BACK TO WORK

I tried to hussle during the run for kids 10K.  I kept a pretty good pace through the first 4, then the uphill from coral canyon entry through the street light was a killer.  I just held on and drafted an older guy until the top of the hill.  I had very little left, so I backed off about 100 meters to the end.  (43:09)  It was a small race, so I thought my time was going to look decent, then I found out Austin from PV was racing.  He made us all look really bad.  The kid is one big lung!  He did great.

Laur ran with Sis as support.  We both had a terrible night sleep, so I think Laur was happy to coast this race. 

The kids did the 1 mile.  Kire won it, but they just gave participation medals.  Lex and Suzy were just happy to get it over with.  Any thing over a 400 is enough for both of them.

AM Had the thunderstruck 5K today.  It was a good race to host, but I din't get to run it.  I needed to delegate a little more.  Next year we need to have it a little earlier in the season and have the other T&F teams involved.  we had about 25 adults and 13 kids in the 1 mile.  Kire won it with a time of 6:38.  I think it is about .94, so a little short, but still a great run for the little guy.

PM Hit the hidden valley park loop for 3.  went 18:30+/-, so i could count it as my race.  a tad slow than normal.  We'll have to jump in one after schools out for time.

Hit george washington loop.  nice and easy.  weight room with laur. 

GW loop

Speed work on the track today. 

1 Mile in & out

speed hurdles 6 flights

2X400

2X200

1580 knoll turn around.  6:55 a mile. It is a little fater than my goal pace, but I didn't flare out or run out.  I can sustain it for 15 now, but I need more miles to sustain it for the full. 

Tried to keep it at 6:40 a mile.  That is a little faster than the pace I wanted, but I watched the high school state meet over the weekend.  I thought I might be able to take them.  WRONG! 

I lifted in the afternoon with Laur.  Plyos and legs.  I am at about 20 miles a week right now and doing speed work for summer games.   

knoocked down some speed work @ the track today. 

I went a warm up mile,

then  hurdle  warm up drills, 

4X50M  hurdles three steps.  I am hoping I can get through the full flight by summer games.

2X300 H

2X200

cool down

Kire wanted to go out an run today, so I went out @ 8:00 PM with him.  he went at a 26:30 for three.  Not bad for a seven year old!  I hope I can hook him.  It will be tough to get him away from soccer!:)

6:45 AM went out to little valley park, then around the loop on river road and back to the house.   I didn't take a watch but I imagine it was around 7:20 a mile.  I was feeling a little tired from speed work yesterday.  I am not used to full speed 3s and 4s!  Those 400 hurdles are going to be more of a killer than the steeple or the 110s.  We will see how it goes. 

3:30 PM went riding with ward out on the strip.  made it to the dino tracks and back.  The back breakers worked my quads like crazy.  I got off @ the dino tracks and my thumb up through my wrist was numb.  I think I must have pinched a nerve. good ride overall, but I was a little less crazy, because I didn't want to yard sale before Summer Games.

8:45 PM went to the wieght room for an hour.  core, back ext., box plyos, circuits with chest, tris, bis, shoulders, X3 

Did the bloomington hills loop through rustic.  Laurie pedaled by me and carried water.  mile 1 was a bit fast since I had put this many miles in this week, (6:42) then I leveled out at 7:10 a mile for the next four.  I am going to have to really push hard to try to qualify this year.  I was looking at the time and I didn't realize it was 3:15.  That is five minutes faster than I thought.  I just have to push to it and see what happens.  I think I have enough to do it, but I will just have to get the miles in.  I have thought about asking some of the elite runners around to give me any pointers to cut off minutes here and there. 

Time to work hard. 

PM I was ultra-tired this afternoon. We went to Kingston for Allen reunion and I was going to run the 8 from SR 12 to Hatch on the way back, but it was raining and hailed during some of the drive. I decided not to get soaked which was good. The RVs and trucks were splashing beyond the asphault, and it was 45 degrees.

We got home at 8 PM and I headed out for at a really slow pace. I just wanted to get them done, but after a slow first mile 7:30, I decided to pick it up a bit and ran the next 3 around 7:00. Since I had gone out slow, I wanted to see what I had for the last mile and hit it at 6:20. I still feel hammered. I have been eating more calories this week, so that may be it, or it just may be wrapping up the school year. Anyway, rest day tomorrow and ten miler on Monday.

6 AM  Rolled out of bed earlier than normal on a holiday, but I knew this would be the only time to get a run in with the reunion going.  It was beautiful.  clouds covered the sunrise and no wind, so I went along at a pretty good clip.  The first 4 were heaven.  My right knee started to tweek a little, but then went away.  I went through B Hills on Ft. Pierce to the trail. Around the trail loop and back to River Road.  Laur met me with a water and a banana.  I wanted to kiss her for that.  I finished off around the knoll, past GW and home.  just under 10.5 at 1.19:00 

I past a quite afew older people on the trail and then 25-30 bikes out on the road.  I passed Holt going the other way just by the point of the knoll.  Oh for the days of young legs!  I am forced to fish the shallow waters nowadays.

We had football two-a-days today.  I am not sure how I am going to like it this year, but I gotta give it a chance.  The kids are actually a better group than last year concerning attitude and possibly talent, so it should be a great season.  I am just not as passionate about it as I am about track.  The kids have a different attitude with football.  The group is much larger as well so you cant make the connection with them that you make in track.  We will see. 

Between that we had G family reunion. We went over to the Toquerville park and ran obstacle courses and had a great time with the dunking pool.  It was tons of fun.  The fam was great.  Bug put on a heck of a reunion this year.

Anyway, I got a quick 3 in @ 9:30 PM.  I felt quite slow, becuause of all the activity to day and the big run yesterday.  right knew is feeling a little pain and the calves are tight.  I won't run again until tomorrow afternoon.

Ran the gw3 & lv park figure 8 today.  went out slow, then started to feel a little better.  The right knee is still a little sore.  The long run from Monday gave me some dead leg.  Just trying to get through football camp at this point.

Friday we got in to Hatch @ 4:00 PM.  Helped start on the shed for Gene, then I took the motorcycle up on Grandview lookout.  It was raining and about 40 degrees.  I was soaked through the sweatshirt, but it was a great ride.  the trails were wet and slick.  NO DUST.  It was so great.  I sat up on top of the cliff and listened to the birds while the sun made long shadows.   It was just "think" time for me.   

7:00 AM Laurie, Kire and I brought the motorcycles for some fun.  Ran in hatch today.  Started out cold.  Where are the gloves?!  I ran the west end of Hatch, all four blacks of it, and then out on the fish hatchery road.  The sky was crystal blue and the sage & pine was powerful.  Laurie met me at the turn around with a water and a tangerine.  She drove beside me while I ate and talked and ran.  It was a spectacular run.  Heading into Hatch from the south, I saw the river as it runs through the meadows and the Cottonwoods standing guard over it all.  How much do people miss when they don't get their run in?!

PM Kire, Laurie, Trace, and I took the bikes out on the flat.  we had a great time, until Kire got a little too gung-ho on a jump.  He landed the jump but went into a big bunch of cut timber.  He yard saled pretty good.  I got over to pick him up, and limb had got under his helmet and punched him a good one in the neck.  His knees were knocking, so we gave him a little rest, then got him back on the bike.  We started back to town, but the cold rain came.  We parked his bike and he jumped on with me.  I went back for his bike, and come home for the Cleveland/Orlando game.  Lebron took a beating. 

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.

AM Laur and I started at the same time today.  I went up by the ski lifts and then into town and made a loop back to the hotel.  The run was tough.  I couldn't ever get started.  It seemed like I was running in mud.  I think the travel was working on me today.

We drove through the Tetons.  How spectacular!  We took a ferry across jenny lake and then hiked up to hidden falls and inspiration point.  Saucy loved the little chipmunks and one crazy looking marmet.  The view from inspiration point was great.  Those mountains are seem almost not real, because they are so pretty.  The waterfalls were running high because it is still early in the year.  I loved it.

PM we stopped for a lunch at the main lake, and then went on to Yellowstone.  We hit Old Faithful about fifteen minutes before it went off.  The kids thought it was amazing, so did laurie and I.  There were hundreds of people waiting, so after it went off it was a mad dash to the visitor center and then off to West Yellowstone for the night.     

AM No run today.  We just woke up late and after breakfast went to Yellowstone canyon.  We stopped at the upper and lower falls for a couple mile hike.  It was great to walk down and stand right on the precipice of the lower falls.  The roar of the water was so loud it was necessary to shout to be heard.  The ground would actually rumble as the water hit the bottom.  At +/- 310 ft the power and amount of the water was crazy.  It wasn't as big as Niagra, but since it ran down in the canyon, it seemed more powerful at the bottom.

Kire loved the buffalo we saw standing right on the edge of the road.  Saucy yelled at it and it started bucking and snorting.  I think it wasn't too happy.  As we were going out of the park, we saw a real nice bull elk still in velvet and grizzly bear snoozing up in the trees.  I want to go back and spend a week there next year and hike and bike for the whole time.  The area is beautiful.

AM We stayed in Gillette WY last night.  The hotel had a nice little water park, so the kids swam until late.  I didn't get a run in this morning which turned out better, because we had a major hike today. 

Mount Rushmore always has one of the biggest fireworks shows in the U.S. for the 4th, but since the 4th was on a Saturday, they did it today instead.  We heard it was going to be really crowded, so after a quick stop in Sturgis to see the motorcycle museum, we got to Keystone SD.  By 2:30 PM the closest parking spot was 2.5 miles away.  We ecided to use this as our daily hike, so we piled our coats, snacks, and folding chairs on our backs and took off up the hilll.  When we got to the top, the park was packed already.  There were people that got to the park at 6 AM just to get seats in the ampitheater.  We set our stuff up in the woods on on the right side of the ampitheater.  The monument was neat, but I think I must have expected a little more.  I had always wanted to go to Rushmore, so I may have just built something bigger up in my mind. 

By about 8 PM it started rain and the fog rolled in, so it covered the monument.  We realized the fireworks were not going to be seen, so we started the hike back down the hill.  we decided to run down so that we could beat the traffic.  

We hadn't gotten a hotel room for the day, so the closest that we could find was a little dive on the east side of Newcastle WY.  It was midnight and we were tired and just went right to bed.  

AM Checked out the Crazy Horse monument.  This was unexpectantly one of the highlights of my trip.  The museum was very interesting and informative.  Because it was the 4th, they had brought in some of the Navajo code talkers that fought in WWII.  They had to be late eighties and early nineties.  I grabbed a rock from the monument to bring back for the classroom.  I was impressed with Ziolkowski and the dream he had and more impressed with his perserverance in accomplishing his dream.  Great sight to visit and well worth the entrance fee.

PM We stopped and wind cave national park for a lunch and then took a tour of the cave.  it was a 1.5 mile hike down into the cave which went as far down as 200 feet below the surface.  I started to get claustrophobic even with the lights that were on.   I had to really focus and breath.  My kids on the other hand thought it was the greatest thing since sliced bread.  I think that will be one of the highlights of the trip for them. 

We saw quite afew more buffalos as we went out the south end of the park and on to Cheyenne where we stayed for the night.   

Went to church in cheyenne today.  The ward was a little cooky.  It was testimony meeting and there were some interesting comments made-anyway-We also checked out the State Capitol on the way out of town.  I got the feeling it was just a nice down home government center.  I didn't get the feeling of "big city" trying to intimidate in Cheyenne.  I actually quite liked the whole state, although there are areas that are way too remote for me.  For instance-yeasterday we almost ran out of gas going from redbird to Orin, because it shows there are town on the map.  When we got to where they said the town was on the map all we could see was one house or one ranch.  In fact, the sign @ Shawnee Wy, shows the population as 1.  What?!  Why even spend the money on the sign!

PM We drove to Aurora, CO and then took a nice nap after we checked into the hotel.  IN the evening I scouted out a nice trail system to run on for tomorrow.   

AM got up and took a nice run through the cherry creek cpillway and into the cherry creek state park.  I still feel a little sluggish but started to get the cobwebs out about 45 minutes into the run.  I come back a different way and got lost in the town.  I finally cut through a golf course and found the hotel.  It ended up being a very long day this day, so the amount of miles was a little too long, but I want to get a long one in before the Bryce Half.

We went to Water World from 10AM-5 PM.  It is supposedly one of the biggest water parks in the U.S., and it was fun.  The kids had a great time.  It was definitely what they had been looking forward to all trip.  IT did start to rain around 5PM, so we left to get ready for the Rockies game.

We got a late start on the Rockies game anyway, but then there was an accident on the freeway.  By the time we got around the accident and found parking we only ogt to watch the last 3 innnings of the game.  Thhe kids were tired anyway, so it worked out okay.  I was ultra-mad that we paid good money for 3 innings of baseball, but whatever. 

On the way to the hotel, we got a flat tire.  I wsa tired and cranky and the kids were tired.  It ended up being a great experience, though because I thought the jack was up as high as it could go and still couldn't get the tire on.  I took a break and ask for a little help from above and the jack gave me 1/4 inch more.  Just enough to get the tire on, so off we went to the hotel. 

AM We decided we had had enough of our vacaiton, so we started home today.  We stopped to see the Denver temple and get a book at the bookstore for Lex and then we wer off.  The drive thourgh Vail and Copper Canyon was amazing.  I didn't like how the towns set in the bottom of those canyons though.  If there was a flood, it would not be good. 

Stopped in Rifle CO, for a lunch and a handful of redbox movies to keep the kids occupied.

PM got to Richfield by 6:00 PM.  We stoopped just long enough gas and away went for home. 

Got home by 8:00 PM it was great to be home.

8 AM Out and back to the bridge today.  Today it was "hot hot" by 8, so I have to get up earlier if I am going to go any further.  I am must have gotten used to weather in WY and CO!

 PM Went to the washington city center for treadmill today.  Watched a little TV and ran for 30 minutes.  It was okay, but I don't want to have to get on the treadmill every day.

AM Ran an easy day with Laurie and the team today.  We were @ LV park.  I tried going barefoot, but my feet got so cold from the water on the grass my feet wnet numb. 

We played a mean game of ultimate fris after practice.

AM No run today.  We stayed in Hatch last night after getting everything prepared for the reunion.  Went to the Gleave reunion.  Joe, dad, and I cooked for the 300+.  We did nine dutch ovens fool of potatos, grilled chicken, burgers, and dogs.  It was hard work, but it was fun to work with those two.  Dad is still recovering from his knee replacement.  He said the second one has been easier than the first.  He is 5 weeks out as of yesterday, so he is out of the real pain.  It will be nice to get him back out on the golf course and on his bike again.  He said he is up to 10 miles on the stationary bike every day. 

PM got home at 11PM, so I am going to skip my meetings tomorrow. 

AM Ran with the team again this morning.  The downside of having laurie coach XC this year is that I have to get up @ 5:45 if I am going to run, but the upside is that she wakes me up early enough that I don't have to battle the heat.

Chad, Mark, Matt and I ran the loop together, then we went down the trail toward the DC and then back to the Bloom park.  It was a nice run and the kids are great.  All of the kids on the XC team this year are just real good kids.  It is so different working with the football team than with these kids.  There just seems to be a lot of macho with the football team instead of just being themselves.  I know that is part of the game, but it is much harder to crack the facade and really get to know kids when they are trying to be something they aren't. 

I borrowed a tandem bike from Mike Hall yesterday, since my road bike is getting fixed.  I put Lex on the back and we wnet 10 miles.  It was really fun once I got the hang of the steering.  I think I will take laurie on a little ride tonight.   

AM five miles.  I got up @ 5 and rode out to santa clara with mike.  He went up through SC, but since I am going to do the half, I decided to keep the legs fresh.  I decided to turn out and go around the black hill to bloom park and meet the xc team.  I ran with logan and the boys when I got there.  We only had a few show up, but it was still a nice run from bloom park to sismisters ortho and back. We just chatted and had a good time. 

PMI opened up the weight room for football on monday and today, so I lifted some circuit training and left it at that.

AM Went to the WCR and hit the treadmill today.  I watched the middle of the tour de france while I got in a fairly quick 3.5.  I did a tempo run for 20 minutes and then a cool down. 

8 AM left for the young mens activity today.  We drove to draper and did baptisms, then back to provo. 

PMI had set up a tour of all the BYU football facilities through Coach Tidwell.  The people did a great job and we got to see a ton of good stuff.  I am very impressed with their organization.  I like how they have integrated the church and life teaching into the football program.  Very cool.

 It was 6PM by the time we got down, so I had them drop me off at the Y track to catch the tail end of the track camp.  They were doing the track meet, but I couldn't find Laura D.  I did catch thhe 3000M, but not a lot going on, so I wenet back over to the stadium and had pizza with the YM.  

We stayed up all night at the Quarry to climb and sleep.  The climbing was fun but the rest was none! I got nothing in as far as miles today, because afterward, I just drove home and had a nap.  I got home at 2PM

4PM We are going to head out to Bryce to pick up our packets, and sleep in Hatch tonight.  I am not really ready for a fast half tomorrow, but I am going to go out and enjoy the race.  The summer has been fun and I think besides the big 100 mile ULCER in August, this is my last big HURRAH, so I am going to just enjoy.  Football starts on Monday, and then I am in the classroom on Aug. 10th. (Yuck!)

It was cold and I was tired, so the first two miles counted as my warm up time.  I felt really bad the first two miles.  My right calf was tight and the fire that was in the area raised a little havoc on my breathing.  Interesting enough I hit my splits pretty close on both miles. 

The next two miles I started to settle into the race a little and by mile six I was feeling good enough that I ran a little faster split than I wanted.  Mile eight trimmed my wings a little bit though and I got back to the 7 minute split average.  I really started to feel better on mile 10, 11, and 12.  I didn't train the way I wanted leading up to the race, because of all the activities the last month, but it was fun to run and I could see how it would be very fast if I focused on running through the summer. 

1-7.16  2-missed  3-6.56  4-7.01 5-7.03  6-6.32 7-7.06 8-7.28  9-missed  10-6.57 

11-7.03 12-7.05 Finish 1:32.12

Down to the bridge and back.

Just getting my legs back after the race.

AM Up snow canyon on the bike with mike and some friends of his.  I tried to climb hard.  The new bike is a little long for me, but I think I will get used to it.

RIght after i got home, I went down on the trail to run the mayors loop.  I flamed out at the end, but iced at wells fargo and that was like heaven.

AM - 4

PM - Went above Apple Valley and ran the slick rock while some of the young men bike the same trail.  It was nice and cool.  There were a few crashes, but I think they had fun.

AM easy 4 on the WCR treadmill

AM started at the top of Snow canyon went up to end of white rocks trail, then down lava ridge over to west canyon road.  Took that down to campground, then up to rapelling site and back down to snow canyon drive.  Hooked into the trail before bluff and down to Sunset blvd.  Laur picked me up there then i iced in the river at Wells Fargo.

PM - I talked Laur into riding from Zion to dad's place.  It was so nice.  The views are great, but the weather is still extremely hot.

AM - run the figure eight today and Laur held my water on the bike.  I think I will try to get a little bike ride in this evening.

PM - Took the bike out on Laur's Course for a TT.  I blasted through pretty fast and got a little sick after the ride because of the heat.  I didn't help that I wolfed down two huge slices of watermelon!

WCC Treadmill

WCC Treadmill

AM 5

on the trail to dixie center, then up to 100 north then to maveric, then down flood to river rd and home.

This is one of the worst long runs I have ever had. I got out on the road @ 11 AM, so the sun was nasty.  I grabbed a 32 oz. gatorade and a snickers at maverick.  That water logged me for the rest of the run.  Just happy to get home!

fartleks with xc team

Rode the bike while the xc team went out 25 minutes and back in.  The two a day football practices and xc practice are wearing me down.

AM - swam 1000 meters while I was waiting for Sauce and Kire to finish swim practice. 

PM - got a nice 5 in @ hatch in the semi-cool weather.

4

AM my time on theis 5k was terrible.  I battled up the hill at the end, but the times were all pitiful.  Karl Wilcock won the race with a 18+ which is so slow for him, so I am not too disappointed.  I still hate running races where the clock doesn't reward me for running through the pain!

Kire ran too and did quite well.  He actually ran just over his PR at 28+  Karl was great to Kire after the race.  They chatted for a bit, which I thought was great for Kire.  I think Karl will be to Kire like Alan Bailey and Kim Lyman was to me.   

We hurried back to watch the XC meet @ LV park.  We just got to see the boys.  They need to work hard, because PV is looking great this year.  They have some really solid runners.  I boys must start seeing XC and track as a priority or they are never going to be in the thick of it.

PM I started my long run around 6:30 PM.  Laurie rode her bike with me from above the cinder cone.  We finished at home.  Just wanted to get in some mileage without worrying about time, but I did have my watch.  I am about 8 a mile, so not bad for a long run.  I still think I have a good shot at qualifying if I really bear down the last few weeks.

5

AM Stayed in provo last night.  Laurie and I got up to watch the XC team @ BYU.  They did ok.  There are just some really fast kids, so it will take some time to build the program to where some of the other are.  The kids need to see the vision and then put the training effort in before they can break into the next level.  It come as the running community gets established in the school. 

Karl ran in the open race today and did quite well for his first race.  He placed 13th among BYU runners and had a great kick at the end.  IN fact he had the 12th runner in the sights and the kid pulled away in the last 50 meters.  He said his coach was going to let him travel with the team this year even though he needed to land in the top twelve.    

9PM I went out fast tonight, so I could do a little speed work and get home.  I had just gotten down on the road between the fields on 2450 s. and a car was coming up behind me.  IN the lights Icaught a glimpse of what looked like a rope in the road.  As the lights got brighter, and I got closer to the rope, I realized it was a snake.  I was moving fast enought that I didn't have time to stop, so I just hurdled it.  As I jumped the thing contracted.  I must have scared it as bad as it scared me.  Anyway, I didn't turn around, but I bet the people in the car behind me got a good laugh.  The rest of the run I was dodging imaginary snakes and other creatures.  I think I will be running in the day or in town for a few days.

Started at the ranch just south of baker res.  I felt really good at the end and finished @ 2:57 and change.  I am getting nervouse about the pace I want to have for each mile.  I think I can hit 3:20, but I really want to try for 3:15.  I need to take a risk and try for 7:28 a mile.

Ran @ the WCR today.  I was just gong to loosen up after the long run, but decided to do fartleks.  A half mile on and a half mile off for 4.  6.5 pace then up to 10.0 pace.  I was a good workout.  I wanted to reach my max, then drop back to recover like I am going to need to do for the hills on the marathon course.  Be confident!

9PM Around the LV park loop 

Ran the last 20 of the SG maraton course with Chad.  I went 7:24 overall, and felt fairly good, except the last mile.  The last mile my hips started to tighten up.  I tried to speed up a little but had nothing left to pick up the pace.  Everything will have to be perfect for me to hit the 3:15 on Oct. 3rd

This was the worst 3 I have had since I can remember.  I had to force myself out of bed, and then I just went through the motions ofr the distance.

WCRC treadmill for a fast tempo run.  I hit 8.5 for 1st 1/2, 10 for next 1/2 then jumped back and forth every 1/2 between 8 and 10.5 

It was a good solid run, but I started to feel just a little twinge on my right knee.  It is probably nothing, but all those miles last week put me on the edge of my mileage.

5:30AM went out with Chad.  Wells Fargo, Bloomington loop north, back on the south side of the river.  I felt like crap most of the run.  I was just drained.  I think bad diet and insufficient sleep are the culprits.  I have got to back off and cross train tomorrow.

Went out with chad today.  We ran from north of tonaquint park through santa clara up to Ivins around snow canyon drive and back to the park.  It was nice.  I didn't want to use up my energy before the race, so I just held back on the last half.  I didn't feel great the last 2 miles, but I worked it out.

Cross trained on the bike for 15 with laur.  It was a nice and easy ride around the washington fields/river trail loop

Ran the figure 8 today.  I was feeling fast, since I took sunday off and rode bike on monday.  I decided to see what I had.

1-5:47

2-6:08

3-6:36

4-6:24

5-6:19

The first mile was great fun, but I got a little slower over the next four.

Tried to hit the pace of my marathon's first four, but I was a little fast.  I need to make sure I back off on those miles before Veyo or I will not have enough to sustain through the race.

1-7:15

2-7:06

3-7:09

4-7:07 

The upside-I blew away my PR.  The downside-I missed Boston by quite a bit. 

1-7:49

2-7:26

3-7:18

4-7:04

5-7:17

6-7:02

7-7:22

8-8:11

9-8:14

10-7:53

11-8:14

12-7:40

13-7:28

14-7:34

15-7:08

16-7:07

17-7:23

18-7:41

19-8:09

20-8:07

21-7:40

22-7:48

23-8:03

24-8:34

25-9:11

26-9:44

26.2-1:42

Chad, his friend, and I met right before we got on the bus to head up to the start line.  The weather couldn't have been better.  We hit the start line @ 6:00 AM, then I stood in the "john" line for over 25 minutes.  That is my only complaint of the whole marathon.  Other than that the organization was awesome. 

Since all the other 3:15 group had elite bibs, I jumped the barrier and got in the chute with them.  I hope they let me run next year after I admitted that.  Chad and I started out an hit the 1st mile perfect.  The next few were a little fast, but I didn't think it would bother me.  I felt really good.  I sailed up the Veyo hill at 8:15+/-, then the next two miles were a little tougher for me.  My right calf started to tighten up.  The 3:15 group started to break apart right around mile 13.  Chad stepped up and I hung back with the others.  I was 1:40:34 @ the halfway point which was great.

I tried to make up a few more seconds @ the two Snow canyon Miles, but I didn't have enough to get below 7:00 a mile. Jeff and Mark disappeared and I was so focused on my race I didn't know whether they went out in front or not.  I thought I was doing quite well until I hit the "ledges."  Mike, one of the 3:15 guys, passed me right at the overpass.  He gave me some encouragement and I tried to hang but couldn't keep step.   I had left a gu and some gummy bears at that hill.  The gummy bears were a life saver on my 1st marathon, but they were hard to chew and choke down.  The gu worked great and the extra water bottle was helpful as well.

By mile 20, seeds of doubt were being planted about the BQ, but I kept pushing on.  I remember seeing my time at 2:31 and thinking, "If I can keep this 10K @ 7:30 per mile pace, I can still do it."  The next two miles felt really good and I was just off my pace. 

Coming down into town, I blew up.  The most demoralizing feeling was the 3:20 pace guy passing me at mile 22.  He was holding his balloon sign like a marching band baton and acted like he was running a warm-up lap. I wanted to set down on the road and scream!  I knew it was the end of my BQ run.  My next three miles were terrible.  At the 24 mile mark, some of my students were handing out water.  This motivated me to keep running.  The last mile was slow but felt better.  I knocked down the home straight, because I could see the finish.  Mom and dad were there, as was Brady F.  It was great that he had come over to see me finish.  He is great guy.  I took a little time to get out of the runners area, but when I stood up, I felt like I was going to pass out.  I walked out of the runners area and mom rubbed a my calves out, which was great.  It was great to have the support during and after the race!  

Overall, it was a good race.  I felt so much better than the other marathons that I have run.  I know I can get the 3:15, if I do a few things.

Get my diet and nutrition right.  No more doughnut and ice cream binges!

Get my mileage up from 40-45 miles a week to 70-80 miles a week.

Run two or three full 26s sometime during the training.

I am not giving up on that Boston jacket. 

"The credit belongs to the man...who strives valiantly...who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least he fails while daring greatly."  -T. Roosevelt

Beautiful cycle up to the Crusher place on the hurricane fault then down the river trail to bloomington, past DHHS and home.

The weather was very nice, but I feel a cold and sore throat coming on.

Well I am back at it.  I have gotten a few miles in since the marathon, but nothing to shout about.  I was 100% by Monday morning from the marathon other than a littel tightness in my right calf.  I just haven't been logging stuff. 

I decided to go to the wieght room more after the marathon, so that has been going well.  The problem is I was flipping through the channels and found this show where these three guys run across the sahara desert.  It was amazing!  I realized how much more I like running than the closed space in the gym.  I will still hit the gym, but I gotta run more.  Anyway, I felt a cold coming on Sunday, but I tried to shake it off.  NO luck.  I got up to run today, and I got in two miles and felt like crap.  just dragging back in the house.  I will lay off tomorrow and see if I can get asome bigger miles in through November.  I am shooting for a PR in the January half @ st. George. 

AM eight with chad along the virgin river. 

I skipped out on chad early this morning, because I couldn't stop coughing and hacking through the night.  I slept terribly.  I got up @ 8 and rolled out of bed.  It was a beautiful day, so I had to get in a few good miles. 

I have been hitting the weight room a lot more so my logging has not gone to well.

 9 PM hit the weight room for an hour.  It was quite nice actually.

Afternoon-ran a warm up with Mark A. and then hit the weight room for 45 mins.  He is going to be good this year.  In fact, he may shock some people.  He is fairly driven and if we can just get him back into the swing, he will be very prepared for the season.

9 PM decided to get a quick 3 in around the GW loop.  my right knee has a little twinge, but nothing major.  It may be due to the leg work I did on sat. and today.

Felt like crap tonight.  I just was shakey by the third mile.  I must not have gotten enough to eat today and not enough water.  I also ate a bog of m&ms and and handful of tootsie rolls bfore lunch.  That is not great!

I did 200 meters in the pool and then a quick 2 on the treadmill while I was waiting for saucy to get done with dance.  I signed up for the tri yesterday.  It should be fun although I have only been in the pool once since school started.  We will see how it goes.

It was 43 degrees when we started so I am glad the swim was in the pool.  Laurie and I were around the middle of the line to get into the pool, so we just blabbed with other racers.  It is nice to have laur running the races with me, because we can yap before and after.  Anyway, the swim was actually better than I hoped.  I did four lengths freestyle then backstroke, then the last two lengths again freestyle.  I am a pitiful swimmer, so just to get out around the time Laur does is an accomplishment for me. 

We hit the first transtion together.  She couldn't find the bikes very easy, so I just led her along.  My transition was very smooth even though I have never run in a tri with such a cramped transition area.  I literally had to pick my bike up to get it through the aisle. 

The bike was a little hilly but not bad.  It was cold enough that the toes on my right foot started to freeze up, so when I got off the bike it still felt like the pedals were stuck to my feet. 

The first 200 meters of the run was a decent climb.  I always hate the 1st 1/2 mile of the run, because my legs feel really stiff.  Once I got to the first turn around spot (.75), I started going pretty good.  I think the last mile I was under 6:45 minutes. 

I was shocked to see that I had finished 2nd in my age group, then I started think of all the ways I could have made up the 24 seconds the 1st place guy beat me by.  Well, I need to train a little better and decide to run earlier than three days before the race.  

I saw lots of people that I knew there, so that was cool.  Kire ran the kids tri.  He did great, but they didn't direct him into the finish line of the run, so he was mad about that.  I think he probably won the kids beginner race, but the times aren't out yet.  All and all, it was a great day! 

PM Ran a quick warm up mile and then lifted @ DHMS with mark for 45 minutes.  I couldn't not run after that, so I went into the high school and got another 2 on the treadmill.  I am a little tired after the tri on saturday, so my 1st mile was to work the kinks out.  The 2nd one went better.

AM Got out with mark again today and went from DHHS around the Knolls loop.  It was a beautiful run and I feel tons better when I run in the morning.  It is just rolling out of bed and into the cold that sucks.  I think I have crossed over to the running addiction now.  I have been running at distance for about 15 years now, but this may be the first year where when I miss I really feel physically and mentally more tired. 

I mean when I was in high school anything over 400 meters was a marathon.  I did pick up running here and there in college, but only as a supplement to weights.  Now not on ly do I like running more, I think if I didn't run 3-4 times a day, I would be clinically depressed.  Maybe not that bad, but I really do feel BAD when I don't get a run in.  (Even if I don't log it!) 

PM I went around the LV elem school loop over to LV road and home.  1st mile i warmed up then hit a threshold run at 6:20+/- then back up to 7:40+/- and back down again to 6:30+/-.  I got a new pair of 5k shoes.  I tried them out today.  They are little stiff, but I think they will break in nicely.  I have tried to find the old bostons for 3 months without luck.  I have 3 pair of them, but the blues are too old and the yellows are on the last few miles.  The golds will still give me some good miles.  I sure wish the shoes companies would leave a good thing alone.   Even if I am the only one that buys the ugly ones. 

AM Ran 4 with Mark this morning.  LV elem out and back from DHHS.  We lifted yesterday and then I got mileage in yesterday evening, so I was tired on the run.  After the first .5, I started to feel pretty dang good though.  Just ran and chatted out and back.  Between chad and mark, i am getting spoiled.  I had no running partner for a long time, now I can get a run in with one of them quite often.  Quite nice.

PM Ran the LV elem loop from the house tonight.  We had a stake high council social so I didn't get on the road until 9 PM.  It wa a little late, but not bad.  I just clipped along without a watch.  The evening was cool, but no need for gloves or toke.  I really like the evening runs after the summer heat goes away.  It is much easier for me to get out in the evening than in the morning after the mercury starts staying down. 

I did talk with Bruin today about doing the half Iron in Burley ID in June instead of the UV marathon.  I am still not sure which I want to do.  I committed to qualifying for Boston and I think I have a better chance @ UV as opposed to St. George.  Either way, I think I will miss the Utah Summer Games, and the hurdles are what I wanted to do most.  I will need to decide in the next month, so I can adjust my training.  Until then I just keep getting the mileage in.

AM Got to Pleasant Grove last night around 1 AM.  Kire and I rode up with the Priests to watch the Y play Air Force.  On the way up we listen to Hurricane lose the State championship on the last 2.5 seconds.  It was terrible.  I think Hurricane has played in the championship five times in the last 30 years incluing my senior year and never come away with a State title.  What is up with that!

I got up around 7 AM and ran from Clarke's house to the Mt. Timp temple passed Lone Peak High and just about to the base of the mountain and back.  I had a head wind going out, so I plodded along and caught the jetstream back.  It was really quite nice weather compared to what I thought it ws going to be. 

We went and watched BYU put a beat down on AFA, and then drove home.  It will be nice to chill on Sunday.  

PM 1 fast mile on the track as a warm up.  I actually pushed pretty hard the middle 2 laps.  THen I went in with some of the track kids to lift.  I hit the weights pretty hard today, including

4X8 squats

3X8 Power Snatch

back extension

3X8 Power Clean

Hammer Curls

Tri Extensions

My Ab Program and stabilizers

Nephi, and Laura did the total body and Mark did the total body+1 today.  Laura left 1/2 way through the program.  I wondered where she went and then the trainer came in and told me she passed out in the hall.  I ran out in the hall and she was there with a bag of ice and big goose egg on her head.  She will run through a wall for her coaches.  She is a tough kid and really fun to coach.  I wish everyone was as dedicated as her and Mark.  Anyway, she got into the trainer's room and things were good after that.   

I left and decided to get in another 5 from my house.  Suzy biked along with me and we did the LV elem/GW figure 8.  The weather was perfect.  I pushed the fourth miile hard and got down to 6:32.  I thought that was decent after lifting legs today.  

AM Went with mark again today from DHHS.  I was slow today, and he was blazing.  I told him to go ahead at the LV elem, and he just moved away from me.  This kid is going to shock the world this year in track.  He has a smooth easy gait at 80%.  I am thinking <4:30 miler this year. 

Anyway, I was tired and just happy to get my 4 in.  I will gte out again tomorrow morning.

By the way, it is getting too cold for me even in utah's dixie!

Ran with chad and mark around the LV elem loop from DHHS in the AM

eight with chad on the virgin river trail 

six on the treadmill @ wcr

Went with Bruin from sandhollow around gunlock, but I didn't get all the way up.  I had to turn around because a: I was about reay to keel over and b:  I had to get back for Saucy's dance recital at Pine View High.  I went back through Santa Clara and down bluff to the house.  I had to stop at the maverick on sunset blvd to get some jerky, becuase I was redy to bonk.  My new bike is not set right, so I felt way worse than when I rode 3 consecutive days of 100+/-  this summer.  I am going to get it fitted for me on Monday if possible.

PM I went in to DHHS on the treadmill to put in a few miles.  It has been so bitter cold the last week that I haven't wanted to run outside.  I mean bitter is relative.  I know it is mild compared to SLC and the midwest.  In fact Provo got 23" of snow today.  that is ridiculous.  I am glad I am living here now. 

I have been slacking on logging my miles, so I will be better at logging them.  I used this log to write my end of year letter for the goulding christmas book.  It worked quite well except now it seems like everything in my life is tied to running in some way.  I do put a lot of free time into running/biking/hiking though.  I guess that is not a bad thing.  There are a lot worse habits!

Jared P asked me to put together a 1/2 marathon schedule for painter's, so I ran it over to him tonight.  He got a new road bike, so we may go out in thhe next week or so.  Between Mike, Bruin, and Jared I could ride everyday I am not running with Chad or Mark.  I got to start getting my swim laps in if I am going to do the spudman in burley.  I am still torn between UVU and spudman.  I gotta decide soon.

Rest day.  Too cold for anything.

PM I got in a good ride around bloomington, out to the new parkway, and back home.  I got my bike adjusted yesterday and it is much better.  I mean I need to get over 50 in to really give me the best idea, but I think it feels much more comfortable. 

I froze my toes off though.  I felt quite nice until the sun went down and then my toes started to go numb.  Coming back from the parkway was cold!  I need to get some covers for my shoes, and then I think I will be good to go. 

I really enjoy riding.  It is ince to see so much land compare to running.  The down side is prep work for a bike ride is such a pain compared to throwing a pair of shoes and a hat and heading out the door for a good run. 

I am going to run in the AM with Mark and Chad tomorrow, but then I may run a trail over by snowcanyon in the PM.  That sounds like fun after being on the roads and treadmill so much lately.   

PM The DHMS faculty party was okay, but I am not great at just sitting and trying to drum up conversation with people that seem like they don't want to be there as much as I don't!

AM Went out with chad on our tues/thurs loop.  It was the coldest day of the year as far as I know.  It took the 1st mile to get warmed up, but then it was quite nice the last part.  we hit 7:55 avg. pace.  It is quite nice to have someone to run with in the mornings.  Forces me to get up.

PM Took Kire to guitar, since laur had a b-ball game in Enterprise.  She is coaching the freshman this year, and I think she likes it. She did xcountry in the Fall and I think she actually liked that better.  Maybe it is just that I liked her doing xcountry more.  Anyway, she moved from the library into the classroom now.  The principal came and asked her if she would move to help some of the kids.  She said yes because she is nice.  Well, come to find out they dropped her salary and she has to deal with the tougher kids now.  I am telling you, who needs enemies when you have friends like that. 

Anyway, Saucy had her choir concert today as well.  She sounded great.  The little choir they have sounds better than some high school choirs I have heard. 

AM I did the 1st loop of the ironman today.  I went out thinking I was just going to ride for an hour, but when I got over to Kayenta, I just decided to go for it.  I had my wallet so I stopped at Veyo to get me a cookie, a powerade, and some trail mix.  Before I got ther though I had to deal with the "wall."  It is a killer.  after Veyo I was really feeling it.  my quads were barkin'.  

I had told laurie I was going to be home by 2 oclock, but I didn't get home until 3:30.  I actually had her come and pick me up at the dixie center. 

We took the kids ice skating for the evening, so I was tired.

For dinner we went to mom and dad's.  The grandkids were all ther, so it was so noisy and I was tired.  We left at 10 PM not a minute too late.  I stayed up until 12:01 AM and went to bed.  The pillow was so nice!