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January 2017

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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.

Click to donate
to Ukraine's Armed Forces
Miles:This week: 6.00 Month: 104.50 Year: 374.00
NB 1400 Lifetime Miles: 275.75
Nike LunarEpic Lifetime Miles: 597.00
Nike Lunar Epic Oct. 2017 Lifetime Miles: 599.26
INOV8 F-Lite 195 Lifetime Miles: 544.25
Hoka Clifton 6 Lifetime Miles: 326.25
Bike Miles Lifetime Miles: 88.50
Erg Ks Lifetime Miles: 46.00
Hoka Speedgoat 4 Lifetime Miles: 417.25
Nike LunarEpic 2 Lifetime Miles: 176.25
Brooks L5 Lifetime Miles: 277.25
Desert Canyons Lifetime Miles: 106.50
PV Speedgoat 4 Lifetime Miles: 212.00
Brooks Launch 5 Lifetime Miles: 241.25
ASICS Cumulus 23 Lifetime Miles: 379.00
Brooks Glycerin 18 Lifetime Miles: 224.50
Brooks G20 Lifetime Miles: 148.75
Books 2022 Lifetime Miles: 40.00
Trail Runs 2022 Lifetime Miles: 103.00
Adidas Boston 10 Lifetime Miles: 254.50
Brooks G21 Lifetime Miles: 184.75
G20 Lifetime Miles: 147.25
Books 2023 Lifetime Miles: 50.00
Trail Runs 2023 Lifetime Miles: 106.00
Nike TK Lifetime Miles: 95.00
Altra Escalante 3 Lifetime Miles: 149.50
Altra Superior 5 Lifetime Miles: 175.25
Altra Torin 5 Lifetime Miles: 160.50
Tomir Lifetime Miles: 132.50
Kjerag Lifetime Miles: 134.75
Hoka Cielo Road Lifetime Miles: 25.50
Books 2024 Lifetime Miles: 14.00
Trail Runs 2024 Lifetime Miles: 20.00
BG 21 Lifetime Miles: 183.00
Total Distance
2385.00
Altra Lone Peak 2.5 Miles: 74.25Brooks Rico (20 Dec. 2016) Miles: 217.00Nike Vomero 11 Miles: 258.00Brooks Anthracite & Red 4 Miles: 194.25Altra Torin 2.0 Miles: 78.75Nike Pegasus 31 Miles: 290.00Nike LunarEpic Miles: 250.50Red & Black 3 (Dec. 4, 2014) Miles: 110.25Books 2017 Miles: 62.00NB 1400 Miles: 44.50NB 790 (Feb. 2015) Miles: 35.75Brooks Black & Electric 4 Miles: 160.25Nike Lunarglide 4 Miles: 43.75Nike Pegasus 30 Miles: 14.75Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 97.25Nike Structure 20 Miles: 214.00Hoka Clayton Miles: 105.50Nike Lunar Epic Oct. 2017 Miles: 60.25Nike Vomero NXR '17 Miles: 28.00Hoka Clifton 4 Miles: 41.00Nike Pegasus 34 Miles: 7.00Brooks Levitate Miles: 8.00
Weight: 0.00
Total Distance
7.00

am--7 Lower Zen w/ Andy. Deep discussion. At times, I was lost in concepts. Nonetheless, a good run. I wondered why so many people were running this morning, and then it dawned on me that it is a new year. Here's to making the resolution a lifestyle. RHR--50. 

Finished Gold in the Water by P. H. Mullen. It's about swimmers from Santa Clara Swimming Club and the pursuit of their 2000 Olympic dreams. Here are a couple great quotes: 

"It is a myth that greeat athletes outperform themselves under pressure. They access and unleash the potential they already possess. Wilkens was improvising his race, but he was accessing a lifetime of preparation. The best champions become the sum total of their parts" (315). 

"To make this team is going to be sweet, to fail is going to be very painful. Either way, the sun will come up the next day and life will go on. But those who strive, those who leave nothing on the table, those who will take the risk, will all be winners. Life is truly sweeter for those who truly live it. The world belongs, and will always belong, to the people who participate. Those who stand on the outside, who never risk, who never fail, cannot now, or will they ever, understand the beauty of each breath of life. So don't feel sorry for those who fail, feel sorry for the majority that never participate. They'll just never understand, let alone feel, all that life can and should be" (216). 

Altra Lone Peak 2.5 Miles: 7.00
Weight: 0.00
Total Distance
10.00

pm--10 Fit Farm out-and-back w/ 4x 1-min. pick-ups. I feel strong and beat. I don't consciously push the pace, but my body seems to crave a stout effort. Having no one to talk to surely adds to things. RHR--53.

I was reading 3 books the last few days. Finished the 2 today--Hamlet  and a book about Neutral Milk Hotel's last album, "The Aeroplane Over the Sea" from the 33 1/3 series. Over the last few days, I have immersed myself in the album. It is the height of vulnerability, beautiful and grotesque. If you have 40 minutes, take a listen. Books this year--3. 

 

Brooks Rico (20 Dec. 2016) Miles: 10.00
Weight: 0.00
Total Distance
8.00

am--4 Truncated morning run. Start work again today. It's been good to spend time w/ the family, but the routine always treats me well. RHR--54. 

pm--4 A few miles, w/ 8x striders, after a mostly unproductive day on the job. A teacher needs students. Plus, I'm just feeling ornery lately. 

Nike Vomero 11 Miles: 4.00Brooks Anthracite & Red 4 Miles: 4.00
Weight: 0.00
Total Distance
6.25

pm--6.25 Green Springs via Quail Ridge. We had a nice group and a stout pace on the first official day back. The run felt great. RHR--54. 

Brooks Rico (20 Dec. 2016) Miles: 6.25
Weight: 0.00
Total Distance
10.75

am--5.75 Morning run w/ duck pond hill. It was cold this morning but not frozen at home. Near PVHS, it is a frozen tundra. RHR--53. 

pm--5 Some miles w/ the girls on the warm and cool of their 6-min. test. 6x striders after. It was sunny but cold this afternoon. The long-sleeve shirt and gloves were a good decision. 

Altra Torin 2.0 Miles: 5.75Brooks Anthracite & Red 4 Miles: 5.00
Weight: 0.00
Total Distance
9.00

am--9 Cemetery Loop via Harmons. Cosmic run w/ a gradual drop in the pace to make it a negative split. Good to get back to school and run w/ the kids again. Nice first week of the year. RHR--53.

Finished a couple books today: the inspiration for Blade Runner, Philip K. Dick's Do Androids Dream of Electric Sheep?, and If This Isn't Nice, What Is? by Kurt Vonnegut. Both were enjoyable. A quote from Vonnegut's book--it's a collection of graduation speeches: 

"And only well-informed, warm-hearted people can teach others things they'll always remember and love. Computers and TV don't do that. 

A computer teaches a child what a computer can become.

An educated human being teaches a child what a child can become" (28-29). 

5 books this year. 

Brooks Rico (20 Dec. 2016) Miles: 9.00
Weight: 0.00
Total Distance
9.75

pm--9.75 Long run in the Fields w/ 4x 1-min. pick-ups around halfway. It was a beautiful afternoon. We had a nice run w/ some girls stepping up a bit. Fun stuff. RHR--53. 

Nike Pegasus 31 Miles: 9.75
Weight: 0.00
Total Distance
7.75

am--4.25 Morning run on the Serenity/Tuweap Loop. Rusty and rachety, at first. RHR--53. 

pm--3.5 Temple Quarry. With the big rocks through the middle, the trail runs slow. We took things at a chatty pace. 

Altra Torin 2.0 Miles: 3.50Brooks Rico (20 Dec. 2016) Miles: 4.25
Weight: 0.00
Total Distance
7.00

pm--7 Some intervals today. Been reading up on some Igloi-style training, so we decided to run some time-based intervals to work on pace recognition and form. 6x 1-min. @ tempo and threshold pace (7:00-6:40), 2x (5x 30-sec. @ CV (6:20)), and 6x 1-min. @ threshold and tempo. The intervals never felt hard--often the equal recovery was when I noticed heavier breathing--but I felt fairly tired by the end. The kids did great. We have some girls pushing for better things. RHR--53. 

Brooks Rico (20 Dec. 2016) Miles: 7.00
Weight: 0.00
Total Distance
11.50

am--4.5 Westside Baptist out-and-back via Serenity. It wasn't raining, but it was moist out. The legs felt better this morning. RHR--53. 

pm--7 Target out-and-back w/ 4x striders after. The legs felt a little tired. My feet are tight but loosening up. The girls are running really well, right now. On another note, when it's overcast and windy 50 degrees feels a bit colder.

Brooks Anthracite & Red 4 Miles: 7.00Nike LunarEpic Miles: 4.50
Weight: 0.00
Total Distance
7.00

am--7 Light Track Tempo (7:15-7:30). I can feel the week in my legs, but the tempo was great, nonetheless. We were hovering right about 7:15 for the entire 20 minutes of the tempo. The group was nice and big today. I love the newfound belief that some girls are getting. We also had a few new kids come out today. That's always cool. RHR--52. 

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

am--7 Rim Circuit in reverse w/ Andy. We had some nice chatter today while the rain sprinkled. I'm thankful for the Santa Clara River Reserve and its trails. RHR--53. 

I also finished my 6th book of the year--When Breath Becomes Air by Paul Kalanithi. I had checked this out from the school library--our librarian is probably the best high school librarian in the world--before the Christmas break, intending to read it. I didn't, so I took it back to school with the intention of returning it. But my conscience got the best of me, and I thought I better give it one chapter before I severed ties. Well, once I started, I couldn't put it down. That coupled with the fact that it's a quick read made for a couple days of profound thoughts on mortality. Two quotes that I loved:

"Years ago, it had occurred to me that Darwin and Nietzsche agreed on one thing: the defining characteristic of the organism is striving" (143). 

"I woke up in pain, facing another day--no project beyond breakfast seemed tenable. I can't go on, I thought, and immediately, its antiphon responded, completing Samuel Beckett's seven words, words I had learned long ago as an undergraduate: I'll go on. I got out of bed and took a step forward, repeating the phrase over and over: 'I can't go on. I'll go on'" (149). 

Altra Lone Peak 2.5 Miles: 7.00
Weight: 0.00
Comments
From Alli Peterson on Sat, Jan 14, 2017 at 13:32:51 from 174.23.136.152

You talk like an English teacher. Hbd robs

From Burt on Sat, Jan 14, 2017 at 17:40:11 from 70.176.85.97

Paul grew up in the same town as me. He was a few years younger than me so I really didn't know him very well. He had a brother that was a couple of years older than me that I didn't know either. His brother was valedictorian of their class.

From Burt on Sat, Jan 14, 2017 at 17:41:04 from 70.176.85.97

Now, who is this mysterious librarian, and do you think I could get her number?

From Alli Peterson on Sun, Jan 15, 2017 at 00:16:19 from 174.23.136.152

I'll be straight with ya burt. She's a frightening lady.

From Burt on Sun, Jan 15, 2017 at 01:12:46 from 70.176.85.97

😆

Total Distance
12.00

am--7.5 A good chunk of the way up Suicidal Tendencies and back w/ the PV kids. It was a beautiful morning that ended w/ doughnuts and chocolate milk for my birthday. What a thoughtful group of awesome kids. RHR--52. 

pm--4.5 Some miles w/ 10 minutes on the erg and some kettle bell deadlifts.

Red & Black 3 (Dec. 4, 2014) Miles: 4.50Altra Lone Peak 2.5 Miles: 7.50
Weight: 0.00
Comments
From asmittixc on Mon, Jan 16, 2017 at 13:35:32 from 136.61.1.37

Happy Birthday my friend! :)

From Holt on Mon, Jan 16, 2017 at 13:58:36 from 71.37.76.19

The fact that you still use the correct spelling of donuts is saying something... I don't know what, but something!

From asmittixc on Mon, Jan 16, 2017 at 14:01:07 from 136.61.1.37

I think it could go both ways... dounts...doughnuts. ;)

From Vis on Mon, Jan 16, 2017 at 20:45:18 from 199.201.102.37

Thanks, dudes.

Total Distance
11.25

am--4 Lutheran sign/Weights/Neighborhood. Cold but good morning. I only did bench, runners, and curls during weights, hoping that rowing most nights will strengthen my legs in a fashion similar to deadlifts/squats while engaging the core muscles that will keep my SI in place. RHR--50. 

pm--7.25 Pace and Form work. 3x 1 min. at tempo pace (7:00), 3x 1 min. at threshold pace (6:40), 2x (5x 30 sec. at CV (6:20)), 3x 1 min. at threshold, and 3x 1 min. at tempo. This work isn't hard but is tiring. We'll see how it works the system. We had a nice warm and a short cool. I'll have to remember that. 

Brooks Rico (20 Dec. 2016) Miles: 11.25
Weight: 0.00
Total Distance
5.75

pm--5.75 Telegraph out-and-back. Good run w/ some great singing. It was good to get an easy day. I feel sufficiently beat down. Erged 1k after. RHR--51. 

Nike Vomero 11 Miles: 5.75
Weight: 0.00
Comments
From addib on Wed, Jan 18, 2017 at 21:15:02 from 64.255.92.50

just FYI I blogged today's run 👍

Total Distance
11.25

am--4 Lutheran sign/light weights/Harts+. Same thing as Tuesday--Bench and runners. The drizzle this morning was more welcoming than I would've imagined. Perhaps, I was more focused on loosening up the right heel. It took a few minutes this morning. RHR--50.

pm--7.25 Tempo in the rain. The pace was 7:20 down to 7:00 for 25 minutes. We had a great group. I've said this a few times since the new year, some girls are really stepping up. Good hard fun this afternoon. 

Brooks Rico (20 Dec. 2016) Miles: 11.25
Weight: 0.00
Total Distance
7.00

am--7 Canyons Kidney Loop w/ return via Tuweap. Lovely drizzly morning. I probably overdressed, but, oh well. All told, I finished in just under an hour (55 minutes). RHR--53. 

Nike LunarEpic Miles: 7.00
Weight: 0.00
Total Distance
6.75

am--6.75 Cemetery Loop w/ out the Lava Ridge detour. We decided not to fight the weather up North, so I was home this morning. I set out through Santa Clara for a run around 8:00 am. Once I got up the cemetery hill--that was a bear, climbing into a cold headwind--the pace naturally picked up. I finished w/ a nice negative split. Erged 2k after. I felt spent in a good way after the work this morning. RHR--53. 

Finished my 7th and 8th books of the year--Shakespeare's King Lear and Chop Wood Carry Water by Joshua Medcalf. Lear is my favorite Shakspearean tragedy. Full of flattery, power, money, and suffering, it acts as a nice guide to navigating life. I love that the villains have some of the truest lines in some of the vilest times. A favorite line comes from Lear's madness: 

Gloucester: The trick of that voice I do well remember. Is 't not the King? 

Lear: Ay, every inch a king. When I do stare, see how the subject quakes. 

One lesson from the book is that we learn many of the greatest lessons when we're down and out, and we're down and out because of our pride. 

The other book is a fictitious analogy of a young man, who aspires to be a samurai archer, and the relationship w/ his sensei. It's a simple read and a great book on the power of process. This book clarified and confirmed many of the powerful concepts I've learned the last few years. 

Brooks Rico (20 Dec. 2016) Miles: 6.75Books 2017 Miles: 8.00
Weight: 0.00
Comments
From asmittixc on Mon, Jan 23, 2017 at 16:05:50 from 23.255.206.2

Nice mileage this week!!

Total Distance
11.00

pm--11 Long run w/ pick-ups (1-, 1-, 2-, 1-, 2-min. @ 6:50-7:00). I didn't get to run w/ the kiddos today because of department meetings--we solve all the world's problems in these meetings--so I ran when I got home. The run was nice. It left the legs sufficiently spent. RHR--52. 

Brooks Rico (20 Dec. 2016) Miles: 11.00
Weight: 0.00
Total Distance
8.75

am--Lutheran sign/Weights/Harts +. Chilly morning, but it was probably good for the lungs. I did some squats and dead lifts w/ the bar today, trying to ease back into things. RHR--49. 

pm--4.75 Dino Tracks. I felt beat today. Don't know what gives. Maybe it's the sickness that is knocking on my door. 

Altra Torin 2.0 Miles: 8.75
Weight: 0.00
Total Distance
7.00

pm--7 Timed Fartlek Pace and Form work. I wasn't sure how I would do today w/ the approaching gamboo. But, as is usually the case, I jumped in and felt good. We're starting to get a handle on the feel of the different paces. RHR--52. 

Brooks Anthracite & Red 4 Miles: 7.00
Weight: 0.00
Total Distance
10.25

am--4 Same as usual w/ squats and dead lifts, using the bar, getting back into it. Felt, if not better, the same as I have been this morning. RHR--54. 

pm--6.25 Green Springs hilly run w/ 6x striders on the track after. Good run w/ good pace and good people. 

Brooks Rico (20 Dec. 2016) Miles: 10.25
Weight: 0.00
Total Distance
7.25

pm--7.25 Track Tempo (28 min.) Another nice tempo w/ a good group. I love seeing kids keep fighting when the running becomes more difficult. Lots are answering the call. RHR--56. 

NB 1400 Miles: 7.25
Weight: 0.00
Total Distance
7.25

pm--7.25 Negative-split run. Nothing fancy. Felt good the whole run. A bit tight in the calves after. 

I finished another book--The Sympathizer by Viet Thanh Nguyen. My buddy gifted me the book for Christmas. It's award-winning fiction, meant to rattle the reader and make him "uncomfortable in a good way," according to the author. The book read slower than I would've thought but provided perspective of the conflict in Vietnam and events in the aftermath. Here's a quote from the book:

"We remain that most hopeful of creatures, a revolutionary in search of a revoution, although we will not dispute being called a dreamer doped by an illusion" (382). 

Nike LunarEpic Miles: 7.25Books 2017 Miles: 1.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Jan 28, 2017 at 18:12:28 from 24.10.247.181

So would you recommend it?

From Vis on Sat, Jan 28, 2017 at 18:29:03 from 199.201.102.37

The historical context alone would probably make it an intriguing read for you, Rob. I like most books I read--thus, I liked this one--but didn't love it.

Sadly, I don't know many people any more who read contemporary fiction. (YA fiction doesn't count.) So, I never know whether to recommend such a book. :( If you haven't read All The Light We Cannot See, pick it up ASAP.

From Rob Murphy on Sat, Jan 28, 2017 at 18:56:34 from 24.10.247.181

My wife does. I stick mostly to non-fiction. She's read All the Light so we have it. It's on my list.

Total Distance
9.50

pm--9.5 Parkway Loop w/ extension to Turtle Rd. w/ pick-ups. Good run w/ a dwindling group. The climes were perfect. RHR--56. 

Nike Pegasus 31 Miles: 9.50
Weight: 0.00
Total Distance
8.00

am--4 Lutheran sign/Weights/Harts +. Tired morning. Cold morning. RHR--52. 

pm--4 Mustang Pass. Dragging this afternoon. I erged 1k after. 

Brooks Rico (20 Dec. 2016) Miles: 8.00
Weight: 0.00
Comments
From asmittixc on Wed, Feb 01, 2017 at 15:57:12 from 23.255.206.2

I sure do miss Mustang Pass! One of my favorite runs! I must ask... what is erged?

From Vis on Wed, Feb 01, 2017 at 17:38:16 from 199.201.102.37

Erging is the rowing machine. I'm trying to incorporate crossfit lingo.

I talked your mom today. She's awesome.

Total Distance
7.25

pm--7.25 Pace and Form work. This was the same as last week w/ 5x 1-min. at 8k pace in the middle. Felt nice and strong w/ a good group, once again. RHR--52. 

NB 1400 Miles: 7.25
Weight: 0.00
Total Distance
9.75

am--4.25 Lutheran Sign/Weights/Harts +. Nice morning. It looks to be the last of the cold ones for the next week or so. My legs were still a little tight from yesterday's work when I started this morning. RHR--53. 

pm--5.5 Green Springs w/ barefoot striders after. Nice run. I had a good chat w/ Sarah. 

Brooks Rico (20 Dec. 2016) Miles: 8.75
Weight: 0.00
Total Distance
7.75

pm--7.75 Track Tempo. It was harder work today, and I never felt truly fluid. But, despite feeling tired this afternoon, the body responded well. Kids are doing awesome things. RHR--50. 

Nike Vomero 11 Miles: 7.75
Weight: 0.00
Total Distance
8.00

am--8 Santa Clara Loop via the cemetery. Decent, steady progress on the run. It was warmer this morning than it has been in a while, beautiful, actually. RHR--53. 

Nike LunarEpic Miles: 8.00
Weight: 0.00
Total Distance
9.50

pm--9.5 Turkey Road Long Run w/ 1, 1, 2, 1, 2 pick-ups. The run was great, overcast, and stout. I really wasn't in the greatest mood heading up. The cold that I never had remains in my chest or so it feels. But, once we got going, everything went well. RHR--56. 

Brooks Rico (20 Dec. 2016) Miles: 9.50
Weight: 0.00
Total Distance
6.50

am--3.5 DI/Weights/Harts+. I didn't get in as much before weights this morning. Bummer. The weather was beautiful on the run. The gloves were probably overkill. RHR--53. 

pm--3 Some miles before and after the rootbeer mile. I was manning the Instagram Live camera. Fun stuff. 

Brooks Anthracite & Red 4 Miles: 6.50
Weight: 0.00
Total Distance
10.00

am--4.25 DI/Neighborhood Bushes. Another fine morning. By the time we finished, I was feeling decent. I'm not sure if it's age or mileage, but I need a few miles before I feel like my breathing and gait and everything else are all in sync. RHR--52. 

pm--5.75 Pace and Form work. My left calf was a little twingy as we jumped into things--the CV work was at the beginning and end--but I decided to go and see how it would feel. Actually, I didn't think much of it when I started. Made it through the first set and the second set but couldn't keep on through the third set. I awkwardly jogged around the track until the girls were done and then called it quits for the day. Icing and rolling are in order. I'm bummed because I was feeling good today. 

Also finished my 10th book of the year, Testimony by Robbie Robertson. Over the years, particularly the last few that I've been dabbling w/ the bass guitar, I've gained a great appreciation for The Band, a group that really felt their way through songs in an organic, unified way. I enjoyed the book for its protrayal of their prime years, even though it's fairly one-sided, and the early '60s-'70s in rock culture. A quote at the end, written about the few hours in the wake of "The Last Waltz," their final show together, reminded me of the end of  an xc season: 

"Many of our guests had hardly got warmed up. They'd just had a taste and needed to play more music. Impromptu sessions were starting up in hotel suites and various locations, but for me, my cup had runneth over. I couldn't play another note. I found myself sitting on the floor against the wall of the hotel banquet room as people came and went in party spirit. Marty joined me  on the floor. We didn't need to talk; we just had to remember to breathe" (491). 

I really enjoyed spending time w/ this book over the last week or so. 

Brooks Rico (20 Dec. 2016) Miles: 10.00Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
7.50

pm--7.5 Light Tempo day. I took yesterday off because my calf got crazy gnarly during our CV stuff on Wednesday. I wore a compression sleeve the last few days and took it easy. Today, I planned on doing the warm-up and cool-down. During the warm-up, I felt pretty good so decided to jump into the tempo for a few minutes. I was jettisoned after 10 minutes, did a few laps, and got back in for another 10 minutes. There was some lingering soreness but no exacerbation. Nice day of running. RHR--53. 

Nike Vomero 11 Miles: 7.50
Weight: 0.00
Total Distance
8.00

pm--8 SC Parkway out-and-back. Things felt pretty good until I was about 5 miles out. I felt a pull in my calf and was forced to walk for a while. Getting sick of that and dreading the long, slow trek home, I tried jogging. My leg loosened up a bit, and I was able to get in a few more miles before the tightness came again. The rest tomorrow will do me good. Time to research this pain in the leg. RHR--53. 

Nike LunarEpic Miles: 8.00
Weight: 0.00
Total Distance
7.75

pm--7.75 Fields Long Run. I wasn't sure what I would run today, but Josie was going to shoot for 60 or 70 minutes. I thought I would give that a shot. My calf--I'm sure I have a soleus strain--felt the same throughout the run. And I feel pretty decent getting around on it after. That's a plus. I'm not going to jump into any quicker stuff and will try to avoid hills as much as possible this week. See how that works. RHR--51. 

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

pm--5 Prospector from under the freeway. I felt surprisingly good today. The soleus was a bit twitchy during the stretch after, but nothing big. RHR--49. 

NB 790 (Feb. 2015) Miles: 5.00
Weight: 0.00
Total Distance
9.50

am--2.5 Nearly to the bank and back. Leg feels a bit better. RHR--49.

pm--7 Ran laps around the track while the kids rocked their 8k-pace workout. Boy, they looked awesome today. 

Finished another book this evening: Bluebeard by Kurt Vonnegut. He's one of my favorites. I learned something about Armenia and Abstract Expressionism. Vonnegut mixes history and humor in a most palatable way. 

 

 

Brooks Rico (20 Dec. 2016) Miles: 9.50Books 2017 Miles: 1.00
Weight: 0.00
Comments
From Jacey Finch on Wed, Feb 15, 2017 at 17:53:40 from 24.40.88.35

You're gonna be better in no time!!!

Total Distance
5.00

pm--5 Out-and-back on Telegraph. We had a big group most of the run. RHR--52. 

Nike Pegasus 31 Miles: 5.00
Weight: 0.00
Total Distance
8.50

am--3.5 Neighborhood bushes and STG Running Center Loop. Nice drizzly morning, but, boy, was I tired. The weekend can't come soon enough. RHR--56.

pm--5 To and from the hill workout. Kids look strong. The leg feels a lot better. Next week should be a real week again. 

Brooks Rico (20 Dec. 2016) Miles: 8.50
Weight: 0.00
Total Distance
8.00

pm--8 Progressive Run for ~65 minutes. The leg felt decent. Upping the speed towards the end made it a bit tight. I erged for 10 minutes after. Good week. I seem to be on the up-and-up. 

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

am--8 Hurricane Rim Trail. I've never run this trail before, but today was a great day for. I had a blast, talking and talking and talking the whole time. Happy birthday to Jacey. RHR--53.

I also did some reading today and finished 2 books. The first is a classic--Great Expectations by Charles Dickens. I've read it once before but liked it even more the second time. It took  my mind to Huck Finn. Huck and Pip are very similar. Joe and Jim, as well. My AP Lit kids complained that it was long--it comes in at 497 pages--but it reads quickly. 

The second book I finished was The Team Captain's Leadership Manual by Jeff Janssen. The book outlines a 10-week plan to train team leaders. Once I got in the groove with the book, it flew by. Lots of great info that could be applicable in XC and the classroom. I want to put together outlines of each chapter. That's my next project. 

Altra Lone Peak 2.5 Miles: 8.00Books 2017 Miles: 2.00
Weight: 0.00
Total Distance
7.00

am--1.5 Weights and Harts+. Perfect weather this morning. I felt decent lifting. RHR--50.

pm--5.5 Green Springs. I love this run. Some hate it. We kept the run pretty chill today. I was feeling antsy in the back. 

I finished a short book this morning--Together is Better by Simon Sinek. The book is basically a quote book with illustrations. I love this author. He has a great interview about millenials in the workplace and has written one of the best books I've read in the past year or so--Start with Why. The latter was very helpful as we put together a mission for PVXC. 

Brooks Rico (20 Dec. 2016) Miles: 7.00Books 2017 Miles: 1.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Feb 21, 2017 at 18:59:32 from 24.10.247.181

You guys are on top of things at PVXC.

From Vis on Wed, Feb 22, 2017 at 08:11:02 from 204.113.55.59

I'm not sure about that, Rob. It seems like life has a way of getting the best of you just as you start to figure things out. Consequently, there always something to learn.

Total Distance
10.75

am--2.5 Wells Fargo and back. Lovely morning weather again. Jacey taught us some self defense. RHR--52. 

pm--8.25 8k-pace work 2x(4x 400 and 1x 800) w/ 4x barefoot striders. Nice workout. The 400s feel like something we could do all day. The 800s take a little more focus. My soleus feels a lot better. The striders get to the calf some, but, overall, today was a good day. 

Nike Vomero 11 Miles: 10.25
Weight: 0.00
Total Distance
7.00

am--1.75 Weights and Harts+. Feeling good w/ the lifting, and the weather is coold again. We could use a few more days of that. RHR--54. 

pm--5.25 Middleton through the new underpass. Nice run w/ some people doing some nice things. Most people seemed pretty peppy after the work yesterday. 

Brooks Rico (20 Dec. 2016) Miles: 7.00
Weight: 0.00
Total Distance
7.50

am--2.5 Cold morning run to Wells Fargo and back. There was a headwind on the way out that made the first few minutes miserable. The wind settled down after that. RHR--53. 

pm--5 Telegraph Church run. We had some new faces and others starting to step up. Good stuff.

Nike Pegasus 31 Miles: 7.50
Weight: 0.00
Total Distance
9.25

am--9.25 Southgate out-and-back w/ 1-, 2-, 1-, 2-, 1-min. pick-ups. Sufficiently tired after this one. The elevation profile shows that it's a slight downhill on the way out and a little climb on the way back. It did feel harder on the way back. The pace overall was strong. Even though the soleus feels good, I would've been rumbling, stumbling by the end of 13 miles. Guess I'm saying not running Dogtown was a good choice. RHR--53. 

Nike LunarEpic Miles: 9.25
Weight: 0.00
Total Distance
8.50

am--3.75 Wells Fargo w/ StG Running Center Loop to add. Felt good this morning. The girls were peppy even after their awesome half-marathon efforts on Saturday. RHR--53.

pm--4.75 Some Miles when I got home from practice, a date w/ my daughter, and a choir concert. My calf still has some tightness.

Brooks Rico (20 Dec. 2016) Miles: 8.50
Weight: 0.00
Total Distance
4.00

am--4 DI/Weights/Harts+. Fine morning. I'm lifting more each week, which feels good but also makes me anxious about my SI joint. I didn't run in the afternoon because we were timing kids. 

I did finish another book during a long day of ACT stuff. Why Die? is Graem Sims' bio of Percy "Only the fit are fearless" Cerutty. What an interesting guy. He was curious and crazy and innovative and egotistical. Bill Aris claims that Cerutty's work  is the foundation of what he does with his FM kids. That's what initially intrigued me about Percy, but his vision of athletics and life keeps me digging for more: 

"Many of their talks focused on the development of the Christ Consciousness in Elliott. Cerutty believed that the pain experienced in training and competition acted as a purifier, and that by accepting it and using it, rather than resisting it, a man might come to understand Christ's sacrifice, and develop more compassion as a result. The subsequent miracles would be wrought on the race track. Athletics, while requiring a degree of selfishness in an individual, would ultimately uplift mankind" (190). 

Good stuff. The thinkers that influenced Cerutty--Alexis Carrel and his book Man the Unknown, George Hackenschmidt and his book Physical Strength and How I Acquired It, Arthur Newton and his book Running, and, finally, Jiddu Krishnamurti--give me some more rabbit holes to explore. If you can get your hands on the book, it's worth the read. 

Nike Pegasus 31 Miles: 4.00Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
9.75

am--5.25 Harts/Wells Fargo/StG RC Loop. Felt purty good this morning. For some reason, I was all-around beat down yesterday. My heart rate this morning showed that. RHR--56. 

pm--4.5 A run when I got home. It was the last day of decath events today. I thoroughly enjoyed watching kids do well, some in events they had never tried and others in their signature event. Most of all, I love seeing kids latch on to an event and really find ways to own the event. 

Brooks Rico (20 Dec. 2016) Miles: 9.75
Weight: 0.00
Total Distance
8.50

am--3.5 DI/Weights/Harts. Weights weren't as successful because my SI joint felt like it was going to be mad at me if I did anything resembling serious lifting. I did do some bench and bar-only squatting. Cold morning. RHR--52. 

pm--5 Warm and cool w/ the girls. We had some cool things happening w/ our 800/1500m time trials. Back is progressively tightening throughout the day. 

Nike LunarEpic Miles: 8.50
Weight: 0.00
Total Distance
10.00

am--4.25 A little around the school/Wells Fargo/StG RC Loop. I had to loosed up my back before the kids came to run. Things loosened up pretty quickly. Just a word for running; no matter how I feel, a run in the morning makes the day better. RHR--56. 

pm--5.75 Green Springs via the double churches. It was warm, but no adverse effects. My back feels a lot better. (Last night my wife helped me realign my back.)

Brooks Rico (20 Dec. 2016) Miles: 10.00
Weight: 0.00
Comments
From Holt on Sat, Mar 04, 2017 at 16:01:37 from 71.37.87.187

Is that what we're calling that now! 😳

From Vis on Sat, Mar 04, 2017 at 21:10:42 from 199.201.102.37

On thursdays.👀

Total Distance
10.75

am--10.75 Cemetery Loop. I saw some runners from the Dirty Hurty and from Lake-to-Lake but no one I knew, except Decker in the event truck. About then, I had started into my tempo. The pace was hovering around 7:00 for most of the 35 minutes of the sesh. Nothing like stretching the legs w/ a little Genius on the earbuds. Felt nice and beat by the end. I love these runs. RHR--50. 

I finished another book today, Herman Melville's posthumous novella Billy Budd. The titular character is a innocent sacrifice in a time of mutiny paranoia. I would say he's Christlike if it weren't for the fatal forehead punch he delivers to a misguided soul.

Nike Vomero 11 Miles: 10.75Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
11.75

am--9.5 Long run from hospital to Sunrise w/ pick-ups. Pretty much all of our pick-ups were uphill and felt awesome. Golden crew. RHR--52.

pm--2.25 Grass loops at Sandstone. Nothing major. 

I finished another book yesterday. George Saunders wrote Lincoln in the Bardo when he learned that Lincoln went to the sepulchre where his son was laid to rest and pulled him out of his coffin to hold him. This was the night of the funeral, more tender than crazy. Most of the novel takes place in between this life and the next, in limbo.

One of the best parts of the book is watching the disembodied spirits enter Lincoln to try and influence his thoughts. In the end they become aware of his innermost thoughts. A particularly moving scene happens when most of the spirits jump into Lincoln to turn him around. The unity of purpose they share brings great things to pass. It's a nice passage on the effects of teamwork. 

I would recommend this book to anyone who could navigate the structure and can stomach some of the dark underbelly of mortal existence. 

 

Nike Pegasus 31 Miles: 11.25Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
9.75

am--3.75 DI/Weights (Lite)/Harts+. Nice run this morning. RHR--49. 

pm--6 Middleton. Really good group in the beautiful weather. At times, the pace was brisk, but, overall, things were right where they should be. I'm getting excited to see the kids race this weekend. 

Brooks Rico (20 Dec. 2016) Miles: 9.75
Weight: 0.00
Total Distance
10.00

am--7.75 Morning Workout (2x 1200, 2x (2x 400 and 600) w/ 4x race-pace striders) All of the repeats were at 8k pace. The workout felt good. We had a tight group that really pushes together. This is a good way to start a day--faster, fitter, stronger. RHR--56. 

pm--2.25 DI+. Easy run, and I needed it after this morning. 

Nike LunarEpic Miles: 10.00
Weight: 0.00
Total Distance
9.00

am--3.75 DI/Weights (Lite)/Harts+. Beautiful morning. I love the sunrises the last few days. Too bad we have to shift back to darkness on Sunday. RHR--51. 

pm--5.25 Green Springs. I could do this run everyday. It was nice and warm out, and with the first meet coming tomorrow, I couldn't stop talking. I'm sure some wish I would just chill once in a while. Oh well. 

Brooks Rico (20 Dec. 2016) Miles: 9.00
Weight: 0.00
Total Distance
6.50

am--6.5 DI/Neighborhood Bushes/Extended StG Running Center Loop. Nice morning. I could feel the week in my legs by the end of the run. First meet today. Hooray. RHR--51. 

Brooks Anthracite & Red 4 Miles: 6.50
Weight: 0.00
Total Distance
9.00

am--9 Canyons/Huntington meandering. I felt pretty good on the run. I love to finish these Saturday runs feeling spent, and I did. The morning was beautiful. The track meet was great. It gave kids a chance to get their feet wet in competition again. RHR--52. 

Nike Vomero 11 Miles: 9.00
Weight: 0.00
Total Distance
5.00

pm--5 Just some miles on the Tready. I figured I wanted to stay out of the sun after being in it all day and because it's nothing but sidewalk around the most magical place on earth. The treadmill didn't feel any softer than I imagine the sidewalk would. 

On another note, I finished 2 more books: The 17 Indisputable Laws of Teamwork by John C. Maxwell and Lennon Remembers by Jann S. Wenner. The first is great. I can't wait to use some of the ideas. The second is raw Lennon, sometimes laugh-out-loud funny, sometimes despicable, sometimes just what I thought he was. 

Nike Pegasus 31 Miles: 5.00Books 2017 Miles: 2.00
Weight: 0.00
Total Distance
7.00

pm--7 Nothing fancy. I can't wait to get back to my routine. I'm a creature of habit.

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

am--3 Heading back to the promised land today. This run is me hoping for a double. RHR--55.

Nike Pegasus 31 Miles: 3.00
Weight: 0.00
Total Distance
15.00

am--11 Big 8k (in more than one way) workout. I did this on the grass at the SC Rugby field. The field isn't flat like a track, but I needed a softer surface today. The workout went well. Although, it took some real focus on the 1ks and the last few repeats. (The workout was 4x (1000, 400, and 600 at 8k pace w/ equal recovery).) What a workout. I'm beat. Finished up w/ 4x striders. It's good to be back to the routine. Happy St. Patrick's Day. RHR--50. 

pm--4 Of all the days to double. I did anyway and erged 1k after. I also realized that the workout this morning was a misreading. Only the 1000s were supposed to be repeated. That made for an extra 3k. Maybe, I'll chalk it up as a big boy workout. 

I finished another book--The Obstacle is the Way by Ryan Holiday. It's a book based heavily on Stoicism. (There is a great video on YouTube about this book.) There are a lot of concepts that really resonate with me in the book and stories about Lincoln, Washington, Grant, Gandhi, Steve Jobs, etc. On the other hand, I cringe when there's a mention of a hedge fund manager or the author refers to Stoicism as an "operating system." Nevertheless, I enjoyed the book even though Holiday seems to be still developing the skills to communicate his message. These young authors, like Holiday, who proclaim a way to live life leave me curious. How do they gain so much wisdom so quickly? Perhaps, I need to read his more recent book, Ego is the Enemy, because my ego seems to be prowling. 

Brooks Anthracite & Red 4 Miles: 4.00Nike LunarEpic Miles: 11.00Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
7.00

am--7 Some progressive miles w/ 2k on the erg. The week started out badly, as far as running goes, but being back in the routine salvaged things. Rowing might be the salvation for my aging body. I think I'll hit it up 3-5 times a week. RHR--50.

Nike Vomero 11 Miles: 7.00
Weight: 0.00
Total Distance
11.75

am--9.5 Long Run mostly on the Sullivan Trail w/ pick-ups. The run came early, but it was fantastic. It was good to be back w/ the group. High RHR (61) this morning. 

pm--2.25 Grass loops at Sandstone. I felt a little dead in the legs this afternoon. 

Nike Pegasus 31 Miles: 10.00
Weight: 0.00
Total Distance
10.75

am--3 Harts/Weights-/Harts. Nice morning. I love the darker mornings. Temps are getting warmer. RHR--50. 

pm--7.75 8k-pace workout (4x 1200 w/ 4:15-4:30 recovery). Nice, hard workout. I love working w/ these brave PV Track kids. They're ready to run greatly. Also erged 2k when I got home. 

Nike LunarEpic Miles: 10.75
Weight: 0.00
Comments
From Colton Staheli on Tue, Mar 21, 2017 at 17:45:45 from 71.37.108.161

I'd say we're ready to turn some heads

From Vis on Tue, Mar 21, 2017 at 17:46:41 from 199.201.102.37

BOOM!!!

Total Distance
10.25

am--4.5 DI/Neighborhood Bushes+. Warm morning, beat legs, and good company makes for a decent start to the day. RHR--54. 

pm--5.75 Green Springs w/ 6x striders. Felt pretty flat and fatigued still, but the legs still move. 

Red & Black 3 (Dec. 4, 2014) Miles: 9.50
Weight: 0.00
Total Distance
8.75

am--3 Harts/Weight/Harts. Good morning run w/ only a threat of a drizzle. RHR--50. 

pm--5.75 Starbucks w/ 4x 200 accelerations. It was windy but nice w/ some sprinkles. Erged 1k when I got home. 

Nike Vomero 11 Miles: 8.75
Weight: 0.00
Total Distance
5.00

am--5 Ran up near The Canyons. My heel took a while longer to loosen up this morning. Invite today. Here's to hoping it's a great one. RHR--59. 

Brooks Black & Electric 4 Miles: 5.00
Weight: 0.00
Total Distance
5.50

pm--5.5 Ran a bit when I got home from the PV Invite. Nothing special. My achilles/PF (not sure which at the moment, but it probably doesn't matter since they're all part of the same chain of action) is bugging. I'll do some rehabbing. Erged for 3k after. RHR--59. 

Nike Lunarglide 4 Miles: 5.50
Weight: 0.00
Total Distance
11.75

am--9.5 Foremaster/Hospital/River Trail Long Run w/ 1, 2, 1, 2, 1 pickups. The morning felt pretty good. The girls were in great spirits. RHR--49. 

pm--2.25 Usual Sandstone barefoot stuff. It was a little chilly out. 

Nike Pegasus 31 Miles: 10.50
Weight: 0.00
Total Distance
10.50

am--3 Harts/Bench/Harts. Chilly but nice. RHR--49.

pm--7.5 Combo Workout (3x 85-sec. hills and 4x 800 at 8k pace). It was tough in a fun way today. The group rocked it together. Erged 1k after.

Nike LunarEpic Miles: 10.50
Weight: 0.00
Total Distance
5.50

am--5.5 Telegraph out-and-back. Chill recovery run this morning. RHR--56. 

Red & Black 3 (Dec. 4, 2014) Miles: 5.50
Weight: 0.00
Total Distance
9.25

am--3.75 DI/Weights/Harts+. Really hammered it w/ the Trilogy dudes and Josh. RHR--52.

pm--5.5 Target out-and-back w/ 6x fast striders after. Windy but fun. Erged 3k when I got home. 

I finished another book--Their Eyes Were Watching God by Zora Neale Hurston. I love the book so much I talked my wife into naming our youngest daughter Zora. I like the female perspective, the poetic prose, and the raw Eatonville dialect. A winner in my book even though it took me two tries to finsh it initially. 

Nike Vomero 11 Miles: 8.50Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
5.75

am--5.75 All around PV in the threatening weather. It was a nice run. Probably no run later due to the Hurricane meet. RHR--57. 

Altra Torin 2.0 Miles: 5.75
Weight: 0.00
Total Distance
7.25

am--7.25 Canyons Kidney Loop before the meet. I felt good, and the morning was beautiful. The meet went well. Some cool things happened.RHR--56.

I finished another book--Ego is the Enemy. Ryan Holiday has cool ideas to share, and I need some humility. This book came at a good time. It's full of interesting anecdotes about famous and not so famous people and is a quick read.

Nike Pegasus 30 Miles: 7.25Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
12.50

am--10 Long Run w/ 2x 15-min. tempo sections. We did a big loop onto the River Trail. I wasn't sure how this was going to go, but it went well. I felt strong. We got progressively stronger, and the group split a bit. RHR--57. 

pm--2.5 Ran in the school because of lightning. Should be the worst of runs, but hearing a big group of girls sing High School Musical songs brings joy to the soul. I have the coolest job ever. Erged 2k (8:45.1) after.

I also finished another small book--Speed Work for Distance Training by Bob Schul. He offers a training method based off Mihaly Igloi's interval/effort workouts. I'm intrigued by the idea of many short reps to stave off any anaerobic detriment while keeping the heart rate up. This is something to look into more. Schul, an Olympic champion in the 5k, also wrote a biography that is in my queue. 

Nike Pegasus 31 Miles: 12.50Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
5.00

am--3.5 DI/weights/Harts. Nearly freezing morning but a good run. RHR--49.

pm--1.5 We had Panther Relays today. I didn't get much running but did throw down a 2:42 anchor 800. I've never raced an 800, but that time feels about right for the shape I'm in. Brianna held me off and cost me doughnuts.

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

am--4.25 Reverse Costco Loop via Biolife/Zions/Costco Loop w/ Sportsman's parking lot extension. Nice morning to run. My heel was stiff and hurting this morning, but once it loosened, I felt good at a steady pace. RHR--51. 

pm--5.75 Green Springs. I was dragging a bit on the way out but felt peppy on the way back. Beautiful afternoon. Erged 3k when I got home. 

Nike Vomero 11 Miles: 10.00
Weight: 0.00
Total Distance
9.50

am--3.5 DI/Weights/Harts. Good morning. Working on my back kick while running on my lonesome gets me moving. RHR--52. 

pm--6 Reverse Middleton w/ Sandburg's extension w/ 6x barefoot striders. Felt decent throughout.

Red & Black 3 (Dec. 4, 2014) Miles: 8.75
Weight: 0.00
Total Distance
6.00

am--6 DI/Bank/Reverse DI. I woke up gunky in the nose but felt ok otherwise. No afternoon run because of the meet at DH. RHR--52.

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

pm--7 Nice, easy progressive run. I woke up sick, full of off-colored mucus, and went so far as to dress in my running clothes for an early run but decided to cash in and get another hour of sleep. Meet went well. Things seem to be turning a corner for the team. I got home, took a nap, and then ran. Erged a hard 1k after (4:05). 

Nike LunarEpic Miles: 7.00
Weight: 0.00
Total Distance
11.25

am--9 Long run w/ LT work and 5x hills. The workout pushed into a zone that requires mental focus. I did love the hills though. RHR--53.

pm--2.25 Usual Monday w/ some barefooting at Sandstone. 

Nike Pegasus 31 Miles: 10.00
Weight: 0.00
Total Distance
9.00

am--3 Harts x 2 and weights. Nice run this morning. RHR--51.

pm--6 Hospital out-and-back. Felt flat at the beginning but loosened up by the time we flipped. Love running with the crew.

Brooks Black & Electric 4 Miles: 9.00
Weight: 0.00
Total Distance
7.75

am--5.75 Reverse fire station w/ 6x fast striders. The striders felt awesome, strong and fast, other than the cold, damp grass. RHR--53.

pm--2 Nice run with some of the girls I don't get to run with as much. It was fun to chat with them.

Nike Vomero 11 Miles: 6.25
Weight: 0.00
Total Distance
4.00

am--4 Lutheran sign/Weights/Harts. I got a tiny bit more this morning because I won't be running tonight with the meet. This morning's run was nice. I went with some push. That always feels good. RHR--53. 

Red & Black 3 (Dec. 4, 2014) Miles: 4.00
Weight: 0.00
Total Distance
7.50

am--7.5 Kidney Loop at a progressive place. I felt good after I got going. The meet went well, also. RHR--53. 

I also finished another book--No Bugles No Drums by Peter Snell and Garth Gilmour. This is an autobiography of the famous NZ 800m and 1500m runner. I was hoping to get some kind of insight into the practices of Arthur Lydiard--it did mention him a bit--but learned more about the tenacity and confidence of Peter Snell. Over and over in the book, he runs time trials and races in the 1:4xs and low 1:5xs and miles under 4:00. He makes it seem so easy. This guy had grit. I mean he was mostly an 800 runner--880 actually--running upwards of 100 miles a week. Here's my favorite quote:

"I treasure a great deal the background I received as a youth in many sports, coupled with the knowledge I have of training in one particular sport and the confidence stemming from success in achieving the very pinnacle therein. I know now that this confidence can be applied to just about any other phase of life. The principles of anything you do are basically the same. It now makes sense to me when someone sets out with the decision that he is going to be, say, a great painter. I know that, if he has required the ability to begin with, he can achieve that ambition. Once you have acquired the knowledge of what a human being can make himself do, it becomes a powerful force in anything you aim to accomplish" (233-234). 

Speaking truth. 

Nike LunarEpic Miles: 7.50Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
10.00

am--10 Big loop around the cemetery and back into Green Valley. I just tried to keep calm and smooth. And, although I was a bit beat from being in the sun yesterday, the run was a cleanser. RHR--54. 

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

am--10 Suicidal Tendencies. I figured I better hit this trail sometime over the weekend because I may not have the chance for a while. The run was good. Hit my best time on the out-and-back, not saying much. RHR--53.

Finished another book, an AP text, A Portrait of the Artist as a Young Man by James Joyce. From what I gather, this is the easiest of Joyce's books. That being said, I wouldn't have got as much out of the book without the copious end notes. He claims that his purpose in life is "to discover the mode of life or of art whereby your spirit could express itself in unfettered freedom." Sounds like a description of running to me.

Altra Lone Peak 2.5 Miles: 10.00Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
6.00

pm--6 Green Springs w/ striders. I missed the morning run because my wife thought the little guy was on his way, but things settled down. I had fun running w/ the girls. What a crew. RHR--53. 

Brooks Anthracite & Red 4 Miles: 5.50
Weight: 0.00
Total Distance
7.50

am--5 Ran around before, during, and after the girls' workout. They rocked it in the perfect morning temps. RHR--53. 

pm--2.5 DI+. Had a a good chat w/ Alli. 

Nike Pegasus 30 Miles: 7.50
Weight: 0.00
Comments
From Colton Staheli on Wed, Apr 19, 2017 at 18:22:15 from 71.37.108.84

Ah I love good chats w/ Alli

Total Distance
8.50

am--3 Harts (2x). Good run w/ sprinkler fun. RHR--53

pm--5.5 2450 w/ 6x striders. We had to canvas a neighborhood w/ info sheets for a race this weekend. Felt tired but good. I also erged 2k. It's been a few days.

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

am--6 Weird Loop/Wells Fargo/Reverse Lutheran Loop. It was a beautiful morning, and, although my achilles was hurting at the beginning, the run was just as beautiful. No run later w/ the track meet going on. RHR--50. 

Nike LunarEpic Miles: 6.00
Weight: 0.00
Total Distance
7.50

am--7.5 Progression Run before the meet. Once the Achilles gets warm, everything is good. I love runs like this where, regardless of ups or downs, the pace continually gets stronger. Put the 2 days of the meet together, the kids performed pretty well. RHR--49.

Nike Vomero 11 Miles: 7.50
Weight: 0.00
Total Distance
12.00

am--9.75 Parkway w/ pick-ups around 8k pace. Really nice run this morning. The pick-ups felt great. My body feels like it was meant to run smooth and fast. We had a slight crew this morning w/ student-body posters going up in the a.m. I did get to run about 10 minutes w/ Addi and Ellie at the end. RHR--50. 

pm--2.25 Grass run at Sandstone. My achilles is pretty tender. I erged 3k when I got home. 

One more book to the list--Leaders Eat Last by Simon Sinek. I really find myself nodding as I read this guy's ideas. This book is more varied than Start With Why and extrapolates the ideas he shares in the "Millenials in the Workplace" video you can find on YouTube. The book is a quick read that sheds some light on building culture in an organization. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 10.50Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
9.00

am--3.5 DI/Weights/Harts. Beautiful morning after the wind died down. My heel took a second to get going, but, once again, it really loosens up nicely. RHR--46.

pm--5.5 Middleton to the secret park. We found out who that J. Rog is not the shortest on the team, and word on the street is she's still growing. 6x striders to end things. I kept my shoes on because of the gnarly stickers and my achilles. 

Nike Pegasus 31 Miles: 9.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Apr 25, 2017 at 18:21:25 from 67.166.78.47

Careful with the achilles. Those buggers are slow to heal.

From Alli Peterson on Tue, Apr 25, 2017 at 21:41:01 from 174.23.185.96

^^^^^^^^

Total Distance
7.50

am--5 Not totally sure about the mileage, but I ran everything but the intervals w/ the girls. They had another great workout. RHR--50

pm--2.5 Lutheran Loop. Felt decent this afternoon. Folks are in pretty good spirits. Also, it looks like I'll be going to Cedar instead of Orem. I was excited about Orem, but kids will be doing great things in Cedar, as well. Erged 1k (4:15) w/ some Fartlek. 

Brooks Anthracite & Red 4 Miles: 7.50
Weight: 0.00
Comments
From Colton Staheli on Wed, Apr 26, 2017 at 17:58:53 from 71.37.116.231

You'll miss a party with me in Orem

Total Distance
9.00

am--3.5 DI/Wieghts/Harts. Really nice morning. RHR--49.

pm--5.5 Green Springs w/ 6x barefoot striders. The run was pretty chill. Everybody's legs are coming back to them. Note: avoid barefoot striders for a few days. My lower leg felt pretty good most of the day until striders. 

Nike Vomero 11 Miles: 8.50
Weight: 0.00
Comments
From Alli Peterson on Thu, Apr 27, 2017 at 20:43:24 from 174.23.185.96

Roberts I literally keep my shoes on every day for this exact reason learn from my example

Total Distance
6.00

am--6 Harts/Wells Fargo w/ Lutheran Loop. Seeing some improvement in the Achilles after icing--boy, that hurt--and eccentric calf drops. The weather was perfect this morning. I've decided that I could deal w/ the monotony of 50-degree days everyday. RHR--51. 

Brooks Black & Electric 4 Miles: 6.00
Weight: 0.00
Total Distance
6.50

pm--6.5 Easy, progressive run. I worked into things and got to a decent pace. I'm noticing that my lungs handle this kind of running better than they ever have. I'd like to think that's because of some fitness gains. Who knows? Erged 2k (8:28). Other than that, another track weekend checked off. This meet, although cold to the bone, ended w/ the team wtinessing a thrower hit her state-qualifying jav mark. RHR--50.

Nike LunarEpic Miles: 6.50
Weight: 0.00
Total Distance
7.50

am--7.5 Foremaster Loop w/ Wendy's Extension and 6x Track Striders. Nice run this morning. Later in the day, our first boy, Arthur Walt, was born. Great day. RHR--48.

Nike Pegasus 31 Miles: 7.50
Weight: 0.00
Comments
From Alli Peterson on Tue, May 02, 2017 at 14:40:21 from 209.33.198.54

YAY!!! Congrats Roberts!! Also don't worry, me & dallen led the class today & kept them in order

From Eugene on Tue, May 02, 2017 at 17:40:02 from 130.160.194.17

Congrats Vis!

From Vis on Wed, May 03, 2017 at 21:03:47 from 199.201.102.37

Thanks, guys.

Total Distance
7.50

am--7.5 Got the kids off to school and ran a little before I went to get Mama and baby. The achilles feels ok, especially after I get going. Erged 3k after. RHR--50.

Nike Lunarglide 4 Miles: 7.50
Weight: 0.00
Total Distance
8.50

am--5 Same as the other morning workouts. I did the warm and cool w/ the girls and did some running here and there for times and the recovery in between reps. RHR--49.

pm--3.5 Old morning route in the afternoon. It's getting warmer, and my darn window winder broke. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 8.50
Weight: 0.00
Total Distance
7.25

am--1.5 Morning run w/ weights. It was beautiful out. I didn't get any miles in before because the kid had a resless night. RHR--50

pm--5.75 Middleton w/ the secret park and a few minutes on the Middleton Trail. We did striders on the field at the end. Although it was a scorcher, I loved every minute of the run. I'm falling in love w/ the tough things. 

Brooks Black & Electric 4 Miles: 7.25
Weight: 0.00
Total Distance
7.50

am--7.5 Kidney Loop via Serenity. It took me a while to get going this morning, but the juice finally flowed. I love runs like this because the pace gets stronger and stronger. Generally, I work down to a tempo pace. Hollows one out. RHR--50. 

Nike Vomero 11 Miles: 7.50
Weight: 0.00
Comments
From Alli Peterson on Fri, May 05, 2017 at 08:33:54 from 205.126.15.242

Roberts our sub is scary can you come back

Total Distance
5.25

am--5.25 Trail run near the Draper Temple (Coyote Gulch or Springs?). Twice in the run, there were 300 ft. climbs in just over a mile. So the pace was a little slower than normal. I think the girls appreciated that. Pretty jealous of those trails. 

Finished The Princess Bride on the bus ride home from SLC. It's different than the movie; I won't say better. The reader gets a bit more backstory but has to have the movie to fill his/her head with those character quirks that make it such a classic. As with Ender's Game, I found something useful for real life in this book. Westley's stoic attitude, in particular, his unflinching resolve while strapped to the machine, is exemplary. I'll see if there is a way to transfer that from the pages. 

Nike LunarEpic Miles: 5.25Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
7.25

am--5 Running during the kids' workout. Another good workout for the kids. RHR--50.

pm--2.25 Loops on the softball field after a nice heart-to-heart with the kiddos.

Ceremony by Leslie Marmon Silko is done. I've read it before but saw it in a new light. The book is about a young man, white father and Laguna mother, and his struggle to deal with his heritage and PTSD after WWII. My favortie line comes from his gma: "It seems like I already heard these stories before . . . only thing is, the names sound different" (260). Preach, grandma!

Brooks Anthracite & Red 4 Miles: 5.00Books 2017 Miles: 1.00
Weight: 0.00
Comments
From Colton Staheli on Mon, May 08, 2017 at 20:23:51 from 71.37.116.130

What the heck it the RHR thing???

From Vis on Mon, May 08, 2017 at 20:48:23 from 199.201.102.37

Resting Heart Rate. I take it in the morning before I get out of bed. It's a pretty good indicator of recovery and fitness gains.

Total Distance
8.00

am--3.5 DI w/ Dallen/Weights/Harts. Nice push w/ Dallen and good run after w/ the girls. I love my job. RHR--50. 

pm--4.5 Outback out-and-back w/ striders. We ran in some beautiful weather, hit a nice pace, and got back to a lightning warning. Thus, we did striders in the hall. The explosiveness of striders aggravates the achilles. Other than that, it felt better today. Erged 2k.

Nike Pegasus 31 Miles: 8.00
Weight: 0.00
Total Distance
6.25

am--6.25 DI/Almost Stop Sign/Lutheran LED. We got some rain last night. How lovely! The entire run this morning was at a strong pace, especially the last few minutes w/ Julien. Excited for Region this afternoon and tomorrow. RHR--51. 

Brooks Black & Electric 4 Miles: 6.25
Weight: 0.00
Total Distance
5.50

am--5.5 DI/Wieghts/Harts/Reverse DI. Good morning running. I felt peppy, due, perhaps, to the good showing we had yesterday at day 1 of region. I was sweating up a storm by the end of the run. Some heel drops made my life a little better. RHR--50. 

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

am--4.25 Tuweap Loop via Serenity. I slept in a bit before I got out. Hit a decent pace and loved it. RHR--48. 

pm--4.75 Mustang Pass w/ 6x striders. It was hot out, and the stickers were attacking. Learning to love the tough things. 

Nike Lunarglide 4 Miles: 4.25Red & Black 3 (Dec. 4, 2014) Miles: 4.75
Weight: 0.00
Total Distance
10.50

am--10.5 Reverse Firestation w/ Quail Ridge and some running w/ the girls before and after their workout. By the end of my initial run, I was working down to the mid-6s. The run was hard but good. The girls looked great in the workout. Good things are coming this weekend. RHR--50. 

Nike Vomero 11 Miles: 10.50
Weight: 0.00
Total Distance
8.50

am--4 Lutheran LED/Out on Panorama. OK morning. I slept in a few minutes and still got in a couple miles before the kids came. RHR--47.

pm--4.5 Telegraph out-and-back. Achilles is feeling decent. I opted out of striders to see if that would mitigate things. 

Brooks Black & Electric 4 Miles: 8.50
Weight: 0.00
Total Distance
10.25

am--3.5 DI/Harts. The achilles is annoying right now. Not terribly painful but never absent for long. On a lighter note, the weather was perfect this morning. RHR--51.

pm--6.75 River Trail w/ CV pick-ups. The pick-ups and recovery between always totalled 5 minutes--1 on, 4 off, 2 on, 3 off, 3 on, 2 off, and 4 on, 1 off. Really nice group working together, getting stronger together. Had a little meeting after about Bob Firman. 

Nike Pegasus 31 Miles: 10.25
Weight: 0.00
Total Distance
7.75

am--5.5 A little loop to warm up the achilles, then a decent run w/ the girls w/ 6x striders after. Other than a little soreness in the quads, I didn't have any ill effects from yesterday's work. RHR--50. 

pm--2.25 A small group of us ran around the softball field in the rain. Refer 3k after.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 7.75
Weight: 0.00
Total Distance
5.75

am--5.75 A variation of my old morning route. It was almost chilly this morning, but everything warmed up nicely. I ended up hitting a decent pace and wanting to push the hills. RHR--50. 

Nike LunarEpic Miles: 5.75
Weight: 0.00
Total Distance
4.00

am--4 A quick run around BYU. RHR--56.

Brooks Anthracite & Red 4 Miles: 4.00
Weight: 0.00
Total Distance
5.50

am--5.5 Utah Lake shoreline run. Good convo, good pace, good times. Kids are doing cool things at state. RHR--54.

Nike Vomero 11 Miles: 5.50
Weight: 0.00
Total Distance
2.50

pm--2.5 Ran on the treadmill until it broke. Erged 2k in 8:12.6 after. I'll run up to the end of this month then take few days off before xc starts.

Brooks Black & Electric 4 Miles: 2.50
Weight: 0.00
Total Distance
7.50

am--7.5 Kidney Loop w/ a progressive effort. It took me a few miles to warm-up and get my breathing settled. By the end, things went smoothly. RHR--50. 

Nike Pegasus 31 Miles: 7.50
Weight: 0.00
Total Distance
8.00

am--5 Easy run into Green Valley. I took it a bit easier than yesterday. RHR--56. 

pm--3 A short, chill neighborhood run w/ my buddy, Clint. He's getting into running and was nice enough to take it easy on me. I also picked up some shoes w/ a little more support to see if a little variation will help my achilles. I've had success w/ mild stability shoes in the past. So here goes nothing. 

Red & Black 3 (Dec. 4, 2014) Miles: 5.00Nike Structure 20 Miles: 3.00
Weight: 0.00
Total Distance
7.00

am--7 SC Parkway out-and-back via Serenity. I started out to start out and end up gradually increasing the pace. (This happens when I don't have anyone to talk w/ me.) Ultimately, the run turns into light tempo pace, tempo pace, and down near CV pace. Comfortably hard work. 4x 30 sec. on the erg after. RHR--53. 

Nike LunarEpic Miles: 7.00
Weight: 0.00
Total Distance
7.25

pm--7.25 Grass loops at the SC Rugby grounds. I decided to make this an afternoon run, and, truly, it was pleasant. The best preemptive strike for a warm afternoon run is constant hydration throughout the day. Granted, it wasn't exceptionally hot today. I've also noticed over the last few weeks that the pace of my runs is about 45-60 seconds faster than last year. The training we've been doing over the last year really does build a nice aerobic engine. RHR--50. 

On the book front, I finished another one--Reach for the Summit by Pat Summitt. It's a great book for teachers and coaches. A few things I like about the book: 

1) She was successful in helping female student athletes grow as athletes and people. Any coach worth a grain of salt would hope to do something similar. 

2) Success, although defined differently by different people, is hard-fought and takes a commitment. Pat talks about success at Tennessee being a national championship, while success for her son is sleeping in a bunk bed. 

3) Attention to the mental aspect of life and competition is just as important to team building as the physical, perhaps even more important. Pat had some great coaches to help her with this. 

4) The anecdotes were scary, sad, and funny but all contributed to the lessons. We learn through stories. 

5) Pat was an in-your-face disciplinarian. I grew up with one of those. He is my dad. It wasn't always easy being the only son of a sergeant and coach, but I'm thankful for the lessons he has taught me. I continue to realize he was right most of the time. 

Books 2017 Miles: 1.00Nike Structure 20 Miles: 7.25
Weight: 0.00
Total Distance
7.00

am--7 Near Zen w/ Tom. Took our time, enjoying the weather and nature. Most of the conversation centered on Jordan Peterson. He sounds like an interesting mythological thinker. I'll have to check him out a bit more. RHR--53. 

NB 790 (Feb. 2015) Miles: 7.00
Weight: 0.00
Total Distance
5.00

pm--5 Green Valley Loop. Chill run in the gloaming. RHR--49.

I read an angsty young-adult novel over the weekend--You Don't Know Me by David Klass. The voice was charismatic and the story engaging. I don't read books like this often, but it was a nice detour. 

Nike Vomero 11 Miles: 5.00Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
6.50

pm--6.5 4x 5-min. intervals @ 8k pace. The on section starts at 1 minute and increases by a minute each interval w/ the rest shrinking. I did this at the SC Rugby ground. I'm loving the grass for its strengthening and softening qualities. 

I'm not sure why I'm running in the 97-degree afternoon--actually, I have a tough time waking up when no one is counting on me--but it definitely calluses me for difficult workouts in the future. Surprisingly, I didn't have an elapsed time, so I had to work off distance. I was nearly right on w/ .75 for each 5-minute section. Good work today. RHR--49. 

Brooks Anthracite & Red 4 Miles: 6.50
Weight: 0.00
Total Distance
8.00

am--8 Ivins out-and-back via the SC Parkway. I got up. Yay! My legs feel a little beat from yesterday still gave a little push at the end. I'll probably take a small break until xc practice starts on Monday to see if I can heal up my heel. RHR--51. 

Nike Structure 20 Miles: 8.00
Weight: 0.00
Comments
From addib on Wed, May 31, 2017 at 19:27:35 from 64.255.92.63

Good idea :) breaks allow time to heal. Know this from experience...haha can't wait for practice!!!

Total Distance
0.00

pm--2k on the erg w/ progressive splits (2:15-2:05) and stroke rate (24-28). No run for a few days. RHR--49.

I scratched another book off the list and finished Children of the Mind and the Ender Quartet by Orson Scott Card.

One of my old mission buddies recommended Ender's Game eons ago. It took me a while to finally give it a chance. Sure glad I did. Card builds fascinating worlds and has an interesting mind when it comes to diplomacy and power.

Interesting side note, I finished Ender's Game for the 2nd time on the eve of the PVXC girls becoming state champs. There is a real me-against-the-world perspective in that book. If you have any room in your heart for sci-fi, Orson Scott Card is up there with Frank Herbert in my mind.

Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
0.00

pm--Erged for 15 minutes (3.4k). Went from 2:20 to 2:00 with a stroke rate of 24 to 30.

Weight: 0.00
Total Distance
0.00

pm--8x :30 on and :30 rest on the erg. Most of these I was pulling sub-1:50 w/ a high stroke rate. I can't wait to run w/ the xc kiddos on Monday.

Weight: 0.00
Total Distance
8.50

am--3.5 Grapevine out-and-back. First day of xc practice. We had a good tunrout. Hope that the new folks will find something to love and keep at it. RHR--51. 

pm--5 Reverse Loops on the SC Rugby grounds. I think I might double a couple days this week to give me some buffer fitness and stave off the fitness onslaught that is surely coming from the PVXC kids. My achilles, really back of the heel, bugged a bit at the first.  Something in my gut tells me a good workover or two every day w/ the foam roller on my calves would help. 

Brooks Black & Electric 4 Miles: 5.00Nike Structure 20 Miles: 3.50
Weight: 0.00
Total Distance
4.25

am--4.25 Obligatory Urie route w/ barefoot grass loops and 6x striders. Decent run w/ a good group. Kids Club after. RHR--49. Easy k on the erg later in the day. 

It took me a few days, but I finished The Animal Keepers by Donn Behnke. It made me laugh and cry. I'm thankful to have put in a few years w/ the xc team. I could see different kids slotting into the Animal's role and others supplying his voice. You never know what you're going to get from another human being. I enjoyed the following quote because it's true that the relationships that are built are far greater than any of the awards: 

"Turning in my seat, I noticed Rob standing quietly in the aisle staring down at the gold trophy in the second row right where Scott had left it. There it was, the object we'd worked so hard to obtain, sitting by itself, alone, sad, and neglected. No one dared touch it, that was Scott's job, and with our teammate now gone the trophy was more a symbol of loss than of victory" (254). 

 

Red & Black 3 (Dec. 4, 2014) Miles: 2.00Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
4.75

am--4.75 Tortoise Road out-and-back. I love a decent climb. My body was beat this morning, feeling a bit off--the RHR reflects that--but once we got going, I was golden. It's great getting to know new kids and see the regulars again, but the feel of the team is still nebulous. It takes a few weeks. RHR--59. 

Nike Pegasus 31 Miles: 4.75
Weight: 0.00
Comments
From Josie Bushar on Wed, Jun 07, 2017 at 22:41:59 from 71.37.72.81

Roberts, I miss ya

From Vis on Wed, Jun 07, 2017 at 22:45:43 from 174.208.2.45

Ditto

Total Distance
4.50

am--4.5 Telegraph to the Parkway and back w/ 8x barefoot striders after. Felt good, and the group hung together. We have some younger girls working hard to be a part of varsity group. I love it. RHR--53. 

Brooks Anthracite & Red 4 Miles: 3.75
Weight: 0.00
Total Distance
5.25

am--5.25 Roller coasters around Shinob Kibe w/ a nice pick-up in the pace for the last 15 minutes. We had a good group for a Friday, even Josie came. I love how the girls are showing a willingness to push beyond the comfort zone. 8x :30 w/ equal rest on the erg after. RHR--50. 

Nike LunarEpic Miles: 5.25
Weight: 0.00
Total Distance
5.25

pm--5.25 Green Valley Loop w/ 3x 3:00 pick-ups. I got home in the wee hours of the morn, so I slept in and didn't get out until this evening. Starting out, I felt pretty good. 10 minutes in, my throat got to itching, and I coughed and coughed and coughed, almost to the point of puking. Luckily, there was a water cooler in the area. Things settled down, and I was able to run again. The pick-ups were maxed out around 7-min. pace tonight. I coudn't muster any more. Overall, nothing felt very good tonight. Oh well. RHR--46. 

Nike Vomero 11 Miles: 5.25
Weight: 0.00
Total Distance
7.50

am--7.5 First sesh (20-25 minutes) of dirt-mile tempo for the season. It felt nice despite the wind. We had a decent pack that held for about 13-14 minutes before regrouping. It was cool to see girls battle. The majority of the group finished at 20 minutes. Jacey, J-Rog, and I went to 25. Our tempo pace went from 7:20 down to 7:10. RHR--49. 

NB 1400 Miles: 7.50
Weight: 0.00
Total Distance
7.75

am--7.75 A loop around my hood w/ Jesse and practice w/ grass loops after. It was a beautiful morning this morning. I enjoyed running w/ a big group and had a chance to chat for a minute w/ some awesome kids. RHR--54. 

pm--Weights & 2k (8:09.4) on the erg. I think that's a pr for 2k.

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

am--5.5 Up the road to Dino Tracks. I felt blah starting out but got going as we pushed up the hills. We picked up the pace a bit for the last 10 minutes. Lots of kids are coming out to practice. It's awesome. RHR--55. 

Nike Structure 20 Miles: 5.50
Weight: 0.00
Total Distance
8.00

am--8 Church Rocks/Prospector w/ 4x 1-min. pick-ups. I woke up w/ a little headache, and my legs were feeling tired as I went to practice. Nonetheless, if the mind is willing, the body answers the call. We had a small group that was willing to push some today. Fun run. RHR--53.

pm--Weights and 15 minutes on the erg (3482 meters). I like the subsequent soreness of lifting.

Nike Vomero 11 Miles: 8.00
Weight: 0.00
Total Distance
5.00

am--5 Middleton Trail w/ 6x striders. Nice run w/ some storytelling by Gracie. Apparently, she's one of the many who loves a scary movie. I'm having a lot of fun w/ this crew. RHR--55. 

Altra Lone Peak 2.5 Miles: 5.00
Weight: 0.00
Total Distance
8.25

am--8.25 Old Swiss Days course in reverse w/ an extension into Green Valley. It feels good to get the legs going a little bit. By the end, I was hitting some CV stuff for about 5 minutes. RHR--50. 

Nike LunarEpic Miles: 8.25
Weight: 0.00
Total Distance
9.00

am--9 Hell's Hole Loop w/ some pick-ups and a little addition in the dog-pound direction. It was toasty this morning, but we had a pretty good group through the first 3 pick-ups. After that, we pushed to the minutes. Not everyone was feeling great today, but finishing each run, especially long runs, more aggressivley will reap rewards. RHR--51. 

Nike Pegasus 31 Miles: 9.00
Weight: 0.00
Total Distance
4.75

am--4.75 Grass Loops via Urie Cir. w/ 6x barefoot striders. Nice chill run, chatting w/ different folks. RHR--49. 

pm--8x :30 w/ equal rest on the erg. Averaged 130m. 

Red & Black 3 (Dec. 4, 2014) Miles: 2.00
Weight: 0.00
Total Distance
6.00

am--6 Tortoise Road w/ some Parkway added. Kids are starting to group up more on runs. That's good stuff. I also learned some great things last night. RHR--53. 

Nike Structure 20 Miles: 6.00
Weight: 0.00
Total Distance
6.25

am--6.25 Out-and-back on the Dino Tracks road. I never know how I'm going to feel when we get going--the achilles is morning-tight, and I'm old--but once we started, I felt great. We had a nice little group, including Josie. Good climb and good finish. We also tried some guided visualization. Hope to get some feedback as we do that throughout the season. RHR--53. 

pm--Erg and weights. I did 15 minutes (3.5k) on the erg and then lifted. 

I also finished another book, Spring Snow by Yukio Mishima. It's a story of star-crossed lovers in early 20th-Century Japan. It took a little longer than expected because my reading habits are lax in the summer. Nevertheless, books like this make up about 97% of my travelling. Books are a great way to travel through time and space and get a firsthand account of a culture. 

Brooks Black & Electric 4 Miles: 6.25Books 2017 Miles: 1.00
Weight: 0.00
Comments
From Josie Bushar on Thu, Jun 22, 2017 at 10:21:03 from 71.37.72.138

thanks for the push! it felt good to run with you guys again

From Alli Peterson on Thu, Jun 22, 2017 at 17:21:27 from 174.23.169.90

Josie's always mentioned when she comes to practice & I have yet to be. I'm not bitter though.............

From Vis on Thu, Jun 22, 2017 at 18:54:44 from 207.50.158.223

I'm just glad you're alive. ;) We're at Confluence Park by the Dixie Center tomorrow. Why don't you come?

From Alli Peterson on Fri, Jun 23, 2017 at 00:19:50 from 174.23.169.90

I'm glad you're concerned. I'm scheduled to work for the rest of my life though so the practicing will be very limited now):

Total Distance
6.00

am--6 River Trail from Confluence Park towards Green Valley. Not too far into the run, we took a wrong turn and got bigmanned by a lawn mower--not Alli, she works at a different golf course. But we got back on course and had a good run. I'm proud of how the girls sing and have fun and then push the last few minutes of every run. 6x striders after (not barefoot today). RHR--54. 

Nike LunarEpic Miles: 6.00
Weight: 0.00
Comments
From Ellie on Fri, Jun 23, 2017 at 09:25:49 from 71.37.72.138

I've been stairing at the edge of the water as long as I can remember never really knowing why :)

From Vis on Fri, Jun 23, 2017 at 10:33:49 from 207.50.154.182

El, you are our way finder.

From Alli Peterson on Sun, Jun 25, 2017 at 19:00:02 from 174.23.169.90

#blessed to be mentioned

Total Distance
8.00

am--8 Moe's and Zen w/ the Cosmic Cruisers. It was a slow burner, but we got to chat about lots of things. This run was also my first run w/ sunglasses. They actually augment the trailrunning experience. We'll see how integral they become. RHR--53. 

NB 790 (Feb. 2015) Miles: 8.00
Weight: 0.00
Total Distance
10.25

am--10.25 A big improvised loop through Green Springs and Washington w/ 5x 1-min. pickups. The run felt pretty good. I'm not sure if it's the duration of exposure to the sun or the compounding effects of the heat that make runs like this a little tougher. We had a bigger pack today because most everybody is back. After, my heel junk has been pretty tight. I'm trying to be vigilant and not seeing much improvement, but I'll wake up in the morning, and it will feel runnable. Repeat struggles and suffering. RHR--54.

I also finished another book--Peak Performance by Brad Stulberg and Steve Magness. I enjoyed the book and found that it is a good synthesis of other books I have read over the last year or so--Start With Why, Give and Take, Running Within, The Talent Code, Ego is the Enemy, and Mindset. This is a book for anyone interested in performance, athletic or otherwise. The authors have made it a user-friendly tool for frequent reference. And it was a quick read. 

Nike Vomero 11 Miles: 10.25Books 2017 Miles: 1.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Jun 27, 2017 at 19:43:43 from 67.166.78.47

I'm not reading Peak Performance from cover to cover. Just picking it up every day and reading sections. I really like it but since I've been reading Brad and Steve's stuff for years as well as the books you mentioned, it's reinforcing rather than adding to what I know.

From Vis on Tue, Jun 27, 2017 at 20:51:08 from 199.201.102.37

Rob,

That's a great way to read the book. I've seen quite a few coaches ordering team sets, but kids would probably respond well to chunks. Periodization in knowledge as well as training. By the way, I discovered Brad through your twitter account. Thanks.👏

From Rob Murphy on Tue, Jun 27, 2017 at 21:05:44 from 67.166.78.47

Brad is pretty high up on my "people I'd like to meet someday" list.

Don't know how you feel about this but there are some people whose thinking I admire like Brad and Steve and Ryan Holiday, but since I'm 52 years old, married with kids, I can't fully commit to them until they've been around the block a few times and dealt with what's really important in life. Know what I mean?

From Vis on Wed, Jun 28, 2017 at 09:37:18 from 199.201.102.37

I totally know what you mean. After reading Holiday's books, I thought to myself, "I'm almost twice this guy's age and am just starting to gain some understanding about life." So what makes them the experts? Truthfully, they read a ton and put those ideas together in books with buzzy titles. Not new ideas but good ideas. That being said, I often find myself discovering new authors and books through these guys.

The real question is, when are you going to write a book? I'd buy it. You must have some stories to tell.

Total Distance
6.75

am--5 Grass loops w/ barefoot striders. Kids' races were fun today. I love seeing people get after it. Oh, and Alli P. came, hopefully, not for the last time. RHR--52. 

pm--1.75 Weights/Heat Acclimation/Erg. The heat really wasn't too bad. (I've been diligent about hydrating this summer.) Erged 2k in 8:34. It's a bit pedestrian, but I started easy. 

Nike Lunarglide 4 Miles: 1.75Brooks Black & Electric 4 Miles: 2.50
Weight: 0.00
Comments
From Alli Peterson on Tue, Jun 27, 2017 at 12:06:56 from 174.23.169.90

And alli

From Vis on Tue, Jun 27, 2017 at 12:27:48 from 199.201.102.37

Thanks. I spaced it until after my entry and will add it this afternoon.

Total Distance
6.75

am--6.75 Hilly run in north desert. It's fun to do some dirt running w/ silly hills and daring folks. We had some folks pushing themselves today. I always love that. RHR--52. 

Nike Structure 20 Miles: 6.75
Weight: 0.00
Comments
From Jacey Finch on Wed, Jun 28, 2017 at 10:07:54 from 96.60.38.121

We're gonna get u on that long hill next time! Thanks for pushing us!

Total Distance
9.25

am--7.75 Dirt-Mile Progressive Tempo. We had a nice group of athletes today. I wasn't sure how I was going to run because I was tossing and turning all through the night. But, I've found that good things happen when you say "yes" to life. We started about 1:20 off  5k pace and dropped 5-10 seconds each mile, ending in the 6:40s. Great work from the girls and the boys in the group. A day like today is a lot of fun. Maybe, I'm old, but working hard feels good. RHR--54. 

pm--1.5 Weights and a shakeout run. Erged for 15 minutes after (3.4k). Today was a good day. (I think Ice Cube said that.)

Nike Lunarglide 4 Miles: 1.50Brooks Anthracite & Red 4 Miles: 7.75
Weight: 0.00
Total Distance
7.00

am--7 Nice run from Coral Canyon towards Quail Creek. We had a nice group for the first part of the run. Then girls flipped for their minutes. 6x striders after. RHR--51. 

Nike Pegasus 31 Miles: 7.00
Weight: 0.00
Comments
From addib on Fri, Jun 30, 2017 at 10:35:47 from 64.255.92.53

thanks for pushing me today. really needed it.

From Vis on Fri, Jun 30, 2017 at 11:37:03 from 199.201.102.37

"You're welcome." What tattoo should I get to commemorate my heroic effort? I'm growing my hair out as we speak and looking for a hook.

From addib on Fri, Jun 30, 2017 at 14:42:59 from 64.255.92.53

totally the one that jos kept trying to make you get on your bicep of us running up the mountain. cause we run a lot of hills ya know?

Total Distance
6.50

am--6.5 A version of the old Swiss Days course w/ a negative split. I find when I try to chill and focus on running naturally I go a bit faster. Saw Coach Bentley on the run. It sounds like SC has a nice turn-out again. RHR--53. 

I also finished another book--The Gunslinger by Stephen King. I haven't read much King because horror isn't my thing. This book, however, is more sci-fi, fantasy, western, etc. It's the first book in The Dark Tower series. I intend on reading the whole series but not sure if it will be one book after the other. 

Nike LunarEpic Miles: 6.50Books 2017 Miles: 1.00
Weight: 0.00
Comments
From addib on Sat, Jul 01, 2017 at 20:20:48 from 64.255.92.53

hope you know you are gonna be missed this next week.

From Vis on Sat, Jul 01, 2017 at 20:30:53 from 207.50.154.182

You, too. Keep the kids in line.

Total Distance
9.25

am--9.25 SC Parkway via Serenity out-and-back w/ 5x 1-min. pickups. I felt decent today. By the end of the week, my heel is just a bugger. But it shows improvement at the beginning of the week. I was able to negative split this run. Of course, the incline out and decline back helps that. RHR--53. 

Nike Vomero 11 Miles: 9.25
Weight: 0.00
Comments
From Alli Peterson on Mon, Jul 03, 2017 at 12:50:28 from 174.23.169.90

Hello Roberts. Good work

Total Distance
3.25

pm--3.25 A crummy day for running but good for most everything else. I ended up defaulting to a has-been treadmill for 30 minutes.

Brooks Black & Electric 4 Miles: 3.25
Weight: 0.00
Total Distance
11.50

am--8 Nice hilly run from mi casa to Chuckwalla and back. I feel like I'm coming out of the fourth funk but also realizing that I need the kids as much if not more than they need me. RHR--52.

pm--3.5 Callousing run in the 110-degree heat. I went to the SC Rugby grounds and did a few loops and 6x barefoot striders. The '80s mix on shuffle, coupled w/ the sunglasses, kept me "cool." Strider song of the day: "In Your Eyes" by Peter Gabriel. 

Red & Black 3 (Dec. 4, 2014) Miles: 3.00Nike Pegasus 31 Miles: 8.00
Weight: 0.00
Comments
From Dillpickle on Wed, Jul 05, 2017 at 20:19:31 from 75.100.155.3

It is really weird not having you and holt around. Miss ya guys and see ya soon!

Total Distance
5.00

am--5 Sidewinder w/ a buddy. A nice jaunt through the desert, chatting about lots of things. One of my favorite ways to catch up w/ someone is on a trail run. Too bad more people don't trail run. RHR--49.

Nike Structure 20 Miles: 5.00
Weight: 0.00
Total Distance
6.50

am--6.5 Kidney Loop via Serenity. I got out a little later, so it felt warm. Or, maybe, that was just my mind playing tricks on me. I love looking at the data on runs like this because the pace gets stronger progressively throughout the run. RHR--47. 

I also finished two more books: Norse Mythology by Neil Gaiman and Coach Wooden and Me by Kareem Abdul-Jabbar. 

Gaiman has taken the "Prose Edda" and the "Poetic Edda," digested them, and turned them into stories for the modern-day reader. It was fun to see the Norse gods rumble, bumble, and stumble through problems. The parallels between this mythology and the Judeo-Christian mythology is interesting--Loki as the devil, Odin as Jehovah/Christ. I'm not really sure who Thor would be. . . Elisha, maybe. 

Kareem's book kept me reading for other reasons. He tries to tell the story of his relationship with John Wooden without getting in the way too much. He succeeds. I really felt like I got a great glimpse of who Wooden was from the time he began recruiting Lew Alcindor. What a wise man Wooden was. He is probably near the top of my list of historical figures to meet. I found myself crying near the end as Kareem talked of Coach's failing health, yet the wisdom kept rolling. I would recommend this book highly. 

Brooks Anthracite & Red 4 Miles: 6.50Books 2017 Miles: 2.00
Weight: 0.00
Total Distance
10.00

am--10 Coral Canyon out-and-back w/ pick-ups (1,1, 2,1,2). The run today was diffcult. Most folks were dragging. It was warmer. Nice to be back w/ the kids and get the week started. RHR--53. 

Nike Vomero 11 Miles: 10.00
Weight: 0.00
Total Distance
6.50

am--5 Grass loops w/ 6x barefoot striders. Good to get up and get going this morning. RHR--53.

pm--1.5 Afternoon callousing after weights. Finished off the day w/ 1k on the erg. 

Nike Lunarglide 4 Miles: 1.50Red & Black 3 (Dec. 4, 2014) Miles: 2.00
Weight: 0.00
Total Distance
7.00

am--7 Turtle Road out-and-back. We had some of the fabulous super seniors out today. That was fun. It was also fun to see Jenessa and Alli B. running w/ us. My body is feeling sore. Not sure why. Maybe, it's from getting back at the weights yesterday. Oh well, the pain of growth. RHR--52. 

Nike Structure 20 Miles: 7.00
Weight: 0.00
Total Distance
9.25

am--7.75 Dirt-mile Tempo. Great things happened today. Some of the younger girls jumped in and held pace for 15-20 minutes. Caroline had a rocking tempo, and the boys looked good as well. RHR--53.

pm--1.5 Weights and a shakeout through the neighborhood. I erged for 15 min. (3.3k) after. Lots of sweating this afternoon. 

Nike Lunarglide 4 Miles: 1.50NB 1400 Miles: 7.75
Weight: 0.00
Total Distance
5.75

am--5.75 BHNP and River Trail w/ 6x barefoot striders. It was a good run w/ a nice group. Still, it was muggy, and my legs are feeling the tempo and erging from yesterday. I love seeing some of the younger girls strive to get better. RHR--48. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.25
Weight: 0.00
Total Distance
8.25

am--8.25 Foremaster w/ Lutheran extension. Nice run this morning w/ an awesome group. I love seeing these younger girls push themselves. Addi, Brianna, and I finshed quicker, which was hard but good. RHR--52. 

Nike Pegasus 31 Miles: 8.25
Weight: 0.00
Comments
From Rob Murphy on Sat, Jul 15, 2017 at 09:46:16 from 67.166.78.47

What's a Lutheran extension?

From Vis on Sat, Jul 15, 2017 at 09:51:41 from 199.201.102.37

It's a jaunt to a Lutheran church building we can use when we need a few more minutes of running.

From Rob Murphy on Sat, Jul 15, 2017 at 10:01:00 from 67.166.78.47

Gotcha.

Total Distance
11.00

am--11 Gma Cokey's to Lindon via 800 E. & the MCT w/ 5 pickups (1,1,2,1,2). It took me a while to get moving but felt good once I was going. The pickups were great. I tried to ease into them and cruised. The 15-degree difference in temperature is magnificent.

On another note, my oldest is 14. Happy Birthday, Sadie. RHR--52.

Nike Structure 20 Miles: 11.00
Weight: 0.00
Comments
From addib on Mon, Jul 17, 2017 at 09:28:10 from 64.255.93.157

Robert's I really missed ya today

Total Distance
6.00

am--4.5 Scera Park grass loops w/ 6x strikers. The heel was hurting at the beginning.

pm--1.5 Weights/Voltron/Run. Felt good to be back with the teamsters. Erged 2k in 8:16.8 after.

Nike LunarEpic Miles: 4.50Nike Structure 20 Miles: 1.50
Weight: 0.00
Total Distance
8.00

am--8 Hell-Hole loop. Nice and humid run w/ some chafing and a decent push at the end. RHR--52. 

Nike Pegasus 31 Miles: 8.00
Weight: 0.00
Total Distance
8.50

am--7 Pace-work Fartleks on the grass. We worked from tempo to threshold to CV and back. I really enjoy this workout. The legs love it, real speed play. We had lots of folks doing good things today. RHR--53. 

pm--1.5 Weights and run into the neighborhood. Erged for 15 minutes after (3.2k).

Nike Lunarglide 4 Miles: 1.50Brooks Black & Electric 4 Miles: 7.00
Weight: 0.00
Total Distance
6.00

am--6 Out-and-back from the finish line of the marathon w/ 8x barefoot striders. Pretty good crew for a Friday. Things started well, dodging sprinklers and looking for dry grass. My legs felt tired still from the work yesterday, and Jacey was feeling good, so I went with her. We had a nice chat. She will do greater things this year. RHR--50. 

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

am--5.5 To Harmons and back. I didn't go full minutes this morning because I intended on running tonight while we looked over a new course for region. The evening running didn't happen. Nonetheless, I was dragging this morning, so, perhaps, it was for the best. RHR--49. 

I finished two more books. The first, My Turn: A Life of Total Football by Johan Cruyff, was an intriguing read. I've been an avid football fan for the last 10 years or so, and Cruyff is one of my favorites. Here's a YouTube sampling: https://www.youtube.com/watch?v=rMPflZoIkio. He is definitely a confident man. Here are some quotes I enjoyed: "I'm used to criticism, because criticism is intended to make you better" (204). It seems to me that criticism isn't viewed this way very often. This is my favorite quote: "I've taken things as they've come since I was a boy, including beautiful moments and setbacks, which I've learned are not always caused by mistakes. A setback is probably a sign that you need to make some adjustments. If you learn to think that way, all experiences are translated into something positive. It enriches you as a person." Good stuff. 

The second book was Ender's Shadow by Orson Scott Card. I thorougly enjoy the Ender-related books. Card has a keen mind for the machinations of power and politics. And, I'm turning into a sci-fi guy. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.50Books 2017 Miles: 2.00
Weight: 0.00
Total Distance
8.00

am--8 SC Rugby tempo. I love doing my faster work at the rugby ground when I'm on my own. The tempo went well, expecially considering that I was mentally trying to bail on running this morning. I'm not sure why, but this part of the summer always requires more focus. Anyway, despite the long grass, I was able to hit times comparable to the dirt mile and remembered that showing up is 90% of the battle. RHR--50.

Nike LunarEpic Miles: 8.00
Weight: 0.00
Total Distance
6.00

am--4.25 Grass loops w/ 6x barefoot strikers. Lots of rain and fun. RHR--49.

pm--1.75 Weights and running and a game of fish on the erg.

I finished George Orwell's Animal Farm. Perhaps, this is the second time. Sometimes, Orwell is overbearing with his analogies, but this book was interesting in regards to our current political situation.

Nike Lunarglide 4 Miles: 1.75Brooks Black & Electric 4 Miles: 2.00Books 2017 Miles: 1.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Jul 25, 2017 at 21:14:34 from 67.166.78.47

Have you seen the new "Churchill and Orwell" book yet?

From Vis on Tue, Jul 25, 2017 at 21:40:32 from 199.201.102.37

Not until you mentioned it. Isn't the author a guy you banter with on twitter?

From Rob Murphy on Wed, Jul 26, 2017 at 06:50:22 from 67.166.78.47

Thomas Ricks. Check out his interview on NPR's Fresh Air from a couple months ago. I think you can still hear it on line.

Total Distance
9.75

am--7.25 Fartlek work on the grass. The paces were variable w/ equal rest. We had some great groups going today. Kids are starting to see the power of a pack. It'll be skeleton crew on the girls' side for the rest of the week. RHR--53. 

pm--2.5 Out-and-back to the edge of Sunbrook. I wore my Altras, being curious about how the achilles would feel in them, and they felt surprisingly good. That being said, I need to be more vigilant about maintenance after runs. 

Altra Torin 2.0 Miles: 2.50NB 1400 Miles: 7.25
Weight: 0.00
Total Distance
8.00

am--6.5 North Desert. We explored, and I had a good chat w/ Josie. RHR--51.

pm--1.5 Weights/neighborhood/erg (1k in 4:06).

Nike Lunarglide 4 Miles: 1.50Nike Structure 20 Miles: 6.50
Weight: 0.00
Total Distance
10.50

am--10.5 Washington Fields Loops w/ a fast finish. We had a smaller group, but we stuck together pretty well. It was fun chatting w/ Josie again and pushing at the end w/ Caroline and Rylee. We have a fun group. Side note: the freshwomen went crazy w/ their minutes today. RHR--52. 

Nike Vomero 11 Miles: 10.50
Weight: 0.00
Total Distance
7.50

am--5 Running around BHNP before, during, and after the time trial. The kids ran pretty well. My thoughts on time trials have changed a bit. Rather than all-out race efforts, they serve training better as benchmark tests and training tools. 

pm--2.5 Dirt-road miles at Deer Haven. The altitude (9,200+) hits me pretty hard. It was fun to take this week as it presented itself and get to know some of the kids I don't normally run with a bit better. Not sure on most of the miles from this week. 

I finished another book, an interesting one, The Golden Mile by Herb Elliott. The '50s and '60s are slowly becoming my favorite era in running history. This book is a frank recounting of Elliott's short career, culminating w/ his gold medal in the Rome Olympics. Here are a few of my favorite quotes: 

Quoting Percy Cerutty, his nutty coach, "Thrust against pain. Pain is the purifier. Walk towards suffering. Love suffering. Embrace it" (38). 

"Most athletes imagine themselves at the end of their tether before they're even seventy-five percent exhausted. I was so determined to avoid this pitfall that if at any time I thought I was surrendering too soon to superficial pain I'd deliberately try to hurt myself more" (50). 

"We cannot hope to win races without the kind of aggressiveness that enables us to accept a challenge from which the timid shy. . . It is important that we become confident in ourselves as men before we can even hope of being a success, not only in athletics, but any walk of life. Confidence grows if we overcome our tired bodies, running harder when we want to slow down. With confidence comes character and strength of body, will and soul" (143). 

"The pain in a mile race extends over one-and-a-half to two minutes. It starts in your chest, sweeps down through the arms, stomach and legs until your whole body is distressed and you feel like stopping. It is a mental, rather than physical, torture. In my case, concentration and the emotional content of a race carry me through the pain in much the same way, I imagine, as an Indian fakir walks through fire or sleeps on a bed of nails. Invariably, all distress vanishes within thirty seconds of the finish of the race" (144-145). 

"I rarely go into a race with any preconceived tactics. If I do, it means I'm not particularly hopeful of my chances. Athletes who resort to tactics have no real confidence  in themselves and lose as many races as they win" (145). 

I really enjoyed this book and a look into the makings of a world champion. 

Red & Black 3 (Dec. 4, 2014) Miles: 2.50Books 2017 Miles: 1.00Nike Structure 20 Miles: 5.00
Weight: 0.00
Total Distance
7.00

am--2.5 A nice out-and-back on the Virgin Rim Trail. It was cool to see a long single-file line of our kids enjoying life in the mountains. 

pm--4.5 A decent run on the roads around Navajo Lake. I got to chat quite a bit w/ Haley and Jason. I love getting to know what makes kids tick and trying to help them enjoy running. 

Red & Black 3 (Dec. 4, 2014) Miles: 4.50Nike Pegasus 31 Miles: 2.50
Weight: 0.00
Total Distance
10.50

am--8 Long run on the Virgin River Trail. Lots of climbing and gasping for air. 

pm--2.5 Another out-and-back on the Virgin River Trail. Had a nice chat w/ Jada and cursed her to trip by complimenting her fleet feet over the rocks. 

Red & Black 3 (Dec. 4, 2014) Miles: 2.50Nike Pegasus 31 Miles: 8.00
Weight: 0.00
Total Distance
6.00

am--6 Hellacious out-and-back on the back road to somewhere. It was awesome to see the top girls push back up the hill. It is a relentless hill and the breath goes quickly. It's hard to stay calm. I had a nice time chatting w/ Addi. 

Nike Pegasus 31 Miles: 6.00
Weight: 0.00
Total Distance
8.50

am--8.5 Kidney Loop w/ Lava Cove extension w/ 8x barefoot striders. It is good to be at home elevation again even if I'm drenched in sweat by the end. It is also good to hit a smoother stride again. The striders felt great. RHR--52. 

Brooks Black & Electric 4 Miles: 7.75
Weight: 0.00
Total Distance
7.50

am--7.5 Loop around Santa Clara w/ a fast finish. My achilles/heel felt ok most of the week, but when I got back to running a little faster, it started to bark at me a bit. Don't know how to handle the stiffness. It really gets me down. RHR--48. 

The next book: The Solace of Open Spaces by Gretel Ehrlich. This is a book of connected essays from a writer who went to Wyoming to make a documentary and stayed. She is able to make the common engaging and the uncommon universal. I haven't had enough reading about the West in my life recently, and this was refreshing. A few quotes: 

"So much of in American life has had a corrupting influence on our requirements for social order. We live in a culture that has lost its memory. Very little in the specific shapes and traditions of our grandparents' pasts instructs us how to live today, or tells us who we are or what demands will be made on us as members of society . . . With our burgeoning careers and families, we want to join up, but it's difficult to know how or where. The changing conditions of life are no longer assimilated back into a common watering trough" (103). 

"Incongruity delights him as much as tradition. 'We assimilate a little this way, and a little that way. Life is only mutation'" (120). 

The book makes me want to move somewhere like Beaver. 

Nike Vomero 11 Miles: 7.50Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
10.50

am--8.5 Hell Hole w/ 2x 10-min. tempo, 5-min. rest between. I felt decent on the tempo. My stomach muscles really work with the steady breathing. People were spread out, probably due to the crazy week last week. Things will normalize. RHR--53.

pm--2 Mathis Park loops w/ my buddy. He rocks on his "home" course.

Altra Torin 2.0 Miles: 2.00Brooks Anthracite & Red 4 Miles: 8.50
Weight: 0.00
Total Distance
6.50

am--4.5 Grass loops w/ 8x barefoot striders. Nice to chat with Heather and run through the sprinklers. RHR--49.

pm--2 Harts+ w/ weights and some chat about Elliott quotes. Erged 10 minutes (2.26k) after.

Nike Lunarglide 4 Miles: 2.50Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 1.00
Weight: 0.00
Total Distance
4.75

am--4.75 Nice out-and-back to Sullivan w/ some emergency drama. RHR--51. 

Decent stuff from the kids at the Cedar meet this evening.

Nike Structure 20 Miles: 4.75
Weight: 0.00
Total Distance
7.50

am--5.75 Nice run, wandering around Green Springs. The girls were in good spirits, and Jenna ran with us.

pm--1.75 Weights and a run into the neighborhood. It felt toasty, and I was beat. After, we had team night at the St. George Running Center. The Hoopers are great folks.

Brooks Black & Electric 4 Miles: 7.50
Weight: 0.00
Total Distance
11.75

am--9.5 Foremaster/River Trail Loop w/ some steady pace for the last half. I enjoyed the run this morning. Someone is always willing to push w/ me. Today, it was Jacey, and then Ellie came w/ us. RHR--52.

pm--2.25 2450 Park and back after the grass on the ball field was too soggy. 

Nike Vomero 11 Miles: 11.75
Weight: 0.00
Total Distance
7.25

am--1.5 Weights and Harts run. Nice morning. RHR--51. 

pm--5.75 Hell Hole Trailhead and back. It wasn't too hot, but this was really our first 30+ minute run of the season. We have some new kids out. That's fun. Plus, Decker loaned me some Hokas that don't work for him. I'm excited to try them. Erged 1k. 

I finished The Scarlet Letter for probably the 8th time. It still requires much focus, but the intro chapter was more rewarding this time around. We'll see how well the AP students did with their summer reading. 

Nike Pegasus 31 Miles: 7.25Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
9.50

am--5.5 Harts/Bank/Backwards DI. I knew I wasn't going to jump into the workout, so I wanted to get some mileage in this morning. RHR--49.

pm--4 Warm-up and Cool-down w/ the kiddos and the recoveries between intervals. Working on getting the pack back. 

Brooks Anthracite & Red 4 Miles: 9.50
Weight: 0.00
Total Distance
7.50

am--1.5 Weights and Harts. We've had some beautiful mornings this week. RHR--54.

pm--6 Hospital out-and-back. We kept a solid pace. There is always someone willing to keep things honest. Stuck to the lower end of the minutes this afternoon. The Hokas worked pretty well even though my heel is beat up. Erged 2k.

Hoka Clayton Miles: 7.50
Weight: 0.00
Total Distance
6.50

am--4.5 Pizza Hut/Bank/Running Center. My heel was really cranky this morning, but once I got going, things loosened up. I added a few miles because who knows how many I'll get this afternoon. RHR--54. 

pm--2 I probably ran about that much at the Desert Relays. Another good showing from the kids.

Nike Structure 20 Miles: 6.50
Weight: 0.00
Comments
From Josh Decker on Fri, Aug 18, 2017 at 08:11:28 from 205.126.55.75

Take care of that heel!

Total Distance
8.00

am--8 Miles around the track during the run-a-thon. What a good time to see the kids having fun together. I had some nice chats. 

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

pm--10 Ivins out-and-back via Harmon's. I didn't make it to morning practice because a bad mix of Nyquil and an itchy trigger finger on the alarm. It sounds like everyone had one of those days at PVXC. What doesn't kill you makes you stronger. The run tonight was guided by Wilco. I wasn't sure I had much pep, but when the heart asks, the body responds. 

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

am--3 Harts/Weights/Harts. Decent morning. My legs were tired from last night. RHR--52. 

pm--7 Green Springs. Although I was fatigued and it was hot out, I was able to get a pretty good push through the run. It was good to see that the girls realize they need to buckle down even more if they want to accomplish big, big things this year. 

I finished an interesting book tonight--The Captain Class by Sam Walker. This is a nonfiction book that reads pretty quickly and has some useful information about dynasty organizations and what they have in common. I also learned about social loafing.

Walker outlines 7 characteristics of elite leaders and uses awesome examples. (Search Mireya Luis on YouTube.) If you're into sports and familiar with some of the great teams, this might interest you. 

Brooks Anthracite & Red 4 Miles: 10.00Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
10.00

am--6 Lutheran out-and-back/Bank/STG Running Center Loop. I ran a little more this morning because I knew I would get fewer miles this afternoon while the kids do their workout. RHR--52. 

pm--4 Just some chill miles around the Dirt Mile w/ Rylee. I was impressed w/ the pack and the Senior leadership. This weekend will be interesting. 

Nike Vomero 11 Miles: 10.00
Weight: 0.00
Total Distance
8.25

am--3 Harts x 2 w/ weights. We have had a nice crew to weights the last few sessions. It's awesome. Seeing kids work hard and improve makes coaching worth it. RHR--51. 

pm--5.25 Run to the hidden Forest Park via the underpass. It still feels hot, and my body is sore, but the crew is still fun. I got to write a little note to Mitch. What a great kid. Light erg for 10 minutes when I got home.

Hoka Clayton Miles: 8.25
Weight: 0.00
Total Distance
9.00

am--2.5 Neighborhood bushes w/ yoga after. The stretching part of yoga feels good, but the twisting scares me. RHR--50. 

pm--6.5 Quail Ridge Loop w/ 6x barefoot striders. I'm pretty tight and sore. This has been a sneaky big week for me. Time to roll. 

Nike Structure 20 Miles: 8.25
Weight: 0.00
Total Distance
5.50

am--5.5 A nice run into Green Valley that induced mucha perspiracion. The SUU Invite was fun. We had some kids run well and others that learned something for the future. 

Nike LunarEpic Miles: 5.50
Weight: 0.00
Total Distance
10.00

am--8.5 Foremaster and River Trail w/ 8x 100m hills. The kids pushed nicely on the hills, and Jacey and I were able to push the pace a bit on the way back. RHR--51. 

pm--1.5 A real scorcher. We hit some grass loops on the baseball field. Had a decent chat w/ Ellie. 

Nike Pegasus 31 Miles: 8.50
Weight: 0.00
Total Distance
8.00

am--1.5 Harts +. I didn't lift this morning. My back is twinging. RHR--49.

pm--6.5 Turkey Road out-and-back. It was a scorcher today, and the run is a hill of a run, but I used some tips I got from the Pike Place Fish Market dudes to really enjoy my run today. Addi and I picked it up on the way back. Erged for 15 minutes w/ "Beast Epic."

Brooks Anthracite & Red 4 Miles: 8.00
Weight: 0.00
Comments
From addib on Tue, Aug 29, 2017 at 18:20:50 from 64.255.92.187

Thanks for the run robs :) it was a good one

From Dillpickle on Tue, Aug 29, 2017 at 18:36:22 from 75.100.155.3

you are gonna have to tell me some of the tips some day ;)

From Vis on Tue, Aug 29, 2017 at 18:37:10 from 170.72.4.175

addi--It's always good to run w/ you.

Dillpickle--I'm willing to share anytime. Hit me up.

From Josie Bushar on Tue, Aug 29, 2017 at 20:16:43 from 96.60.203.100

roberts, you're cool and i miss you

Total Distance
6.50

am--6.5 DI/Bank/DI w/ Lutheran extension. I ran a bit more this morning because I'll be missing practice this afternoon. I'm bummed that I won't be able to watch the kids pack and push together. This evening may be a good time for another run. RHR--49. 

Hoka Clayton Miles: 6.50
Weight: 0.00
Comments
From addib on Wed, Aug 30, 2017 at 18:37:52 from 64.255.92.254

Missed ya today Rob's

Total Distance
9.75

am--3.5 DI/Harts. No weights again. I'll row when I get home. It was warm this morning, but we did have a nice group. RHR--50. 

pm--6.25 Sullivan out-and-back. I wasn't feeling peppy, but I'm trying to keep things honest even when I'm tired. People take turns running w/ me. I hope the girls know I'm doing what I can to help them reach their goals. Erged for 10 minutes after. 

Red & Black 3 (Dec. 4, 2014) Miles: 9.75
Weight: 0.00
Total Distance
11.00

am--4 Harts/Neighborhood bushes. The morning was a bit cooler than yesterday. That's a plus. Decent morning run. I've got stuff on my mind and am trying to figure out how to handle it. RHR--50. 

pm--7 Dirt Mile progressive power run. I warmed and cooled with all the girls, but hit the tempo w/ Jenessa, Alli B., Macey, Pyper, and Jada. What a crew. It was fun to see them push.

Nike Vomero 11 Miles: 11.00
Weight: 0.00
Total Distance
5.75

pm--5.75 SC Rugby loops. I decided to do a little callousing today and went on my run at 3:00. Hit the grass loops in my sunglasses, loving life. Ended up 7:45 average for the run. Nice week of work w/ the kiddos. RHR--50. 

Altra Torin 2.0 Miles: 5.75
Weight: 0.00
Total Distance
8.50

am--8.5 Just over half way to the summit on Suicidal Tendencies. Nice group and fun push at the end. The light has an autumnal feel the last few days. I've been getting some longer sleep the last few days. RHR--52.

I finished another book this evening--Gates of Fire by Steven Pressfield. The book is a fictionalized retelling of the 300 Spartan warriors who knowingly went to fight their last fight against the massive army of Persian Empire. Without pulling any punches, Pressfield recounts the training and character of these Spartans. Dark yet inspiring.

Altra Lone Peak 2.5 Miles: 8.50Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
5.50

am--3.5 DI/weights/Harts. The heel is feeling better. RHR--46.

pm--2 Some running at BHNP. I didn't get as much as I hoped.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.50
Weight: 0.00
Total Distance
11.00

am--4.5 DI/Bank. Caroline was feeling a bit sick today . . . so she decided to push the pace. A small group went w/ her. I couldn't resist either. In the midst of the push, I thought about reining them in but figured a little assertiveness is a good thing for this group. RHR--49. 

pm--6.5 Green Springs walkabout w/ barefoot strikers after. Nice group for a little longer. Feeling beatific. Maybe I'll listen to some Kurt Vile and pretend it's the '90s.

 

Hoka Clayton Miles: 10.00
Weight: 0.00
Comments
From addib on Wed, Sep 06, 2017 at 18:40:57 from 64.255.93.80

thanks for the good runs today

From Vis on Wed, Sep 06, 2017 at 19:12:08 from 170.72.4.175

Thank you. I'm having fun.

From addib on Wed, Sep 06, 2017 at 20:48:42 from 64.255.93.80

also check this out http://nickhill.fastrunningblog.com/blog-10-22-2014.html

From Vis on Wed, Sep 06, 2017 at 20:54:43 from 170.72.4.175

That's the one! Thanks.

Total Distance
9.50

am--3 Harts/weights/Harts. Decent run. The iron lounge was crowded w/ ball players, so weights wasn't as smooth. RHR--51.

pm--6.5 Telegraph out-and-back w/ 4x 200 after. The run was okay. I'm tight again, so the hobble is in effect. I still hit pace on the 200s, but the girls killed me. Good sign? Yes. I'm 40.

Nike Pegasus 31 Miles: 9.50
Weight: 0.00
Total Distance
7.50

am--7.5 Old morning route via Serenity. The weather was promising cool but delivered less warm. Felt good Han Solo. RHR--53.

Brooks Black & Electric 4 Miles: 7.50
Weight: 0.00
Total Distance
7.50

am--7.5 State Course 2x w/ 1, 2, and 3-min. pick-ups. Really good run w/ some nice packing. Lots of cool things happened this weekend.

Nike Vomero 11 Miles: 7.50
Weight: 0.00
Total Distance
10.50

am--8.5 Sugar Loaf out-and-back w/ 8x 100m hills. What a great run. First off, it's feeling cooler in the morning. Second, the group was fantastic. Lots of girls found some new confidence over the weekend. This bodes well for the team. RHR--50. 

pm--2 Some grass loops w/ shoes. Both ball fields were unavailable. We talked about naming ponies. Goofy but fun. 

Nike Structure 20 Miles: 10.50
Weight: 0.00
Total Distance
9.50

am--3.5 DI/Weights/Harts. The morning was whatever. My heel was pretty sore, and I'm trying to figure out how to make reading and writing more meaningful to students. RHR--48. 

pm--6 Telegraph w/ Sandberg'sish on the way back. We still have work to do with our group. Erged 1k after.

Red & Black 3 (Dec. 4, 2014) Miles: 9.50
Weight: 0.00
Total Distance
6.00

am--6 DI-Lutheran/Bank/Stg. Running Center. I know I won't be able to run this evening, with the meet and all, so I did some extra work this morning. The girls seem happy, and some nervous (excited?). And finally, the morning was cooler. RHR--48.

Altra Torin 2.0 Miles: 6.00
Weight: 0.00
Comments
From Josie Bushar on Wed, Sep 13, 2017 at 11:46:50 from 134.250.183.37

what in the world? what meet is today?

From Josie Bushar on Wed, Sep 13, 2017 at 11:57:44 from 134.250.183.37

Also, I have been reading EVERY DAY!!

From Vis on Wed, Sep 13, 2017 at 15:44:02 from 204.113.55.59

Glad to hear you're reading everyday. I was thinking that your posts and comments sound more intelligent.:)

Today, we race in Hurricane on the new region course (Sand Hollow Golf Course), and we're trying to figure out who's going to Bob Firman. Should be fun.

Total Distance
5.00

am--5 Didn't run w/ the kids at all today. It's good for them to run without the goofy old guy telling them to run faster all the time. But my neighbor texted about a run this evening, and, because I was feeling guilty, I went. Actually ended up feeling pretty good. RHR--52. 

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

am--5 Harts/Bank/STG Running Center Loop. It was what I would call autumnal this morning for the first time in a long time. We had summer Wednesday, rain Thursday, and fall today. RHR--54.

pm--6.5 Dirt-Mile Progressive Power Run. I ran w/ the second group of girls--Jenessa, Pyper, Jada, Alli Br., Jenna, and Macey. For 15 minutes we worked from 45 seconds above 5k pace down to 5k pace. The girls did awesome stuff. The future is bright, and the old man held up.

Brooks Black & Electric 4 Miles: 11.50
Weight: 0.00
Total Distance
7.25

am--7.25 Hell's Hole w/ a good group before the car wash. It was fun to see a group operate at a quick fairly easily. Jacey is ready to do some damage. The car wash was awesome, singing, dancing, and chatting, all while we worked together. RHR--49. 

I also finished Originals by Adam Grant. It took me a little longer than it should have because I didn't devote much time to reading. (There's lots on the brain right now.) That being said, Grant always exceeds expectations. I expected to hear how innovators innovate, but the last few chapters dealt with motivational concerns that really seem pertinent. Plus, he does more than ride the coat tails of other thinkers; he actually conducts some of his own experiments, mostly soft sciences, but that's fine with me. Now on to Frankenstein and, perhaps, a Pink Floyd bio.

Nike Pegasus 31 Miles: 7.25Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
12.00

am--10 Parkway w/ 2x 2-mile tempo. We hovered right around 7:00 pace for the tempo sections. We have some girls starting to step up. RHR--54. 

pm--2 Grass loops. For some reason, the fields are always wet and/or in use. Go figure. 

Nike LunarEpic Miles: 12.00
Weight: 0.00
Comments
From Colton Staheli on Mon, Sep 18, 2017 at 19:14:12 from 71.37.108.1

That's just PV sports being dedicated

Total Distance
9.75

am--3.5 DI/Watched Weights/Harts. The weight room is getting crowded w/ the girls bball team deciding they need some offseason strength training. Oh, well. The running was good. RHR--49. 

pm--6.25 Green Springs. Good run. Jess started to push after the first mile wasn't up to her liking. A bunch of us went w/ her. It was work, but it was good. This group of kids is awesome. I hope great things for them. Erged for 2k after. 

Brooks Anthracite & Red 4 Miles: 9.75
Weight: 0.00
Total Distance
7.25

am--4 Harts/Bank. The morning run was good. We had a nice crew w/ some nice chat. 

pm--3.25 I just dragged myself around the park while the kids did a workout. Still working on the pack, but people are starting to step up and show some desire. 

Hoka Clayton Miles: 7.25
Weight: 0.00
Total Distance
9.75

am—3.5 DI/weights/Harts. Nice morning before heading off on the long trek to Bob Firman. RHR—54.

pm—5.75 Basically ran the state course front and back. Kids seem to be having fun. 

Altra Torin 2.0 Miles: 3.50Nike Structure 20 Miles: 5.75
Weight: 0.00
Total Distance
5.75

am—2.75 Trot around Murray Park before heading to Boise.

pm—3 Course walkthrough at Eagle Island. Kids seem excited. I know i’m Excited to watch them race. Looks like we had a good showing at Nebo.

Nike Vomero 11 Miles: 2.75Nike Structure 20 Miles: 3.00
Weight: 0.00
Total Distance
5.00

am—5 A quick jaunt in Boise. It was in the 30s. RHR—52.

Nike Vomero 11 Miles: 5.00
Weight: 0.00
Total Distance
11.50

am--9.25 Sugar Loaf out-and-back. We turned this into a progression run today and cut off about 30-40 seconds off our normal pace. Lots of girls responded really well. Confidence is growing. I hope we can get some girls to push for great things. RHR--52. 

pm--2.25 Grass loops on the softball field. I talked about Growth or Comfort at our meeting. After, I did some errands and mowed the lawn. Productive day to start the week. 

Brooks Black & Electric 4 Miles: 9.25
Weight: 0.00
Comments
From Alli Peterson on Tue, Sep 26, 2017 at 22:29:22 from 209.213.47.34

Grass loops on the softball field......how fun

Total Distance
9.50

am--3.5 DI/Weights/Harts. It was chilly this morning, but nothing running couldn't cure. The heel is feeling "better." RHR--48. 

pm--6 Target. Good pace. Good peeps. Good times. Skipped out on the 200s because I'm babying the achilles. Erged a decently hard 1000 when I got home. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 9.50
Weight: 0.00
Comments
From addib on Tue, Sep 26, 2017 at 18:14:00 from 64.255.93.128

can you do a captains meeting in the morning?

From Vis on Tue, Sep 26, 2017 at 18:36:09 from 170.72.4.175

Sure. What time?

From addib on Tue, Sep 26, 2017 at 21:31:48 from 64.255.93.128

um...I'll talk to you in the morning at practice

From addib on Tue, Sep 26, 2017 at 21:42:10 from 64.255.93.128

actually 7:35 (in your room)

Total Distance
12.50

am--5.75 DI/Bank/STG. RC Loop. Beautiful autumn morning. Once I got going, my body felt good. I took a little nap yesterday evening, and it screwed up my sleep patterns, so I didn't get much sleep. Is today a nap day? RHR--49. 

pm--6.75 Dirt Mile repeats--4x 4:30 w/ 4-min. recovery. I jumped in w/ the JV girls. It's been fun running some workouts w/ them. They are getting stronger and more willing to push the pace. They did well today. Not sure how the quicker pace will affect the old body. 

A day late, I finished Frankenstein by Mary Shelley. It’s a great read even with the stilted prose. Along with Moby Dick, the novel must be one of the best treatments of monomaniacal ambition. Yet, here’s a quote, from Victor himself, encouraging Walton’s mutinous crew onward: 

Did you not call this a glorious expedition? And wherefore was it glorious? Not because the way was smooth and placid as a southern sea, but because it was full of dangers and terror, because at every new incident your fortitude was to be called forth and your courage exhibited, because danger and death surrounded it, and these you were to brave and overcome. For this was it a glorious, for this was it an honourable undertaking (203).

Now, I’m looking for some time to read some Shelley, Blake, Coleridge, Wordsworth, and Milton.

Books 2017 Miles: 1.00Hoka Clayton Miles: 12.50
Weight: 0.00
Comments
From addib on Wed, Sep 27, 2017 at 18:09:20 from 64.255.93.128

Thanks for the push today.

From Vis on Wed, Sep 27, 2017 at 21:42:07 from 170.72.4.175

You betcha and likewise.

Total Distance
9.75

am--3.5 DI/Weights/Harts. I'm a little tight from yesterday's work, but the body responds. RHR--53. 

pm--6.25 Nice run into Green Springs by the brown and white churches. The pace was nice, and the striders were nicer. Light erg (2k+) for 10 minutes. 

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

am--5 DI/Bank/Costco. Decent morning run. J. Rog keeps it honest. Excited to see how the kids run this evening. RHR--52. 

Nike Structure 20 Miles: 5.00
Weight: 0.00
Total Distance
6.50

pm--6.5 Barrel Roll w/ short extension up Sidewinder w/ Andy the Cosmic Wanderer. It was good to catch up w/ him and to get some dirt on the shoes. Nice way to top off a good week. RHR--52. 

Altra Lone Peak 2.5 Miles: 6.50
Weight: 0.00
Total Distance
11.50

am--9.25 Hospital Loop w/ a quicker pace towards the end. The weather was wonderful, and I saw people really pushing to get better today. RHR--51. 

pm--2.25 Grass loops on a drier field. Decent convo and good spirits. It's cool to see the team buckle down w/ the commitment contract. 

Nike Vomero 11 Miles: 9.25
Weight: 0.00
Total Distance
8.00

am--3.5 DI/Weights/Harts. Decent morning run. I woke up tired. RHR--51.

pm--4.5 Truncated Green Valley Loop. We had a meet. Thought I had band practice after, but that was cancelled, so I went for a short run. I didn't feel great. Oh well. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 4.50Hoka Clayton Miles: 3.50
Weight: 0.00
Total Distance
11.50

am--5 Lutheran Reverse/Bank. Good jaunt this morning. J. Rog. was feeling good, so it turned into a tempo because we're all trying to keep the pack tight. RHR--49. 

pm--6.5 Dirty miles at the Dirt Mile. The varsity kids had a workout, and I was coaching them up. Both groups looked great on some longer intervals. 

Nike Pegasus 31 Miles: 11.50
Weight: 0.00
Total Distance
8.50

am--3.5 DI/Weights/Harts. Really nice mornings right now. Other than that, my body is tired. For some reason, I feel like I need just a little more sleep. RHR--49. 

pm--5 Green Springs/Grass. We went up towards Green Springs and then did a little less than half the run on the grass around the school, basically our old 1200 loop that has become a "sports facility."

Nike Structure 20 Miles: 8.50
Weight: 0.00
Total Distance
9.25

am--6 Lutheran Loop/Bank+/Costco Loop. Beautifully, chilly fall morning. My legs are starting to get some pep back. I love that. We grouped together nicely this morning. RHR--52. 

pm--3.25 The warm and cool w/ the girls. They looked great on the workout today. Erged for 10 minutes w/ Floyd in the ears. 

Brooks Black & Electric 4 Miles: 9.25
Weight: 0.00
Total Distance
6.75

am--6.75 Nice run on the path adjacent to SC Parkway. After, PVXC had a great day volunteering at mile 22 of the marathon. Good week. RHR--52. 

Brooks Anthracite & Red 4 Miles: 6.75
Weight: 0.00
Total Distance
8.75

am--5.75 Green Springs and 4x striders. Fall is here, and it brought the chilly weather. Good group this morning. RHR--49. 

pm--3 Barefoot grass run. Nice weather, nice company. 

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.75
Weight: 0.00
Total Distance
6.50

am--6.5 Lutheran/Bank+/DI Reverse. Colder morning, warmer pace. Region is today. Here's to kids exploring the 25%. RHR--46. 

Altra Torin 2.0 Miles: 6.50
Weight: 0.00
Total Distance
10.50

am--5.25 Lutheran Loop/Arby's. Fast run this morning. Perhaps, we were blowing off some residual steam from Region. RHR--49. 

pm--5.25 Middleton Loop. Nice run w/ some fun folks. No matter what, I appreciate the time I get to run w/ such great kids. 

Nike Structure 20 Miles: 10.50
Weight: 0.00
Total Distance
10.75

am--5.75 A variation of the old morning run near The Canyons. Ran in short sleeves and saw winter breath. There was a calm build to the pace throughout the run. RHR--50. 

pm—5 Chuckwalla Lookout Out-and-back. We had a good group w/ good times.

NB 790 (Feb. 2015) Miles: 5.00Nike LunarEpic Miles: 5.75
Weight: 0.00
Total Distance
16.00

am--9 BHNP Workout. The workout was a mixture of tempo, 8k, 5k, and 3k paces. The girls packed really well and chipped away at the 25%. On a personal note, it was fun to see that I could stick in there and run a workout w/ this crew. I love working w/ these kids and wouldn't want to be anywhere else. RHR--50. 

pm--7 Hit the BHNP again for the guys' workout. I jumped in on the warm and cool and got some miles while they were rocking it. Both groups looked strong today. Building confidence. On another note, I'm spent. 

Nike Lunarglide 4 Miles: 7.00Brooks Black & Electric 4 Miles: 9.00
Weight: 0.00
Total Distance
7.50

am—7.5 most of the way into the campgrounds and back. It was cold, and my body had real trouble getting started. I was able to hit a nice pace on the way back. Big week for me. RHR—56.

Hoka Clayton Miles: 7.50
Weight: 0.00
Total Distance
9.50

am--6.5 DI/Pizza+/Bank+ w/ some running around the track. Nice little pre-state workout for the kiddos. RHR--48. 

pm--3 Ran after dinner. Really nice feel to the air right now. I never feel great, though, when I run an hour or two after dinner. 

Brooks Anthracite & Red 4 Miles: 9.50
Weight: 0.00
Total Distance
8.00

am--5 Truncated morning run in my neighborhood. Felt good the run. RHR--48. 

pm—3 Pre-state run at the middle school in Sandy. Striders after.

Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 5.00Nike Structure 20 Miles: 3.00
Weight: 0.00
Comments
From swag jessica on Tue, Oct 17, 2017 at 19:33:00 from 65.158.4.66

what does that big word at the first mean?

From Vis on Tue, Oct 17, 2017 at 20:47:01 from 174.208.10.181

Shortened

From swag jessica on Wed, Oct 18, 2017 at 18:21:02 from 66.87.221.50

ahhhhhhh I see

Total Distance
8.50

am—8.5 Good, chilly run in Sandy w/ Holt, Decker, and then the kids. PVXC ran really well at state—girls-1st and boys-2nd. 

Nike Structure 20 Miles: 8.50
Weight: 0.00
Total Distance
7.00

pm--7 River Trail. Peppy run for quite a few. Others felt the late night more. It was fun to hear girls talk about ways to improve the day after winning state. RHR--56. 

Brooks Black & Electric 4 Miles: 7.00
Weight: 0.00
Total Distance
7.25

pm--7.25 River Trail past Sullivan and back. We had nice group, even if it was a bit smaller. It's fun to see people pushing themselves. I love this group. I also had a nice chat w/ Addi. She's great. RHR--52. 

Nike Pegasus 31 Miles: 7.25
Weight: 0.00
Total Distance
7.75

am--7.75 Anasazi Trail from trailhead to trailhead w/ Tom and Andy, the Cosmic Bros. It was a nice jaunt and beautiful out. The dirt is a nice reprieve every once in a while. RHR--51. 

I finished a couple books the last few days—Pride and Prejudice by Jane Austen and Ender’s Game by Orson Scott Card. Like someone said this week, the first was “a lot better than I expected.” I wasn’t drawn to Austen’s book before I first read it but have learned to love the satiric voice. Card’s book has become an October tradition. Its insight into leadership is magnificent. If I could’ve talked my wife into it when we had our son in May, I would be one of those nerds with a son named Andrew, nicknamed Ender. So sci-fi.

Altra Lone Peak 2.5 Miles: 7.75Books 2017 Miles: 2.00
Weight: 0.00
Comments
From Glory in the long run on Mon, Oct 23, 2017 at 04:26:15 from 67.2.84.252

Love your personal reason for running. How would you rank Ender's Game compared to other sci-fi? Is that the one the movie was based on? Is the book better?

From Vis on Mon, Oct 23, 2017 at 08:08:01 from 204.113.55.59

I've actually never seen the movie, but the book is great, right up there with Dune for me. What sci-fi books do you enjoy?

Total Distance
11.75

am--9.5 Sugar Loaf out-and-back w/ some predatory pace at the end. It was dark and awesome, and I felt great. Good group of girls that are working hard. RHR--48. 

pm--2.25 Ran around the school grounds at a leisurely pace. I'm seeing some belief. 

Nike LunarEpic Miles: 11.75
Weight: 0.00
Total Distance
10.25

am--3.75 DI/Weights/Harts+. Decent run. My heel is sore after I jumped to try and touch the rim on a basketball hoop. Old, I am. RHR--48. 

pm--6.5 Green Springs. Decent run on tired legs. Ellie and Add were pushing today. Kids still seem to love running. Erged 1k after. 

Altra Torin 2.0 Miles: 10.25
Weight: 0.00
Total Distance
7.00

am--4 Harts/Bank. We had a small crew this morning. ): Hope everything is ok for everybody. The body is bouncing back. RHR--53. 

pm--3 Warm and cool w/ the kids, sandwiched around the workout. Some improvement, but we still have work to do. 

I finished a bio today--Comfortably Numb: The Inside Story of Pink Floyd by Mark Blake. I've always been a sucker for music bios, and this didn't disappoint. At over 400 pages, It's a real tome. Nonetheless, it read fairly quickly. Creative tension is a subject that has dominated my interests recently, so the relationship of the big dogs--Roger Waters and David Gilmour--provided a good case study. Two egos can amaze and thoroughly underwhelm. It depends on their symbiosis. My favorite quote from the book comes from Roger Waters: "You can't give up. You have to keep bashing away or else you're finished as a human being" (340). 

Brooks Anthracite & Red 4 Miles: 7.00Books 2017 Miles: 1.00
Weight: 0.00
Comments
From addib on Wed, Oct 25, 2017 at 18:00:07 from 64.255.92.75

robs you read a lot. what's an inspirational book I should read?

From Vis on Wed, Oct 25, 2017 at 18:57:25 from 170.72.4.175

Boys in the Boat

From Vis on Wed, Oct 25, 2017 at 18:57:43 from 170.72.4.175

It’s in the school library.

From Rob Murphy on Wed, Oct 25, 2017 at 19:15:28 from 67.166.78.47

I'll second that. Joe Rantz is the man! More life lessons and inspiration in that book than any I've read in the past 10 years.

From Vis on Wed, Oct 25, 2017 at 19:31:05 from 170.72.4.175

I read that book because of your recommendation, Rob.

Total Distance
10.50

am--3.75 DI/Weights/Harts+. Decent morning. For some reason, I'm still trying to catch up w/ everything, especially sleep, this week. RHR--49. 

pm—6.75 Telegraph out-and-back. We actually had a decent group for the run. 6x barefoot striders after.

Nike Structure 20 Miles: 10.00
Weight: 0.00
Total Distance
13.00

am--2.5 Nice, chill run to the bank. RHR--49.

pm--10.5 Turkey Farm Rd. The climb is roughly 700ft. to the turnaround, but it's pretty gradual. On the way back, the legs get going enough to really move the last flat mile or so. I love runs like this, such confidence-builders. Lots of good things today. I had some kiln-fired pizza, as well. What a treat. 

Nike Pegasus 31 Miles: 13.00
Weight: 0.00
Total Distance
5.50

am--5.5 Herky Jerky Trail(?) w/ Tom. This is a trail that skirts around Webb Hill. It's a pretty sweet trail. Reminds me a lot of the Rim Trails on the SCRR. Runs w/ Tom are always great, too. He's full of knowledge about psychology, astrology, music, etc. There's never a dull moment. RHR--54. 

Hoka Clayton Miles: 5.50
Weight: 0.00
Total Distance
14.00

am--10 Progressive Parkway w/ a few extensions. I liked the fight I saw in the varsity girls this morning. RHR--51

pm--4 DI/Grass Loops. Chill afternoon run after a reminder of our purpose and commitments. 

I finished Drive: The Surprising Truth About What Motivates Us by Daniel H. Pink. It's a quick read w/ many great ideas and even a reading list. The premise is that once we get past our base necessities--thirst, hunger, and the need to procreate--humans are motivated by autonomy, mastery, and purpose. Most of the book resonates w/ my worldview. 

Books 2017 Miles: 1.00Nike Lunar Epic Oct. 2017 Miles: 14.00
Weight: 0.00
Total Distance
6.50

am--3.5 DI/Harts. Decent morning. I did have trouble waking up, though. RHR--46. 

pm—3 Annual AC Halloween run. Not nearly as punishing as last year.

Nike Structure 20 Miles: 6.50
Weight: 0.00
Total Distance
11.50

am--4.5 DI/Bank. Smaller crew, overall, today. It was good to have Jacey back. Felt good to get going. RHR--49. 

pm--7 Middleton w/ a barbwire mishap. Hopefully, all is well. There was blood and carnage and heart, lots of heart. Luckily, we had J. Rog. the injury psychic. I really enjoy this group of girls. They're working hard. 

Brooks Black & Electric 4 Miles: 10.50
Weight: 0.00
Total Distance
8.00

am--3.5 DI/Weights/Harts+. I'm feeling beat in the legs, but after a few minutes, things loosen up. RHR--46. 

pm--4.5 Grass Loops before the Autumn Classic. Nice running from all the kids tonight. 

Altra Torin 2.0 Miles: 8.00
Weight: 0.00
Comments
From addib on Thu, Nov 02, 2017 at 22:00:53 from 64.255.92.229

ROBERTS!!! i forgot to tell you but anna is planning to major in LANGUAGE ARTS! you must've been a good influence on her :)

Total Distance
4.00

am--4 DI/Bank. Chiller run today. Maybe the small crew was flushing the race out. RHR--49. 

Nike Pegasus 31 Miles: 4.00
Weight: 0.00
Total Distance
7.50

am--7.5 Igloi-style fartleks at Washington Elementary. We had a little smaller group this morning, but the workout went well. What a beautiful day to live in Southern Utah. 2k on the erg after (8:42). RHR--50. 

NB 1400 Miles: 7.50
Weight: 0.00
Comments
From Colton Staheli on Sat, Nov 04, 2017 at 13:32:14 from 71.37.114.222

That’s every day, Robs

From Holt on Sat, Nov 04, 2017 at 13:49:46 from 71.37.82.116

You know that’s right

Total Distance
11.25

am--9 Sugar Loaf Progressive run. Nice group this morning. The freshmen are stepping up. I love it. On the way back, I could feel some tightness in my upper calf/lower hamstring. I need to make sure to roll. RHR--54. 

pm--2.25 Grass loops on the softball field. What a great group of kids we have at PVXC. My body felt better this afternoon. 

Nike Lunar Epic Oct. 2017 Miles: 9.00
Weight: 0.00
Comments
From Jacey Finch on Mon, Nov 06, 2017 at 17:28:22 from 24.49.129.153

What's Sugar Loaf? Haha

From Vis on Mon, Nov 06, 2017 at 17:29:28 from 170.72.4.175

That's the local name of the Dixie rock.

From Jacey Finch on Tue, Nov 07, 2017 at 09:44:48 from 204.113.54.45

ohhh thanks

Total Distance
11.00

am--4 DI/Harts and beyond. Some weights thrown in there, as well. RHR--49. 

pm--7 Green Springs w/ the loop around the eastside of the golf course. We had a nice push today. Nonetheless, I felt a little flat. Jada rocked it. 

Nike Structure 20 Miles: 11.00
Weight: 0.00
Total Distance
7.75

am--4.5 DI/Bank. Good run w/ some rants from the crew. RHR--53. 

pm--3.25 Warm and cool w/ the girls, sandwiched around their workout. People are stepping up, and it's fun to watch. 

Hoka Clayton Miles: 7.75
Weight: 0.00
Total Distance
3.50

am--3.5 DI reverse and Harts+. Chilly morn w/ some running. The back of my knee is a bit creaky. RHR--52. 

I also finished another book--Persepolis by Marjane Satrapi. One of our teachers is teaching this graphic novel and is getting some pushback. So the principal asked us to read it and contribute our two cents. It's an interesting look at the Iran of the late '70s-early '80s. As far as graphic novels go, they're a nice change of pace but not something I would read constantly. 

Brooks Black & Electric 4 Miles: 3.50Books 2017 Miles: 1.00
Weight: 0.00
Comments
From Alli Peterson on Thu, Nov 09, 2017 at 22:10:22 from 209.213.47.34

Don't cha mean tucense??

From Vis on Fri, Nov 10, 2017 at 07:59:57 from 204.113.55.59

That's what I meant. :)

Total Distance
12.00

am--4.5 DI/Bank. Good morning, good chat. 

pm--7.5 Turkey Farm Progression. I love this run. It's a chance to do some good climbing and then let the legs loose a little on the way back, culminating in a good push through the neighborhood. Erged 10 minutes (2.2k) after I got home.

Brooks Anthracite & Red 4 Miles: 12.00
Weight: 0.00
Comments
From swag jessica on Fri, Nov 10, 2017 at 17:28:35 from 184.61.129.147

me too robs #turkeyfarmisthebessssst

From Vis on Fri, Nov 10, 2017 at 17:30:47 from 170.72.4.175

Thanks for being so swag (hash)swag!

Total Distance
7.00

am--7 An improvised version of the morning route at a stout pace. My body felt surprisingly good after aching all week long. RHR--52. 

Nike LunarEpic Miles: 7.00
Weight: 0.00
Total Distance
10.50

am--7.5 Parkway w/ the loop back through Dogtown. Nice, chilly morning w/ a hot pace at the end. RHR--49. 

pm--3 Late evening run on the hand-me-down tready. Dece work. 

Nike Pegasus 31 Miles: 3.00Nike Lunar Epic Oct. 2017 Miles: 7.50
Weight: 0.00
Total Distance
7.00

am--4 Pizza Hut/Harts/Stg. Running Center Loop. Kind of a hodge-podge of a run, but it was good. RHR--48. 

pm--3 Warm and cool w/ the girls, sandwiched around their workout. Great group effort today. It's fun to watch a team grow together. 

Brooks Black & Electric 4 Miles: 7.00
Weight: 0.00
Total Distance
8.50

am--4 Pizza/Neighborhood/Stg. RC Loop. Chilly morn w/ good folks. RHR--52.

pm--4.5 Chill Green Springs run w/ pretty much the whole crew. Jacey signed for SUU today. That's pretty cool. 

Nike Vomero NXR '17 Miles: 8.50
Weight: 0.00
Total Distance
8.50

am--5 Nice early morning run around my neighborhood. I felt really fast and smooth this morning. I didn't have the watch going, or I might go home devastated by my actual pace. RHR--52. 

pm—3.5 Short jaunt along Route 66 in Flagstaff. I love this place.

Nike LunarEpic Miles: 3.50Hoka Clayton Miles: 5.00
Weight: 0.00
Total Distance
9.00

am—6 Good run w/ Holt and then the kids in Flagstaff. We’re off to Big House, AZ.

pm—3 NXR course run through. Kids are in good spirits. 

Nike Structure 20 Miles: 9.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Nov 17, 2017 at 18:40:58 from 67.166.78.47

Best of luck to all of you.

From Vis on Fri, Nov 17, 2017 at 21:39:06 from 174.238.128.102

Thanks, Rob.

Total Distance
5.00

am—5 Gnarly miles through Eloy, hoping to avoid tangling with a Javalina.

Nike LunarEpic Miles: 5.00
Weight: 0.00
Total Distance
11.25

am--4 Harts/Bank. Nice morning, and I got to chat w/ some girls about their races on Saturday. It's fun to pick their brains. RHR--50.

pm--7.25 Telegraph w/ 2x hills, up and down push, and 10-min. tempo. Nice group w/ a little push from some underclassmen. 

Brooks Anthracite & Red 4 Miles: 11.25
Weight: 0.00
Total Distance
7.25

am--3.75 Harts(2x)/Mini-Costco Loop. Good running this morning. RHR--50. 

pm--3.5 Warm and cool, sanwiched around the dream mile. We had some cool things happen today that tell me our training has really paid dividends. But that only comes when kids are willing to work hard and work for each other. Also got to run w/ Jos. That's always a treat. 

I finished In Search of the Old Ones: Exploring the Anasazi World of the Southwest by David Roberts. The topic is fascinating and fairly localized, and Roberts' style is engaging. It was a real treat to read this on the bus as we travelled through Northern and Central Arizona over the weekend. Fortunately, we were able to stop by Montezuma Castle on the trip. 

Books 2017 Miles: 1.00Hoka Clayton Miles: 7.25
Weight: 0.00
Comments
From Josie Bushar on Tue, Nov 21, 2017 at 20:06:21 from 71.37.71.93

Good to see ya today Robs!!

Total Distance
11.50

am--5.75 Barrel Roll in the traditional manner w/ Adam. Decent chat about plant-based living. RHR--50.

pm--5.75 Out-and-back to the Canyons. With a little downhill on the way back, I picked up the pace a bit. It felt good. Ran in some Hoka Cliftons tonight. I actually like the cushion, and they still encourage some get-up-and-go. 

NB 790 (Feb. 2015) Miles: 5.75Hoka Clifton 4 Miles: 5.75
Weight: 0.00
Total Distance
7.00

am—7 Rim Circuit w/ Tom. Beautiful day w/ some intriguing chatter about mnemonics and native canting/dancing rituals. Happy Thanksgiving. RHR—51.

Altra Lone Peak 2.5 Miles: 7.00
Weight: 0.00
Total Distance
8.50

pm--8.5 Kidney Loop w/ Lava Cove extension w/ 4x 4-min. intervals at 6:00-6:15 pace w/ equal recovery. This was on the road, so there was some up and down during the intervals. By the time I hit the fourth, my legs were loving the turnover. RHR--57. 

Nike Lunar Epic Oct. 2017 Miles: 8.50
Weight: 0.00
Total Distance
5.00

am--5 Easy, easy running w/ 5:00 on the erg after. The legs are still feeling yesterday's solid effort. I'm in a Dire Straits mood. Go figure. RHR--47. 

Nike Structure 20 Miles: 5.00
Weight: 0.00
Total Distance
6.25

am--6.25 Green Springs in a pretty chill manner. We had a real skeleton crew this morning. It's been a long, awesome season. Most are taking a well-deserved break. RHR--50. 

I finished 2 more books--Great Expectations by Charles Dickens and To Pray & to Love: Conversations on Prayer with the Early Church by Roberta C. Bondi. Maybe, I shouldn't count Dickens since I read it earlier this year, but I don't subscribe to the I-only-read-a-book-once school of thought. The satire came through a bit more this time around. 

The Bondi book is quite fascinating. It is really a treatise on prayer and all that should accompany it. She speaks of prayer being more than the few minutes one might spend with their eyes deliberately closed, calling on God. It includes reflection and a real intent to harmonize our lives with the honest thoughts of our prayers. It's a real process. I will probably be reading this one again soon. Prayer is an area in which I could really improve. 

Books 2017 Miles: 2.00Nike Vomero NXR '17 Miles: 6.25
Weight: 0.00
Total Distance
4.25

pm--4.25 Middleton w/ the crew. We started slow--I'm feeling pretty sluggish--but we got going towards the end. RHR--52. 

Nike Vomero NXR '17 Miles: 4.25
Weight: 0.00
Total Distance
9.00

am--5.25 Tuweap via Serenity. OK morning, but I'm feeling flat. RHR--49. 

pm—3.75 Some running while the kids did a short quick workout.

Nike Structure 20 Miles: 3.75Hoka Clifton 4 Miles: 5.25
Weight: 0.00
Total Distance
4.50

pm—4.5 As we started on our run, some yahoos yelled, “35 minutes on the track!” So, we did 35 minutes of track loops. The plus is the pace gets solid without much hindrance.

Nike LunarEpic Miles: 4.50
Weight: 0.00
Total Distance
9.00

am—5 Solid morning run in the visibly cold air. I actually like running in the cold. RHR—48.

pm—4 Easy miles to try and get some juice back.

Altra Torin 2.0 Miles: 4.00Hoka Clifton 4 Miles: 5.00
Weight: 0.00
Total Distance
7.00

pm—7 Nice run through the hood and under the super moon. RHR—54.

I just finished Foundation by Isaac Asimov. It was an intriguing read. Not sure if i’m a sci-go nut or have just found the high-level stuff right off the bat.

Books 2017 Miles: 1.00Nike Lunar Epic Oct. 2017 Miles: 7.00
Weight: 0.00
Total Distance
7.00

pm--7 Harmons out-and-back. I decided to take a few days off this week to heal up and not think about running. The first was more successful than the second. Monday or Tuesday, I came across a journal from NAU's championship run this year. Here's a link: https://view.publitas.com/p222-16027/back-to-back-a-season-with-the-nau-mens-cross-country-team/page/1. It really it an interesting read and, surely, it got me out the door this afternoon. It's funny how a few days off can make the first mile or two back feel like work, but I eventually got into a groove. Good to be back. RHR--48. 

 

Nike Structure 20 Miles: 7.00
Weight: 0.00
Total Distance
6.00

pm—6 Tready miles, progressing a tad bit until the end. Felt good. The thing I like about the treadmill is that it’s easier to hold form at slightly slower paces. RHR—59.

Hoka Clayton Miles: 6.00
Weight: 0.00
Total Distance
3.25

pm—3.25 I intended on running more, but my calf/knee and heel were more painful than the’ve been in months. So I opted out at 3.

Nike Vomero NXR '17 Miles: 3.25
Weight: 0.00
Total Distance
8.00

am--8 Variation on the morning route. I was privileged to run in the winter garb--gloves, beanie, tights, etc.--and loved it. My aches felt better today, at least back to normal. Peppyish by the end. RHR--52. 

Hoka Clifton 4 Miles: 8.00
Weight: 0.00
Total Distance
6.25

pm--6.25 Green Valley Loop. Nice chill in the air. I felt like I got into a nice flow. The pace was a little slower than I thought it was, but I always have a steady rise in pace as the run progresses. That's good. RHR--52. 

Yesterday, I finished another book—Well-Behaved Women Seldom Make History by Laurel Thatcher-Ulrich. It was recommended by one of my most masculine friends. The author works wonders with seemingly small stories. This book is framed around three historical women and their questions about a woman’s place in the world. Side note, the author is a Mormon Feminist. 

Books 2017 Miles: 1.00Nike Lunar Epic Oct. 2017 Miles: 6.25
Weight: 0.00
Comments
From Alli Peterson on Wed, Dec 13, 2017 at 18:39:34 from 65.130.40.108

I've actually thought about reading this book. Would you recommend it

From Alli Peterson on Wed, Dec 13, 2017 at 19:08:36 from 65.130.40.108

Actually, quite frankly, I'll take any book recommendations at this point. I've read through my book shelf

From Vis on Wed, Dec 13, 2017 at 21:23:07 from 170.72.4.175

I liked the book. It's nonfiction and bit more academic than expected but interesting. PVHS library has it. Tell your mom to check it out for you for Christmas. :)

Two books I recommend to almost everyone are Boys in the Boat and Ender's Game. If you haven't read either of those, check them out.

Total Distance
6.50

pm--6.5 Some easy running to build something aerobically. I remember that I love moving for and finding a slow rhythm. RHR--52. 

Altra Torin 2.0 Miles: 6.50
Weight: 0.00
Total Distance
9.00

pm--9 Big Looping up by The Canyons and over by my gpa's old corrals--there's a park there now. I've been trying to ease into runs and go by feel throughout the run. Tonight felt nice. On a side note, the fitbit claims that 100% of my run is at peak heart rate. Whatevs. The thing is jacked. RHR--52. 

I finished the 2nd installment of the Foundation series--Foundation and Empire. Isaac Asimov is topnotch sci-fi. These authors have amazing minds, and I get a kick out of sci-fi. It's a win-win. I'll probably dive into the final book in the original series in the next week or so. 

Books 2017 Miles: 1.00Hoka Clifton 4 Miles: 9.00
Weight: 0.00
Total Distance
6.50

pm--6.5 Tready Work. After a 20-min. warm-up, I did some pick-ups--7x 1 min. from light tempo down to tempo, 4x 90 sec. at tempo for :60 and mid-6's for :30, and, finally 4x 30 sec. from mid-6's down to low-6's. Cooled for about a mile. It was nice to get the legs moving. My breathing wasn't forced, and I was able to stay pretty calm and loose at those paces. Nice stuff. RHR--53. 

Nike Structure 20 Miles: 6.50
Weight: 0.00
Comments
From Josie Bushar on Fri, Dec 15, 2017 at 11:51:20 from 134.250.183.64

if you guys ever meet to run, will you tell me please? i would love to come!

From Vis on Fri, Dec 15, 2017 at 20:31:06 from 174.208.25.156

Totally. We’ll be taking off from PV Mon.-Wed. Not sure about during the holidays, but we ought to organize a run or two.

Total Distance
6.25

pm—6.25 Full Green Valley loop. I try to keep the gait smooth, but the pace wasn’t there.  No worries. It’s an easy run just building miles again. RHR—54.

Nike LunarEpic Miles: 6.25
Weight: 0.00
Total Distance
5.75

pm—5.75 Good run w/ 1k on the erg after. Decent weekly mileage for singles.

Nike Vomero NXR '17 Miles: 5.75
Weight: 0.00
Total Distance
5.00

pm—5 An easy run to start the week. I missed practice due to a long meeting. It’s ok. I was able to erg 2k after. RHR—53.

I finished a great book tonight. The Red Rose Crew: A True Story of Women, Winning, and the Water, by Daniel J. Boyne, is full of heart and grit. It’s tempting to say that it is the counterpart to that other crew book, but the stakes are different. The book also highlighted their coach Harry Parker. I found myself reading some archived SI articles about him. Recommended read.

Brooks Anthracite & Red 4 Miles: 5.00Books 2017 Miles: 1.00
Weight: 0.00
Total Distance
5.00

pm--5 A good run, mostly around the grass, w/ the girls. I had a good chat w/ Josie. The weather was beautiful. RHR--52. 

Nike Structure 20 Miles: 5.00
Weight: 0.00
Total Distance
10.00

am--5 First run of Winter. Easy stuff, feeling fluid. I'll get out later because the dischord of life got to me yesterday. RHR--52. 

pm--5 Around the neighborhoods near the high school in some winter gear. Nice run w/ Van in the head. Picked it up a little towards the end. 

Nike LunarEpic Miles: 5.00Hoka Clayton Miles: 5.00
Weight: 0.00
Comments
From Jacey Finch on Thu, Dec 21, 2017 at 19:06:38 from 74.211.18.56

Run tomorrow morning at Chuck-a-wala!! We'll be meeting at the high school at 8am to carpool over!

Total Distance
5.00

am—5 Chuckwalla Loop. I almost bailed on the run because the little Arthur had a rough night. Glad I didn’t because it was a fun group this morning. I haven’t hit the trails much over the last year, so that was fun also. I’m looking forward to having Addi run more that 6 minutes before she flips.(: RHR—55.

NB 790 (Feb. 2015) Miles: 5.00
Weight: 0.00
Total Distance
8.00

pm—8 Good run w/ pickups of 3, 4, 4, 4, and 3 minutes at and around 7-min. pace w/ equal recovery. I felt peppy. RHR—53.

I finished the final installment of Asimov’s Foundation trilogy—Second Foundation. It’s basically the story of hard science vs. soft (social) science. Good, fun stuff.

 

 

Books 2017 Miles: 1.00Nike Lunar Epic Oct. 2017 Miles: 8.00
Weight: 0.00
Total Distance
3.00

pm—3 I was late getting a run in, and it wasn’t much of a run. The aches never subsided. 

On another note, I plowed through The Stranger in the Woods by Michael Finkel. What a read. It’s about a man who left civilization and camped in the woods, virtually undiscovered, for 27 years, surviving on burgled goods and solitude. Reminded me a little of the book about Daniel Suelo.

Books 2017 Miles: 1.00Nike Pegasus 34 Miles: 3.00
Weight: 0.00
Comments
From Jacey Finch on Tue, Dec 26, 2017 at 16:41:51 from 74.211.18.56

Run at Sullivan Park tomorrow morning at 8! Hope you can make it!!

From Rob Murphy on Tue, Dec 26, 2017 at 16:50:40 from 67.166.78.47

I read it and I'm a little conflicted about it.

From Vis on Tue, Dec 26, 2017 at 18:22:12 from 170.72.4.175

Rob,

What's the source of your feeling conflicted? I loved how the author told the story but felt the story went a few chapters too far. And I'm really not sure how to feel about Knight; I feel an admiration mixed with frustration.

Do you keep track of your reading anywhere? I find the best books from readers whose taste I trust.

Jace,

I should make it.

From Rob Murphy on Tue, Dec 26, 2017 at 19:15:12 from 67.166.78.47

I was conflicted about Knight. I wanted him to be someone I could learn something from. I wish the book had been written by Knight, not Finkel. I wanted some real introspection from the man who lived this very different experience.

I read it the week it came out. I might look at it again and reassess.

Total Distance
8.00

pm--8 SC Parkway to the Ivins sign and back. I didn't feel great at all but was still able to keep a steady pace and survive without too much fanfare. RHR--50. 

Also, I bowled for the first time in a year or so and rolled a 149. I was impressed w/ myself. 

Brooks Levitate Miles: 8.00
Weight: 0.00
Comments
From Colton Staheli on Tue, Dec 26, 2017 at 18:50:26 from 71.37.111.177

Dang! Annica is a lucky gal

Total Distance
6.00

pm—6 Easy miles. For some reason, I’m feeling pretty unmotivated lately. A real break probably would do some good. I tend to make 3-4 days the big break. Maybe, not enough. Motivation is high, however, to take down the bangers and mash that’s cooking as I type.

 

Nike LunarEpic Miles: 6.00
Weight: 0.00
Total Distance
8.00

pm--8 JW out-and-back. I was going to loop, but there is road work going on. The run felt good once I flipped. Lately, I've been trying to keep it easy for the first mile or so. It's not that simple. Nonetheless, I've discovered the perfect run. It starts around 9-10-min. pace and works down to ~7-min. pace by the end and is 8 miles total. RHR--53. 

I finished C. S. Lewis' The Lion, the Witch, and the Wardrobe. It scratches a certain itch; I'm a bit of an anglophile. Plus, I've never read the whole series. 

Books 2017 Miles: 1.00Hoka Clifton 4 Miles: 8.00
Weight: 0.00
Comments
From Ellie on Thu, Dec 28, 2017 at 21:46:44 from 174.208.7.172

Run tomorrow at green springs at 8!!!

Total Distance
6.00

am--6 Mustang Pass w/ 6x striders after. Good group this morning, not quite Ellie's 15, but whatever. I like running on the trails because pace isn't such a concern. Even w/ the climbing, trails give some recovery to the body and soul. Good luck getting to the trail btw. RHR--55. 

Hoka Clayton Miles: 6.00
Weight: 0.00
Comments
From addib on Fri, Dec 29, 2017 at 11:23:23 from 64.255.92.146

sad I couldn't be there. I'm anxiously awaiting to run again. haha

From Vis on Fri, Dec 29, 2017 at 11:28:28 from 170.72.4.175

addib, I miss running w/ you. Hope all is well.

Apparently the only crazy thing you did post-extraction was ask your mom if you could take the gauze out over and over and over again.

Total Distance
4.00

pm—4 A few miles, watching the Badgers. I limped to the finish line at the end of the year but ended up with my biggest mileage year ever. The next week might be down time for me. A few aches and pains have nagged and nagged. 

Nike Pegasus 34 Miles: 4.00
Weight: 0.00
Total Distance
2385.00
Altra Lone Peak 2.5 Miles: 74.25Brooks Rico (20 Dec. 2016) Miles: 217.00Nike Vomero 11 Miles: 258.00Brooks Anthracite & Red 4 Miles: 194.25Altra Torin 2.0 Miles: 78.75Nike Pegasus 31 Miles: 290.00Nike LunarEpic Miles: 250.50Red & Black 3 (Dec. 4, 2014) Miles: 110.25Books 2017 Miles: 62.00NB 1400 Miles: 44.50NB 790 (Feb. 2015) Miles: 35.75Brooks Black & Electric 4 Miles: 160.25Nike Lunarglide 4 Miles: 43.75Nike Pegasus 30 Miles: 14.75Red, Yellow & Black 3 (Apr. 6, 2015) Miles: 97.25Nike Structure 20 Miles: 214.00Hoka Clayton Miles: 105.50Nike Lunar Epic Oct. 2017 Miles: 60.25Nike Vomero NXR '17 Miles: 28.00Hoka Clifton 4 Miles: 41.00Nike Pegasus 34 Miles: 7.00Brooks Levitate Miles: 8.00
Weight: 0.00
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