BACK TO WORK

AM took the kids to the track.  suzy worked on blocks and 1st hurdle form.  She had a crappy attitude, so I just let her do her own thing. 

Kire and I did a plyo program and then he did a sprinter ladder while I worked with suzy.  Saucy was working hard on hurdle form today as well.  It was good just to get out of the house with them for awhile.

PM it was a cold day to day.  It was 25 degrees when I started and then dropped from there.  I did take ruby for the 7.5 today.  We did the flying j/mr.d's loop.  The sun was just going down when I hit the trail, so the hills were lit up pretty nice. It was a very enjoyable run.

Back to the grindstone on Monday, although track is going to be starting soon, so that should be fun.

AM went back to school.  I yapped with ward and cary and bruin for most of the morning.  I decided to buckle down and knock out a little work for a few hours though.

I ran over to talk to Logan about the track website, etc.  He mentioned painter's, and bruin and I had talked about the course earlier in the day, so I decided for my run this afternoon to check out the course.

PM did and out and back from home to the east side of river road on the virgin river trail.  Just under the river road bridge is a foot of silt on the trail.  I thought that in no big deal, and they can move that with a skid steer in a half an hour.  Imagine the big shock when I got down to the turn around the sand stone ledge about a mile east of the bridge.  The whole trail is gone!  It just drops off for about 15 feet, and the river looks so different. 

I happened to look up on the sandstone ledge and there were 4 guys standing up there taking pics.  I asked them if they thought the trail would ever be back in.  They told me they wre with the city, and they were looking at all the options of how they could fix it.  I think the only way is to run the trail above the sandstone ledge and tie it back in where the two trails come together north of the tree farm.  It is amazing how much the river has moved west in that spot.  Good luck on the Painter's course.  I think the best bet is to go around the hill from foremaster to river road on the road, and then hook into the trail.  That is unless they go back to start and finish around the new dixie center. Not for me to decide or stress about. 

PM Bruin and I did an out and back from the school up webb hill.  It was a great run and a pace that I could enjoy.  I did push up the hill pretty hard though. 

I could feel my legs were still a little tired from yesterday's tempo and my left calf has a couple good knots.  Other than that-all systems go. 

PM-oh man! not a good day.  I did the big house loop and I wore the old bostons.  The thicker socks made my second toe on the left foot knock the front of my shoe.  The outside of my left calf is tied up in a knot, and I haven't been sleeping great.  Okay enough complaining.  I am glad the run is over.

I just got a text from ren, and it said Lukes dad died in a accident with his landscape truck.  I feel so bad for Luke and the whole fam. 

I had a stake meeting tonight until 10.45 so I got home late.    

No miles today. 

I slept like crap again.  It is because track is coming up and I want to get things organized. 

We had the 1st freshman track meeting today during lunch and had 17 boys and 17 girls show.

We had the high school meeting as well and had about 75 show.  Even if we can keep 70% of those we could have a big team.  There is a lot of potential in the freshman group. 

AM went to the swim meet @ WCC, but I didn't realize they warm up for an hour before they actually start the meet.  Fortunately I went prepared to run so I got my miles in on the treadmill.  The sun was out, so I was feeling a little cooped up on the treadmill, although it is still cold for SG.  We still have snow on the ground from last week's storm which is not very normal.

It was great to see the kids swim, and they did quite well. 

PM decided not to run and instead eat and watch football.  bad for me.

AM warm up mile and then 30 minute circuit + core.

PM run with ruby reverse flying j/mr. d's loop.  Felt great this afternoon and decided to go out for a tempo at +/-7:10.  Hit them all at or below this except the hilly middle 2 miles. they were 7:23 and 7:26.  Nice pace overall but not a killer.  Ruby is getting so she stays right with me and I don't have to drag her along.

AM easy spectrum run with laura and darien

PM flying w/ dusk, sauce, and kire.  Had a great time.   

AM warm up on treadmill and 30 minutes full body triple sets

PM Warm up with kire on track, then 4X800 @ 2:55-2:59 w/ 400 jog, then cool down.  I want to get a good seat at the DHHS/hurricane games tonight, so I cut it early.  I also had the sprinters in the blocks today.  Man-they look good.  I think we could have 4 around 11:30 this year, and a couple more under 11:50.  I think I will have to breack the news to a few of them on running 400s this year, if they want to go varsity.  We will see how that sets. 

AM-slept in and it felt great!

PM-decided to go run w/ the famous club guys on the mayors loop!  Let me tell you they don't mess around!  These guys are the real deal when it comes to road racing.  we started out at 7:10 and they were chattin' and goofin'.  2nd mile moved up to 6:40, 3rd 6:32.  They were still acting like it was warm-up time and I am on the red line.  This is where I started to realize I am not in this league!  I drop back to 6:42 for the 4th and they were long gone.  I backed off to 7:10 and then ran a cool down to bridgestone and back. 

I am not too proud, so I am still going to run with them until they flat out tell me that I am embarrassing them by running with them!  I can only get faster by doing it.  I did learn one thing though.  No sense of doing speed work the day before if I get my speed work in thursday.     

AM got to provo late last night.  Stayed with watson's uncle since they didn't want to drive to layton.  Watched a couple shows of the "office" and then went to bed.

Slept until 4.30 then couldn't sleep.   I rolled around until 5 and the went running.  A few unnamed back roads then highland hwy into highland and back.  It was foggy but not ultra-cold.  I did see 3 gals around 5.30, so I knew I wasn't the only crazy one.  It was quiet and little snow falling.  Just a real nice easy run.

Went to the indoor meet w/ the boys and angela.  Porter won the lj and took 6th in the hj.  Maddie-10th lj and 6th hj. Angela-1st 400m and 3rd 60h.  Darien, Watson, Skyler, and Mason looked good in the 60m and the 200m.  Mason-3rd in the lj.  I think we will be a force this year in track.  

AM-1 mile warm up and power circuit sets X 2. Chest, tri, shoulders, then back, bi, core, then one circuit set of core.

PM 8 mile tempo and 1 mile cool down-fort pierce O&B .  I felt like sick to my stomach in the middle miles.  I think PB&J too soon before a run doesn't go great.  I got rollin' again on the way back, so I didn't feel too bad. 

AM Mark and I did an easy spectrum O&B.

PM YSA stake b-ball.  It is not my favorite activity, and that is all I have to say about that.

AM 1.5 warm up on track then weight room w/ laur. power circuits and core.

PM Bloomington bridge/webb hill loop from dhhs.  A hard tempo run (7:10 pm) w/ logan, mark, and burk.  I red lined just after the virgin river trail, but worked back to them by the bh entrance.  I can't believe how smooth the boys have gotten in the last couple years.  I really have to dig deep to hang, and they just "smooth" along.  I tried to work on staying calm in the faster pace and digging my way back to them.  It strengthened the mental resolve to not give in and let them slip away the last few miles.

AM-slept in and it was nice, although I cought all sorts of grief from some of the tracksters in the afternoon.

PM-Had to renew my license, so I got to the track late.  I had set a temple date w/ laur, so I needed to get my tempo in without going on the club run.  

I did the hidden park loop and then did 4X1 mile cruise intervals on the track with a marathon pace mile between each of them.  I ended with a 1/2 mile cool down.

1-6:38

2-7:40

3-6:48

4-7:35

5-6:44

6-7:40

7-6:33

cool down 

AM-weights early

PM laur took the girls to slc for v-ball tourney, so kire and i went to dinner at past a factory and to Tron.  I was suprised that i liked it as much as i did.  it was pretty good.

AM volunteered for the sg 1/2 marathon with the track team.  saw fielding and holt do quite well.  mark took 2nd in the 5k annd riley took 6th.  they did great as well.

PM i felt really crappy today.  had a headache for most of the day.  kire and i decided to go to wccr to get a some miles on the treadmill.  i never really got going.  I picked up the third mile to 6:45 a mile but it didn't help.  ill just relax until monday and see if that helps.

AM lifted w/ watson today.  power circuits x 2, but no core work.

PM took the day off.  I have been feeling run down since friday.  I think a rest day is in order.

AM-ran with burk and kire this morning.  I think our slow is still a little fast for ki., but he tried to stay w/ us on the spectrum run.  He is great kid.  Pretty winded by the end of the run and dragging from the early run.

PM-worked on suzy's starts today at the track, so i didn't run w/ the kids.  laur and I decided to go out for some easy miles before I had to go take care of the weekly YSA b-ball games.  we did the big house loop, but I decided to tack a mile on past GWA and run back up the steep hill.  i ended up doing 5 mile tempo run to finish it up.  good strong day today.

late PM-talked w/ my paretns on skype now that they are out in samoa.  they sound good, but a little home sick. It is really hard to be that far away and not fit in to anyones family or culture.  I remember I felt like I was on an island (very punny) during the first couple months.  It gets better, and things start to get really smooth.

AM-slept in. 

PM-got started late, so I went in to the weight room and did a quick 3, then lifted for 45 minutes.

talked to ren and her fam on skype.  I got a camera, so we can talk to mom and dad next time they are connected.

AM-spectrum run w/ burk and mark

PM-hidden valley park loop w/ the kids and then 4X800m@2:55 w/200m recoveries on the track. burk and kyler are hitting 2:40-2:45 really smooth.  Kyler is going to be a force this year.

I decided to go run with the club tonight.  virgin river trail north O&B for 4.5.  There were quite a few guys out tonight, and it feels so much easier running w/ them.  the miles tick by pretty quickly.  i didn't have the garmin, but I think we were around 7:20 before I turned around.  13 was plenty for me for the day.   

AM-stationary bike and weights before school.  I was dragging at first but after the bike I got in to it.

PM-Boys b-ball.  Dixie@ home.  We win in OT.  Great game.  Dixie has gotten better.

no run.

Chad and i went out on our normal "flying j" 10 mile figure 8.  It was a beautiful day.  A little cool until the sun got up, but with a toke and gloves it was perfect.

I decided to get 4 more in, so I went down to the end of the washed out trail and then back down virgin river north before the dixie center to get my 14 in.  Sooooo nice.

AM-10 min on stationary bike and lifted opposite power circuits this morning.

PM-ran around webb hill today with burk, brady, and mark.  We started out too fast up the hill in the wind.  we kept it around 7.20 though the 1st 3.  I back off to 7.30 for the next 2, and then 7.20 for the last one.  burk and brady were cookin' today.  mark dropped back a little.  I think his feet were hurting him. good run though.  I definitely wouldn't have went that hard if the guys weren't pushing the pace.