Turn your rut into a groove.

January 2019

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Location:

Santa Clara,UT,

Member Since:

Jan 01, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Swiss Days(5k)--19:47.5

Zion Centennial Fun Run (10k)--42:19 

St. George Half Marathon--1:36:45.4 

St. George Marathon--3:22:29

Short-Term Running Goals:

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

Long-Term Running Goals:

Run to live. Live to run.

 

Personal:

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

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to Ukraine's Armed Forces
Miles:This week: 6.25 Month: 101.00 Year: 665.75
NB 790 (Feb. 2015) Lifetime Miles: 488.76
NB 1400 Lifetime Miles: 260.50
Nike LunarEpic Lifetime Miles: 558.00
Nike Lunar Epic Oct. 2017 Lifetime Miles: 535.26
INOV8 F-Lite 195 Lifetime Miles: 405.50
Hoka Clifton 6 Lifetime Miles: 238.50
Bike Miles Lifetime Miles: 88.50
Erg Ks Lifetime Miles: 3.00
Hoka Speedgoat 4 Lifetime Miles: 351.50
Nike LunarEpic 2 Lifetime Miles: 149.75
Brooks L5 Lifetime Miles: 277.25
Desert Canyons Lifetime Miles: 92.50
PV Speedgoat 4 Lifetime Miles: 111.50
Brooks Launch 5 Lifetime Miles: 109.50
ASICS Cumulus 23 Lifetime Miles: 118.50
Brooks Glycerin 18 Lifetime Miles: 68.75
Brooks G20 Lifetime Miles: 116.25
NB MT110 (Tony) Lifetime Miles: 92.75
Books 2022 Lifetime Miles: 13.00
Trail Runs 2022 Lifetime Miles: 43.00
Adidas Boston 10 Lifetime Miles: 26.25
Brooks G 14 Lifetime Miles: 196.75
Total Distance
1601.50
Books 2019 Miles: 50.00Hoka Clifton 4 Miles: 212.75Running Minutes 2019 Miles: 13945.00Nike Structure 20 Miles: 8.50Brooks L3 Miles: 127.75Nike Vomero NXR '17 Miles: 226.25Brooks Black Oct. 2018 Miles: 267.75Nike LunarEpic Miles: 127.25Brooks Levitate Miles: 189.51Nike Lunar Epic Oct. 2017 Miles: 162.25Hoka Clayton Miles: 31.25Nike Pegasus 34 Miles: 179.00NB 790 (Feb. 2015) Miles: 12.50Bike Minutes 2019 Miles: 535.00INOV8 F-Lite 195 Miles: 34.25Erg Ks 2019 Miles: 19.50Altra Torin 2.0 Miles: 30.75NB 1400 Miles: 31.25Altra Lone Peak 2.5 Miles: 14.00
Weight: 0.00
Total Distance
0.00

I finished The Last Battle and with it the entire series. It was a fun vacation project.

Books 2019 Miles: 1.00
Weight: 0.00
Total Distance
0.00

With my last bit of time before school was back in session, I read Let’s Go (So We Can Get Back) by Jeff Tweedy. He’s the main singer and songwriter of Wilco, a band I’ve enjoyed over the years. He’s an engaging writer and shows some vulnerability in the book. It was a good read. I also got good news about my aging body.

Books 2019 Miles: 1.00
Weight: 0.00
Total Distance
0.00

The final bit of news I’ve anticipated came today. I’m pumped to get back to exercising, but it might take a few weeks to really get rolling. 

I finished The Tragedy of King Lear and gathered quotable quotes as I did.

Books 2019 Miles: 1.00
Weight: 0.00
Total Distance
3.00

I finally went running. It’s been 9 days, and I could feel it. Things that don’t normally hurt hurt, and things that normally hurt hurt. On top of that, I’m a mucus machine right now. I was sucking air.

Hoka Clifton 4 Miles: 3.00Running Minutes 2019 Miles: 25.00
Weight: 0.00
Total Distance
3.50

pm--3.5 Basically Hot Nails and back. It was good to get out, but I'm not feeling much pep and am struggling a bit. 

Nike Structure 20 Miles: 3.50Running Minutes 2019 Miles: 30.00
Weight: 0.00
Comments
From Holt on Tue, Jan 08, 2019 at 19:56:28 from 71.37.77.119

No one even knows what hot nails is nowadays

Total Distance
4.50

pm--4.5 Ran the warm and cool w/ the kids, sandwiched around the 6-min. test. I felt a bit better today and added 10 minutes. Patience. 

Brooks L3 Miles: 4.50Running Minutes 2019 Miles: 40.00
Weight: 0.00
Comments
From Swag Jessica on Tue, Jan 08, 2019 at 20:23:54 from 74.211.22.5

good job rob dog

Total Distance
3.50

pm--3.5 Mustang Pass, almost to the pass. Feeling a bit better everyday. 

Nike Vomero NXR '17 Miles: 3.50Running Minutes 2019 Miles: 35.00
Weight: 0.00
Total Distance
4.00

pm--4 Green Springs for a nice run. I'm feeling. . . better(?). Going on a week of running. That's a win. The sickness is waning. That's exciting. Bouncing back in 2019!!!

Brooks Black Oct. 2018 Miles: 4.00Running Minutes 2019 Miles: 35.00
Weight: 0.00
Total Distance
3.50

pm—3.5 A few miles before heading up north to a drill competition. The body’s coming back.

Nike LunarEpic Miles: 3.50Running Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
4.00

am—4 Same route in Orem as last Saturday. Felt a bit better.

Hoka Clifton 4 Miles: 4.00Running Minutes 2019 Miles: 35.00
Weight: 0.00
Total Distance
6.00

pm--6 Lin's and back. Went out w/ the big group and back w/ Brinley, Rayne, and Addi. Longest run in a few weeks for me, and I totally spaced the pickups. Felt good, though. 

Brooks Levitate Miles: 6.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Comments
From Josie Bushar on Mon, Jan 14, 2019 at 18:19:34 from 96.60.194.184

glad you're feeling better

From Josie Bushar on Mon, Jan 14, 2019 at 23:28:33 from 96.60.194.184

And happy birthday

From Vis on Tue, Jan 15, 2019 at 19:06:59 from 209.33.194.170

Thanks, young lady.

Total Distance
5.00

pm--5 Rainy run w/ some tempo sections w/ some younger girls. 

Nike Structure 20 Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
4.25

pm--4.25 City Creek Trail. I really enjoyed the conversations. I'm lucky to work w/ such awesome kids. 

Nike Lunar Epic Oct. 2017 Miles: 4.25Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
5.00

pm--5 Arctic Circle and back w/ some running around the track during the rootbeer mile. Fun stuff w/ some projectile vomiting at the finish line. 

Brooks L3 Miles: 5.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
4.75

pm--4.75 Ran over to the hill circuits and ran around while the kids did their thing. Fun group, fun times. Feeling better by the day. 

Hoka Clayton Miles: 4.75Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
6.00

am--6 A good jaunt around The Canyons. It turned into a virtual tempo pace--for the current version of me--by the end. 

Brooks Black Oct. 2018 Miles: 6.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
7.00

am—7 Ran out w/ the crew then flipped to find Kylee. We made it halfway up the Sand Hill and headed back. Decent pace on the return. This is my longest run in minutes and miles in about a month.

Brooks Black Oct. 2018 Miles: 7.00Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
5.00

am—Some weights and body-weight exercises.

pm—5 River Trail to Sullivan and back w/ 6x striders. Things are coming back, but it still feels hard, especially chasing fit teens.

I finished Zen and the Art of Motorcycle Maintenance by Robert M. Pirsig last night. It was a slow read. I enjoyed the talk of matters resembling the title but slogged through denser passages contrasting Aristotle and Plato. My reading is set up nicely for other books on DIY living.

 

Nike Pegasus 34 Miles: 5.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
4.00

pm—4 A quick run when I got home. Off to Region Drill.

Nike LunarEpic Miles: 4.00Running Minutes 2019 Miles: 35.00
Weight: 0.00
Total Distance
6.00

pm—6 A relaxed run. The breathing was easy, but my heart rate suggests I’m still not 100%. It felt good to keep a steady pace and sweat a bit.

Brooks L3 Miles: 6.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
5.00

pm--5 Some running while the kids did hill circuits. Yay. 

Nike Lunar Epic Oct. 2017 Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
7.75

am—7.75 I biked to my parents’s house and met Tom to run the Anasazi Trail. It was just what I needed, chatting and enjoying the scenery. A run like this has been missing from my arsenal lately. I biked home after. 

NB 790 (Feb. 2015) Miles: 7.75Running Minutes 2019 Miles: 80.00Bike Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
8.25

pm—8.25 Long Run w/ some pickups. I actually felt pretty decent. The girls are looking fit and strong. 

I also finished The Great Gatsby again. The real story of the American Dream told in fairly beautiful language.

Nike Vomero NXR '17 Miles: 8.25Books 2019 Miles: 1.00Running Minutes 2019 Miles: 70.00
Weight: 0.00
Total Distance
5.50

pm--5.5 Did some running while the kids did their tempo work. Some miles were faster than others. 

Brooks Levitate Miles: 5.50Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
5.25

pm--5.25 We ran the trails near Harrisburg. It was a good time. I choose Michael, I think. 

INOV8 F-Lite 195 Miles: 5.25Running Minutes 2019 Miles: 50.00
Weight: 0.00
Comments
From Swag Jessica on Sat, Feb 02, 2019 at 22:51:07 from 74.211.22.5

hahaha good run

Total Distance
6.00

pm--6 I missed practice because of a dentist appointment, so I ended up jaunting around the barrio. It was a nice run w/ some good chat. The social aspect of running is one of many aspects I enjoy. 

Nike LunarEpic Miles: 6.00Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
5.25

pm—5.25 Some running during the hill circuits. Beautiful day today.

Hoka Clayton Miles: 5.25Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
7.00

pm—7 Easy run to finish the week. My achilles is aching a bit, probably the little bouts of speed throughout the week. 

Hoka Clifton 4 Miles: 7.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
4.00

pm—4 Missed practice because of a meeting and ran a bit when I got home.

I finished Night by Elie Wiesel. What a heavy and difficult book.

 

Nike Lunar Epic Oct. 2017 Miles: 4.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 35.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Feb 05, 2019 at 21:36:32 from 67.177.30.39

Abby and I listened to it on our commute last year. Agreed.

Total Distance
5.25

pm—5.25 Run on the River Trail. Not much to say.

Brooks Black Oct. 2018 Miles: 5.25Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
7.50

am—2.25 A nice run w/ Addi and Ry. Got to hear a story full of colorful language.

pm—5.25 Warm and cool and some running during the 6-minute test. Kids are showing improvement after a month of training.

I finished The Sisters Brothers by Patrick DeWitt. It’s a throwback western about brothers who are bounty hunters. Runs the gamut of emotions.

Nike Pegasus 34 Miles: 7.50Books 2019 Miles: 1.00Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
3.50

pm—3.5 After a long day, I did a short run.

Brooks L3 Miles: 3.50Running Minutes 2019 Miles: 35.00
Weight: 0.00
Total Distance
7.50

pm—7.5 Run to the Sugar Loaf in nearly perfect weather. Fun run. What started as a bummer week has taken an upswing.

Nike Vomero NXR '17 Miles: 7.50Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
7.75

am--7.75 Same activity as 2 weeks ago. I biked to my parents' and ran Anasazi w/ Tom. I learned a lot and thoroughly enjoyed the experience. Still need to remember 2 ears and 1 mouth. 

INOV8 F-Lite 195 Miles: 7.75Running Minutes 2019 Miles: 80.00Bike Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
10.00

pm--10 Stayed at the school during practice to chat w/ the sprinters and watch a few throwers. I ran when I got home and did a loop around the Canyons and added to Dixie Drive w/ pickups. I felt okay. 

Hoka Clifton 4 Miles: 10.00Running Minutes 2019 Miles: 80.00
Weight: 0.00
Total Distance
4.75

pm—4.5 Middleton Trail. I was still feeling yesterday’s run.

NB 790 (Feb. 2015) Miles: 4.75Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
8.25

am--2.25 A good run w/ the light skeleton crew. These runs are great. 

pm--6 Ran around during the 400s, jumping in here and there but mostly some clockwise work. 

It happened last week, but I'm just blogging it now. I finished The Last Lecture by Randy Pausch. Knowing the backstory creates an ominous read. Nonetheless, there is some great advice in the book, and I can't help but tear up every time I read about leaving memories for his children, especially the fact that he was the first man to ever love his daughter. As a dad of 3 daughters, I concur. 

Brooks Black Oct. 2018 Miles: 8.25Books 2019 Miles: 1.00Running Minutes 2019 Miles: 70.00
Weight: 0.00
Total Distance
5.00

pm—5 Nice, rainy run into Green Springs. Lots of fun watching the kids do some puddle jumping.

Brooks L3 Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
8.25

am--2.25 Nice run w/ a bigger crew to the bank and back, basically. 

pm--6 I ran around here and there during the tempo work. Probably should've just jumped in w/ a group because running clockwise on a track gets me going. 

Nike Lunar Epic Oct. 2017 Miles: 8.25Running Minutes 2019 Miles: 70.00
Weight: 0.00
Total Distance
4.25

pm—4.25 Didn’t have much help w/ the little guy today, so this was the extent of my running. Highest week in a couple months.

Nike LunarEpic Miles: 4.25Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
1.50

pm—1.5 Stomach pains cut the run short. Perhaps, I should figure out my GI issues.

Brooks Levitate Miles: 1.50Running Minutes 2019 Miles: 15.00
Weight: 0.00
Total Distance
5.25

pm—5.25 Telegraph w/ Sandberg’s on the return trip. Added bonus was that we had the great Jacey Finch on the run.

Nike Pegasus 34 Miles: 5.25Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
8.25

am--2.25 A nice run w/ the senior crew.

pm--6 Some running while the kids did some repeats. It was chilly out. 

I also finished The Adventures of Huckleberry Finn and noticed that the book moves forward nicely as long as Huck and Jim are moving. Once they hit Pikesville, everything stops. That being said, I still get a good laugh out of Tom's antics. 

Brooks Black Oct. 2018 Miles: 8.25Books 2019 Miles: 1.00Running Minutes 2019 Miles: 75.00
Weight: 0.00
Total Distance
4.75

pm—4.75 GreenSprings w/ snowballs instead of puddles. A fun run w/ the crew.

Nike Vomero NXR '17 Miles: 4.75Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
7.50

am—2 I’m loving the morning runs lately.

pm—5.5 Sone running while the kids did hill circuits. My legs are tight.

Nike Lunar Epic Oct. 2017 Miles: 7.50Running Minutes 2019 Miles: 70.00
Weight: 0.00
Total Distance
5.75

pm--5.5 Weekends are hard. But I did get a run in. There always seem to be some kind of time crunch. 

Hoka Clifton 4 Miles: 5.75Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
9.00

am—9 Loop around Foremaster on the long run w/ some pickups. It was a nice wintertime run.

I finished another book—The Fifth Season by N.K. Jemisin. This is the first of 3 Hugo winners for this author, all from the same series. It was an okay read but not exceptionally memorable.

Brooks Levitate Miles: 9.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 75.00
Weight: 0.00
Total Distance
3.00

pm—3 Late run cut short because my body wasn’t loosening up.

Brooks L3 Miles: 3.00
Weight: 0.00
Total Distance
8.25

am—2.25 The few crew to the bank and back.

pm—6 I did the warm and cool and some running while the kids did a time trial/workout.

Nike Lunar Epic Oct. 2017 Miles: 8.25
Weight: 0.00
Total Distance
4.25

pm--4.25 Run towards Sullivan and back w/ Brinley and Jenna. Most people did their longer run this morning, so they could go to the game. I erged 2k (8:50) after. It's been a while since I've rowed. 

Nike Vomero NXR '17 Miles: 4.25Running Minutes 2019 Miles: 35.00Erg Ks 2019 Miles: 2.00
Weight: 0.00
Total Distance
8.50

am--2.5 Bank and back. Nice morning in the mid 40s. 

pm--6 20-minute tempo, mixing it up w/ a few groups. I wasn't going to jump in but am glad I decided in favor. My achilles will probably be angry later, but, oh well. 

Brooks Black Oct. 2018 Miles: 8.50Running Minutes 2019 Miles: 70.00
Weight: 0.00
Total Distance
5.00

pm—5 A shorter run because i’ve Been supah tight. I ran on the tready and watched Breakfast at Tiffany’s with no sound. The undertones really surface that way. Plus, those folks could smoke.

Nike LunarEpic Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Comments
From Rob Murphy on Sun, Mar 03, 2019 at 11:41:27 from 67.177.30.39

They smoked instead of eating. That's why no obesity back then.

Total Distance
5.00

pm—5 Green Springs and some loops w/ some soccer in the middle.

Brooks L3 Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
5.50

am—2.5 Skeleton crew in a drizzle.

pm—3 Around the barrio w/ my neighbor. Phlegmatic and slow.

Nike Lunar Epic Oct. 2017 Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
5.00

pm—5 Telegraph and back through Sandberg’s. Decent run w/ some call-and-response singing.

Brooks Levitate Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
5.50

am—5.5 Hart’s/Bank/RC Loop. I got a few more miles this morning because of the track meet later.

Nike Vomero NXR '17 Miles: 5.50Running Minutes 2019 Miles: 45.00
Weight: 0.00
Comments
From Connor Baller on Fri, Mar 08, 2019 at 21:52:50 from 67.2.21.191

Yeah Vis putting in that work!

Total Distance
7.00

pm—7 To the top of Springdale to the bottom w/ an extension to O.C. Tanner. It was good to get back running after a few days off. For some reason lunch from hours earlier was still heavy on the stomach. 

I also finished Their Eyes Were Watching God again last week. I love that book. My daughter Zora is proof.

Hoka Clifton 4 Miles: 7.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
5.00

pm--5 Easy peasy miles w/ The Wall in the ears. Not my favorite Floyd but still good. It's almost so rock opera in parts that it borders on a musical. Perhaps, my wife would like it. 

On another note, I've been reading and thoroughly enjoying some David Foster Wallace essays. "String Theory" and "Consider the Lobster" are both topnotch. The one about Roger Federer is also great. I love DFW's footnote rantings. Maybe, I'll have to try my hand at essays. Seems like a fun genre. 

Brooks Levitate Miles: 5.00Running Minutes 2019 Miles: 45.00Erg Ks 2019 Miles: 1.00
Weight: 0.00
Total Distance
7.50

am--7.5 Some running while the kids did their workout. The hail was painful while we were running into the headwind. Nevertheless, we all survived. 

Nike Pegasus 34 Miles: 7.50Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
5.50

pm—5.5 A nice run w/ some Built to Spill as my companion.

Nike LunarEpic Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
5.50

am—5.5 Ran while the kids did hill circuits and helped fix the track after.

Nike Vomero NXR '17 Miles: 5.50Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
7.50

am--7.5 Nice desert cruiser w/ Tom, sandwiched between bike rides. Nice end to the exercise week. 

Altra Torin 2.0 Miles: 7.50Running Minutes 2019 Miles: 80.00Bike Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
9.50

am--9.5 Long run on the Parkway w/ some fartlek segments. The kids look good. We had a nice group this morning. 

Hoka Clifton 4 Miles: 9.50Running Minutes 2019 Miles: 80.00
Weight: 0.00
Total Distance
5.00

pm--5 Starbucks w/ some striders. It's getting warmer. 

I finished my 1st round of David Foster Wallace, Consider the Lobster. It's a collection of longform articles from various magazines. He's electric w/ some interesting insights. 

Brooks Black Oct. 2018 Miles: 5.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
7.00

pm—7 Warm and cool w/ some track running. I felt pretty good. Super tired this morning, I accidentally missed morning practice, and my soleus felt tight throughout the day. I was pondering a 0 this afternoon. Where there’s a will, there’s a way.

Nike Pegasus 34 Miles: 7.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
4.50

pm--4.5 Dog Pound toward Sullivan. My stomach was feeling heavy. Worked on some vectors after. 

Brooks Levitate Miles: 4.50Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
6.50

am—6.5 Extended DI/bank/running center loop. I got a bit extra this morning because the  PV Invite is this week. Decent running in the drizzle.

Nike Vomero NXR '17 Miles: 6.50Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
2.50

pm--2.5 A short run after a late dinner. I didn't get out this morning because of the track meet last night. Finishing up took most of the day today, so I didn't get out until it was dark. Boy, was it perfect. If I lived in one of those sane states--AZ, IN—this perfect night would happen an hour earlier and, thus, last an hour longer. Why is the only traditional thing in our society nowadays the way we set our clock? 

Nike Lunar Epic Oct. 2017 Miles: 2.50Running Minutes 2019 Miles: 20.00
Weight: 0.00
Total Distance
10.00

am—10 Turkey Farm Road w/ some pickups. It was a great run.

Hoka Clifton 4 Miles: 10.00Running Minutes 2019 Miles: 80.00
Weight: 0.00
Total Distance
4.50

am--4.5 Ran to the Trinity Lutheran Church and back, lifted, and added 15 more minutes w/ the girls. We had a meet in Cedar later, so I wasn't able to run in the afternoon. 

Nike Vomero NXR '17 Miles: 4.50Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
7.00

am--7 Warm and cool and some jumping in here and there on the workout w/ the kids. The kids are working hard. I'm excited to see what they'll be able to do later in the season. 

Brooks Black Oct. 2018 Miles: 7.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
6.50

am--2 Some miles before weights on the DI loop. 

pm--4.5 Starbucks and striders. Bad carma day. We almost got hit 3-4 times. Not all our fault. 

Nike Pegasus 34 Miles: 6.50Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
7.00

am--7 Extended DI/Bank/Reverse DI. This morning was good. The meet went well this evening, as well. 

Nike Lunar Epic Oct. 2017 Miles: 7.00
Weight: 0.00
Total Distance
5.00

am—5 A trip around the neighborhood before heading to Hurricane for the track meet. I took a while to loosen up. Good stuff at the meet.

I finished Epictetus: a Stoic and Socratic Guide to Life by A.A. Long. This book takes an in-depth look at the Stoic philosopher and his context. It’s on the scholarly end of the nonfiction spectrum. I enjoyed learning about the Stoic who resonates the most with me.

Nike Vomero NXR '17 Miles: 5.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
9.25

am--9.25 River Trail loop w/ some tempo sections thrown in. It was a decent run. We had some trouble remembering and hitting paces. Now, I'm tired. 

Brooks L3 Miles: 9.25Running Minutes 2019 Miles: 75.00
Weight: 0.00
Total Distance
4.75

pm--4.75 Starbucks w/ striders. Decent run. These short Tuesday afternoon runs are rough on the legs. Perhaps, I need to get in that Monday afternoon or Tuesday morning to flush the junk. Loved the feeling of striders today. 

I finished Labyrinths by Jorge Luis Borges. Lots of short stories and essays w/ mental gymastics and literary tricks. I found it interesting. 

Nike Vomero NXR '17 Miles: 4.75Books 2019 Miles: 1.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
10.25

am--8 Some decent running while some of the kids did their workout. 

pm--2.25 A few more in the afternoon toward Green Springs. 

Brooks Black Oct. 2018 Miles: 10.25Running Minutes 2019 Miles: 90.00
Weight: 0.00
Total Distance
4.75

pm--4.75 A run toward Sullivan. It was warm, and I'm feeling blah. 

Nike Pegasus 34 Miles: 4.75Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
6.00

am—6 Usual Friday-morning-meet run. I’m feeling beat down.

Nike LunarEpic Miles: 6.00Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
5.00

pm—5 Just a run. My RHR is up the last few days, so I’m guessing my less-than-stellar sleep this week is catching up with me. On a more positive note, I felt decent after about 3 miles.

Hoka Clifton 4 Miles: 5.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
8.25

am—8.25 Foremaster Power Run w/ some short hills. It was a pretty good Monday. Nice push from the aspiring crew.

Brooks Levitate Miles: 8.25Running Minutes 2019 Miles: 70.00
Weight: 0.00
Total Distance
6.25

am--2 DI before weights.

pm--4.25 Out toward Sullivan and back w/ 6x striders after. 

I also finished The Metamorphosis by Franz Kafka. Crazy and sad and surreal. 

Nike Lunar Epic Oct. 2017 Miles: 6.25Books 2019 Miles: 1.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
8.50

am—6.25 Some running around the track while the kids did their workout.

pm—2.25 An easy run towards the bank and back.

I finished Kafka’s The Trial. The main character spends the entirety of the novel trying to prove he’s innocent of a unknown crime. It doesn’t turn out well.

 

Brooks Black Oct. 2018 Miles: 8.50Books 2019 Miles: 1.00Running Minutes 2019 Miles: 80.00
Weight: 0.00
Total Distance
4.50

pm--4.5 Green Springs. It's been too long. Run was good, and I felt great. I'm also noticing things that make striders faster and easier. 

Nike Vomero NXR '17 Miles: 4.50Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
5.50

am--5.5 Little more for the premeet morning. I was sweaty. 

Brooks L3 Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
8.50

am--8.5 Sugar Loaf w/ some light tempo and a power run, followed by some hills. Surprisingly, the run was great for me. 

I also finished The Overnight Kidnapper by Andrea Camilleri over the weekend. I love these detective/crime novels w/ some culture thrown in for good measure. 

Nike Vomero NXR '17 Miles: 8.50Books 2019 Miles: 1.00Running Minutes 2019 Miles: 70.00
Weight: 0.00
Total Distance
8.50

am--4 A nice little run around the neighborhood in a drizzle. 

pm—4.5 Another runnin the rain w/ some real old man striders. My back is tight.

Brooks Levitate Miles: 4.00Brooks L3 Miles: 4.50Running Minutes 2019 Miles: 75.00
Weight: 0.00
Total Distance
5.00

am—5 Ran around the track during the workout. My back is feeling a bit better.

Altra Torin 2.0 Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
3.00

pm—3 Finished up an achey week w/ a few miles and some erg. Last night was a late one, but I got to take in the musical stylings of John Vanderslice. 

NB 1400 Miles: 3.00Running Minutes 2019 Miles: 30.00Erg Ks 2019 Miles: 1.00
Weight: 0.00
Total Distance
8.50

am—8.5 Confluence to the church on Dixie Dr. and back w/ some pickups. The back is feeling better, so that’s a plus. Happy Earth Day.

pm--2k on the erg w/ JV in the ears. 

Hoka Clifton 4 Miles: 8.50Running Minutes 2019 Miles: 70.00Erg Ks 2019 Miles: 2.00
Weight: 0.00
Total Distance
5.50

pm—5.5 Starbucks and back. ‘Twas a bit toasty. I had a nice chat w/ the girls about their daddy-daughter conversations.

Brooks Black Oct. 2018 Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
7.00

am--7 Miles w/ the kids before and during the workout. It was a grinder today. 

pm—3k Lazy erging in the evening to strengthen my core.

 

Nike Pegasus 34 Miles: 7.00Running Minutes 2019 Miles: 60.00Erg Ks 2019 Miles: 3.00
Weight: 0.00
Comments
From Grant on Wed, Apr 24, 2019 at 20:23:36 from 155.98.131.1

Coach! I gave John Vanderslice's newest album The Cedars a listen! Its beautiful! I love it! It sounds a little like something in-between Wilco's Whiskey Hotel Foxtrot & The Flaming Lips! I liked Spectral Dawn! Thanks for sharing that one, hope you're doing well!

From Vis on Wed, Apr 24, 2019 at 21:48:20 from 209.33.210.27

Glad you liked it. Iím pretty deep into his stuff right now. His albums are great.

Total Distance
5.50

pm—5.5 it was a scorcher this afternoon, but Green Springs always treats us well.

Brooks L3 Miles: 5.50Running Minutes 2019 Miles: 45.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Apr 25, 2019 at 21:57:59 from 67.177.30.39

Toasty up here as well so I can imagine.

Total Distance
5.00

am--5 DI w/ TL extension, followed by the bank and back. Nice little run this morning. 

Nike Lunar Epic Oct. 2017 Miles: 5.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
4.75

am—4.75 A nice cruise w/ Holt along the shore of Utah Lake. Not sure why Garmin and Suunto GPS is .25 off within 5 miles.

Brooks Levitate Miles: 4.76Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
9.75

am—7 Truncated Parkway. Nice run w/ some sister chat from the Holts.

pm—2.75 Some miles w/ a bit of erg after.

Altra Torin 2.0 Miles: 2.75Nike Vomero NXR '17 Miles: 7.00Running Minutes 2019 Miles: 85.00Erg Ks 2019 Miles: 1.00
Weight: 0.00
Total Distance
5.00

am—1.5 Hart’s after weights.

pm—3.5 Sunrise our-and-back. Youngster meet today.

Brooks L3 Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
7.00

am--7 Warmup w/ the girls and then some running around the track. It was a bit faster than I've done in a while. Felt good. 

Nike Lunar Epic Oct. 2017 Miles: 7.00Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
4.00

pm--4 Green Springs w/ a good group. We have a new girl coming out, and she's working hard. Form-focused striders after. 

Brooks Black Oct. 2018 Miles: 4.00Running Minutes 2019 Miles: 35.00
Weight: 0.00
Total Distance
4.00

am—Hart’s and the bank. I did add anymore. Calling it a down week.

I finished Player Piano by Kurt Vonnegut. He’s one of my favorite authors. This is his first novel, so it lacks the succinct style of later novels. The whole man vs. machines theme feels relevant.

Nike Pegasus 34 Miles: 4.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 35.00
Weight: 0.00
Total Distance
4.00

pm—Tready w/ attention to a smooth stride through the gait cycle. Relaxing.

Hoka Clifton 4 Miles: 4.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
9.00

am--7 Warmup and track running while the team did their workout. Good chat w/ Holt and Carson. 

pm--2 A nice jaunt around the block and some on the field. 

Nike LunarEpic Miles: 9.00Running Minutes 2019 Miles: 75.00
Weight: 0.00
Total Distance
5.00

pm—5 Dog pound out-and-back w/ a nice group. 

Brooks Levitate Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
6.00

am—6 A few different loops to hit mileage. AP test was today. The kids seemed in good spirits.

Nike Vomero NXR '17 Miles: 6.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
5.50

am--5.5 To the sign/neighborhood/Mini Costco. A good morning before the final day of region. 

Brooks L3 Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
6.00

pm—6 Green Springs w/ striders. I had a nice sleep-in this morning and took down some hearty treats during the day, but the run still turned out well. On another note, our girls have some real foot speed.

Nike Pegasus 34 Miles: 6.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
5.50

am—5.5 Sullivan Trail w/ 5x CV pickups called out in an order foreordained by the mighty Virgin River.

Nike Lunar Epic Oct. 2017 Miles: 5.50Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
9.00

am--4 A few miles before joining the kids for a short run. 

pm--5 Quicker miles, mostly w/ Carson, in the hot, hot sun. 'Twas like 93 degrees today. XC Parent meeting this evening. 

Brooks Levitate Miles: 9.00Running Minutes 2019 Miles: 75.00
Weight: 0.00
Total Distance
10.00

am--5 Reverse DI/Costco/Neighborhood. I felt flat and sweated like crazy this morning. Also, I need more sleep. We'll see what we can do about that tonight. 

pm--5 Green Springs. Last trip up for a few of the girls. They move on to bigger and better things, and we get new faces. Every year, it's hard, and some of the kids are unforgettable, but it's part of the circle. 

Brooks L3 Miles: 10.00Running Minutes 2019 Miles: 95.00
Weight: 0.00
Total Distance
8.50

am--5 Through the neighborhood and reverse DI and then some w/ the kids. I was a sweaty mess by the end. I'm frontloading this week because of state track. 

pm--3.5 Ran around the Panorama area and checked out Kylee's puppy, Max. 

Nike Vomero NXR '17 Miles: 8.50Brooks Black Oct. 2018 Miles: 75.00
Weight: 0.00
Total Distance
5.50

am--5.5 DI+/Neighborhood/Running Center Loop w/ Walmart extension. Nice little run. Ran the last 15 or 20 minutes w/ Kylee and chatted about xc ideas. She's awesome. 

Nike LunarEpic Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
4.50

am—4.5 MTC loop w/ Decker before the first day of state track. The day gave us a variety of weather.

Hoka Clifton 4 Miles: 4.50Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
3.00

am—3 Some quick miles in Springville w/ Holt and Decker before the coaches’ race at state.

Hoka Clifton 4 Miles: 3.00Running Minutes 2019 Miles: 25.00
Weight: 0.00
Total Distance
4.00

pm--4 Out-and-back on Warrior Way w/ my neighbor. We had a good chat and enjoyed the light sprinkle. 

Brooks Black Oct. 2018 Miles: 4.00Running Minutes 2019 Miles: 35.00
Weight: 0.00
Total Distance
5.00

pm—5 Some running before the faculty party. We have some good people leaving.

Nike LunarEpic Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
6.00

pm--6 Pretty much the old Swiss Days route from my house and back. It's taking me a while to warm into a run these days. My problem is I don't see myself as stronger. I need to change that. 

Brooks Levitate Miles: 6.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
5.00

am--5 Part of the old morning route in the spectacularly beautiful chill of our current weather pattern. I felt better than yesterday. Graduation today, and I'm really going to miss these kiddos. 

I finished a book of essays by David Foster Wallace, A Supposedly Fun Thing I’ll Never Do Again. I love his voice and perspective. If you’re interested, search out his essay “String Theory” and enjoy. It’s a good example of his voice and style.

Nike Vomero NXR '17 Miles: 5.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Comments
From Rob Murphy on Thu, May 23, 2019 at 19:38:44 from 67.177.30.39

His writing on tennis is the best.

Total Distance
6.00

am—6 A run around Santa Clara. It felt harder than it should have because I have trouble pacing when I’m on my own.

Brooks L3 Miles: 6.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
7.00

am—7 Gma’s to the Orem Cemetery and back. I felt much better today. The snow-covered peaks made for a nice view. 

I finished my first foray into manga—Fullmetal Alchemist, vol. 1-3 by Hiromu Arakawa. The stories in many of the Japanese comics and cartoons are superior to the MCU. I said it, and I mean it.

Hoka Clifton 4 Miles: 7.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
6.00

pm—6 Slow burner w/ Old 97’s in the ears. They can really write raucous country.

I finished Fight Club by Chuck Palahniuk. It was compelling even though it runs counter to most everything I believe. Favorite quote: “Nothing is static. Everything is evolving. Everything is falling apart.” Seems about right.

Nike LunarEpic Miles: 6.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
4.00

pm—4 Some miles between things. Just happy to get a run in.

Hoka Clayton Miles: 4.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
5.50

pm--5.5 Some more miles, sweating away the summer. 

Nike Lunar Epic Oct. 2017 Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
5.00

pm--5 To Grass Valleyish and back from my parents' cabin. I love running up there even if it's hard the first few minutes. 

Hoka Clifton 4 Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
3.00

pm--3 Some running. I've been taking it easy this week, trying to hold off the summertime blues. 

Nike Vomero NXR '17 Miles: 3.00Running Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
3.25

am--3 First day of xc practice for the season. I jumped from group to group, trying to get to know kids. This might be a transitional season as a coach. My focus is changing a bit. 

pm—2k on the erg (8:53). Decent effort, and it works the body in a pretty physical way. I’m going to try to double w/ some cross training—erg or bike—weekdays this summer.

Brooks Black Oct. 2018 Miles: 3.25Running Minutes 2019 Miles: 30.00Erg Ks 2019 Miles: 2.00
Weight: 0.00
Total Distance
7.25

am--4 Mostly grass running w/ some striders. Nice feeling w/ the kids we have out, but we're slim in numbers. 

pm--3.25 My neighbor texted to see if I wanted to run to Albertson's in a circuitous manner, and I went. It was nice to move my sore body a bit. These lunges will be the end of me. 

Nike LunarEpic Miles: 3.25Nike Pegasus 34 Miles: 1.50Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
4.50

am--4.5 Turtle Road w/ a good crew. We have more girls in the top group, thanks to Sophomores getting older, and some great young kids, as well. 

Erged a bit this evening w/ some Dylan's "Desire" on the headphones. He's great. 

Brooks L3 Miles: 4.50Erg Ks 2019 Miles: 2.00
Weight: 0.00
Total Distance
4.00

am—4 Run up the FL training hill and back w/ striders after. I’m loving our group this year.

Nike Lunar Epic Oct. 2017 Miles: 3.50Running Minutes 2019 Miles: 35.00
Weight: 0.00
Total Distance
5.25

am—5.25 A wonderfully paced run w/a fine group of people. XC has been a real pick me up this week. Nice negative split.

Brooks Levitate Miles: 5.25Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
4.25

pm—4.25 A decent run w/ some 3-minute pickups. Nice first week of practice.

I finished Telegraph Avenue by Michael Chabon. It’s about race and family and friendship and vinyl and midwifery and blaxploitation films, among other things. Chabon is a great writer. This is the 3rd or 4th book by him I’ve read. 

NB 1400 Miles: 4.25Books 2019 Miles: 1.00Running Minutes 2019 Miles: 35.00
Weight: 0.00
Total Distance
6.00

am—6 Some Fartlek tempo work to begin building stamina. I wa able to work w/ a few different groups today. I like that.

Nike Vomero NXR '17 Miles: 6.00Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
4.50

am—4.5 Urie and Grass w/ striders. I got a bit more during kids club. Then we went to the school and did some weights and AIS. 

Altra Torin 2.0 Miles: 2.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
5.00

am--5 Dogpound Loop to Sullivan and back. We had a nice group until we started climbing back to the school. I flipped to run w/ a nice crew. 

I finished Championship Team Building by Jeff Janssen. It's chock-full of good stuff for organizing and leading a team. My interest over the last year or two has been waning w/ this type of book, but this one hit at the right time. 

Brooks Black Oct. 2018 Miles: 5.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
7.50

am--7.5 Highland out-and-back w/ some pickups. I felt okay. It was fun to chat w/ some folks on the run today. Weights and AIS after. 

Nike Pegasus 34 Miles: 7.50Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
4.50

am—4.5 Middleton Trail w/ some kiddos.

Hoka Clayton Miles: 4.50Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
5.50

pm--5.5 Some running in the evening because life sometimes gets in the way. 

Hoka Clifton 4 Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
8.00

am--8 Grapevine out-and-back. Good run where I got to jump in w/ a few different groups. I'm trying this out, knowing that my greatest accomplishment as a runner is helping others get better. 

I finished Manhood for Amateurs by Michael Chabon. It's a book of essays about being a husband, father, and son. Timely reading, and, lately, I can't get enough Chabon. 

Nike Vomero NXR '17 Miles: 8.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 70.00
Weight: 0.00
Total Distance
5.00

am--5 Half-road/Half-grass run w/ striders after. We also had kids club and some weights and stretching. 

Brooks L3 Miles: 2.50Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
6.00

am--6 Tour-de-Washington. We looped around firestation but had to add through Washington. 

Nike Pegasus 34 Miles: 6.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
5.50

am--5.5 Hilly run down into Hell's Hole and back. Some of the freshies were grossly intimidated by the hill out, but they made it. People are doing good things. 

pm—20 minutes of biking. 

Brooks Black Oct. 2018 Miles: 5.50Running Minutes 2019 Miles: 50.00Bike Minutes 2019 Miles: 20.00
Weight: 0.00
Comments
From addib on Thu, Jun 20, 2019 at 18:56:14 from 172.56.38.98

Adri definitely was one of those freshies

From Vis on Thu, Jun 20, 2019 at 21:16:14 from 174.208.53.159

She was, but she has a great attitude. I was surprised she was even at practice after someone rolled her hand in the car window.

From addib on Fri, Jun 21, 2019 at 09:24:40 from 64.255.87.200

Hahaha my bad...she's a tough one

Total Distance
6.00

am--6 A negative split run on the river trail into Green Valley. We were moving pretty well on the way back. Great things from unexpected folks. Striders after. 

pm--30 minutes on the bike. Happy Summer!

Nike Lunar Epic Oct. 2017 Miles: 5.50Running Minutes 2019 Miles: 50.00Bike Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
7.00

pm—7 A nice slow burner. Man, am I a sweater. My weeks are building, and I’m feeling stronger. Just need to move more during the day and watch my sweets.

I finished a good book about training: Marty Liquori’s Guide for the Elite Runner. It’s simple straightforward training book written w/ John L. Parker. And just so we know this Liquori guy is legit, here’s a vid of him taking Jim Ryun in a mile foot race: https://youtu.be/Sup-ZmlhAPc

Hoka Clifton 4 Miles: 7.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
8.50

am—8.5 Sandhill. I played caboose, helping kids to keep on keeping on. Pace was whatever, but I’m happy to get some longer minutes. Getting stronger everyday.

Brooks L3 Miles: 8.50Running Minutes 2019 Miles: 90.00
Weight: 0.00
Total Distance
6.50

am—5 Warm and grass loops w/ kids club after. 

pm—1.5 First afternoon run of the season after weights and AIS.

Nike LunarEpic Miles: 1.50Nike Pegasus 34 Miles: 2.50Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
7.00

am—7 Good run w/ a nice group into the fields and back.

Brooks Black Oct. 2018 Miles: 7.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
8.50

am—7 Tempo fartlek on the new dirt mile. People are battling. I like it.

pm—1.5 Weights, AIS and a run. After, I rode to the top of the West Canyon Trail w/ Adam. Some good climbing up and cruising down. Biking brings some new aches and pains, but it’s fun.

Altra Torin 2.0 Miles: 1.50Nike Lunar Epic Oct. 2017 Miles: 7.00Running Minutes 2019 Miles: 75.00Bike Minutes 2019 Miles: 120.00
Weight: 0.00
Total Distance
7.00

am—7 Ran out to Walmart Distribution from Heritage Park w/ barefoot striders after. I was surprised that there was no residual ache from yesterday’s bike ride.

Brooks Levitate Miles: 6.50
Weight: 0.00
Total Distance
5.50

pm—5.5 Nice progressive run. 

I finished Breakfast of Champions by Kurt Vonnegut. It’s fairly postmodern, and the plot is whatever, but I loved it. Vonnegut is good for literary homeostasis.

Nike Lunar Epic Oct. 2017 Miles: 5.50Books 2019 Miles: 1.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
5.00

am--5 Ran w/ my bro-in-law on PEI from the homestead to York. Great spot for most everything. The weather was mid-60s w/ a slight drizzle. 

I also finished The Late Monsieur Gallet by Georges Simenon. I'm a sucker for detective fiction, and Maigret is one of the best detectives around. 

Hoka Clifton 4 Miles: 5.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
5.25

am--5.25 Another run w/ the bro-in-law. The other direction this time. To the drive-in and back. 

Brooks Levitate Miles: 5.25Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
7.00

am--7 Solo this morning. I ran to York and a mile or 2 on the oldest road on Prince Edward Island. Lots of cool looking clapboard houses out here. The place reminds me of the island from Moonrise Kingdom. 

Hoka Clifton 4 Miles: 7.00Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
4.50

am--4.5 Ran w/ bro-in-law and my nephew. The kid was on his bike. We basically ran to the ocean and back. 

Brooks Levitate Miles: 4.50Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
5.00

am--5 We ran on the BLT in Halifax. I'm not sure what BLT stands for. The run this morning was a bit tougher. Bro-in-law was getting his running groove on and started a bit peppy. Overall, this week has been okay runningwise. Not all of the assigned minutes. But I ran and fit it in around other activities so as not to put a strain on the family vacay. 

Hoka Clifton 4 Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
6.75

am--4.75 Road and grass w/ striders before kids club. We had a killer game of capture (steal) the flag. I overextended myself a bit. 

pm--2 Basically, reverse DI after weights and stretching. This afternoon felt hard. 

Altra Torin 2.0 Miles: 2.00Brooks L3 Miles: 2.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
7.00

am—7 Green Springs. Today felt hot and hard for me. The kids are running into shape.

Nike Vomero NXR '17 Miles: 7.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
8.50

am--7 Tempo segments on the new dirt mile. The crew looked good. People won some battles and saw glimpses of their capabilities. 

pm--1.5 Harts+ after weights and AIS. A scorcher today. 

Hoka Clayton Miles: 1.50Brooks Black Oct. 2018 Miles: 7.00Running Minutes 2019 Miles: 75.00
Weight: 0.00
Total Distance
6.00

am--6 I slept in a bit and then ran on the old Swiss Days route. I eased into it and was moving decently well by the end. The muggy, warm morning bogged me down. I was tired by the end. 

Nike Pegasus 34 Miles: 6.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
6.00

pm—6 A slow burner to finish off the week.

Hoka Clifton 4 Miles: 6.00Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
8.50

am—8.5 Another trek up and over the sand hill. Good work from the kids. 

I finished a detective novel by Manuel Vázquez Montalbán, Off Side. I’m a sucker for these books. Holt and I also partook of some K food w/ Mr. Fielding.

Brooks L3 Miles: 8.50Books 2019 Miles: 1.00Running Minutes 2019 Miles: 90.00
Weight: 0.00
Total Distance
6.00

am—4.25 Barefoot Grass w/ striders after a few minutes in the road.

pm—1.75 BK and back. We have a pretty solid core of kids despite fewer kids than previous seasons.

NB 1400 Miles: 1.75Nike Pegasus 34 Miles: 1.75Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
7.25

am—6.5 Good run up to Grapevine and back. Some folks are figuring out how to pace a run throughout. I had a good conversation w/ Addie(?).

Nike Vomero NXR '17 Miles: 7.25Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
8.75

am--7.25 Pacework at the elementary school. This is one of my favorite workouts. It's a chance to get the legs moving in small doses at the beginning of a season. 

pm--1.5 Run into the neighborhood after weights and AIS. 

Hoka Clayton Miles: 1.50Nike Lunar Epic Oct. 2017 Miles: 7.25Running Minutes 2019 Miles: 75.00
Weight: 0.00
Total Distance
6.00

am--6 Ran from Vernon Worthern out and back on the marathon course. Hit a negative split and some barefoot striders after. 

Brooks Levitate Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
6.50

am—6.5 Some running in and out during the pace work.

Brooks Black Oct. 2018 Miles: 6.50Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
6.50

am—5 half-road/half-grass w/ some barefoot striders after. Last kids club of the summer.

pm—1.5 Weights and Harts+. Had a Mitch sighting today.

 

Altra Torin 2.0 Miles: 1.50Nike Pegasus 34 Miles: 2.00Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
6.50

am--6.5 Time Trial. I wasn't expecting to jump in, but, when we had an injured runner man the timer, I decided to see if I could help some kids. It was fun to push a bit and see that I had some strength to move forward. Seeing kids push and believe in themselves pleases me. 

Brooks Levitate Miles: 6.50Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
8.50

am—6.75 Truncated Dino Tracks w/ quite the skeleton crew. I’m old and ornery.

pm—1.75 Neighborhood after weights and AIS. Pace was tasty.

NB 1400 Miles: 1.75Nike Vomero NXR '17 Miles: 6.75Running Minutes 2019 Miles: 75.00
Weight: 0.00
Total Distance
8.00

am—8 Fields our-and-back. I ran w/ Kyanne and got to know her a bit better. She’s buying in a bit more. That’s fun. On another note, the Summer doldrums are here.

Brooks L3 Miles: 8.00Running Minutes 2019 Miles: 75.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Jul 26, 2019 at 10:51:35 from 67.177.30.39

Yep. About this time I really start to look forward to getting back.

From Holt on Fri, Jul 26, 2019 at 12:47:25 from 71.37.85.72

for you or the whole team?!

Total Distance
4.00

pm—4 An easy run to finish the week. My first week of the month with 6 days of running. Although, running has been a challenge for me recently, today’s run was a confidence-booster.

Nike LunarEpic Miles: 4.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
6.00

am—6 Ran around while kids did their workout. 

Brooks Black Oct. 2018 Miles: 6.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
7.50

am—5 Nice run on a portion of the Kolob Rim Trail. I had a nice chat w/ Chad about karate. 

pm—2.5 Another jaunt on the same portion of the KRT.

Altra Lone Peak 2.5 Miles: 2.50Brooks L3 Miles: 5.00Running Minutes 2019 Miles: 75.00
Weight: 0.00
Total Distance
8.50

am—8.5 Nice trail miles from camp to Navajo Lake on the KRT w/ a great group.

Altra Torin 2.0 Miles: 8.50Running Minutes 2019 Miles: 100.00
Weight: 0.00
Total Distance
5.50

am—5.5 Killer hill work w/ a great group. Last day of camp. This is a fun group of kids.

I finished The Inner Game of Tennis by W. Timothy Gallwey. It deals with a unique concept that could be useful in many aspects of life.

Brooks L3 Miles: 5.50Books 2019 Miles: 1.00Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
5.50

amó5.5 A good progressive run w/ 6x striders at the end. I tried to listen to body cues to run smoothly. A good, sweaty run.

Nike LunarEpic Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
6.50

pm—6.5 A nice slow burner w/ a faster finish. My heart rate says I’m getting fit. That’s a positive.

Hoka Clifton 4 Miles: 6.50Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
9.00

am—6.5 Some Miles around BHNP before and after the time trial.

pm—2.5 I ran from my house to SC rugby field for some laps. Warmish.

 

Nike LunarEpic Miles: 2.50Nike Pegasus 34 Miles: 6.50Running Minutes 2019 Miles: 80.00
Weight: 0.00
Total Distance
6.00

amó4.25 Chuckawalla w/ the kiddos. Had fun chatting and trail running. I need to get on the trails more often.

pmó1.75 Weights, AIS and a neighborhood cruise.

Hoka Clayton Miles: 1.75INOV8 F-Lite 195 Miles: 4.25Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
6.50

am—4.25 Some running during the workout before going back to work.

pm—2.25 A slow, short one before spike night.

Nike Vomero NXR '17 Miles: 2.25Brooks Levitate Miles: 4.25Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
4.00

am—2.5 Short run into Green Springs. Early meetings cut the run in half.

pm—1.5 Hart’s and back. It felt hot. The heart rate is coming down, or I’m taking it pretty easy lately.

Brooks Black Oct. 2018 Miles: 4.00Running Minutes 2019 Miles: 35.00
Weight: 0.00
Total Distance
7.00

am—4.5 Starbucks and back. My leg is tight and bugging, something in the upper/inner calf or lower hamstring.

pm—2.5 Ran around during our dual practice. Leg felt worse than this morning.

Nike Pegasus 34 Miles: 7.00Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
4.00

am—4 Wasn’t sure I was going to run, so decided to cut the minutes and take it easy. Silver lining is that I got to run w/ kids I don’t w/ much.

Hoka Clifton 4 Miles: 4.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
7.00

am—7 Warmup and easy tempo w/ the girls and some running during their workout. The kids looked good today.

Nike Vomero NXR '17 Miles: 7.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
5.50

am—1.5 Weights/AIS/Hart’s. Decent morning. We had a ton of kids out this morning. That was nice.

pm—4 Meandering run through the middle of Washington. It felt hot. Guess I should be used to that by now.

Brooks Black Oct. 2018 Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
5.50

am--2 Bank-and-back. Fun run w/ the skeleton crew, a slightly bigger crew than last year. The morning's are nice this week. 

pm--3.5 PVMS and back. Another warm day. We'll adapt, and the stress of school will become more bearable. 

Brooks Levitate Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
3.00

am--3 Hart's/Weights/Hart's. I got a little extra running this morning--the day will still be small--because we have a meet this evening in Cedar. I'm excited to see how the kids run. 

Nike LunarEpic Miles: 3.00Running Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
4.50

am—2.5 Bank and back. Nothing more. This week’s been physically and emotionally exhausting. Whoever said teaching is easy has never done it.

pm—2 Scavenger Hunt. It’s so hard to be a winner.;)

I finished On Writing by Stephen King. Really an enjoyable book. It makes me want to read more of his work. So far, I’ve only read a few novellas and The Gunslinger.

Nike Lunar Epic Oct. 2017 Miles: 4.50Books 2019 Miles: 1.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
7.75

am—7.75 My fav Pine Valley route to finish Renegade Camp. The kids had a lot of fun and enjoy each other’s company. Beautiful weekend.

Hoka Clifton 4 Miles: 7.75Running Minutes 2019 Miles: 70.00
Weight: 0.00
Total Distance
9.00

am--9 Sugar Loaf long run w/ some 5-min. + pickups at progressively faster paces. I flipped w/ the freshies--it was fun to push w/ them--then ran back to meet the others. My leg really started feeling the pace and push, but I can't really pinpoint what's causing the pain. It almost feels like something at the lower insertion of the hamstring. I may have to take a few days off. I was limping most of the day. Also, had a chance to push the kids on the idea of a personal theme song. 

Nike Vomero NXR '17 Miles: 9.00Running Minutes 2019 Miles: 75.00
Weight: 0.00
Comments
From addib on Thu, Aug 22, 2019 at 21:16:08 from 73.65.145.115

ahh! oh no! how is your leg doing?

Total Distance
5.00

am--5 Cafe Rio and back. After a few days off to rest what I think is irritation to the pes anserine, I got to run w/ the kiddos again. The run was nearly perfect. The girls worked to stay w/ each other, and we built the pace through the run. Plus, I was able to talk to Stoner, JP, Kaylee, Frida, and Mia. What a great group! Overall, good morning even though I felt the leg on the last half of the run. 

Brooks Black Oct. 2018 Miles: 5.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
5.00

am—5 Ran while the kids worked out. My leg is feeling okay. I need to get after my hamstring w/ the foam roller everyday.

Brooks Levitate Miles: 5.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
5.00

pm--5 Middleton Trail via the goldfish park. I had a nice chat w/ Addie T. and was able to encourage a few kiddos. Fun in the hot, hot sun. Leg is blah. 

Nike LunarEpic Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
3.50

am—3.5 Singles this week. Did PH and then bank-and-back. We had the legend Kaylee B.A. w/ us this morning. The leg is regressing.

Brooks Black Oct. 2018 Miles: 3.50Running Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
4.75

pm—4.75 A run where I was high on life. It’s fun to see some of the other girls stepping up. Daily leg report: better?

Nike Pegasus 34 Miles: 4.75Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
3.25

am—3.25 Costco loop and bank-and-back. Ho hum on the leg. Decent meet for the varsity kiddos in Ogden.

Nike Lunar Epic Oct. 2017 Miles: 3.25Running Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
5.75

am--5.75 The obligatory state-course run w/ some other running while the girls did some hill circuits. They're looking strong and bonding fairly well. 

Hoka Clifton 4 Miles: 5.75Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
7.50

am—7.5 SC Reserve trails. We hit Black Brush and the front side of Barrel Roll. It’s been a while since I’ve been out there. Could make it a daily habit.

I finished Amazing Racers by Marc Bloom over the weekend. Quite a fascinating look at Bill Aris and FM cross-country. I wasn’t sure I was in the right headspace for a running/coaching book, but I’m glad I read it.

INOV8 F-Lite 195 Miles: 7.50Books 2019 Miles: 1.00Running Minutes 2019 Miles: 80.00
Weight: 0.00
Total Distance
3.00

pm—3 Some running at the Dixie meet. Still pretty durn hot.

Brooks Levitate Miles: 3.00Running Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
5.00

am--5 T. Lutheran w/ bank-and-back. Nice run w/ some good kiddos. Kept it pretty solid the whole time. 

Nike LunarEpic Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
5.50

pm--5.5 A scorcher today. We went to Target and back. I'm excited for Murray tomorrow. 

Brooks Black Oct. 2018 Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
5.00

am—5 Same as Wednesday—Lutheran + Bank. I love these morning runs. They’re the perfect combo of moving meditation and then fun w/ the crew. Kaylee and I had a nice chat today.

Nike Lunar Epic Oct. 2017 Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
5.50

am—5.5 State Course w/ some hill work and strides. The girls were digging. I think they were happy w/ how they ran at Murray. The early season work is showing, but there’s more to do.

Nike Vomero NXR '17 Miles: 5.50Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
8.00

am--8 Truncated Parkway w/ 1-, 2-, 3-, 2-, 1-, and 1-min pickups. I got to chat w/ Brook and watch Sadie rock it. 

Nike Pegasus 34 Miles: 8.00Running Minutes 2019 Miles: 70.00
Weight: 0.00
Total Distance
6.50

pm--6.5 River Trail w/ a good crew. I feel really blah lately, not fully healthy, a bit creaky, who knows. 

Brooks Black Oct. 2018 Miles: 6.50Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
4.50

am--4.5 DI/Bank. Trudged through a few miles because I won't be able to run this evening. We have a meet. 

Nike LunarEpic Miles: 4.50Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
5.50

pm—5.5 Green Springs. My fav route even though today was a grind. Solid work, regardless.

Nike Vomero NXR '17 Miles: 5.50Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
7.50

am—2.5 Bank and back. Felt okay. The morning was beautiful.

pm—5 Some running while the kids did their hill circuits. My leg was hurting, especially up and down the hills. I took it pretty easy and salt soaked when I got home.

Brooks Levitate Miles: 7.50Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
3.00

pm—3 A short and slow run to try and maintain the achy leg. 

NB 1400 Miles: 3.00Running Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
8.00

am—8 Turkey Farm w/ pickups. I always love this run even though the hill doesn’t get easier. I was able to run w/ a different crew today. It’s fun to see new people buying in and enjoying improvement.

Hoka Clifton 4 Miles: 8.00Running Minutes 2019 Miles: 70.00
Weight: 0.00
Total Distance
5.50

pm—5.5 Snozberry or something like that. I had some fun times with banter and eventually felt okay.

Nike Pegasus 34 Miles: 5.50Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
8.50

am—2.5 A nice little push to the bank and back.

pm—6 Warmup and some running around the grass while the kids did their workout. Good, hard work today.

 

Brooks Black Oct. 2018 Miles: 8.50Running Minutes 2019 Miles: 75.00
Weight: 0.00
Total Distance
5.00

pm--5 Middleton to the hidden fish park and back. The way back turned into a stouter pace than was necessary. We need to work on that. 

I enjoyed an Infinite Summer of David Foster Wallace's Infinite Jest and finished the book last night. What an interesting read. Learned enough about AA and tennis to make me look into things a bit more. I really enjoy DFW's prose and essays, but this tome won't be a reread anytime soon. Really glad I took the time to read it. 

Nike Lunar Epic Oct. 2017 Miles: 5.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
5.00

pm—5 Loops at Scera Park. It was a run to help me remember why I love running. The weather was beautiful, and, for some reason, I love to run in the grass. Grass makes you stronger, driving and lifting.

Brooks Levitate Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
5.75

am—5.5 Looped fro Gma Cokey’s into Provo and back. As much as yesterday’s run was a beaut, this was a struggle. 

Nike Vomero NXR '17 Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Comments
From Josie Bushar on Mon, Sep 23, 2019 at 19:55:39 from 209.33.208.33

Canít believe youíre soon to be done with coaching Robs. Youíre literally the best coach ever. Thanks so much for all youíve done for me and all the PVXC people. Glad I got to be under your leadership for all the years! Iíll miss seeing ya at meets and such!

From Vis on Mon, Sep 23, 2019 at 21:15:26 from 174.208.12.139

Itís amazing how fast word spreads.

Thanks, Jos. Folks like you make these experiences so valuable. Thanks for everything. Iím excited to see you tear it up this year.

Total Distance
10.00

am—10 Sugar Loaf out-and-back w/ a 15-min. tempo. The run was as great as the morning weather. I was able to hit the tempo w/ Adri and Brooke. I also gained a greater understanding of the relationships that running can build. I’m thankful for all it’s given me.

I finished How the Mighty Fall by Jim Collins. A quick business read that might keep a group from falling off the face of the earth. I like that Collins’s books lend themselves to many different intensities of reading.

Nike Pegasus 34 Miles: 10.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 80.00
Weight: 0.00
Total Distance
6.00

pm—6 Telegraph out-and-back. We took it easy and enjoyed ourselves.

 

Brooks Black Oct. 2018 Miles: 6.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
8.50

am—2.5 Bank-and-back. Kaylee and I had a good chat. I love Wednesday mornings.

pm—6 Warm and cool around the workout w/ some counterclockwise running during. The kids looked good today.

Brooks Levitate Miles: 8.50Running Minutes 2019 Miles: 80.00
Weight: 0.00
Total Distance
6.25

pm—6.25 Fire Station w/ Brown neighborhood extension. I actually felt pretty good once we got going.

Nike Lunar Epic Oct. 2017 Miles: 6.25Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
7.50

am--2.5 Bank and back. Felt decent. The morning was beautiful. 

pm--5 I turned w/ those racing tomorrow. My body was feeling beat up, and the stout pace, even those young ones were frisky, kept me honest the whole time. 

Nike Vomero NXR '17 Miles: 7.50Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
3.00

pm—3 Got out w/ my neighbor for a little post-din jaunt.

Nike LunarEpic Miles: 3.00Running Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
8.00

am--8 Long run for the week w/ some pickups. I ended up w/ the level 2s. Man, they're rocking it. 

Hoka Clifton 4 Miles: 8.00Running Minutes 2019 Miles: 70.00
Weight: 0.00
Total Distance
5.50

pm--5.5 Some running w/ the kiddos before, during, and after the workout. Felt just okay. 

Brooks Levitate Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
7.50

am—2.5 Bank and back. Kaylee has been a regular lately. I like it.

pm—5 Trail to Nowhere. Took it easyish.

Nike Pegasus 34 Miles: 7.50Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
4.50

pm—4.5 Some messing around in Washington. The swing in temps from morning to afternoon is intense this week.

Brooks Black Oct. 2018 Miles: 4.50Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
4.50

am—4.5 DI and bank-and-bank. Decent run. I was just hoping that I wouldn’t break down midrun. I didn’t. 

I finished To Kill a Mockingbird for the umpteenth time. It really never gets old.

Nike LunarEpic Miles: 4.50Books 2019 Miles: 1.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
5.50

am—5.5 A dark, starlit run on the path adjacent to the marathon course. Took it pretty easy and enjoyed the company. The aid station was as good as ever w/ dancing, singing, & general tomfoolery.

I also finished Greil Marcus’s When That Rough God Goes Riding. It’s a book-length meditation on listening to Van Morrison. Van is the man, & a dive into multiple places in his catalog leave one w/ the impression that he might be at the pinnacle of songwriters and performers. For anyone doubting, see any live clip on YouTube, specifically his performance w/ The Band on The Last Waltz.

Nike Vomero NXR '17 Miles: 5.50Books 2019 Miles: 1.00Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
9.00

am--9 Hospital w/ some pickups. I really enjoy this crew. 

I finished The Hanged Man of Saint-Pholien by Georges Simenon. It was a quick detective read, and I didn't see the end coming. Maigret is maybe a top-10 detective for me. 

Hoka Clifton 4 Miles: 9.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 80.00
Weight: 0.00
Total Distance
5.00

pm—5 Ran around before, during, and after the workout.

Brooks Levitate Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
2.50

am—2.5 Bank and back. I felt pretty good this morning, but my leg went downhill through the course of the day. I took the afternoon off.

Nike Lunar Epic Oct. 2017 Miles: 2.50Running Minutes 2019 Miles: 20.00
Weight: 0.00
Total Distance
5.00

pm—5 Washington w/ some singing and screaming and sliding and etc.

Brooks Black Oct. 2018 Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
10.00

am—2.5 Bank and back in the frizzin’ cold. Felt good.

pm—7.5 Warm and cool w/ some counterclockwise grass. Ran more than I thought I would. There’s something “coming in the air tonight.” Long drum fill and auto tune reprise. We’re Phillin’ It at PVXC.

 

Nike Vomero NXR '17 Miles: 9.00Running Minutes 2019 Miles: 90.00
Weight: 0.00
Total Distance
7.00

am--7 A run up the path along the wash on to SC Parkway. I felt pretty good today, all things considered. After, I drove to Cedar to watch some old PV kids run in college. That was fun. 

Nike LunarEpic Miles: 7.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
5.00

am—5 Telegraph. Pretty good morning. Kids are doing cool things.

Nike Pegasus 34 Miles: 5.00Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
6.00

am--6 Lutheran to the bank and then bank-and-back. It was good to get a run in this morning. No running this afternoon other than running back and forth to cheer on the kids at region xc. 

Brooks Levitate Miles: 6.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
7.50

am--2.5 Same as yesterday. Enjoyed the pace. 

pm--5 Some more chill w/ a good crew. 

Nike Vomero NXR '17 Miles: 7.50Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
5.50

am--40 minutes biking around the SC Parkway. 

pm--5.5 Snake Tunnel w/ the girls and Holt. Nice group w/ some scenery. 

Hoka Clayton Miles: 5.50Running Minutes 2019 Miles: 50.00Bike Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
7.50

am--20 minutes biking around SCHS.

pm--7.5 Warm and cool and some running in between while the girls did their workout. Had cider after. 

I finished Stillness Is The Key by Ryan Holiday. His books are a nice, quick chunk of knowledge and anecdotes and some hurried writing. I get it; he's making money. 

Nike Lunar Epic Oct. 2017 Miles: 7.50Books 2019 Miles: 1.00Running Minutes 2019 Miles: 65.00Bike Minutes 2019 Miles: 20.00
Weight: 0.00
Total Distance
3.50

pm—3.5 Just something easy to get a run in. My leg eases up and then tightens up. It’ll be a battle until I can rest it for a week or so.

NB 1400 Miles: 3.50Running Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
4.00

am—4 Some Miles while the kids did their tune-up workout.

Nike Vomero NXR '17 Miles: 4.00Running Minutes 2019 Miles: 35.00
Weight: 0.00
Total Distance
8.00

am—5 Ran up and on the Pioneer Parkway. Nice temps and good run.

pm—3 Some running at Juan Diego. 

Nike LunarEpic Miles: 5.00Hoka Clifton 4 Miles: 3.00Running Minutes 2019 Miles: 75.00
Weight: 0.00
Total Distance
5.00

am—5 Easy running w/ Decker and Holt, followed by a few w/ the team. We had a good day at state—girls 1st and boys 4th. PVXC is a special place.

Hoka Clifton 4 Miles: 5.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
5.50

pm—5.5 Dino Tracks loop w/ some extension to the roundabout.

Altra Lone Peak 2.5 Miles: 5.50Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
5.50

pm--5.5 Chuckawalla to the lookout and back. We had a fun group today w/ some good chat. 

INOV8 F-Lite 195 Miles: 5.50Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
4.00

pm--4 An easy bit of running to maintain while trying to heal.

NB 1400 Miles: 4.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
4.00

am--4 Harts and the bank. The weather is cooling off but still no precipitation.

Nike Pegasus 34 Miles: 4.00Running Minutes 2019 Miles: 35.00
Weight: 0.00
Total Distance
6.00

pm--6 Reverse Firestation w/ an extension past the Browns'. The pace was strong in the middle to latter half. 

Brooks Levitate Miles: 6.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
7.50

am--2.5 Bank and back in the cold morning air. My leg--knee and calf and hamstring--was buggin from yesterday's effort. 

pm--5 Warm-up and some grass during the workout.

 

Nike Vomero NXR '17 Miles: 7.50Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
5.50

am--5.5 Telegraph out-and-back. Decent run. The leg held up. 
 

I also finished Ender's Game again. It's the perfect book for the business end of a season.

Hoka Clifton 4 Miles: 5.50Books 2019 Miles: 1.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
7.50

am--2.5 Bank and back. Felt okay and then a bit frisky.

pm--5 Some running while the kids did their hill circuits.

I finished an interesting rock bio, Hard to Handle: the Life and Death of The Black Crowes by Steve Gorman and Steven Haden. The Crowes are one of my fav bands. In fact 2 of their shows are top-5 for me. But, man, the ego involved. For a glimpse of the greatness, YouTube Black Crowes Koln. You won't be sorry.

Nike Pegasus 34 Miles: 7.50Books 2019 Miles: 1.00Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
5.75

pm--5.75 Middleton Trail from the school. Felt pretty good. I'm finding tightness in my upper hamstring and quad and trying to loosen them up to release the pressure on my PES anserine. Slow but sure. 

Brooks Levitate Miles: 5.75Running Minutes 2019 Miles: 55.00
Weight: 0.00
Total Distance
4.75

am--4.75 DI/Bank/Parking Lot. I ran a bit extra this morning because I knew I wouldn't run this afternoon. We have parent-teacher conferences. 

Nike LunarEpic Miles: 4.75Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
7.00

pm--7 on the 7th. Warmed and cooled w/ the girls. Did some grass during the workout.

Nike Vomero NXR '17 Miles: 7.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
9.00

am--2.5 Bank and back w/ some discussion about the Mary Cain vid.

pm--6.5 Green Springs. Jenessa and I had a nice chat. 

Nike Lunar Epic Oct. 2017 Miles: 9.00Running Minutes 2019 Miles: 75.00
Weight: 0.00
Total Distance
6.00

am--6 Green Valley. I had no reason not to wake up and run, so I ran. My leg felt okay. I can definitely tell there is some work to do as far as fitness goes.

Hoka Clifton 4 Miles: 6.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Nov 09, 2019 at 17:56:52 from 67.177.30.39

There are not many reasons not to run.

Total Distance
9.50

am--2.5 Nice, easy run to the bank and back.

pm--7 Into the fields for a run w/ a progressive build. The effort was there even if the pace doesn't show it. After, we ordered state rings. I've been blessed to be a part of something so awesome.

Nike Pegasus 34 Miles: 9.50Running Minutes 2019 Miles: 80.00
Weight: 0.00
Total Distance
5.50

pm--5.5 Sugar Loaf. Running feels kind of hard for me right now. Oh well. We'll keep it up. 

Brooks Levitate Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
2.50

am--2.5 Just a short morning run. I contemplated something this afternoon, but a nap took higher priority.

Nike Vomero NXR '17 Miles: 2.50Running Minutes 2019 Miles: 20.00
Weight: 0.00
Total Distance
7.00

am--1.5 Good run w/ Jess and the turtle swag crew after weights. 

pm--5.5 I got to run into Washinton w/ Kyanne, Addie, and Sadie. What a great crew. They've all grown this season. It's fun to run w/ them. 

Hoka Clifton 4 Miles: 7.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
5.50

am--5.5 Funky route past the Lutheran church to the sign w/ the bank-and-back added. Decent morning. Not many kids showed up. What's the difference between being driven by fear or excellence? 

Nike Lunar Epic Oct. 2017 Miles: 5.50Running Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
6.00

pm--6 Checked some things off my list: went to a historic football stadium--Memorial Stadium, watched Wisconsin beat a conference rival, ran in Tony K's home state, and got lost in Tony K's home state. 'Twas a full Saturday. 

Nike LunarEpic Miles: 6.00Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
8.50

am--2.5 Bank and back. We went a bit later this morning. I'm grateful.

pm--6 Hospital run w/ some race-pace fartlek work. On top of that, tonight was my final xc banquet. I will miss the xc crew. So much love and character in those people.

Over the last few days, I've finished The Tragedy of Hamlet Prince of Denmark by Shakespeare and Touching Spirit Bear by Ben Mikaelsen. Both good books, one full of timeless quotes, one full of native wisdom.

Nike Pegasus 34 Miles: 8.50Books 2019 Miles: 2.00Running Minutes 2019 Miles: 70.00
Weight: 0.00
Total Distance
7.00

am--1.5 Easy run, trying to squeeze in as much as I can w/ the kids.

pm--5 Telegraph our-and-back. I had some good conversations w/ the girls.

Brooks Black Oct. 2018 Miles: 7.00Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
3.50

am--1.5 Short run after a night's rain, the first in a long while.

pm--2 Warm-up w/ the girls and nothing else. I got talking to Holt, and the kids took off.

Nike Vomero NXR '17 Miles: 3.50Running Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
7.50

am--4 Serendipity out-and-back. I felt good. 
 

pm--3.5 Route 66 in Flagstaff. Chilly but fun w/ some residual snow.

NB 1400 Miles: 4.00Nike Lunar Epic Oct. 2017 Miles: 3.50Running Minutes 2019 Miles: 65.00
Weight: 0.00
Total Distance
3.50

am--3.5 Another nice run in Flagstaff. We had a good time this weekend in AZ.

Hoka Clifton 4 Miles: 3.50Running Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
7.50

am--7.5 I went early to get in some miles this morning. It was basically Sunrise Tire via Telegraph w/ the bank-and-back added. I felt pretty good. I'm not sure what's up w/ the knee, but it hasn't bugged much for the last few days. 

Nike Pegasus 34 Miles: 7.50Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
5.50

am--5.5 A little extra like yesterday. The hamstring tightened up.

Brooks Levitate Miles: 5.50Running Minutes 2019 Miles: 50.00
Weight: 0.00
Total Distance
2.50

am--2.5 Anasazi Trail. It was a great day on the home trails, but I had to abort because of a tight hammy. Bummer.

I finished a great book about the rise of women distance runners from the middle to the late 20th Century, The Silence of Great Distance by Frank Murphy. It was fun to read about Peter Tegen and his Wisconsin teams.

Hoka Clayton Miles: 2.50Books 2019 Miles: 1.00Running Minutes 2019 Miles: 25.00
Weight: 0.00
Total Distance
0.00

I tried to run this morning, but my hamstring still said no. This evening I biked and erged. 
 

I finished an interesting sci-fi YA novel over the weekend, Skyward by Brandon Sanderson. A lot of people, kids especially, are obsessed w/ this guy. He writes numerous books a year, or so it seems. This one started slowly but sped up nicely. I'm on to the sequel. 

Books 2019 Miles: 1.00Bike Minutes 2019 Miles: 20.00Erg Ks 2019 Miles: 3.50
Weight: 0.00
Total Distance
0.00

More biking and erg. 2k time trial at 8:22. This cross training feels like it works the heart differently than running.

Bike Minutes 2019 Miles: 20.00Erg Ks 2019 Miles: 2.00
Weight: 0.00
Total Distance
2.00

am--2 Failed experiment. I tried to run, and my hammy felt okay, but a bit over a mile in, that was it. Must be some kind of strain. I'm sick of not running.

Hoka Clifton 4 Miles: 2.00Running Minutes 2019 Miles: 20.00
Weight: 0.00
Total Distance
0.00

I read Starsight, the second installment of Brandon Sanderson's YA sci-fi series. It was a quick, frolicking read.

Books 2019 Miles: 1.00
Weight: 0.00
Total Distance
0.00

I biked for 30 minutes in the midst of my seasonal gran mal funk.

Also, today was probably the 4th or 5th time I've finished Pride and Prejudice. It's a funny book and continually rewarding.

Books 2019 Miles: 1.00Bike Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
3.00

pm--3 I ran for 30 minutes w/ no pain. Here's to gettin back into the groove.

Hoka Clifton 4 Miles: 3.00Running Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
0.00

pm--I went on a bike ride because my calf was tight. Man, my right leg is a bear. It's fun to cover a bit more ground and visually explore. 

I also finished Kevin Wilson's Nothing to See Here. It's a book about a woman who finds partial redemption raising a senator's children. The problem is the children spontaneously combust. Decent read. 

Books 2019 Miles: 1.00Bike Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
3.00

pm--3 An easy few miles on the tready. I'm a bit out of shape, but I can build back my fitness.

Nike LunarEpic Miles: 3.00Running Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
4.00

pm--4 Out-and-Back to the top gate of Anasazi Trail. No hitches other than 1.5 biffs. My right leg still feels like it's not far from where it was a few weeks ago. Crossing my fingers.

I finished Normal People by Sally Rooney. It was the top-rated novel of 2019 on Book Marks. The book's written like a YA novel w/ grown-up content. I'm not sure I would recommend it to most folks I know.

INOV8 F-Lite 195 Miles: 4.00Books 2019 Miles: 1.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
0.00

am--30 minutes of biking. My leg (hamstring) doesn't feel like it would appreciate 2 days in a row of running.

Bike Minutes 2019 Miles: 30.00
Weight: 0.00
Total Distance
4.50

pm--4.5 Ran up past SCHS. I felt okay and kept a decent pace. 
 

I also finished 2 books: The Unforgettable Guinevere St. Clair by Amy Makechnie, my wife's cousin, and Multiple Choice by Alejandro Zambra. Both were good. The first for the story about being a kid, and the second for its structure and wit.

Brooks Levitate Miles: 4.50Books 2019 Miles: 2.00Running Minutes 2019 Miles: 40.00
Weight: 0.00
Total Distance
0.00

pm--9-mile bike ride to the Tuachan roundabout and back.

Bike Minutes 2019 Miles: 45.00
Weight: 0.00
Total Distance
6.00

pm--6 Barrel Roll w/ Tom. It was nice catching up.

Altra Lone Peak 2.5 Miles: 6.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
6.00

am--6 Barrel Roll w/ Addi, Ellie, and Josie. It was really nice catching up. This group of girls are part of some of my best coaching years.

NB 1400 Miles: 6.00Running Minutes 2019 Miles: 60.00
Weight: 0.00
Total Distance
0.00

I woke up sick this morning, so no run. I did finish my 50th book, A Thief of Time by Tony Hillerman. His books are comfy for me.

I did finish the decade with 20,303 miles. Averaging 2,000 miles a year for 10 years isn't too shabby.

Books 2019 Miles: 1.00
Weight: 0.00
Total Distance
1601.50
Books 2019 Miles: 50.00Hoka Clifton 4 Miles: 212.75Running Minutes 2019 Miles: 13945.00Nike Structure 20 Miles: 8.50Brooks L3 Miles: 127.75Nike Vomero NXR '17 Miles: 226.25Brooks Black Oct. 2018 Miles: 267.75Nike LunarEpic Miles: 127.25Brooks Levitate Miles: 189.51Nike Lunar Epic Oct. 2017 Miles: 162.25Hoka Clayton Miles: 31.25Nike Pegasus 34 Miles: 179.00NB 790 (Feb. 2015) Miles: 12.50Bike Minutes 2019 Miles: 535.00INOV8 F-Lite 195 Miles: 34.25Erg Ks 2019 Miles: 19.50Altra Torin 2.0 Miles: 30.75NB 1400 Miles: 31.25Altra Lone Peak 2.5 Miles: 14.00
Weight: 0.00
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