5.5 Middleton and 8x Striders. Decent run in perfect weather. I'm thankful that PVHS has such great kids. RHR--55. 

Red & Black 3 (Dec. 4, 2014) Miles: 4.50
Weight: 0.00
Total Distance
10.00

pm--10 SC Mountain (Suicidal Tendencies). Nice end to the week w/ a space run in the desert. The temps couldn't have been more perfect. Cruised w/ Ed Sharpe and Panda, 2 groups that are really close to a definition of me. On another note, the lower abdomen is a bit sore, especially w/ the faster downhill running. Man, I'm getting old. 

Altra Lone Peak 2.5 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Jan 23, 2016 at 16:03:00 from 24.10.247.181

I get envious of y'all down theres posts this time of year.

Total Distance
7.50

pm--7.5 Anasazi from the cemetery to the homestead. Very joyful run. Had a breeze that was just cool enough to remind me that I was alive. I love the view of the river from the jeep trail on top. Often animals chase around the river bottom but not today. 

NB 790 (Feb. 2015) Miles: 7.50
Weight: 0.00
Total Distance
8.00

am--5 Looped through Serenity to Tuweap and back. Felt decent. It was good to enjoy some cold again. RHR--52.

pm--3 Ran numerous small laps around the neighborhood park while my 2 youngest swung & played on the playground. I felt weak. Not sure why.

Nike Lunarglide 4 Miles: 3.00Altra Torin 2.0 Miles: 5.00
Weight: 0.00
Total Distance
6.50

am--6.5 What a clear, crisp morning. Waxing Wolf Moon standing sentinel over the earth. It must have been the moon. (There's no other explanation.) For nature was afoot in the neighborhood. I saw a coyote take to the gully from SCHS and smelled a skunk. Later in the run, my path converged w/ that of 2 women and a lab. They were a bit ahead of me, but I eventually caught up to them and heard, "Oh, there's an extra shadow!" I think I startled them. I can't help but wonder if, just for a split second, they thought I was one of the 3 Nephites, protecting them on their early morning run. The run was uneventful other than that. RHR--52. 

Brooks Black & Electric 4 Miles: 6.50
Weight: 0.00
Total Distance
8.00

pm--8 Rim Circuit w/ extra mesa loop and short extension to even out the mileage. The afternoon was perfect. Over the last week or so, I have been worried that the current temperatures portend a face-melting summer and maybe let it grizzle my do a bit. But I decided to enjoy the weather right now and take what comes when it comes. That decision made today's run fabulous. Also saw an old mountain biking neighbor. RHR--54. 

Another great thing about today's run--my watch tracks climbing, both ascent and descent--was that the total descent for the run was 666 ft., the only thing that wasn't heavenly about the jaunt. 

Altra Lone Peak 2.5 Miles: 8.00
Weight: 0.00
Total Distance
8.00

pm--8 Foremaster Loop w/ 1, 2, 3, 2, 1 pickups w/ equal recovery. Striders after. Felt pretty good the whole time until the striders, then my groin/thigh started to twinge a little. On another note, Macey had a great run. Her watch was yelling all kinds of PR's at her. 

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

pm--4 It took 2 attempts, but I finally got a run in. My thigh/groin pain was too much the first attempt. The second, I was more determined & eased into it. Felt better as I got going. That's what I love about running, it makes most problems go away.

Brooks Black & Electric 4 Miles: 4.00
Weight: 0.00
Total Distance
5.00

pm--5 Easy miles to get back the feeling. Interviewed some potential captains for xc. Great kids. RHR--50. 

Brooks Launch Miles: 5.00
Weight: 0.00
Total Distance
6.00

am--6 Just some more miles. Went pretty well once I found my groove. Bruce Thomas rules. RHR--50.

Nike Pegasus 30 Miles: 6.00
Weight: 0.00
Total Distance
7.00

pm--7 Progressive run w/ last 3.5 @ ~7:40. Nothing killer, but better than moderate for a guy in his 40th year.

NB 1400 Miles: 7.00
Weight: 0.00
Comments
From Alli Peterson on Wed, Feb 03, 2016 at 21:21:32 from 75.162.248.147

Wait you aren't 40 for real right

From Alli Peterson on Wed, Feb 03, 2016 at 21:21:50 from 75.162.248.147

I thought you were younger than good ol holt

From Vis on Thu, Feb 04, 2016 at 08:03:55 from 204.113.55.59

I'm not 40, but I'm in my 40th year. Think about it, when you turn 1, you've lived for a year. Thus, the second after the exact time of any birthday, you're working on the next year. Long story short, I'm 39 years-old but in my 40th year.

From Holt on Thu, Feb 04, 2016 at 11:52:15 from 204.113.54.110

That sound you all just heard was Alli's brain exploding!

Total Distance
9.00

am--4.25 Slighter shorter version of the morning run. It was good to feel the chill burn of a winter's morn. RHR--50. 

pm--4.75 Nice recovery style to get a dubizzle.

Nike Lunarglide 4 Miles: 4.75Altra Torin 2.0 Miles: 4.25
Weight: 0.00
Comments
From Alli Peterson on Thu, Feb 04, 2016 at 20:51:35 from 75.162.248.147

It's never good to be cold actually

From Alli Peterson on Thu, Feb 04, 2016 at 20:51:49 from 75.162.248.147

Also are you coming to sand hills tomorrow plz

From Hell Raiser on Sat, Feb 06, 2016 at 21:31:58 from 208.117.122.172

Don't worry alli, I'm coming to sand hills

Total Distance
5.00

pm--5 Nice run up to the Sand Hill and back. Perfect weather, decent group. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.00
Weight: 0.00
Total Distance
8.00

am--8 Rim Circuit w/ 2 mesa loops. Had a nice run and chat w/ Andy. We ran into the famous Logan while we we're out. Beautiful morning. RHR--60.

Altra Lone Peak 2.5 Miles: 8.00
Weight: 0.00
Total Distance
8.00

pm--8 Anasazi from the cemetery w/ a little extension beyond the homestead. Started heavy and weak; ended light and strong. 

On another note, I'm not sure I'm ready for the 70-degree weather before Valentine's Day. The warmth today gave the skin a slight buzz. RHR--49

Weight: 0.00
Total Distance
6.25

am--6.25 Slightly extended morning route around the Canyons w/ some Local Natives. Winter in the morning; Spring in the afternoon. RHR--52. 

Brooks Black & Electric 4 Miles: 6.25
Weight: 0.00
Total Distance
8.75

am--5.75 Revision of the Usual Morning Route, snuggled up to Coral Cliffs. Another run w/ Local Natives. RHR--51. 

pm--3 To the roundabout w/ my neighbor. 

Red White & BLue 2 Miles: 3.00Altra Torin 2.0 Miles: 5.75
Weight: 0.00
Total Distance
7.00

pm--7 Predator run, ending in the mid-7s. #ibelieveincoyotes. Felt decent. No lower abdomen/groin pain to mention. RHR--53.

NB 1400 Miles: 7.00
Weight: 0.00
Total Distance
4.25

pm--4.25 Telegraphish run. Like I said on the run, "This is the longest 40-min. run of my life, and it might last another hour." 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 4.25
Weight: 0.00
Total Distance
9.25

am--9.25 Figure-8 Barrel Roll w/ Sidewinder extension. I hit the Sidewinder climb out of the figure-8, so that makes for ~500 ft. of climbing in about 1.5 miles. It was a gutcheck for me at the end of things. Nice run though. Even the mornings are Springy now, mid-February. I'll enjoy it while we have it. RHR--55. 

Altra Lone Peak 2.5 Miles: 9.25
Weight: 0.00
Total Distance
11.50

am--6.25 Sidewinder w/ the kids. Added a bit at the end to get to 60 minutes. What a gorgeous morning. RHR--53.

pm--5.25 Some double miles. I was expecting a few more miles this morning, so that left me craving a run later. On another note, started some chile seeds this evening.

Red White & BLue 2 Miles: 5.25NB 790 (Feb. 2015) Miles: 6.25
Weight: 0.00
Total Distance
6.50

pm--6.5 Progression run. Felt nice and peppy. 

NB 1400 Miles: 6.50
Weight: 0.00
Total Distance
6.00

pm--6 D. K. Leavitt Morning Route, in the evening. Had another coyote sighting closer to home (near SCMS). He crossed about 50 feet in front of me and stopped on the other side of the road. I yelped, and he looked and moved a bit. As I kept on running, he continued to glance across the street, seemed to be looking for a buddy. I nearly got my run-with-a-coyote-on-Presidents'-Day dream. 

The weather was beautiful as well. If 70 degrees in the afternoon is tempting, then 66 degrees after sundown beckons with a serpentine index finger. The evening was made even more perfect with the accompaniment of one of the most beautiful albums ever, In the Aeroplane Over the Sea. 

Altra Torin 2.0 Miles: 6.00
Weight: 0.00
Total Distance
6.00

pm--6 Decent miles. I noticed that I'm more sluggish and tend to delay my runs on days when I've had too many treats. We'll see how I might remedy that. RHR--55. 

Brooks Launch Miles: 6.00
Weight: 0.00
Total Distance
4.50

pm--4.5 Green Spring(s) w/ the skeleton crew. Warm but nice. 

Nike Lunarglide 4 Miles: 4.50
Weight: 0.00
Comments
From Alli Peterson on Sun, Feb 21, 2016 at 17:54:36 from 75.162.230.247

hahahaha hahahah aha I like the parentheses and also what does the skeleton crew mean

Total Distance
3.50

pm--3.5 Some miles. If I don't get out first thing in the morning, the will dwindles.

Nike Pegasus 30 Miles: 3.50
Weight: 0.00
Total Distance
8.50

pm--8.5 Lava Cove/Tuweap/Roundabout. Got out in the beautiful evening. Felt decent. The secend half of the run--around 4 miles--was ~7:45 pace. 

NB 1400 Miles: 8.50
Weight: 0.00
Total Distance
5.50

am--5.5 Serenity morning run, extended to the SC Parkway. It was beautifully quiet this morning--other than the construction dogs in their diesels. Perhaps one of our last Wintery mornings before Spring. RHR--50. 

Red White & BLue 2 Miles: 5.50
Weight: 0.00
Total Distance
7.00

pm--7 Good miles in the evening. Badgers keep winning. That's a big plus. RHR--51.

Brooks Black & Electric 4 Miles: 7.00
Weight: 0.00
Total Distance
9.00

pm--9 Up past the new Harmons. Having a store on that part of the Heights changes the flow of traffic in that area. A runner has to be vigilant now. The busy road and dinner still clinging to the guts made the run slightly less than heavenly, but only slightly. When I got home, one of my daughters said, "You look like you worked hard." Not sure what that means. Compliment because I worked hard? Or insult because a 9-miler makes me look like death? 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 9.00
Weight: 0.00
Total Distance
5.00

am--5 Truncated Morning Route. Another coyote sighting this morning, about 20 yards in front of me. I called to it but to no avail. Those dogs--or maybe it's the same one every time--love the jog from SCHS to the gulley. RHR--53. 

Altra Torin 2.0 Miles: 5.00
Weight: 0.00
Total Distance
5.75

am--5.75 A variation of the Orem/Provo loop I run when I'm at my wife's gma's. Decent run.

Nike Pegasus 30 Miles: 5.75
Weight: 0.00
Total Distance
5.25

pm--5.25 Just some miles to take advantage of the extra day this month. A few nights of poor sleep are catching up with me. On another note, the dreams are more lucid w/ more shallow sleep. RHR--55.

Brooks Black & Electric 4 Miles: 5.25
Weight: 0.00
Comments
From Hell Raiser on Mon, Feb 29, 2016 at 22:04:13 from 208.117.122.172

Mine have been extremely complex and random. Every night it's wild.

From Vis on Tue, Mar 01, 2016 at 08:02:59 from 204.113.55.59

More reason to hit the hay early. :)

Total Distance
10.00

am--5.5 Nice morning run in spectacular weather. (Where is it coming from?) I was hoping for another coyote crossing but no dice. Perhaps, I have a different spirit animal. Something grizzly? RHR--50. 

pm--4.5 Some miles, working out the sore legs. 

Nike Lunarglide 4 Miles: 4.50Red White & BLue 2 Miles: 5.50
Weight: 0.00
Total Distance
7.00

pm--7 Kidney Loop w/ Serenity on the out. I hit the last 1.5 in the 7:00s. That felt nice. Also had another coyote sighting. #spiritanimal I yelped and yelped, trying to communicate but got no audible response. A little more BRT and we'll be buddies. RHR--51. 

NB 1400 Miles: 7.00
Weight: 0.00
Total Distance
9.00

am--4.75 Trucatedly truncated morning run. The weather is Springy and oh so wonderful. RHR--52. 

pm--4.25 Firestation w/ the kiddoes. I need to get out w/ them more. The high-70's heat wasn't as daunting as expected. 

Brooks Launch Miles: 4.25Altra Torin 2.0 Miles: 4.75
Weight: 0.00
Total Distance
4.00

pm--4 Just some miles. 

Weight: 0.00
Total Distance
8.00

am--8 SC Parkway out-and-back. Decent run. I started out tired but ended up taking the last 30 minutes progressively into the 7:00s. Nothing too macho, but fun to get things revving just a tad. On another note, the North London Derby was a thriller. 

 

Nike Pegasus 30 Miles: 8.00
Weight: 0.00
Total Distance
12.00

am--7.5 Green Spring and warm and cool w/ the kids w/ some running in the middle. RHR--54.

pm--4.5 Some miles to top off the day. I was fairly active--walked to the elemetary school w/ my daughters, mowed the lawn, and did miscellaneous push-ups, planks, etc. Also, I'm about 1/3 of the way into All The Light We Cannot See. It's a good read so far. 

Red White & BLue 2 Miles: 4.50Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 7.50
Weight: 0.00
Total Distance
6.00

pm--6 Some miles as I ponder how fast I could run a mile w/ focused training or if I would rather just hit the trails. 

Brooks Black & Electric 4 Miles: 6.00
Weight: 0.00
Total Distance
10.00

am--10 Green Spring and Macey tempo. The miles racked up quickly this morning. I was planning on a 2nd run today. Maybe. Maybe not. Did some weigths--bench press, dead lifts, and squats--after. Good morning, even w/ a skeleton crew. RHR--50.

NB 1400 Miles: 10.00
Weight: 0.00
Total Distance
5.00

pm--5 Watched the Badgers get worked by some Huskers while I ran. The run was uneventful except that lunch lingered. 

Weight: 0.00
Total Distance
6.00

am--6 Barrel Roll. Got up when I got up and headed out on the trails. It was a nice morning even though an ominous cloud hung over the SCRR--there is a 100-mile bike race tomorrow, so the trails are closed to public use. (I'm not sure that a BLM permit allows an RD to shut down an area to the public. Research needed.) RHR--56. 

NB 790 (Feb. 2015) Miles: 6.00
Weight: 0.00
Total Distance
7.50

am--7.5 Anasazi Trail w/ Jesse from ID. Nice morning w/ a little mud. RHR--54.

Altra Lone Peak 2.5 Miles: 7.50
Weight: 0.00
Total Distance
12.50

am--5 Harts + AC. Nice morning run. RHR--52.

pm--7.5 Fields Loop w/ pick-ups (1 min., 2 min., 1 min., 2 min., 1 min.). Fun group. My lower abdomen/groin felt decent in the pick-ups. We'll see how it feels after some sleep. Weights after (Bench, Squats, and Deads). 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 12.50
Weight: 0.00
Total Distance
4.50

pm--4.5 Some miles after the PV Relays. RHR--53.

Nike Lunarglide 4 Miles: 4.50
Weight: 0.00
Total Distance
11.00

am--5.5 Hart's/AC/Costco Loop. Fun run w/ the kids. The morning was wonderful. RHR--53. 

pm--5.5 Track Tempo. I ran w/ Macey to keep her company. She worked hard today. Awesome. Weights after. 

Red White & BLue 2 Miles: 11.00
Weight: 0.00
Total Distance
11.00

am--6 Old, usual morning route w/ OG morning group. Nice chat about life and all of its foibles. RHR--50. 

pm--5 Telegraph to the storage units and back. Hot run on tired legs, but we did get some chatting done. Good to be back w/ the kids. 

Altra Torin 2.0 Miles: 6.00Brooks Black & Electric 4 Miles: 5.00
Weight: 0.00
Total Distance
5.00

am--5 PH/AC+/Costco Loop. Nice, easy run. My legs feel tired/trashed. On the upside, I got to hear about a crazy zombie dream. RHR--53. 

Brooks Launch Miles: 5.00
Weight: 0.00
Total Distance
3.00

pm--3 Miles after the track meet. Mostly to avoid the zero & finish off my biggest week for a while.

Weight: 0.00
Total Distance
8.25

am--5 Harts/AC/Costco. Same morning route. If I could drag myself out of bed earlier, I might get a few more miles. RHR--53.

pm--3.25 Washington to Nisson's. I went w/ the girls who are racing tomorrow on their pre-race jaunt. 

Nike Pegasus 30 Miles: 8.25
Weight: 0.00
Total Distance
5.75

am--5.75 Same as yesterday w/ a jaunt past St. George Running Center thrown in. 

Red & Black 3 (Dec. 4, 2014) Miles: 5.75
Weight: 0.00
Total Distance
10.00

am--7 Usual morning run at school w/ Harts at the end, accompanying Ellie and Caroline. RHR--57. 

Pm--3 Got home from the church Easter party & decided to run. Phife Dawg "dropped the mic" today, so I had to listen to ATCQ while I was at it.

Nike Lunarglide 4 Miles: 3.00Brooks Black & Electric 4 Miles: 7.00
Weight: 0.00
Total Distance
4.50

am--4.5 AC/STG Running Center Loop. Brisk morning run. My legs felt somewhat peppy this morning. Dentist this afternoon, so no afternoon practice for me. RHR--52. 

Red White & BLue 2 Miles: 4.50
Weight: 0.00
Total Distance
7.00

am--7 Old Man Hills. I jumped in on 5 of them. Some rocking w/ the varsity girls. Others trying to help other girls. The kids work hard. RHR--53. 

Brooks Launch Miles: 7.00
Weight: 0.00
Total Distance
5.50

pm--5.5 Light Tempo 2x 10 min. w/ 5 min. recovery. I felt pretty good once I got warm. My hips are a little tight. Maybe from yesterday's foray into what for me is faster running. 

NB 1400 Miles: 5.50
Weight: 0.00
Total Distance
7.00

pm--7 Some good miles after a productive day. Got to Pine Valley this weekend as well.

Altra Torin 2.0 Miles: 7.00
Weight: 0.00
Total Distance
8.00

am--5 Pizza/AC/Costco Loop. A little chilly this morning, but we got rain last night. All is well. RHR--52.

pm--3 Miles after the youngster meet. Boy, was I cold this afternoon.

Red & Black 3 (Dec. 4, 2014) Miles: 8.00
Weight: 0.00
Total Distance
5.00

am--5 DI/AC. A good 'un. My legs, particularly the lower legs, are a bit tight. Perhaps Monday got them all Altraed. RHR--50. 

Brooks Launch Miles: 5.00
Weight: 0.00
Total Distance
8.25

am--5 DI/AC. Another chilly morning. Finished up running a nice pace and building goofy stories, 2 words at a time. RHR--51. 

pm--3.25 Sandberg's. I skipped out on the 200s because of the leg/groin/hip thing. 

Nike Pegasus 30 Miles: 8.25
Weight: 0.00
Total Distance
6.75

am--6.75 DI/AC/DI. Good run this morning. I even felt peppy at times. I'm excited to see how the kids will run this weekend. RHR--51. 

Red White & BLue 2 Miles: 6.75
Weight: 0.00
Total Distance
5.00

pm--5 Some miles after the meet. What a nice weekend for the team. Lots to be positive about. 

Brooks Black & Electric 4 Miles: 5.00
Weight: 0.00
Total Distance
12.50

am--6.5 DI/AC+/Costco Loop. Nice morning. C. Baller came and ran w/ the kids. What a positive, hard-working kid he is. 

pm--6 Fartlek. 2x 3-2-1 w/ equal recovery. All the pick-ups were in the upper 6's, which is speedy for me right now. I wanted to do some faster running & test the leg/groin. It seemed to hold up. Opening day was purty rad.

Nike Lunarglide 4 Miles: 6.50NB 1400 Miles: 6.00
Weight: 0.00
Total Distance
10.00

am--5.5 Harts/AC/Costco Loop. Good chat about fam and life and the ACT. RHR--49. 

pm--4.5 Sunrise Hills 8x 20 sec. It felt hard today. My legs were flag. Like Josie said, "It feels like running tar."

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 10.00
Weight: 0.00
Total Distance
8.00

am--5 DI/AC. Nice run on sore legs. RHR--47

pm--3 Sandberg's. I think I'm getting ornery in my old age because the 30-min. recovery runs are my least favorite. Run seems like a fluid word on these days. 

Nike Pegasus 30 Miles: 8.00
Weight: 0.00
Total Distance
6.50

am--6.5 DI/AC/Running Center Loop. Good morning. My legs felt peppy once I got going. I'm just enjoying the time of year w/ baseball beginning and the beautiful mornings. RHR--50. 

Brooks Launch Miles: 6.50
Weight: 0.00
Total Distance
5.50

am--5.5 Harts/AC/Costco Loop. Warm morning. I slept well and deeply last night. Weekend naps, however, will be required during the track season. RHR--50. 

Altra Torin 2.0 Miles: 5.50
Weight: 0.00
Total Distance
4.00

am--4 Got a few decent miles in before I rowed 5k. Let's where I'm feeling that in the next few days. Rowing is something I could do more often. 

Weight: 0.00
Total Distance
5.00

pm--5 Some ok miles in the evening after a subnormal day. I did get 2k on the erg in 8:40. What a workout! RHR--49.

Nike Lunarglide 4 Miles: 5.00
Weight: 0.00
Total Distance
8.50

am--5.25 Harts/AC/Costco Loop. Good run this morning. I found a decent mini soccer ball near Costco, so we had a good time kicking that around. RHR--52. 

pm--3.25 Lutheran Loop w/ the Senior girls. Lots of good conversation. 

Red White & BLue 2 Miles: 8.50
Weight: 0.00
Total Distance
9.50

am--6.5 DI/AC/Running Center Loop. Had a nice chat w/ Ryno about the periodic table. RHR--49. 

pm--3 Just some running w/ 10-sec. hills thrown on the end. Bench, dead, squat after. 

Red & Black 3 (Dec. 4, 2014) Miles: 9.50
Weight: 0.00
Total Distance
9.00

am--5.5 Harts/AC/Costco Loop. Not much to say about the run except that every other truck was a white truck, and my quads are sore. RHR--51. 

pm--3.5 Miles to double. I'm liking some of the throwback country of the last few years.

Nike Pegasus 30 Miles: 5.50Brooks Black & Electric 4 Miles: 3.50
Weight: 0.00
Total Distance
5.75

am--5.75 Pizza/AC/Sandstone Loop. The funk in my legs is dissipating. RHR--56. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.75
Weight: 0.00
Total Distance
4.25

pm--4.25 Light Progressive run. After a long day at a meet, I got home, chilled a bit, and mowed the lawn. Finally, I got a few miles in and some erging (2k in 8:25). Rowing intensely is a really steady, hard workout. 

NB 1400 Miles: 4.25
Weight: 0.00
Total Distance
10.50

am--6.25 DI/AC/COstco Loop. Chillier morning, but that's ok. Feeling good about the week. 

pm--4.25 Warm and Cool and recoveries w/ the kids in between their intervals. Man, they are running well right now. 

Red White & BLue 2 Miles: 10.50
Weight: 0.00
Comments
From Hell Raiser on Thu, Apr 21, 2016 at 18:46:28 from 208.117.122.172

*good

Total Distance
8.50

am--5.5 Harts/AC/Costco Loop. Dallen startled the goodness out of us. 

pm--3 Water Wheel Park w/ 5x 10 sec. hills after, yoga before. I suck at yoga. An area for improvement, I guess. 

Brooks Launch Miles: 8.50
Weight: 0.00
Total Distance
5.50

pm--5.5 Took the morning off to catch up on z's. I've taken a 1.5 hour nap the last few days, and that has thrown off the circadian rhythm. Hopefully, today will get me back on schedule. Did a little tempo w/ Macey today w/ weights after--dead, bench, squat, curls, and runners. 

Nike Lunarglide 4 Miles: 5.50
Weight: 0.00
Total Distance
9.00

am--5 Pizza/AC/Costco Loop. What a beautiful morning. Been thinking a lot about gait and running form and how it relates to speed and efficiency. RHR--50. 

pm--4 Hot run, delivering neighborhood notices for a race this weekend. I'm just overall beat today. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 9.00
Weight: 0.00
Total Distance
6.50

am--6.5 Harts/AC/Reverse DI. Beautiful morning--nice temps and a full moon. RHR--52. 

Nike Pegasus 30 Miles: 6.50
Weight: 0.00
Total Distance
4.00

pm--4 Some good miles w/ 2k on the erg (8:26) after. The track meet was better today.

Weight: 0.00
Total Distance
10.00

am--6.25 DI/AC+/Costco Loop. Nice morning, practicing breathing and driving the knees. RHR--52. 

pm--3.75 Some running, followed by the erg, interspersed w/ various weights.

Brooks Black & Electric 4 Miles: 10.00
Weight: 0.00
Total Distance
8.25

am--5 Harts/AC+. Nice chat this morning and a beautiful run. It was cool to see Pine Valley covered in snow. RHR--49. 

pm--3.25 Green Springs, my unbirthday present. Yoga after. I could use some practice at that.

Nike Pegasus 30 Miles: 8.25
Weight: 0.00
Total Distance
7.25

am--4 2x Harts and Pizza. Kids did a Coe workout today. They are speedy. RHR--52. 

pm--3.25 Hot Nails (It's actually something different now.) w/ 5x 10 -ec. hills and weights--bench, dead lifts, squats, curls, and dumbbell swings. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 7.25
Weight: 0.00
Total Distance
12.50

am--5.5 Harts/AC/Costco Loop. Nice morning run in the rain. I'm already feeling a nap coming on. RHR--49. 

pm--7 Long(er) run over Foremaster. The legs are tired, but it felt good to struggle a bit. What a great group of kids at PVHS. 

Brooks Launch Miles: 12.50
Weight: 0.00
Comments
From Hell Raiser on Thu, Apr 28, 2016 at 17:43:49 from 208.117.122.172

Thanks man, we're indeed cool.

From The Warbeast on Thu, Apr 28, 2016 at 19:30:45 from 64.255.88.110

Eh we're aight

Total Distance
4.75

am--4.75 Truncated SC morning run. The pace felt strong and difficult. That's good, I guess. RHR--54. 

Altra Torin 2.0 Miles: 4.75
Weight: 0.00
Total Distance
4.00

am--4 Fast miles-- ~7-min. pace--in Provo w/ Holt. 

Weight: 0.00
Total Distance
5.50

am--5.5 Pizza/AC/Running Center Loop. Good morning, brighter than usual. Felt a little cluncky. RHR--48. 

Nike Pegasus 30 Miles: 5.50
Weight: 0.00
Total Distance
6.75

am--6.75 DI/AC+/Harts. The sun's coming out earlier. It gives a run a whole different feel. Maybe anxiety because I feel like I'm going to be late. Had a nice chat w/ Josie this morning. That's always fun. I learned some new jokes that aren't Warbeast-approved. :(

Altra Torin 2.0 Miles: 6.75
Weight: 0.00
Total Distance
6.50

am--6.5 DI (2x) and a track tempo. I ran w/ Macey to keep her company. She dropped nearly 20 seconds off of her average pace and pushed well on the surges. Fun but stressful morning w/ the AP Lit. test today. I hope those kids do well. RHR--53. 

NB 1400 Miles: 6.50
Weight: 0.00
Comments
From Hell Raiser on Wed, May 04, 2016 at 20:57:57 from 208.117.122.172

I did.

Total Distance
5.75

am--5.75 Pizza/AC/DI Reverse. Good, warm run. 

Red White & BLue 2 Miles: 5.75
Weight: 0.00
Total Distance
9.00

am--6 Harts/AC/Running Center Loop. Nice morning. Lately, it takes about 1/4 mile to loosen up my lower legs, but them they feel awesome. Maybe more stretching in the future. 

pm--3 Nice little run into Washington w/ some of the girls. Nice weather. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 9.00
Weight: 0.00
Total Distance
7.25

pm--7.25 Progressive Run. Just kept getting stronger and faster as I ran for an hour. Erged after for 2k (8:23--a new record!). 

Brooks Black & Electric 4 Miles: 7.25
Weight: 0.00
Total Distance
9.00

am--4 Harts (2x)/Costco Loop. Did some running around the team's workout this morning. 

pm--5 Nice, little aerobic run. Coach and I thought it was time to get 45-50 minutes. Weights after w/ the tough Addi. 

Red White & BLue 2 Miles: 9.00
Weight: 0.00
Total Distance
8.50

am--5 GS Clubhouse/Bushes past the neighborhood. Decent run on a warmer morning. RHR--50. 

pm--3.5 Loops around the stadium. It was actually fun chatting and listening to Mesekerem let loose. 

Nike Pegasus 30 Miles: 8.50
Weight: 0.00
Total Distance
6.00

am--6 A Smorgasborg of little loops, here and there. Good news is we found the ball. RHR--52. 

Nike Lunarglide 4 Miles: 6.00
Weight: 0.00
Total Distance
6.50

am--6.5 Green Springs/Neighborhood bushes/RC Loop. It was a beautiful morning, made even more so by the great performances yesterday afternoon. RHR--49. 

Altra Torin 2.0 Miles: 6.50
Weight: 0.00
Total Distance
10.00

am--5 DI/Neighborhood/Costco Loop. Another beautiful morning. The last two evenings have been awesome for the PV track team. Lots of athletes doing cool things. RHR--52. 

pm--5 River Trail from Sullivan's w/ barefoot on the grass after. It was hot but didn't feel too bad. Getting antsy for a little break then xc. 

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

am--9 Green Springs via Quail Ridge. The kids had a workout this morning, so I drove over early and hit some miles in the mid-to-high 7:00s--roughly 40 minutes worth--before warming up and cooling down w/ the girls. Boy, they are looking fast and strong. I, on the other hand, feel bored out after the run. RHR--56

pm--2k on the erg (8:31).

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

am--5.5 DI + T/L Church/Neighborhood bushes/Costco Loop. Warm morning, but good to work out the funk. RHR--52. 

pm--3.5 Sandberg's w/ 4x striders after. Man, the girls are speedy. I couldn't keep up on the striders. 

Brooks Launch Miles: 8.50
Weight: 0.00
Total Distance
5.50

am--5.5 DI/Neighborhood bushes/Reverse DI. Felt sluggish this morning. Perhaps it's time for a down week. RHR--52. 

Brooks Black & Electric 4 Miles: 5.50
Weight: 0.00
Total Distance
11.50

am--5.5 Same route(s) as Monday morning. Decent run. I'm working on more explosion. RHR--49. 

pm--6 Ran around the track while people did some handoffs, followed by some running through the 'hood. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 11.50
Weight: 0.00
Total Distance
5.00

am--5 Old morning route on my own. I was huffing and puffing. Chugga chugga choo choo. RHR--53. 

Altra Torin 2.0 Miles: 5.00
Weight: 0.00
Total Distance
6.00

am--6 From the hotel to the BYU track and back w/ Ryno. Nice morning, decent pace. After, we watched hours and hours of track and field.

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

am--6 Same run as yesterday. Holt came along this morning. Excited to see the kids rock it today.

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

pm--6 Progressive run w/ 20 minutes in the high 7s. Erged for 5 minutes after (1200m). Always kicks my rear. Getting ready to lay out the xc plan w/ Davíd.

NB 1400 Miles: 6.00
Weight: 0.00
Total Distance
3.00

pm--3 Just some miles. I didn't have much time for anything more. Plus, I tweaked my groin/lower abdomen playing ultimate. So it's a little tender. 

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

am--6 Morning route around the Canyons. Slept in a little before I got in a run. My breathing was all out of whack, going into things, but my groin/lower abdomen felt ok. I need to get serious about a core routine. RHR--52. 

Brooks Black & Electric 4 Miles: 6.00
Weight: 0.00
Total Distance
10.00

am--6.25 Green Valley Loop. I didn't run yesterday even though it was the first day I didn't have anything to do, and there were no set plans for a run this morning. Nevertheless, I got up and headed out the door. Once I moved around a bit, I felt good. Ended up hitting a good pace--high 7's--for this run. The goal this summer will be to gradually bring down the easy pace. That only happens w/ improved aerobic fitness. We'll see what we can do. 

pm--3.75 A nice run w/ erg after. I hit 2k in 8:16--an 8- or 9-second PR. That's a workout.

Red White & BLue 2 Miles: 3.75Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 6.25
Weight: 0.00
Total Distance
5.00

am--5 Cosmic Jaunt near the Zen Trail w/ Tom. It's been a while. Low-intensity, high-engagement running. RHR--56. 

Altra Lone Peak 2.5 Miles: 5.00
Weight: 0.00
Total Distance
9.00

am--9 Out-and-back on SC Parkway. The run felt sufficiently draining. I like that. Wore the HRM. I'm not sure how I feel about the feedback or how exactly to use the feedback. The stress of the monitor seems to lift the heart rate. RHR--52. 

Nike Pegasus 30 Miles: 9.00Memorial To Labor Miles: 9.00
Weight: 0.00
Total Distance
5.00

am--5 Recovery miles followed by some erging (3x 500m w/ 1 min. rest). Felt good to get the body moving.

Red White & BLue 2 Miles: 5.00Memorial To Labor Miles: 5.00
Weight: 0.00
Total Distance
7.00

am--7 Some progressive miles. Today felt sufficiently hard.

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

pm--5 Tready w/ the HRM. Just to see what kind of HR I had going during some cheese miles. It stayed under 150 pretty easily. After, I erged--4x 500m w/ 1-min. rest (2:07, 2:04, 2:01, and 1:57). I feel pretty awesome about that pulling. Thinking a lot about XC. 

Nike Lunarglide 4 Miles: 5.00Memorial To Labor Miles: 5.00
Weight: 0.00
Total Distance
7.00

pm--7 Aerobic run w/ 6x 1-min. pick-ups, ranging from low 7's to high 6's, w/ 4-min. recovery between each. Felt really good. Developing a certain calm picking up speed helps me. Prepping for a good summer. 

Brooks Black & Electric 4 Miles: 7.00Memorial To Labor Miles: 7.00
Weight: 0.00
Total Distance
4.00

pm--4 Easy miles w/ 2k erging after. Felt nice to just run. On the row, I hit 2k in 8:11.3, a new record. That's pretty close to better pace than the cumulative pace from the 500m intervals. Don't sweat the swole. 

Altra Torin 2.0 Miles: 4.00Memorial To Labor Miles: 4.00
Weight: 0.00
Total Distance
3.75

am--3.75 Barefoot warm & Tortoise Road. First day of practice. We had quite a few kids come out. Awesome.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 3.25Memorial To Labor Miles: 3.75
Weight: 0.00
Total Distance
5.50

am--5.5 Barefoot warm w/ a nice neighborhood run & some grass loops. Finished w/ striders, which felt good. 

pm--4x 500 on the erg (2:00, 1:57, 1:57, 1:57). I'm pulling like a crossfitter. ;)

Nike Lunarglide 4 Miles: 2.50Memorial To Labor Miles: 5.50
Weight: 0.00
Total Distance
8.75

am--4.5 Out towards Grapevine and back. Skeleton crew today. Hopefully, just a lull. 

pm--4.25 Thought I would double today. Felt nice and strong. Nothing crazy. 

Red White & BLue 2 Miles: 4.25Brooks Black & Electric 4 Miles: 4.50Memorial To Labor Miles: 8.75
Weight: 0.00
Comments
From Logan Fielding on Thu, Jun 09, 2016 at 16:43:36 from 205.126.94.36

You are a wild man!

From Vis on Thu, Jun 09, 2016 at 21:17:28 from 199.201.102.37

The second run was on the treadmill. There's no callousing this soft soul.

Total Distance
4.25

am--4.25 Out-and-back on Telegraph w/ 8x barefoot striders after. A few more of the crew were back today. That's always a good thing. It will be good to get them all back, working hard together. 

pm--Erged for 10 minutes. Reading Bill Walton's autobiography. It's interesting so far.

Red & Black 3 (Dec. 4, 2014) Miles: 3.25Memorial To Labor Miles: 4.25
Weight: 0.00
Comments
From Alli Peterson on Thu, Jun 09, 2016 at 21:21:44 from 174.23.119.15

I'm reading Harry Potter again

Total Distance
10.75

am--5.5 Trail from Sullivan's w/ negative split. Good group of girls most of the way out. On the way back, it was me and the varsity girls at practice. We got moving at a nice clip the last 10 minutes or so. I could feel it in the abs. 

pm--5.25 Some slow burning miles to offset the stouter running this morning. On another note, I found a way to move a little more during the day. Life is difficult without a routine. 

Brooks Launch Miles: 5.50Altra Torin 2.0 Miles: 5.25Memorial To Labor Miles: 10.75
Weight: 0.00
Total Distance
6.00

am--6 Barrel Roll. I have been trying to get out on the trails w/ my bros for quite a while. Today, Andy and I finally got out. It was a beautiful morning, even w/ the humidity. Good week. On another note, my resting heart rate has been up the last few weeks, yet I feel like I'm in a pretty fit. Some investigation in order. 

NB 790 (Feb. 2015) Miles: 6.00Memorial To Labor Miles: 6.00
Weight: 0.00
Total Distance
8.00

am--8 Dirt Mile Stamina Work. The weather was perfect w/ a side of thunder and lightning. We hit 25 minutes, working from 7:35-7:05. Strong work from the group. RHR--53. 

Red White & BLue 2 Miles: 8.00Memorial To Labor Miles: 8.00
Weight: 0.00
Total Distance
5.00

am--5 Urie Loop w/ some grass after. No striders for me after. Coach and I had a nice chat and partook of more grass. RHR--54.

pm--Hardcore weights and a team meeting. 

Nike Lunarglide 4 Miles: 2.00Memorial To Labor Miles: 5.00
Weight: 0.00
Total Distance
8.00

am--5 Out-and-back to Lower Grapevine. We had a really nice group for most of the way out. I'm excited to see which of these girls will have the desire to test their potential this season. I may try to get a few miles in this evening. RHR--56. 

pm--3 Some miles to try to bring the body to homeostasis. 

Altra Torin 2.0 Miles: 3.00Brooks Black & Electric 4 Miles: 5.00Memorial To Labor Miles: 8.00
Weight: 0.00
Total Distance
7.00

am--7 Hell's Hole Loop w/ 4x 1-min. pickups. Decent run today. The pickups felt nice, and we had a few girls stick w/ us for the run. Nice work from Carli, Maycee, and Heather. RHR--60 (Yikes). 

Nike Pegasus 30 Miles: 7.00Memorial To Labor Miles: 7.00
Weight: 0.00
Comments
From Alli Peterson on Fri, Jun 17, 2016 at 10:16:31 from 174.23.119.15

Nice work from me too right Roberts

From Connor Baller on Fri, Jun 17, 2016 at 10:41:53 from 75.169.216.198

^smh

From Vis on Fri, Jun 17, 2016 at 21:18:23 from 199.201.102.37

Alli, nice work from you, too. I didn't mention it because I know what you're capable of doing. Yesterday was cheese for you. ;)

Total Distance
3.00

pm--3 Some easy miles to get back into things. I reaggravated something in my lower back yesterday trying to do too much in the weight room. It seems to be an si joint issue. I found some stretches that help. This is good knowledge going forward. We'll see how the rest of the week goes.

Brooks Launch Miles: 3.00
Weight: 0.00
Total Distance
8.25

am--8.25 Highland Park loop w/ some pickups. I didn't hit all the pickups, & when I did, it was all I could do to keep up w/ those girls. The back is improving. Felt good most of the run. RHR--51.

Nike Pegasus 30 Miles: 8.25Memorial To Labor Miles: 8.25
Weight: 0.00
Total Distance
5.25

am--5.25 Normal Tuesday run, around the neighborhood and loops on grass w/ striders. The body is feeling better. Now, we'll see how much progress I can make in Crime and Punishment. RHR--49. 

Altra Torin 2.0 Miles: 2.00Memorial To Labor Miles: 5.25
Weight: 0.00
Comments
From addib on Tue, Jun 21, 2016 at 20:45:15 from 199.66.118.220

hey robs just wanting to remind you to bring that poster tomorrow...but only if you want. Thanks for all that you do for me!

Total Distance
6.00

am--6 Good mid-distance run. We're still trying to figure out loop routes so had to add a bit at the end. RHR--52. 

Red & Black 3 (Dec. 4, 2014) Miles: 6.00Memorial To Labor Miles: 6.00
Weight: 0.00
Total Distance
5.50

am--5.5 Hilly Run towards Dino Tracks. Maycee stuck right w/ us. It was a little warmer this morning. RHR--53. 

Red White & BLue 2 Miles: 5.50Memorial To Labor Miles: 5.50
Weight: 0.00
Comments
From addib on Thu, Jun 23, 2016 at 12:24:30 from 199.66.118.220

thanks for pushing me to be my best. It was a great run this morning!

Total Distance
5.75

am--5.75 Mayor's Loop w/ 6x barefoot striders. Decent Friday group. The weather was beautiful, and I get the feeling that we have some kids who are ready to make the jump to greater things. RHR--53. 

Brooks Black & Electric 4 Miles: 5.75Memorial To Labor Miles: 5.75
Weight: 0.00
Total Distance
9.00

am--9 Wasatch Blvd. I spent the night w/ my wife's family in SLC for a reunion. I started on the Blvd near the elbow of 215 & just enjoyed the view up to the Millcreek Township, then flipped. The pace was a little quicker because I didn't have anyone to listen to me jabber. Perhaps, the cooler temps negated the higher elevation.

Nike Lunarglide 4 Miles: 9.00Memorial To Labor Miles: 9.00
Weight: 0.00
Total Distance
10.00

am--10 Green Springs long run w/ 5x pick-ups in the middle. Very nice run w/ the group for the 1st time this summer. I enjoy these wonderful human beings who make room in their schedules for awesomeness. RHR--51. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 10.00Memorial To Labor Miles: 10.00
Weight: 0.00
Total Distance
7.50

am--6 Half Bitumen/Half Grass w/ 8x striders after. I got some other running while setting up the race course for the kids. It was hot this morn. RHR--51. 

pm--1.5 Shakeout run followed by 4K (17:30) on the erg. Rowing is an approximation of deadlift w/out the heavy lifting on the way down. This will be a good way to strengthen my legs & back.

Nike Lunarglide 4 Miles: 1.50Altra Torin 2.0 Miles: 3.00Memorial To Labor Miles: 7.50
Weight: 0.00
Comments
From addib on Tue, Jun 28, 2016 at 11:49:57 from 199.66.118.220

Robs you are the best timer...way better than me :)

From Vis on Tue, Jun 28, 2016 at 11:59:58 from 199.201.102.37

Not a chance. That was quite the humbling experience.

Total Distance
7.00

am--7 Dirt Mile Loops to build stamina--mid-7's for 25 min. Another good run w/ the top group of girls. They stick together well and encourage each other. Great kids. I'm lucky to work w/ them. I felt surprisingly good running on tired legs. RHR--51.

NB 1400 Miles: 7.00Memorial To Labor Miles: 7.00
Weight: 0.00
Total Distance
8.25

am--6.5 Hilly run into the north desert. We just explored. Everyone was feeling pretty beat from the week so far but pushed on regardless. That's what I love about these kids; they continue to work hard. RHR--51. 

pm--1.75 Shakeout after weights. I erged instead of lifting. The workout today was 4x 500 (2:03, 2:02, 2:00, and 1:57) w/ 1 min. rest. Hard but good. 

Brooks Launch Miles: 6.50Nike Lunarglide 4 Miles: 1.75Memorial To Labor Miles: 8.25
Weight: 0.00
Total Distance
6.50

am--6.5 Coral Canyon exploration. Some of the group didn't want to follow the traditional route, so we went exploring. It turned out well. Got in some road, some trail. Finished w/ 6x barefoot striders at the park. RHR--51.

Brooks Black & Electric 4 Miles: 6.00Memorial To Labor Miles: 6.50
Weight: 0.00
Total Distance
7.00

am--7 The Rim Circuit w/ Andy. Good run, but my legs were feeling the week. The trails were beautiful after the rain the last few days. 

Altra Lone Peak 2.5 Miles: 7.00Memorial To Labor Miles: 7.00
Weight: 0.00
Total Distance
9.50

pm--9.5 Longer run w/ 8x 1-min. pick-ups. I added a few extra pick-ups when I had done the requisite amount and was only 1/2 way done. Felt good. I love running and sweating. Happy birthday, big A. In your honor, I will read 1-2 sections of Whitman's "Song of Myself," out loud, every day, until completion. 

Memorial To Labor Miles: 9.50Nike Pegasus 31 Miles: 9.50
Weight: 0.00
Comments
From Rob Murphy on Mon, Jul 04, 2016 at 16:19:03 from 24.10.247.181

Nice!

From addib on Tue, Jul 05, 2016 at 09:59:05 from 199.66.118.126

Roberts I miss running with you at practice...it's just not the same. It's gonna be a long week :)

Total Distance
8.00

am--5.25 Some rolling hills. For whatever reason, I was really sweating today. Decent run other than that. It'll be good to run w/ the kiddos again. RHR--52. 

pm--2.75 Barefoot striders at SCHS softball field. After did some kettlebell swings, ab work, and rowing (1, 2, and 3-min. intervals). 

Nike Lunarglide 4 Miles: 1.75Brooks Black & Electric 4 Miles: 5.25Memorial To Labor Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Jul 05, 2016 at 12:39:57 from 24.10.247.181

What's the point of this moratorium thing? I have to miss this whole week plus an AP conference next week.

From Holt on Tue, Jul 05, 2016 at 15:08:00 from 67.2.239.7

What was he reason for a 5th A and next year a 6th A? What is the reason behind concussion training? What is the reason behind financial crack downs? What is the reason behind he moratorium? The all-mighty sport of Utah sports... Wait for it... FOOTBALL! American version, of course. The world version just thinks (and wants and wishes) all things locally revolved around it.

From Vis on Tue, Jul 05, 2016 at 18:19:08 from 199.201.102.37

It's a power trip. XC kids, mostly, do what they're supposed to do, so it's whatever.

Total Distance
6.50

am--6.5 Jem Trail w/ my buddy from Kansas City. Nice trail, beautiful morning. RHR--51. 

Altra Lone Peak 2.5 Miles: 6.50Memorial To Labor Miles: 6.50
Weight: 0.00
Total Distance
7.00

am--7 Some miles. I felt pretty strong today, even though I've been fairly tired. I love it when I can feel myself getting strong as I run.

pm--14x 1 min. w/ 30-sec. rest on the erg. I tried to keep the stroke rate about 26 w/ the intensity going up and down every 3-4 intervals. Rowing is fun. 

Red & Black 3 (Dec. 4, 2014) Miles: 7.00Memorial To Labor Miles: 7.00
Weight: 0.00
Total Distance
10.00

am--10 Out-and-back to Snow Canyon State Park w/ my neighbor. He's signed up for the marathon and needed some company on a longer run, so I said, "Yes." It was a good steady run. My legs feel like jello, baby. RHR--53. 

Nike Pegasus 30 Miles: 10.00Memorial To Labor Miles: 10.00
Weight: 0.00
Total Distance
6.00

pm--6 Progressive run. I got home late last night because I went to the Vegas Summer League w/ some dudes. Lots of fun. So I ran a little later and decided to switch minutes w/ yesterday. I felt pretty good despite yesterday's long run. 

Brooks Black & Electric 4 Miles: 6.00Memorial To Labor Miles: 6.00
Weight: 0.00
Total Distance
10.50

am--10.5 Meandering long run in Pine Valley w/ some pick-ups. Nice run once I got warmed up. (For some reason, what feels good for the legs doesn't for the lungs in PV.) The weather was almost chilly at the beginning, and smoke was hanging in the valley--the fire is supposedly 45% contained. I love how the legs get to go during the pick-ups. Every pick-up was refreshing except the last one, which was uphill. Good start to the week.

Memorial To Labor Miles: 10.50Nike Pegasus 31 Miles: 10.50
Weight: 0.00
Total Distance
6.50

am--5 Back to practice w/ grass loops and 6x striders. It's good to be back w/ the kiddos. La Limpia told me that it was quiet without me. Not sure how to take that. RHR--48. 

pm--1.5 Harts+ after weights. It's great to see kids work hard in the summer. I got home and erged (5x 500m of varying intentsities w/ 2:00 rest between). 

Nike Lunarglide 4 Miles: 1.50Altra Torin 2.0 Miles: 2.00Memorial To Labor Miles: 6.50
Weight: 0.00
Comments
From addib on Tue, Jul 12, 2016 at 18:10:20 from 199.66.119.244

Awe man it was great to see you guys and i cant wait to run on thursday and lift some heavy weights!

From Vis on Tue, Jul 12, 2016 at 18:25:26 from 199.201.102.37

WOOHOO!

From Brianna L on Wed, Jul 13, 2016 at 09:45:12 from 174.23.193.129

Hahah I need to show this to my mom

Total Distance
6.75

am--6.75 Tortoise Road out-and-back. Of course, I added a Urie loop. I felt ok today. The body is a bit fatigued after the swoldier work yesterday. On another note, it's good to have some girls pushing to stay w/ the varsity girls. RHR--51. 

Brooks Launch Miles: 6.75Memorial To Labor Miles: 6.75
Weight: 0.00
Total Distance
8.75

am--7.25 Dirt-mile Tempo. Today was a good day. In the warm-up, it seemed like girls were struggling a little, but once we got going, the group tightened up. Girls stepped up and did really well. Maycee, Carli, and Brianna did really well. There is some real desire among this group. They are doing cool things. RHR--55. 

pm--1.5 Shakeout after weights. When I got home, I hit the erg for 30 minutes (2:15 pace). Now, I'm all bored out.

Nike Lunarglide 4 Miles: 1.50NB 1400 Miles: 7.25Memorial To Labor Miles: 8.75
Weight: 0.00
Total Distance
5.50

am--5.5 BHNP Loops/River Trail and 8x barefoot striders. I could really feel the accumulation of the week, especially yesterday's work, in my legs this morning. And the heart rate tells me I need to be better about recovery. RHR--56. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 4.50Memorial To Labor Miles: 5.50
Weight: 0.00
Total Distance
8.00

pm--8 Fast-finish distance run. Felt pretty good after feeling pretty cruddy yesterday. I ran later because the kids were up a few times in the middle of the night. Also, I went to the wedding of a pvxc alum. It's one of the blessings of coaching that these wonderful young people involve us old guys in some of their major life events. 

Nike Pegasus 30 Miles: 8.00Memorial To Labor Miles: 8.00
Weight: 0.00
Total Distance
9.50

am--9.5 Long run to Caroline's house, but we found her on the way. We had a nice, big group today, including Frida from Sweden. The pick-ups (1, 1, 2, 1, 2) went really well. Good start to the week. RHR--50.

Memorial To Labor Miles: 9.50Nike Pegasus 31 Miles: 9.50
Weight: 0.00
Total Distance
6.75

am--5 Grass loops w/ striders. Skeleton crew this morning, but kids club still worked out. RHR--51. 

pm--1.75 Shakeout run after weights. Lifting is starting to come back to me a little. Erged 2k when I got home. The pace was pedestrian, 2:08ish.

Nike Lunarglide 4 Miles: 1.75Altra Torin 2.0 Miles: 2.00Memorial To Labor Miles: 6.75
Weight: 0.00
Total Distance
5.50

am--5.5 Middleton/Telegraph loop w/ a small group. RHR--54. 

Brooks Launch Miles: 5.50Memorial To Labor Miles: 5.50
Weight: 0.00
Total Distance
8.75

am--7 Hell's Hole Loop. Small group of kids today. It must be the end of summer upon us. The pace was a bit better than yesterday, and the legs felt almost peppy. RHR--52. 

pm--1.75 Weights and shakeout. I even threw in some light deadlifts today. Thus, no erging. Maybe Saturday. 

Nike Lunarglide 4 Miles: 1.75Brooks Black & Electric 4 Miles: 7.00Memorial To Labor Miles: 8.75
Weight: 0.00
Total Distance
7.00

am--7 Vernon Worthen. A few miles up the marathon course and back. The girls chose the low end of the window today and turned sooner than I wanted. Fortunately, a stop light allowed me to catch Michael, Kaylee, and Frida. I ended up running back to the park w/ Kaylee and Frida. We kept it pretty strong, and I got to catch up w/ some of our great runners from the past. 

Red & Black 3 (Dec. 4, 2014) Miles: 7.00Memorial To Labor Miles: 7.00
Weight: 0.00
Total Distance
8.00

am--8 Reverse Clary Loop. I was beat this morning, but, nonetheless, the pace was moderate. I was able to pick it up at the end with the exception of an incline that really smacked me around. Good week. RHR--53. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 8.00Memorial To Labor Miles: 8.00
Weight: 0.00
Total Distance
10.25

am--10.25 Highland long run w/ 5x 1-2 min. pickups. We had the crew back and Frida. That was a joy in itself. Caroline shared her wisdom, and we had a great time. These kids are working hard. RHR--53. 

Memorial To Labor Miles: 10.25Nike Pegasus 31 Miles: 10.25
Weight: 0.00
Comments
From addib on Mon, Jul 25, 2016 at 11:34:13 from 199.66.119.92

I am wishing I ran the whole way with you guys...but I guess every once in a while you just got to take it a little easy.

From Vis on Mon, Jul 25, 2016 at 12:24:20 from 199.201.102.37

No worries. Learning to read biofeedback (the messages your body sends you) takes a while. I'm excited that you're in the process of learning that and also seeking to improve. Keep working hard, addib.

Total Distance
7.25

am--5.5 Grass loops and 8x barefoot striders. I also got some running in while setting up the course for the ultimate youngster race. RHR--52. 

pm--1.75 Shakeout run after a decent set of weights. Was a broiler today.

Nike Lunarglide 4 Miles: 1.75Altra Torin 2.0 Miles: 3.00Memorial To Labor Miles: 7.25
Weight: 0.00
Total Distance
9.50

am--7 A few miles at the park while setting up and cooling down w/ the girls. I didn't get nearly as many miles as I thought I would, so I ran for about 45 minutes when I got home. RHR--53.

pm--2.5 Peak-hour shakeout run. Felt decent in the heat, but what made me proudest was the fact that I exactly even split the run. 

Altra Torin 2.0 Miles: 2.50Brooks Black & Electric 4 Miles: 7.00Memorial To Labor Miles: 9.50
Weight: 0.00
Total Distance
10.00

am--8.25 Hilly run up towards Dino Tracks w/ barefoot striders after. Pretty good run. Had Kaylee and Frida w/ us. I felt pretty drained by the end. RHR--52.

pm--1.75 Shakeout and lifting. I'm back into it but felt weak today. 1k erg after (4:05). I need to get to the rowing again. 

Brooks Launch Miles: 8.25Nike Lunarglide 4 Miles: 1.75Memorial To Labor Miles: 10.00
Weight: 0.00
Total Distance
6.00

am--6 Ran in the fields this morning. We had a good group--it was Frida's last run before heading back to Sweden--and kept a pretty solid pace. For some reason, I was in a pretty good mood. RHR--55.

Red & Black 3 (Dec. 4, 2014) Miles: 6.00Memorial To Labor Miles: 6.00
Weight: 0.00
Total Distance
11.50

am--8 SC Parkway out-and-back. I woke up feeling cruddy but got out anyway. Running has a way of making one feel better. I tried to relax a bit on the way out and ended up gradually increasing the pace throughout the run, finishing w/ some sub-threshold work. RHR--50. 

pm--3.5 Cosmic Tom called me for a slow scorcher in the desert by the airport. I couldn't turn him down. 

Nike Pegasus 30 Miles: 8.00Altra Lone Peak 2.5 Miles: 3.50Memorial To Labor Miles: 11.50
Weight: 0.00
Total Distance
7.50

am--5 Bloomington Hills North Park. I'm guesstimating miles, but 5 should be close. The kids did some pace work today--1200s and 1600s. Off to camp and off-line. RHR--52. 

pm--2.5 Short double at Deer Haven Campground--9,500+ ft. 

NB 790 (Feb. 2015) Miles: 2.50Brooks Black & Electric 4 Miles: 5.00Memorial To Labor Miles: 7.50
Weight: 0.00
Total Distance
7.50

am--5 Brutal Hill run from Deer Haven Campground. Macey really did well today, and Alli J has decided that hills are her new favorite thing. 

pm--2.5 Some miles at Navajo Lake after team pics in our camp shirts. Heard some great thoughts and experiences from some cool kids tonight. The team is coming together and looks to be something special. 

Brooks Launch Miles: 5.00NB 790 (Feb. 2015) Miles: 2.50Memorial To Labor Miles: 7.50
Weight: 0.00
Comments
From Alli Peterson on Thu, Aug 04, 2016 at 23:48:24 from 97.117.35.78

Thumbs up emoji. Thanks for believing in me Roberts

From Vis on Fri, Aug 05, 2016 at 09:44:50 from 199.201.102.37

That's what I do.

Total Distance
10.50

am--8 Long Run on the Virgin River Rim Trail. The trail is an undulating single-track that runs through the trees. We had a good group of girls running together today. 

pm--2.5 Short run on the road out from camp. Nerd wars after. Something about a styrofoam sword brings out the intensity. 

Brooks Launch Miles: 8.00NB 790 (Feb. 2015) Miles: 2.50Memorial To Labor Miles: 10.50
Weight: 0.00
Total Distance
5.50

am--5.5 Hill workout--2 sets of 3x 80-sec. hill climbs. This was hard, especially at this elevation, but the girls pushed together. After the workout, we cleaned up, watched some gut-busting skits, and headed home. Great camp. Yet, it's always good to come back home. That elevation has a way of humbling me. 

Brooks Launch Miles: 5.50Memorial To Labor Miles: 5.50
Weight: 0.00
Total Distance
5.00

am--5 Sullivan Park out-and-back w/ barefoot striders after. We had a small but strong PV contingent at the park this morning. It was nice to be running in familiar places again. RHR--51. 

Memorial To Labor Miles: 5.00Nike Pegasus 31 Miles: 4.00
Weight: 0.00
Comments
From addib on Fri, Aug 05, 2016 at 11:28:28 from 66.87.74.143

Well, your friend over at fusion pharmacy is very very nice. Thanks for telling me about him.

From Vis on Fri, Aug 05, 2016 at 11:52:22 from 199.201.102.37

You're welcome. I'm glad he wanted to support the team.

Total Distance
7.50

am--7.5 Harmon's + out-and-back w/ 15-min. fast finish. It took me a long while to feel any semblance of goodness this morning. In fact, I felt best when I took the pace down during the fast finish. I ended up drenched in sweat. Nevertheless, it was a decent finish to a tough week. RHR--52. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 7.50Memorial To Labor Miles: 7.50
Weight: 0.00
Total Distance
10.50

am--7 River Trail w/ 5x 1-min. pick-ups. I felt pretty good today. We had a nice group w/ some great packing on the pick-ups. RHR--49.

pm--3.5 Easy run. I did a little more than the afternoon shakeout because we have a race tomorrow evening. 2k on the erg after--8:20. 

Altra Torin 2.0 Miles: 3.50Brooks Black & Electric 4 Miles: 7.00Memorial To Labor Miles: 10.50
Weight: 0.00
Total Distance
3.50

am--3.5 Lutheran Loop. I wanted to get some extra running in this morning. Lucky, I did. Maybe 1/4 mile into the run a girl slipped off of a wall and landed on her wrist. I walked her around the block and back to school, eventually learning that she had broken her wrist, before I had to be at the welcome-back breakfast. RHR--56.

Nike Pegasus 30 Miles: 3.50Memorial To Labor Miles: 3.50
Weight: 0.00
Total Distance
5.50

am--5.5 Green Springs. Nice distance run. RHR--54.

pm--Weights. No run due to the lightning in the area. 

Memorial To Labor Miles: 5.50Nike Pegasus 31 Miles: 5.50
Weight: 0.00
Total Distance
8.50

am--3 Old, old morning route. Felt decent. RHR--56.

pm--5.5 Old Man hills w/ some striders. It was our first real afternoon workout. It went pretty well. . . like  a fist. It's good to be back at school. 

Red & Black 3 (Dec. 4, 2014) Miles: 5.50Altra Torin 2.0 Miles: 3.00Memorial To Labor Miles: 8.50
Weight: 0.00
Total Distance
8.50

am--3.5 DI/Weights/Harts +. Got a few miles in before practice, got swole, a bit more running, and the second day of school. RHR--52.

pm--5 Road to Baker. After we had some pizza and two great discussions about individual strengths and weknesses. I love the group I'm blessed to work with. 

Brooks Black & Electric 4 Miles: 3.50Memorial To Labor Miles: 8.50
Weight: 0.00
Total Distance
11.00

am--11 Forsyth Trail to the top(?). Pretty steady running w/ a bit of power hiking mixed in. We gained about 3,500 ft. in 5.5 miles then turned around and ran back down. The view at the top was amazing, and I loved every minute of it. Wild raspberries are tasy, maybe only because they're wild. 

Altra Lone Peak 2.5 Miles: 11.00Memorial To Labor Miles: 11.00
Weight: 0.00
Comments
From addib on Sun, Aug 14, 2016 at 12:42:48 from 199.66.118.80

Roberts thank you for the greatest weekend ever. You truly are amazing and I appreciate all the support you give to me.

From Vis on Sun, Aug 14, 2016 at 21:03:10 from 199.201.102.37

Addib, working with people like you makes my life better. Thanks.

Total Distance
11.50

am--9 Early morning long run on the Washington Parkway Loop. Good great. It was nice to run in slightly cooler weather, and I love dark morning runs. RHR--51.

pm--2.5 Short shakeout run after an inspiring lesson from Coach Holt. The legs are mush after the weekend. 

Memorial To Labor Miles: 11.50Nike Pegasus 31 Miles: 11.50
Weight: 0.00
Total Distance
9.25

am--3.5 DI/Harts w/ weights in the middle. Legs felt better after rolling last night. RHR--51.

pm--5.75 Shoe Run (Mosquito Trail for everyone else). It was warm out, things went well. You can really tell if you've drunk enough during the day when it's hot out. 

Brooks Black & Electric 4 Miles: 9.25Memorial To Labor Miles: 9.25
Weight: 0.00
Total Distance
8.00

am--5 DI/Neighborhood/Costco. Got in some miles because I know this afternoon will be fewer miles. RHR--47.

pm--3 BHNP. Ran around to set up the cones and little more during the kids' workout. Hot in the jungle today. 

NB 1400 Miles: 8.00Memorial To Labor Miles: 8.00
Weight: 0.00
Total Distance
9.00

am--3.5 DI/Weights/Running Center Loop. Decent morning. It was a bit cooler. RHR--53.

pm--5.5 Reverse Fire Station w/ Wash. Elementary extension. It was hot again, and everyone opted for the lower part of the window. 

Nike Pegasus 30 Miles: 9.00Memorial To Labor Miles: 9.00
Weight: 0.00
Total Distance
8.25

am--5.5 DI/Bank/Running Center Loop. Good morning to run and be alive. RHR--50.

pm--2.75 Some running around the BHNP setting up and taking down the course. The teams did well. 

Red & Black 3 (Dec. 4, 2014) Miles: 8.25Memorial To Labor Miles: 8.25
Weight: 0.00
Total Distance
5.00

pm--5 Easy miles to cap off a bigger week. Didn't run any laps at the run-a-thon but got to chat w/ some kids and get to know them a little better. It was also good to reflect on some success at the Desert Relays.

Altra Torin 2.0 Miles: 5.00Memorial To Labor Miles: 5.00
Weight: 0.00
Total Distance
11.50

am--9.25 Sunrise w/ some pick-ups on the river trail. I felt good once we got started. Lot of us were dragging after the long weekend. RHR--49.

pm--2.25 Green Springs. A nice little run before a team chat. 

Memorial To Labor Miles: 11.50Nike Pegasus 31 Miles: 11.50
Weight: 0.00
Total Distance
11.00

am--3.75 DI/Weights/BK. Feeling peppy due to the sub-70 degree temperature. RHR--49.

pm--7.25 Looped out to Hell Hole. It was a fun run despite the afternoon sun. Fun group of girls. Lucky we didn't go to the pond. Would've caught giardia. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 11.00Memorial To Labor Miles: 11.00
Weight: 0.00
Total Distance
8.50

am--5.5 DI/Neighborhood/Running Center. Another cooler morning. That's one thing I look for ward to the most with the coming of fall. Group ended up running in classes--seniors, juniors, sophomores. Just worked out that way. RHR--50. 

pm--3(?) set up the course for the workout and hit the home stretch on each repeat. The kids were hammering in the heat. It was fun to watch.

Brooks Black & Electric 4 Miles: 8.50Memorial To Labor Miles: 8.50
Weight: 0.00
Total Distance
8.75

am--3.5 DI/Weights/Harts. Felt a little rusty at the beginning of the run, but weights seemed to perk up my body. Imagine that. RHR--48.

pm--5.25 Out-and-back towards Target. Fun group. I've noticed my legs go about one speed, regardless of the fatigue level. 

Red & Black 3 (Dec. 4, 2014) Miles: 8.75Memorial To Labor Miles: 8.75
Weight: 0.00
Total Distance
9.25

am--4 DI/Neighborhood. Not much to say other than I'm dragging a little because my sleep was restless last night. RHR--52.

pm--5.25 Reverse fire station. The run didn't go as planned w/ multiple lightning breaks. Our administration takes weather warnings very seriously. 

Nike Pegasus 30 Miles: 9.25Memorial To Labor Miles: 9.25
Weight: 0.00
Total Distance
5.50

pm--5.5 Some Tready. I didn't run until later, after the SUU Invite and a ward party. The meet went well. Our kids really battled. I see better days. RHR--49.

Memorial To Labor Miles: 5.50Nike Vomero 11 Miles: 5.50
Weight: 0.00
Total Distance
10.75

am--8.5 Sunrise Loop w/ 2450 hills (10x). Great run this morning, once we got going. The weather was beautiful. The girls were rocking. RHR--49.

pm--2.25 Almost Green Springs after a nice lesson by Coach Holt. Also got some exciting/interesting news today. 

Memorial To Labor Miles: 10.75Nike Pegasus 31 Miles: 10.75
Weight: 0.00
Comments
From ryleeholt on Mon, Aug 29, 2016 at 20:08:46 from 71.37.87.103

oh ya🤘🏽

Total Distance
9.75

am--3.5 DI/Weights/Harts. Nice morning w/ some good lifting. Sad thing is, some of the varsity girls are lifting as much as me. I like to think that they are strong, not that I am weak. RHR--47. 

pm--6.25 Looped down by the middle school and then up the trail by AC. Seemed like a lot of incline and heat, but, nevertheless, we made it. Time to visualize the fist.

Brooks Black & Electric 4 Miles: 9.75Memorial To Labor Miles: 9.75
Weight: 0.00
Total Distance
8.50

am--5.5 DI/Neighborhood/Running Center. Good morning after a hot one yesterday. RHR--46.

pm--3 Standard BHNP workout mileage. Kids had a great workout today, hitting paces in the hot sun. 

Altra Torin 2.0 Miles: 8.50Memorial To Labor Miles: 8.50
Weight: 0.00
Comments
From ryleeholt on Thu, Sep 01, 2016 at 18:08:53 from 71.37.80.193

heck ya we did!

Total Distance
9.25

am--3.5 DI/Weights/Harts. Had to hustle in the morning. Lightning was on the horizon. This weather complicates the daily grind. RHR--49.

pm--5.75 Telegraph out-and-back. A little cooler this afternoon. Maybe we'll be double-digits for the rest of the year. 

Memorial To Labor Miles: 9.25Nike Vomero 11 Miles: 9.25
Weight: 0.00
Total Distance
11.75

am--4 DI/Neighborhood. Decent run w/ a fairly big group for a Friday, still at least one short though. RHR--49.

pm--7.75 Hard tempo at the dirt mile. Probably one of the last of our hot days. I hung w/ the big girls for the first 10 minutes and then jumped in w/ the rising JV group until they finished. Good work from many. 

NB 1400 Miles: 11.75Memorial To Labor Miles: 11.75
Weight: 0.00
Total Distance
5.00

pm--5 Scera park laps in Orem. It's cool park with nice grass and shade. The legs are a bit tired but felt good once they got going. 

On a side note, disc golfers would be fertile ground for a sociological study. RHR--53.

Red & Black 3 (Dec. 4, 2014) Miles: 5.00Memorial To Labor Miles: 5.00
Weight: 0.00
Total Distance
8.25

am--8.25 Rim Circuit w/ the girls. Beautiful morning for a run. We added some pick-ups at the end on the dirt road. RHR--53. I have been getting congested the last few nights. My heart rate was up quite a bit on Sunday morning but is coming down again. 

Altra Lone Peak 2.5 Miles: 8.25Memorial To Labor Miles: 8.25
Weight: 0.00
Total Distance
6.50

am--3.5 DI/Weights/Neighborhood. Beautiful autumnal morning. I felt surprisingly good this morning, despite the evening congestion yesterday. RHR--46.

pm--3 BHNP Course set-up and general running around.

Brooks Black & Electric 4 Miles: 6.50
Weight: 0.00
Total Distance
9.50

am--4 DI/Neighborhood/Plyos. Another wonderful morning temperature-wise. Girls seemed in good spirits. Me, I'm feeling beat and can already feel the need for a nap later. RHR--49. 

pm--5.5 Ran to the Dirt Mile to watch the youngsters race then ran back to our summer stomping grounds--Washington Elementary--to do some barefoot striders. The kids were in good spirits. 

Nike Vomero 11 Miles: 8.50
Weight: 0.00
Total Distance
10.00

am--3.5 DI/Weights/Harts. I had fun lifting and running and chatting. For some reason, the legs feel kind of peppy after a good weights sesh. RHR--48.

pm--6.5 Green Springs and 4x 200. Felt good all around. Excited for Murray tomorrow. 

Nike Pegasus 31 Miles: 10.00
Weight: 0.00
Total Distance
5.75

am--5.75 A version of the old morning route. I felt ok. Certainly things will get rickety during the all-day bus ride. But the Murray Invite promises to be awesome. RHR--46.

Nike Pegasus 30 Miles: 5.75
Weight: 0.00
Total Distance
6.75

am--6.75 State Course (2x) w/ pick-ups. Beautiful Fall weather w/ a tight pack on the uptempo stuff. Really good spirit among the group after the showing at Murray. RHR--54.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 6.75
Weight: 0.00
Total Distance
10.75

am--8.5 Long(er) run w/ 10x 100m hills. Beautiful morning even though I felt sluggish. RHR--45. 

pm--2.25 Grass loops on the ball field. Heard some funny stories from JMH and Jacey. 

Nike Pegasus 31 Miles: 8.50
Weight: 0.00
Total Distance
3.50

am--DI/Weights/To the neighborhood. Talked to cousin Rich this morning. That was cool. RHR--49. 

Nike Lunarglide 4 Miles: 3.50
Weight: 0.00
Total Distance
10.25

am--4 DI/Neighborhood Bushes w/ plyos after. The weather was beautiful this morning. I would have liked to get a bit more, but I wanted to get some plyos in. RHR--45. 

pm--10.25 Middleton. I like this run. It seems like we do it more often this time of year. Pretty good group and good feeling in the cooler (less hot) afternoon. 

Nike Vomero 11 Miles: 10.25
Weight: 0.00
Total Distance
10.25

am--3.5 DI/Weights/Harts. Beautiful weather this morning. RHR--49.

pm--6.75 Target w/ 8x barefoot striders. Decent run w/ the kiddos. The legs felt pretty flat this afternoon. They'll bounce back. 

Red & Black 3 (Dec. 4, 2014) Miles: 9.25
Weight: 0.00
Total Distance
9.50

am--5.5 DI/Neighborhood/Running Center Loop. Another beautiful morning in the Southwest. Now, if only the afternoons would cooperate. RHR--47. 

pm--4 A few miles setting up 100-meter cones at the dirt mile and husting out to give girls an 800 split during their repeats. Some great packing from folks today. 

Altra Torin 2.0 Miles: 9.50
Weight: 0.00
Total Distance
7.00

am--7 River Trail w/ a small crew before the car wash fundraiser. It was a long fun day w/ the greatest kids in the world. RHR--55. 

Nike Pegasus 30 Miles: 7.00
Weight: 0.00
Total Distance
11.75

am--9.5 River Trail towards Hell's Hole w/ 2x 2-mile light tempo. I was dreading this just a little going in, but once we got going, I realized quicker running was just what I needed. The girls did really well. We had nice group and stuck together the whole time. RHR--48. 

pm--2.25 Grass loops on the baseball field. Hot today, upper 90s. 

Nike Pegasus 31 Miles: 9.50
Weight: 0.00
Total Distance
9.50

am--3.5 DI/Weights/Harts+. Hit the first couple miles w/ Ryno. Lifting felt good this morning. RHR--51.

pm--6 Telegraph w/ some Urie Nostalgia. We went into Washington because Jacey had a special date w/ First Stop the dinosaur. Flat legs still respond if you dare to ask them. 

Brooks Black & Electric 4 Miles: 9.50
Weight: 0.00
Total Distance
8.75

am--5.5 DI/Neighborhood Bushes/Plyos/Costco and School Loops w/ Jacey. Humid morning, but I'm always thankful for the rain. RHR--49.

pm--3.25 Some running around BHNP. The kids rocked their 1000s. 

Altra Torin 2.0 Miles: 8.75
Weight: 0.00
Total Distance
9.00

am--3.5 DI/Weights/Harts. Welcome, Fall. RHR--51. 

pm--5.5 State Course w/ strategic pick-ups. Girls were flying.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.50Nike Vomero 11 Miles: 3.50
Weight: 0.00
Total Distance
5.75

am--2.75 Nice trail run in Sandy. Travel to Boise followed. RHR--50.

pm--3 Bob Firman run. Perfect running weather up here.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 3.00Nike Vomero 11 Miles: 2.75
Weight: 0.00
Total Distance
4.50

am--4.5 Peppy run w/ Super Dave in Eagle before Bob Firman. We had a fun trip, even if the drive home was long. It's always good for the kids to run w/ this kind of competition, and we learned some things. All in all, it was a great trip. RHR--61. 

Nike Vomero 11 Miles: 4.50
Weight: 0.00
Total Distance
10.75

am--8.5 Long run w/ short bouts of near-pace work (10 min. of 5k pace + 20 sec. w/ 6 min. of recovery jog and 1 mile of 5k pace + 10 sec.). It was envigorating to run faster this morning. Our pack was all over the place, though. Nonetheless, it's always good to start the week w/ a chunk of mileage. RHR--50.

pm--2.25 Grass loops on the raked field. I really enjoy these runs. It was good to be back w/ all the girls today. 

Nike Pegasus 31 Miles: 8.50
Weight: 0.00
Total Distance
6.50

am--3.5 DI/Weights/The Whale. Felt halfway decent, even though my sleep was as solid as could be last night. RHR--52. 

pm--3 BHNP course set-up. Warmer today. 

Brooks Black & Electric 4 Miles: 6.50
Weight: 0.00
Total Distance
10.00

am--4 DI/Neighborhood/Plyos. Good way to start the day. On another note, I struggle to know how to maneuver this part of the season. What to do? RHR--51.

pm--6 Telegraph out-and-back. A nice chill run to recupe the legs. I had to share what I discovered about SISU from our resident Finn. 

Nike Vomero 11 Miles: 10.00
Weight: 0.00
Total Distance
9.00

am--3.5 DI/Weights/Harts. Tweaked my SI a bit lifting. I'll take it easy. RHR--50.

pm--5.5 Green Springs. Easy miles w/ 4x 200 (I skipped these because of the back) before the race tomorrow. I ran most of the run w/ Alli and had a nice chat w/ her. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 9.00
Weight: 0.00
Total Distance
5.50

am--5.5 DI/Neighborhood Bushes/Running Center Loop. I was reduced to a slow walk at the first, until my SI loosened up a bit. By the time I finished, I felt decent. I'm excited to see the kids push their limits today. RHR--57. 

Altra Torin 2.0 Miles: 5.50
Weight: 0.00
Total Distance
6.25

am--6.25 SC Parkway out-and-back before a long, but fun, day of volunteering at the marathon. RHR--54.

Nike Pegasus 30 Miles: 6.25
Weight: 0.00
Comments
From addib on Sat, Oct 01, 2016 at 16:59:27 from 199.66.118.58

Thanks for a wonderful day. You are a wonderful person to be around.

From Vis on Sat, Oct 01, 2016 at 18:07:13 from 199.201.102.37

Ahh, shucks. I can't think of a better group to spend time with.

Total Distance
10.50

am--8.5 Parkway Loop w/ Costco extension. My SI is improving. It only took me a minute or 2 to get into a semi-normal running gait. The run was beautiful to match the temperature, and we had a nice group for the entire run. It's fun to see kids catch the spirit. RHR--52. 

pm--2 Half Road/Half Grass. We had some fun w/ puddles and a tennis ball. After, I had some work done on the SI. Mostly, I'm excited about the knowledge I gained about managing the issue. 

Nike Pegasus 31 Miles: 9.50
Weight: 0.00
Total Distance
10.00

am--3.5 DI/Harts w/out weights. Cool morning temperatures this morning. RHR--47.

pm--6.5 Target w/ 8x barefoot striders. Felt like crud at first but fairly stellar by the end. Other than that, the day was kind of long and rough.  15 minutes of light rowing later to strengthen the transversus abdominis. 

Brooks Black & Electric 4 Miles: 9.00
Weight: 0.00
Total Distance
5.00

am--5 DI/Neighborhood Bushes/Costco Loop. Nice morning of running. Every morning, I feel a little better. No run this afternoon with the SC meet. RHR--49.

Altra Torin 2.0 Miles: 5.00
Weight: 0.00
Total Distance
9.25

am--4.25 DI w/ Lutheran extension/Harts. Feeling better day by day. It would be nice to be lifting again, but maybe rowing is my panacea. RHR--47. 

pm--5 Green Springs to the mismatched churches. Decent run w/ a few girls losing what are the odds? and jumping in the green pond.  15 minutes of light rowing later. 

Red & Black 3 (Dec. 4, 2014) Miles: 9.25
Weight: 0.00
Total Distance
9.00

am--6.5 DI + Lutheran LED/Neighborhood Bushes/Running Center Loop. Nice run this morning. I'm feeling stronger and hoping that this SI issue will help me be more vigilant about core strength. Focusing on engaging the core while running really gives a feeling of efficiency. RHR--49.

pm--2.5 Cone set-up and some running to call out times. The kids looked good.

Nike Vomero 11 Miles: 9.00
Weight: 0.00
Total Distance
6.00

am--6 Barrel Roll figure 8. Just me and my lonesome out on the local stomping grounds. It's been too long. I thoroughly enjoyed the undulations and views. RHR--50. 

15 minutes of light erging to fortify the transversus abdominis.

Altra Lone Peak 2.5 Miles: 6.00
Weight: 0.00
Total Distance
10.00

am--7 Foremaster w/ Wendy's extension. The weather was decent. I'm feeling just a bit off, but that will work itself out. On another note, the SI gave but barely a whisper as I started to run. RHR--50. 

pm--3 Grass run w/ 4x 200s after. Nice chill day before Region tomorrow. 

Nike Pegasus 31 Miles: 8.00
Weight: 0.00
Total Distance
8.00

am--6 DI + Lutheran LED/Neighborhood Bushes/Running Center Loop. Felt good nearly from the beginning and held a decent pace on my own. Even the girls had a little more pep this morning. RHR--50. 

pm--2 A couple miles running around at Region. We had some close races. Congrats to two great teams. I'm really proud of the girls' 3peat.

Nike Vomero 11 Miles: 8.00
Weight: 0.00
Comments
From Josie Bushar on Tue, Oct 11, 2016 at 21:17:41 from 71.37.71.8

You are the best Robs. Thanks for all you do!

Total Distance
5.00

pm--5 Green Springs towards the churches. Decent single today. Had an awesome speaker afterwards and erged for 15 minutes (TransAbs). RHR--51.

Altra Torin 2.0 Miles: 5.00
Weight: 0.00
Comments
From addib on Thu, Oct 13, 2016 at 14:24:09 from 199.66.118.207

THANK YOU SO MUCH FOR THE APPLE CIDER!!! it was the best thing i have ever tasted. you are the ultimate coach. always there to give us apple cider when we need it! thanks for all you do and continue to do for me! you truly are the greatest.

Total Distance
5.50

pm--5.5 Middleton Trail Run. Warm and sandy, but like we decided, it's not where you run, but who you're with. Apple cider after. RHR--53. 

NB 790 (Feb. 2015) Miles: 5.50
Weight: 0.00
Total Distance
7.00

pm--7 BHNP Workout. We started w/ 4x 100m striders then did 10 min. of 5k + 1 min. pace w/ 4:00 recovery, followed by 3x 2 min. at 5k + 30 sec. pace w/ equal recovery, finishing w/ 3x 1 min. of 5k pace w/ equal recovery. Very nice pack. The girls seemed to gain some confidence from this. I had a blast running w/ them. RHR--56.

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

am--7 Orem. I tried to run my normal loop up here, but the trail by the mall is closed. I went North instead. Towards the end, I threw in some pick-ups. RHR--51.

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

am--4.75 DI/Costco Loop/Track Laps. The kids did a short workout this morning. I got a little in before. RHR--52. 

pm--2.25 Stg. Running Center + w/ 15 minutes of erging after. Decent but warm day. Off to State tomorrow. 

Brooks Black & Electric 4 Miles: 7.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Oct 17, 2016 at 20:18:43 from 24.10.247.181

Good luck too you guys.

From Vis on Tue, Oct 18, 2016 at 08:50:51 from 204.113.56.25

Thanks, Rob.

Total Distance
8.50

am--5 Old, truncated morning run before hitting the road. The weather was quite pleasant this morning. And looking at my run time, I think my slow is getting faster. Yeah for that. RHR--56. 

pm--3.5 Some miles and striders at Midvale Middle School.

Altra Torin 2.0 Miles: 5.00Nike Pegasus 31 Miles: 3.50
Weight: 0.00
Total Distance
8.50

am--8.5 Ran around Sandy w/ Holt and Decker before the kids joined us for a shakeout. I loved the chilly morning. RHR--56.

Nike Pegasus 31 Miles: 8.50
Weight: 0.00
Total Distance
7.00

pm--7 River Trail w/ a good group. We had some girls who don't normally run top minutes stay w/ us the whole time and ran a good pace as well. It's fun to see the fitness of the kids at this time of year. RHR--54.

Red & Black 3 (Dec. 4, 2014) Miles: 7.00
Weight: 0.00
Total Distance
6.25

pm--6.25 Firehouse Loop w/ Wendy's extension and some grass loops. Physically, the group seems to feel pretty good--maybe some tightness--but mentally, we're a bit tired. RHR--53. 

Nike Vomero 11 Miles: 4.75
Weight: 0.00
Total Distance
7.00

am--7 Rim Circuit. I had a nice run, thinking about all the great things the kids did this week & dodging flying bullets from gun nuts. RHR--53.

Altra Lone Peak 2.5 Miles: 7.00
Weight: 0.00
Total Distance
10.25

am--8 Hospital Loop w/ 5x 1-min. pick-ups. It was a nice morning run. Nonetheless, many of the kids are having trouble powering through a successful endeavor. RHR--49. 

pm--2.25 Loops throughout the school because of the lightning. It's fun every once in a while, but my legs can feel the unforgiving floors by the end. 

Nike Pegasus 31 Miles: 10.25
Weight: 0.00
Total Distance
10.00

am--4 DI+/Presses and planks/Harts. Decent run this morning. I almost went all the way back in on weights but decided to hold off on the SI stressors (squats and deadlifts). RHR--47.

pm--6 Desert near the fire station w/ Addi's gma route on the way back. Good chill run. 1k of hard erging in 2x 500m increments. This is in lieu of the lifts I skipped this morning. 

Brooks Black & Electric 4 Miles: 10.00
Weight: 0.00
Total Distance
11.25

am--4 DI/Neighborhood Bushes. Good morning run w/ plyos after. Might be a nap day. RHR--53. 

pm--7.25 Dirt mile progressive tempo. We went from :80 over 5k pace down to :60 over 5k pace for 30 minutes. The girls are fit. They stuck it perfectly, sharpening up their aerobic endurance. Fun workout. 

NB 1400 Miles: 11.25
Weight: 0.00
Total Distance
8.75

am--3.5 DI/Weights (partial)/Harts. My legs were a bit tired from yesterday and, probably, from the accumulated miles this week. RHR--51. 

pm--5.25 Some slow miles in the evening, listening to Built to Spill and Modest Mouse. 

Nike Lunarglide 4 Miles: 3.50Altra Torin 2.0 Miles: 5.25
Weight: 0.00
Total Distance
10.25

am--4.25 DI/Neighborhood Bushes. Legs are beat because they're getting stronger. The new kicks helped me power through. RHR--52. 

pm--6 Green Springs w/ barefoot striders at Sandstone. Good group.

Brooks Anthracite & Red 4 Miles: 9.25
Weight: 0.00
Total Distance
7.25

am--7.25 Sullivan-Dam Road Loop w/ a fast finish. We had a decent group. Many of the boys and girls met to run together. It's amazing how you can ask your tired body to do something, and it responds, often exceeding expectations. Nice temps. Fun run. RHR--49. 

Nike Vomero 11 Miles: 7.25
Weight: 0.00
Total Distance
12.00

am--9 Foremaster and River Trail w/ 10x 100m hills. The run was decent. The group was smaller, perhaps the smallest we've had all season. On a better note, the weekend allowed my body to recuperate, and I was feeling fresh this morning. RHR--49.

pm--3 Arctic Circle costume/ice cream run. Good costumes this year. I was part of the Emperor's New Groove crew. 

Brooks Anthracite & Red 4 Miles: 12.00
Weight: 0.00
Total Distance
9.25

am--3.5 DI/Ab stuff/Harts. I didn't have a spot partner, so I just did some core/abs stuff to continue to strengthen my Trans Abs. On another note, the weather seems to have decided that it is Fall. RHR--47. 

pm--5.75 Green Springs to the top. Felt good today w/ some hearty convo and nice weather. 

Nike Pegasus 31 Miles: 9.25
Weight: 0.00
Total Distance
10.75

am--5 DI w/ Lutheran sign extension/Neighborhood bushes + (to the bank) w/ plyos after. I was happy for the gloves I wore--my fingers get awfully cold--and am glad that I opted for short sleeves. It's not quite long-sleeve weather. RHR--50. 

pm--5.75 Some miles here and there during the workout at BHNP. I jumped in for the last few hundred meters on each interval. The kids are looking fit right now. 

Brooks Anthracite & Red 4 Miles: 10.75
Weight: 0.00
Comments
From addib on Wed, Nov 02, 2016 at 20:59:03 from 64.255.92.174

thanks for picking me up today. you were always there when i needed you. sorry for not responding every time and for needing you every repeat. if you were apart of the circle i would've said that you are confident in me and are willing to help me get where i want to be. thanks for being the greatest...not even kidding.

Total Distance
10.00

am--3.5 DI/Core stuff/Harts+. Skeleton crew w/ strong bones. RHR--52.

pm--6.5 Washington out-and-back via Sandberg's w/ 6x striders after. Good run w/ good chat.

Nike Pegasus 31 Miles: 9.00
Weight: 0.00
Total Distance
6.00

am--5 DI to Lutheran LED/Neighborhood Bushes +. Good morning w/ some wonderful people. Good luck to the Ball team today. RHR--49. 

pm--1 Ran 1 loop of the dirt mile to set up the 800m cones. Between stickers and timing, I didn't get anything more. I thought I might jump in on a warm-up or cool--down, but naw. It's ok. The week's been a good one. The kids ran well. I'm getting excited. 

Brooks Anthracite & Red 4 Miles: 6.00
Weight: 0.00
Total Distance
6.25

am--6.25 Sullivan Trail out-and-back. We had a decent group this morning. Talked about Dr. Strange and other things until the ninja Finches snuck up on us. RHR--51. 

Nike Vomero 11 Miles: 6.25
Weight: 0.00
Total Distance
10.25

am--8 Parkway loop w/ 2, 1, 3, 2, 1, 2-min. pickups w/ 5-minutes between. It was a beautiful morning w/ a mild fall and a killer side stitch. Also had a good time listening to Josie recount her SUU visit. RHR--52. 

pm--2.25 Pizza/Grass. Nice short run after watching "Hopi Run." 

Brooks Anthracite & Red 4 Miles: 9.25
Weight: 0.00
Total Distance
10.25

am--4 DI to Lutheran/Weights/Harts +. Good morning. I felt smooth and strong. RHR--52. 

pm--6.25 Green Springs and Quail Ridge w/ a few extensions at the end. Good run. The pace is pretty solid on these runs. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 10.25
Weight: 0.00
Total Distance
9.00

am--5 DI w/ Lutheran/Neighborhood Bushes +. Lots of political talk.

pm--4 Set up cones and did some running around during the awesome 5x 1000 workout from the kids. They really are fit right now and running in a pack. 

Brooks Anthracite & Red 4 Miles: 9.00
Weight: 0.00
Total Distance
10.00

am--4 Lutheran LED/Weights/Harts. Gloves this morning. RHR--53.

pm--6 Middleton to the secret Forest park w/ some improvising near the end. Also erged for 10 minutes, 30 sec. hard w/ 1 min. recovery. 

Nike Vomero 11 Miles: 10.00
Weight: 0.00
Total Distance
7.75

am--4.75 Lutheran LED/Neighborhood Bushes. Just the varsity group this morning. Everyone seems to be feeling peppy. RHR--50. 

pm--3 Warm and cool w/ the kids, sandwiched around the dream mile. It's cool to see some PRs, or close to, at the end of the xc season. 

Brooks Anthracite & Red 4 Miles: 7.75
Weight: 0.00
Total Distance
6.00

pm--6 Barrel Roll figure-8 w/ Andy. I had some niggles behind the knee, but once I began running, they went away. Had a nice chat about Swedenborg. 

Altra Lone Peak 2.5 Miles: 6.00
Weight: 0.00
Total Distance
10.75

am--8.5 River Rd. out-and-back. Good group, feeling peppy. I added a bit w/ Jacey because she slept in. Went over the 2,000 mark for the year this morning. RHR--53.

pm--2.25 Costco Loop w/ grass. Really chill, fun run. 

Brooks Anthracite & Red 4 Miles: 9.50
Weight: 0.00
Total Distance
5.25

pm--5.25 Warm and cool w/ the kids, sandwiched around their workout. They are looking fast and fit. Both teams made the championship race, so that's awesome. RHR--49. 

Altra Torin 2.0 Miles: 5.25
Weight: 0.00
Total Distance
11.75

am--5 Old morning route to Coral Cliffs. I love the chill in the air this time of year. It makes the vision crisper and invigorates the body. Great banquet last night. RHR--53. 

pm--6.75 Reverse firestation w/ some mini excursions. Somehow, half of the girls ended up w/ balloons. Shod striders after. 

Nike Pegasus 30 Miles: 5.00Brooks Anthracite & Red 4 Miles: 6.75
Weight: 0.00
Comments
From addib on Wed, Nov 16, 2016 at 19:47:31 from 64.255.93.42

thanks for the sick socks. I'm gonna prove that I truly deserve them. Can't wait for this weekend. It's truly gonna be a blast!!!

Total Distance
8.50

am--5 Same run as yesterday w/ a little more chill in the air. The last 5 or 10 minutes, I picked up the pace. RHR--53. 

pm--3.5 Jaunt in Kingman, AZ, a runner's paradise.

Nike Vomero 11 Miles: 3.50Brooks Anthracite & Red 4 Miles: 5.00
Weight: 0.00
Total Distance
9.75

am--6.5 A nice run around Kingman, solving the world's problems. Off to Phoenix and the zoo. RHR--56.

pm--3.25 NXR course run w/ some pick-ups in a loose fartlek fashion. Excited to see how brace the kids will be mañana.

Nike Vomero 11 Miles: 6.50Brooks Anthracite & Red 4 Miles: 3.25
Weight: 0.00
Total Distance
4.00

am--4 Ran around, spectating the races. It's pretty fun to see these kids compete. 8th place showing from the girls and 14th from the boys. Great day to be a panther.

Nike Vomero 11 Miles: 4.00
Weight: 0.00
Total Distance
12.25

am--5 Lutheran LED/Bank w/ plyos after. Beautiful morning. We finished our run just in time, before the deluge. RHR--51. 

pm--7.25 Up/down hill work w/ a 10-minute tempo. This was hard work for me. The kids seemed to take it in stride. No big deal. It is starting to get chilly.

Brooks Anthracite & Red 4 Miles: 12.25
Weight: 0.00
Total Distance
11.50

am--5.5 DI/Neighborhood Bushes/Running Center Loop. Colder morning. I think we're on the threshold of Winter. My legs are pretty beat from yesterday. RHR--49. 

pm--6 Green Springs w/ some good chatter and fun. Legs feel wrecked.

Nike Pegasus 31 Miles: 11.50
Weight: 0.00
Total Distance
4.00

am--4 Ran around while kids did their workout. RHR--50.

Brooks Anthracite & Red 4 Miles: 4.00
Weight: 0.00
Total Distance
10.25

am--10.25 Suicidal Tendencies w/ Andy and Tom. Beautiful morning w/ good chatter. Happy Thanksgiving to all. RHR--50.

Altra Lone Peak 2.5 Miles: 10.25
Weight: 0.00
Total Distance
8.00

am--8 Reverse Loop through Santa Clara. After I climbed the cemetery hill, I felt good and just keep flowing. About 30 minutes of light-to-real tempo. Dipped into the 6:00s for the last 5 minutes. Felt awesome. RHR--51. 

Brooks Anthracite & Red 4 Miles: 8.00
Weight: 0.00
Total Distance
8.00

am--8 Barrel Roll from the bottom parking lot w/ Roger and some of the girls. We went over time just a bit. Ooops. Love running w/ those kids. Thankful to be a part of something great at PV. RHR--54. 

NB 790 (Feb. 2015) Miles: 8.00
Weight: 0.00
Total Distance
11.50

am--4.25 DI/Neighborhood Bushes. It was a cold one this morning, but once I got going, things felt good. Less residual aches starting this week than the past few weeks. RHR--47.

pm--7.25 Sunrise Loop. Anna was w/ us for the run. It was fun to see her push herself. 

Brooks Anthracite & Red 4 Miles: 11.50
Weight: 0.00
Total Distance
9.00

am--4.25 Serenity-to-Tuweap Loop. The morning was perfect for stargazing. Feeling decent after the sluggish run yesterday afternoon. RHR--50.

pm--4.75 Warm and cool w/ kids before and after the workout. They looked good out there.  I erged for 10 minutes, pulling pretty hard, when I got home. 

Altra Torin 2.0 Miles: 4.25Brooks Black & Electric 4 Miles: 4.75
Weight: 0.00
Total Distance
7.00

pm--7 Green Springs Loop by Alli's w/ 4x striders after. Chilly but strong. RHR--52. 

Brooks Anthracite & Red 4 Miles: 7.00
Weight: 0.00
Total Distance
8.25

am--5 Morning Route to Coral Cliffs w/ some Floyd in the head. Crisp air and clear skies made this run a beaut. RHR--53. 

pm--3.25 A short little run, passing the pine cone w/ Jacey, Addi, and Jess. Erged for 15 minutes after. I love the rhythm of the pull. It was easy stuff, mostly focused on keeping my Trans Abs strong. Carole King is awesome, also. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 3.25Nike Pegasus 31 Miles: 5.00
Weight: 0.00
Total Distance
9.25

am--4.25 Serenity/Tuweap Loop. I started mellow and let the legs and the feel dictate the remainder. Nice run. On these early morning runs, I focus quite a bit on form. Seems to be helpful. RHR--53. 

pm--5 Wave Fartlek on the tready. 4x 1 min. at 7:30, 1 min. at 7:00, and 1 min. progressing through the mid-6s w/ 2 min. recovery. Each set was 5 minutes. I was surprised at how quick the legs had to move, but the lungs seemed to handle it pretty well. 

Nike Vomero 11 Miles: 4.25Brooks Anthracite & Red 4 Miles: 5.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Dec 02, 2016 at 17:57:32 from 24.10.247.181

Those kind of treadmill workouts are great - I don't care what anybody says about the "dreadmill". It's a useful tool.

From Vis on Fri, Dec 02, 2016 at 19:00:42 from 174.208.3.131

I find that pace changes take the dread out the darn machine.

Total Distance
10.00

am--10 Reverse Santa Clara Loop w/ extension through Ivins. I felt pretty good. On Satruday runs, lately, I've been able to put in a moderate effort and end up getting some light tempo work, extended over some decent miles. Don't want to be that hammers every run, though. RHR--52. 

Brooks Anthracite & Red 4 Miles: 10.00
Weight: 0.00
Total Distance
10.50

am--4.5 Serenity to Tuweap w/ the Pearl Rose extension. Nice morning because I took it easy. My legs are a bit sore from the peppier work on Friday and Saturday. RHR--53. 

pm--6 Barrel Roll figure-8. Nice afternoon. Mid-50s in December is a gift. I'm learning some cool stuff about aerobic development. 

Nike Pegasus 30 Miles: 4.50NB 790 (Feb. 2015) Miles: 6.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Dec 05, 2016 at 09:34:44 from 163.248.33.220

"Peppier" - I like that.

Total Distance
5.50

pm--5.5 Ran after the track meeting. Working on getting the legs smoothly through the gait cycle. Erged 1k after.

Brooks Anthracite & Red 4 Miles: 5.50
Weight: 0.00
Total Distance
8.00

pm--8 CV Workout on the SC rugby field (6x 800). I didn't get out this morning and felt cruddy when I got home, so I chilled a bit before I went out. After a decent warm-up, I was able to hit 3:16, 3:17, 3:16, 3:16, 3:16, and 3:12 (6:30ish pace). Rest was ~2:30. By the last repeat, the effort required some focus, but, overall, I was surprised at how nice this was. Who knows what kind of shape I'm in, but I feel strong. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 8.00
Weight: 0.00
Total Distance
5.00

am--5 Coral Cliffs out-and-back, via Serenity. It was good to flush the legs a bit. RHR--52.

Brooks Anthracite & Red 4 Miles: 5.00
Weight: 0.00
Total Distance
10.00

pm--10 Out-and-back to Plant World w/ 5-mile tempo. I didn't know how things would go, but once I got started, my legs got rolling. I ended up w/ a 7:05 average for the 5er. The fitness seems pretty good after the fruitful xc season. RHR--50. 

Brooks Anthracite & Red 4 Miles: 10.00
Weight: 0.00
Total Distance
5.00

pm--5 Easy miles. I ran much later than planned. My buddy and I were going to hit the trails, but that plan caught a snag. I slogged through some miles and pulled 2k on the erg, really barreling down the last 500m. 

Decent week w/ a couple of quicker sessions. 

Nike Lunarglide 4 Miles: 5.00
Weight: 0.00
Total Distance
9.00

am--4.25 Serenity/Tuweap Loop. Just starting the week. RHR--50. 

pm--4.75 A nice little run into Green Valley after Julien's baptism. It was good to see most of the team together. The weather is fantastic right now. 

Altra Torin 2.0 Miles: 4.75Brooks Anthracite & Red 4 Miles: 4.25
Weight: 0.00
Total Distance
7.00

pm--7 Hour run w/ 5x pick-ups (6:50ish) w/ 4-min. regular pace between. I felt pretty good. Erged for 2k after. Hit the last 500m in under 2 minutes. RHR--52. 

Brooks Anthracite & Red 4 Miles: 7.00
Weight: 0.00
Total Distance
8.00

pm--5x 1000 @ CV pace. Same warm-up as last week and hit the intervals on the SC rubgy field. Because of the pick-ups yesterday, I was a little worried the legs wouldn't respond. They did OK. The splits were 4:00, 3:56, 4:00, 4:00, and 4:00 w/ ~2:30 between. Other than the 2nd, the intervals were right where they should be. That being said, today was more labored than last week. Still excited. RHR--55. 

On a more exciting note, we're expecting in May and found out today that it's a boy. 3 girls, now a boy. If anyone has any good boy names they aren't planning on using, send them my way. 

 

Nike Vomero 11 Miles: 8.00
Weight: 0.00
Comments
From Lil' D on Wed, Dec 14, 2016 at 19:18:21 from 71.37.68.40

YES!!! Name him Guillermo ;)

From Josie Bushar on Wed, Dec 21, 2016 at 16:24:34 from 71.37.75.115

Johann

From Josie Bushar on Wed, Dec 21, 2016 at 16:26:11 from 71.37.75.115

Walt or Walter or you should name it pace or strider or fartlek or miles after some running term

From Vis on Wed, Dec 21, 2016 at 19:48:59 from 199.201.102.37

Walt is a real possibility. I've talked to my wife about Strider or Fartlek, but she answered with a chuckle.

From Josie Bushar on Thu, Dec 22, 2016 at 21:54:16 from 71.37.75.115

That's a bummer. I thought fartlek was definitely the best option

Total Distance
12.00

am--5 Coral Cliff out-and-back. Good morning. My body seems to have handled the workout yesterday well enough. RHR--52. 

pm--7 Rim Circuit. It was overcast from the beginning, so I tried my darnedest to outrun the sunset and the rain. Mostly succeeded. 

Altra Lone Peak 2.5 Miles: 7.00Brooks Anthracite & Red 4 Miles: 5.00
Weight: 0.00
Total Distance
5.00

pm--5 Easy miles w/ 4x striders at the end. Felt decent. Pulled 2k after w/ increasing stroke rate and intensity. RHR--54. 

Brooks Anthracite & Red 4 Miles: 5.00
Weight: 0.00
Total Distance
9.00

am--9 Reverse SC Loop. I got out a little later. It was still chilly and windy, so I tighted up. After climbing the cemetery hill, I let the body do its thing. The pace was in the mid- to low-7s from the crest of the hill. Nice tempo work for me. Good week. RHR--49.

Nike Pegasus 31 Miles: 9.00
Weight: 0.00
Total Distance
8.25

am--5 Coral Cliffs out-and-back. It was a nice run in the stark winter temps. Afternoon practice w/ the kiddos today. I'm excited about that. RHR--52. 

pm--3.25 Run w/ the girls and Ryan, out to the PO and back. They haven't lost much fitness at all if the pace is evidence. 

Altra Torin 2.0 Miles: 5.00Brooks Anthracite & Red 4 Miles: 3.25
Weight: 0.00
Total Distance
9.00

am--5 Same route as yesterday. Nothing of note this morning. RHR--49. 

pm--4 Some road, some grass w/ barefoot striders after. The pace was as stout as yesterday.  Erged 2k when I got home (8:26.6). 

Brooks Anthracite & Red 4 Miles: 3.50Brooks Rico (20 Dec. 2016) Miles: 5.00
Weight: 0.00
Total Distance
7.75

pm--7.75 A good run w/ 4 miles of tempo in the middle. The tempo section started at 7:30 ad progressed down to the cusp of 7:00 over the last 2 miles. I feel really good at those paces. RHR--53. 

Brooks Rico (20 Dec. 2016) Miles: 7.75
Weight: 0.00
Total Distance
5.00

pm--5 Slow miles w/ some striders at the end. I erged for 10 minutes after. RHR--50.

Brooks Rico (20 Dec. 2016) Miles: 5.00
Weight: 0.00
Total Distance
7.00

pm--7 An hour run w/ pick-ups (1-, 2-, 1-, 2-, and 1-min. w/ recovery to 5 minutes) near the end. Nothing other to report. I decided to skip the 5k tomorrow; the weather looks wet. RHR--50. 

Nike Pegasus 31 Miles: 7.00
Weight: 0.00
Total Distance
3.00

am--3 Wise miles on Christmas Eve. Merry Christmas, everyone. RHR--48.

Brooks Rico (20 Dec. 2016) Miles: 3.00
Weight: 0.00
Total Distance
7.50

am--7.5 Kidney Loop. I decided to set an alarm and get my run in earlier. Days always go better when they start w/ a run. After busting some rust, the jaunt turned in to a light progressive run. I felt good. RHR--53. 

Brooks Rico (20 Dec. 2016) Miles: 7.50
Weight: 0.00
Comments
From addib on Mon, Dec 26, 2016 at 11:34:51 from 64.255.93.167

Hey I'm back on the blog!!! haha :) tell me a day that would work for you to run this week and I'll set it up to run with the girls cause we haven't run together at all...Haha hope to see you soon! also hope you had a Merry Christmas!

Total Distance
7.50

am--7.5 A nice run w/ 2x 4-min. and 3-min. pick-ups w/ 2 min. rest. It was a nice peppy run. I erged after w/ 30/30 (10x). Pulling like that is hard but should build explosiveness. RHR--50. 

Nike LunarEpic Miles: 7.50
Weight: 0.00
Total Distance
10.00

am--10 Ivins via the cemetery. As is the case recently, I ended up w/ a fast finish for the last 4 miles or so. I guess I just feel pretty good once the climbing is done. RHR--49. 

Brooks Rico (20 Dec. 2016) Miles: 10.00
Weight: 0.00
Comments
From addib on Wed, Dec 28, 2016 at 09:50:45 from 64.255.93.167

Hey the girls said Friday would work best. So Friday morning at 9 at Chuckwalla is what everyone wanted! Hope to see ya then! (I actually might not be able to go cause I might be driving with Brockman 😂)

From Vis on Wed, Dec 28, 2016 at 09:53:16 from 199.201.102.37

Thanks. I hope you can come, too.

From addib on Thu, Dec 29, 2016 at 20:00:21 from 64.255.92.126

I won't be there but have fun and I will see you next week!!!

Total Distance
7.00

am--7 Old morning route in the early morn. I felt good. My father-in-law took the boys out to do manly things afterwards. RHR--51.

Brooks Anthracite & Red 4 Miles: 7.00
Weight: 0.00
Total Distance
6.00

am--6 Chuckwalla w/ the kids. 6x striders after. I added a bit w/ the Finches. Not as cold as I would have thought. RHR--52. 

NB 790 (Feb. 2015) Miles: 6.00
Weight: 0.00
Total Distance
12.00

am--6.25 Anasazi w/ Tom and Andy. Last night's rain made the trail muddy but the temperature warmer. It was a nice run, discussing gnosticism and all sorts of things. RHR--54. 

pm--5.75 Last run of the year. I felt really good. Hit a 15-min. tempo, followed by 3-, 2-, 1-(3x)min. pick-ups at CV w/ equal recovery. Overall pace was in the 7-teens. A run like this brings a lot of positivity. I think I'm in shape to help the girls do great things in track. 

A few books I loved from the last year:

Mindset by Carol Dweck

Speed With Endurance by Bill Squires and Bruce Lehane

All the Light We Cannot See by Anthony Doerr

Give and Take by Adam Grant

and Tribe by Sebastian Junger

I have a long list for the upcoming year. I'll try to keep track of what I finish as I finish. 

 

Brooks Rico (20 Dec. 2016) Miles: 6.25Nike LunarEpic Miles: 5.75
Weight: 0.00
Comments
From Rob Murphy on Sat, Dec 31, 2016 at 21:20:22 from 24.10.247.181

Happy Mew Year!

I've only read one, so thanks.

Total Distance
2335.00
Altra Lone Peak 2.5 Miles: 141.50Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 205.00Red White & BLue 2 Miles: 120.75Nike Lunarglide 4 Miles: 102.75Altra Torin 2.0 Miles: 187.25Brooks Launch Miles: 129.00NB 1400 Miles: 127.00Brooks Black & Electric 4 Miles: 237.00Red & Black 3 (Dec. 4, 2014) Miles: 125.00NB 790 (Feb. 2015) Miles: 58.75Nike Pegasus 30 Miles: 210.50Memorial To Labor Miles: 642.75Nike Pegasus 31 Miles: 210.00Nike Vomero 11 Miles: 125.75Brooks Anthracite & Red 4 Miles: 201.75Brooks Rico (20 Dec. 2016) Miles: 44.50Nike LunarEpic Miles: 13.25
Weight: 0.00
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