BACK TO WORK

AM Dropped Kire off at Soccer camp, then went to track. 

800 Warm up

Stretches and Hurdle drills.

5X50 w/ 110s

5X200 w/ 300s

2X400 w/ steeplechase

I got to the park a little early to pick up Kire, so I kicked the shoes off an ran +/- 3 miles while I was waiting for him.  I felt like a little kid again w/ the shoes off.  It was quite fun, although I started to feel a little rub on my second toe by the end.  After I finished I realized I had a bit of a blister. 

Kire and I went to the river for a quick cool down after soccer and the run.  It was really good to hang out even though he threw "sand gu" on me while I was chilled out.

AM Went with Laur to the track. 

800 Warm-up, stretch

3000 M steeple with five barriers.  13:11

Ran home

My calves and hamstrings feel like piano wire.  I even broke down and got a appt for a massage.  I have been at +/-25 miles maintenance for years, but the short stuff is making me feel old.  The 400H is going to test me. 

4:45AM  What?!  31 Miles on bikeI can't believe I was up that early to cycle.  Mike asked me if I wanted to do the Snow Canyon Loop with him and Randy Jones.  The only catch was he had to be back before 7:00 AM.  It was a nice ride.  The down hill was a little crazy.  I tucked in behind both of them, and we hit 43 MPH.  It is so nice to draft and still be legal.  I know it is a swear word with the "tri" crowd.  I have decided the swim training in the cold pool is just not worth the tris when I can stick to the great cycling and the running.

Got a decent massage @ the academy.  The gal wasn't quite as mean as she should have been.  I still had pretty good knots in the calves after, but it was enjoyable.

PM  Laur and I took the kids over the rec center.  She wanted to do some treadmill tempo work as her last hard work out before Saturday's 5k.  I jumped on the treadmill beside her and did a nice 4, and then went down to the pool to hang the knees.

Treadmill settings:

7.5 10:00

9.5 10-13

7.5 13-20

9.5 20-23

8.0 23-28

10.0 28-30

AM - went in to the doc and found out it was a guaranteed hernia.  That sucks!  I told him that I would like to hold off until after the marathon.  He was ultra-hesitant, but then gave me the go-ahead. 

After that news, I decided to take a rest day after the big day yesterday. I didn't get to bed until after 1:00 AM, so it was quite an easy sell to my brain.

PM  Went to the track to get some starts in and to run a flight of hurdles.  When I started with my 800 warm-up, I felt terrible.  It was like I was breathing heavy after the warm-up, so Ijust set up a flight of hurdles ran one set of 110s at 75%, then ran over 8 @ 5 steps apart to work on form.  I asked Laur to time me in one set and I got through 6 at that point I bailed out because I couldn't even reach in 3 steps.  Just too tired.  I took the kids to the LV park and "jogged" two laps around the park and then called it quits for the day.

AM dropped Kire off for his last day @ soccer camp, and then went out for a a little faster run.  I decided to do the GW/LV figure 8.  It amazing what a good night sleep can do for the legs.  I felt really fast the first mile.  I backed off on mile 2 and 3, because of the wind.  It has been so cool the last week.  I am not sure what I am going to do when I have to run in the heat again.  I will have to get out of the house before 8:30 AM I know that!  Anyway, with the storms that blow over us, the wind kicks up pretty good.  the last mile and a half was really fast for me too.  I am looking forward to the summer games.  I don't htink I will do great in my ae group on the long runs, but I may get a PRs for my 35-39 years.  It sucks so bad when you have to break your PRs up into 5 year increments.  That means I am gettting old!! CRAP!  Oh well, I keep running. 

BTW, the massage did the trick.  I felt much less sore yesterday, and today I got up without any kinks. 

AM Laurie and Kire ran the speedster this morning.  I paced Kire @ the 5K.  I have to brag a little bit.  He took 11th overall for all males and 1st in the under 9 group.  He ran 26:11.  That is smokin' for a 7 year old. 

1-8:34, 2-8:28, 3-8:21

I think it was more like 26:05, because we started so far back in the pack, and we crossed the start line a tad bit later.  The start line was on the trail, so it was ultra-congested.  I think that was the only downside of the race.  The course was fllat, and laurie ran a PR as well.   They did awesome.

PM I went up to watch Lex play Utah Summer Games V-ball.  Between the matches I went over to the SUU track and took some strides over the barriers and even got a couple water barrier turns in.  It makes for a hard landing without the water, so I stopped after two.  I also checked out the 10K course for next week.  It drops out of the canyon and spits the runners out just south of centennial park for a big surge to the finish.  It will be fast and furious.  I am not sure if I should push hard with the track meet 8 days out, but I am sure I will once the adrenaline starts flowing. 

12:00 PM

Went over to the hospital to see dad.  He got the knee replacement on Friday, so they kept him until MOnday morning.  He looks great.  (Considering it all)  They took him into physical therapy, so I went in and started talking to the therapist about the wasatch back.  The conversation with me always ends up on the subject of track or the next race or training of some sort.  I think I am obsessed.  I guess there are worse things to be obsessed with.

I got to Logan last night @ about 9.  I stopped on the way up to see the golden spike natl historic site.  I got there too late, so I just looked behind the visitor center.  It was cold and rainy, so I didn't stay long. 

AM ran up the canyon on hwy 89, then down the canyon road, and then cut back to the north to check out the Utah State Univ. campus.  I ended up back at the dorm on campus where we are staying.  It was still cold and wet.

AM went out on the USU track to get in a little speed work.  the track was nice and the weather was a little drier.  I still think it is too cold to live in Logan. 

800 Warm-up

Hurdle drills

3X200 with 200 recovery

2X400 with 400 recovery

Cool-Down

Rest Day

AM Drove back from Logan, then over the rec center.  I am just chillin' today trying to rest for the 10K tomorrow morning in Cedar City. 

I ate way too much during the football camp and I didn't get to sleep last night until midnight, because I stayed up and watched Valkyrie with Ward.  Great movie but a realist movie ending is never my thing. 

Ironically, some racist jackass shot up the Holocaust Memorial in D.C. today.       

What a beautiful race day.  I got up at 4:45 AM and took off for Cedar City.  I got there early enough to do a few 200s at race pace, and then we boarded the bus for the canyon.  It was really cool and we had a little tail wind at the beginning of the race.  There was not a clud in the sky and the moon was still out.  I went out with the first group, but there were 3 that pulled away at the first mile.  The rest of us just strung out over 200 yards down through the canyon.  I backed off @ mile 3 because I wasn't sure I could hold +/-6:00 a mile through the race.  Mile three was the slowest of the race at 6:38.  I started to feel it around mile 4 1/2.  The guy from cedar that pased me at mile 4.5 during the "run 4 kids" passed me at the same place, but I didn't think I could hang with him this time, so I let him go.  Interestingly, he didn't pull away and he actually brought me within striking distance of two other runners by the end of the race.  I got both of them by the end, but the younger one passed me again at the 6 mile mark.  I had a good race, and it was a fast course.  I will want to do that one again next year. 

1-6:01, 2-6:02, 3-6:38, 4-6:19, 5-6:21, 6.2-7:58 Avg.-6:19

PM went over to rec. center and hit the treadmill for 35 minutes.  It was slow and easy after the race.  Just trying to work a little soreness out of the quads after the downhills.  I just plugged along and watched Jerry struggle to kiss Neumann's old girlfriend on "Seinfield."  Laurie just walked on the treadmill next to me and that was nice.  Jennifer and Todd showed up about 25 minutes into my run , so we chatted a bit.  I sure like those two.  Anyway, that is the end of the week for me. 

9PM I took a stroll this evening around the neighborhood.  I felt like Jefferson, but without the brains, or the aristoracy, or the landholdings.  Well, maybe it wasn't quite like Jefferson, but it was sure therapeutic.  It has been so cool in the evenings this summer.  What a nice Sunday night.

AM Got over to the track this morning for some speed work, since the summer games is coming up this week. 

800 warm up,

hurdle drills,

4X50 hurdle run-ins,

2X110H full flight,

3X200 @ .32, 200 recovery, 

2X400 first @ 1:11 & 2nd @ 1:15 with 400 recoveries between. 

800 cool down 

PM went to red cliffs for a nice hike. We decided to stay and camp.

AM camped in red cliffs last night.  The weather was beautiful.  got up and took a little hike with the kids, but saucie wore shoes that hurt, so we went back early.  I carried her back on my shoulders to the camp site.  She is a little doll.  I love that kid and probably spoil her too much.  She knows she has her dad wrapped around her finger.  What can I say?

I slept like crap lat night, so after we got back I did a little yard work, and then took a big nap. 

PM Some of the young men from the ward got together and played ultimate frisbee down at the football field.  Dawson, Andrew, Tyler, Adam, Trevor, Chase, and a few others were there so it got pretty intense.  It was fun.  We played about an hour and ahalf total, so I got in excess of 3 miles total.  It was pretty dang fun. 

 AM went to D-hills track today. 

800 warm-up

stretches

4X50 starts on turn

2X100 starts on turn

2X200 as I would run the 400H, but without the hurdles

1X400 @ 72 secs.

800 meter cool down 

AM went to dixie track, since they are tearing up our track now.  It is going to be great to have a track @ d-hills where you can run splits without guessing.  The extra distance really throws me off, because I am not exactly sure how to time it after the 800s.  Anyway, i went to Dixie and took some blocks.  I did a warm up 8, and then did 4 starts @ 30 meters and 4 @ 50 meters.  a quick 8 cool down and I was done for the day.  Feeling pretty good about the upcoming races at USG, except the ball of my right foot is bruised from leading over the hurdle.  The spikes give little padding.

Stayed in Hatch last night, so I got up and took a nice walk around half the town.  Clear and cool.  Perfect for a long run, but the meet was today, so that was out. 

Afternoon- How about that?  I broke a USG age group track record in the 400 Hurdles!  It was awesome.  I started in lane 1 and went hard to the first hurdle.  I made up the stagger before the first hurdle, and then lost sight of everyone after H#2.  I strided out the next two and right before #6 I started to pick it up a little.  I ran #8 off the last turn and started to feel the weight.  Over nine I was pumping pretty hard and realized I only had 1 left, so I just drove hard through #10 and dug deep to the line. 

I still had a little left in the tank.  I think I can get that down to 1:03.0 for next year.  Maybe even a little below that if I can do the 400-800 work outs with the team in the spring. 

I also won the 110H, (17.2) but didn't get the track record.  I stuttered (5 stepped) the final hurdle, so that hurt my time.  I thought I had a good chance at the record, but I had to stretch on hurdles #7-9 as well as the stutter on #10.

Laur and the kids, and Dad, mom, Dusk, and Nicole come to watch the meet, as well as, shelly's family and Wendy, so it was great fun.

I go back tomorrow to get thumped by Nuemann in the 3000 steeple, but I am going to enjoy the two wins I got tonight!  Take it easy on us tomorrow Ryan!     

AM Back out on the track for the 3000M steeple. It was fun, but not as fun as winning. It is a killer race with the water barriers, and by the way nothing like a hurdle race. It was great to talk with Ryan before the race. I didn't realize he had gone to school @ PV. The first jump over the water I was going to step on the barrier with my right leg then reach out with my left and continue running. It was a long way down and out! I hit and it felt like the top of my pelvis on the left side jarred my shoulder blade! Maybe not that bad, but HELLO! So, I get around to the finish line barrier on the same lap and the guy in front of me catches it with his toe. It flips him all the way over the barrier, but not before he whackes both shins on top. He lands on his butt, and then I go pass him. It discouraged me from working on hurdling form at all. The guy did finish right after me but I bet he felt that for the rest of the day. Anyway, Ryan whipped us all, but I still had fun. PM We got home around 4:00 PM and I went out on my road bike to loosen up a little. I was feeling really good, so I went out to bloomington and then santa clara, and then up river road. I hit a curb hard and got a flat, so I called Laur and she took me to the bike store to buy some new tires and tubes for fathers day. I finished the ride down diag to 100 South to river road and home.

I enjoyed a fathers day @ mom and dads with the kids.  We grilled and ate a ton.  Didn't get home until late then laur and I watched some stupid show with Zellwigger and Conick Jr.  It was 1:00 AM before we got to bed, but I told Mark and Zach I would lift with them, so laur and I went out @ 7 AM.  They were just getting back from Ragnar, so they were tired.  The lift was okay, but I had told Carson I would go mtn. biking with him today, so we left a little early.  Carson and I left from the church and head out through b-hills.  We road on the trails out to the Spring Valley single track.  We road up the Bearclaw and the lookout and then back down.  We decided to check out the Southern Parkway, so we got on @ exit#1 and rode est to the new road and back home. 

Carson is a great kid.  He told me he was going to go over to PV this year, because he had a few more friends there.  He did talk about doing XC and wrestling this year.  Too bad he didn't stay at D-hills, but you do what you do.

No run today.  Left early with the girls to girls camp.  I drove the laurels up to Manti canyon.  They were great, except they didn't like '80s rock or Frank Sinatra.  I couldn't stand their teeny-bopper stuff so we settled on Faith Hill and Sugarland.

We stopped at Cove Fort on the way.  What a cool little fort.  I want to stop by there again when we go on the fam vacation.

We took in the Manti pageant that night.  It would have been great if a grouup of teenagers from riverton wouldn't have talked through the whole thing.  At the end I asked them where they were from and then told them that I had never met a more rude and disrespectful group.  They had nothing to say.  I am usually pretty flexible, but that was out of bounds.

We took a hike through manti canyon today.  It was a tough hike for some of the girls.  they went +/- 5, but the young womens pres left a banner at our half way point and didn't realize it until we were down the trail.  i ran back and got it.  I might have been a tad over 6, but more or less.

I was gearing up for the big ride at this point.  Kelly and bishop switched me out at the camp and I caught a ride with Mike, Randy, and Randy's dad, Marvin to lehi for the big ride.  We stayed at Mike's cousins place about 2 miles southeast of Cabelas. 

AM got to cabelas @ 8 AM.  My goal was to ride my road bike from Lehi to Mount Carmel Jct. by saturday afternoon.  I knew that mike and randy had to leave me by friday afternoon to get back to there families, so we were going to cover as much ground as we could.  There were 3 friends of mikes that were going to ride with us to Goshen, so we had a nice peleton going west of Utah lake averaging about 22 mph.  It was an awesome ride, but grasshoppers galore.

We broke off with rob, tony, and john in goshen and headed up the canyon.  I pulled outi n head, because I climb a little better than the other two.  They caught me at Mona and then we ate lunch with a great family in Nephi.  The wife is going to be coaching Juab's XC team this year, so I laid down the gauntlet ;) 

Marvin sagged for us the whole trip so we through our bikes into the truck and got up to the Nephi canyon summit.  We then whipped down through Moroni and Fountain Green with a close run in with the huge tractor hauling a bailer.  We passed him in town and he was pissed and tried to run us off the road about five miles out of town. 

When we got just to Manti a huge head wind come up, so we loaded our bikes and took some pics by the temple and headed for Richfield.

We stayed at Randy's in-laws last night.  Come to find out I played b-ball in high school with their son.  He played for PV and his name is Rhet Rollins.  They are a great family and wonderful hospitality. 

We dropped our bikes @ Joseph and went down through the canyon.  We got some great pics of big rock cndy mountain.  It was raining on us pretty good and the river was running on it's banks.  I ran over a piece of steeel @ horseshoe bend and skewered my tire.  Luckily Mike had an extra, so we changed it and sailed through marysvale and into Junction.  We stopped for a quick pack of M&Ms @ the store and then on to Circleville.  The climb out of Circleville canyon was tough with the rain and Mike had a blow out before the Bear valley jct., but we cahnged it and headed in to Panguitch. 

We got a big burger @ circle M in panguitch and Mike and Randy loaded up and went home.  Gene and Clayton come to get my gear and I pedaled to Hatch.  About 2 miles before getting to Hatch, my right shifter seized up, so I was left with only three gears to limp the rest of the way. 

I got there at aobut 4PM and waited for Laurie to get there.  I was so tired that after I saw her for a few hours I just went right to bed.  (around 8:30) 

7AM Laurie and I had planned on going up to Red canyon and finishing our big ride into Mount Carmel Jct., but with my shifter broken it was not going to happen.  We did the Hatch loop which gave us 3 easy miles.  i ran with her because my quads were sooooo tired.  I had taken the rolling pin to them last night and I thought it helped a little but not enough. 

I knew I need to spin a little to get the soreness out of my quads, so we jumped on the bikes and spun down through the white fence subdivision and back.  It helped a little but a day of rest tomorrow will do me good.

ANYONE THAT MIGHT BE READING THIS AND MAY KNOW HOW TO DIFFERENIATE BETWEEN CYCLING MILEAGE AND RUNNING MILEAGE, PLEASE LET ME KNOW.  I DON'T WANT TO COMBINE THE TWO IN MY HISTORY, BUT I DON'T KNOW HOW TO MAKE THIS HAPPEN.

AM I got in four before we left for our big family trip.  Just a quick out and back to the bridge.

12:30 PM left for Provo. 

We climbed at the quarry from 6 to 10 PM  The kids loved it.  Saucy and Kire are quite good. 

AM left for Jackson WY.  NO run today.  stopped in Logan and had a nice little lunch at the park.  The kids wer happy to get out of the car. 

PM stopped @ Jackson and had dinner downtown.  We watched the gun show and looked around the shops.   The fudge and ice cream store was calling out to us, so we indulged.  There was a chop just across the street that was filled with taxidermy.  It had animals local and indigenious to the African continent.  Very cool.  The four arches made of antlers was also a neat sight.