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.

AM-good sleep!

PM-windy and cold today.  Hidden valley park warm up, and then 5X200M@31,35,33,32,31 w/200m recoveries and then 2X400M@120,119 w/ 2 minute rests, and then a mile cool down, and then ab work.

YSA b-ball 6-9 pm.

time to go to bed!

AM-warm up mile. lifted with 2X power clean sets. PM-8 mile tempo run w/ the boys. (7:16 average) st. james/rustic loop and then 2 more @ 7:22 on the track. for shin splints starting. I tried to get in the training room to ice, but the door was locked and i didn't want to go back and get my keys. I need to start stretching and taking care of the legs if I am going to do these faster longer miles. i am going to go w/ the club guys tomorrow. no AM run though.

AM-sleep

PM-Ran w/ the club today.  It was such a great run.  We did the virgin trail and I really had good fun running and talking with the guys.  1st mile was at 7:30 then we jumped to +/-6:55 for the next 8.  I lost them for good around mile 7, but still finished strong, and then ran up to the bluff street corner for a cool down.  I felt so good for the whole run.  Just stayed relaxed and felt really strong.  I think the weight room is paying off.    

Half heartedly lifted this AM.  I was tired after the run on Thursday.

AM-slept in late at the hotel in lehi and then hung out at the pool a little with the kids.  After 20 minutes in the hot tub (not a good idea) I decided to do 10 on the jordan river trail.  I started out okay and the birds were out.  The trail was awesome.  I just couldn't get going, so after 4.5, I turned around and stopped the insanity. 

We went and watched suzy play the v-ball tournament.  She did okay, but the coach kind of jerked here around.  She played her out of position.  Anyway, I was quite amd by the time it was all over.  I don't want to be the bad attitude parent that people always make fun of, so i just bit my tongue mostly.  They did take 2nd inthe tourney, so that was some consolation.

AM-easy warm up.  Lifted hard this morning.

PM-Kire and I went to dhhs treamills.  I went a fast 3.

AM-nothing

PM-hidden valley park loop, and then 2X200@32; 1X400@1:17; and then mr. d's loop.

AM-Lifted w/ watson

PM-bloomington bridge loop from dhhs w/ kids.

AM-easy spectrum w/ burk, mark, and sharpie

PM-kids did speed work. 5X2 min on, 2 min off; 5X1 min on, 1 min off; 2X1/2 min on, 1/2 min off and cool down.

I decided not to run w/ them and run w/ the club tonight.  I got there late, so chad and I got left.  We clipped along pretty good for the 1st 2, but then backed off for the rest of the run.

I must throw away my old faithful Bostons now.  THey really cramp my feet up and hurt my toes.  I don't know why.  I can also tellthey are broken down pretty bad.  Theat was my last pair of four of the same style.  looks like it is time to get some new pedals! 

AM-Bak and shoulders w/ watson.  My lower back has started to really hurt the last week.  I think I am lifting too heavy now, and I am going to start to scale back the lifting before the 1/2 marathon in March. 

AM-beautiful clear morning.  I decided to do the flying j figure 8 from the house.  The first 2 miles I was trying to work out some hitches, but then I got into it fairly well.  I hit the next six almost exactly at marathon pace.  The next 2 was a little slower through blomington hills, and then I pushed hit a little harder on the south side of the trail.  I did finish down at rustic, since I could tell I wasn't going to get my full 14 in unless I did.  My legs felt great.  My back is still bothering me a little.  This week was supposed to be a smaller mileage week, but with this long run, I hit 40 again.  I was quite tired by the PM, so I got a nice long nap in. 

AM-warm up and then circuit weights with laurie and core

PM-webb hill loop at +/-7:15 a mile.  4X100M barefoot striders on the turf.

AM-It is good to sleep in once in awhile!  I was feeling so drained yesterday during the run.  My legs needed a little break. 

PM-By the afternoon, I was really ready to run.  I felt so good on the warm up out to the water tank hill today.  We did 3 X 1st 2 levels for speed. And then a cool down back to the school.  We did abs on the turf.  Cody, porter, and watson were going over hurdles, so I stayed out and watched them for a few minutes.  This cody could be the next big time hurdler for us.  He has a good feel for rythym and is a fast learner.  He is a pretty decent athlete.  I want to keep him working on it for the next couple weeks and I think he could be a big surprise. 

AM-lifted chest and tris w/ watson

PM-Sprinters did starts this afternoon.  We had 20-30 mph gust out of the south, so I had them do some overspeed work.  Wanted to watch adie and blair play b-ball, so I didn't run until later.

WCCC treadmill.  I was feeling really frisky, so I decided to run the first one at 7:30, and then I dropped down to 6:40 for the next 6 and a cool down.  It was so much fun to just hammer it out for some miles.  I am feeling really strong overall right now. Barring any injuries, I think things are going to go really well for the 1/2 on the 12th. 

AM-Darien was the only one that showed this am, so we just did miles on the treadmills and then abs.

PM-I missed practice to go pick out tile for the new pool.  I am getting quite excited for the new chill spot coming this summer.  I think I may just teach summer school and not travel as much this summer, so I can hang out at the pool.  I may even call off the big bike ride, since I have to do the trek w/ laurie and the stake.  It may be a way different summer coming up. 

Anyway, I was going to run with the club today, but a bank meeting and dropping kire off at soccer got me late to the 5 pm start.  I just hung out w/ the fam for the night and watched IDOL.  I was so put off by Kara that I didn't watch the last few years, but with J LO being so easy on the eyes, I won't be missing an episode. :)

AM-lifted back, bis, and shoulders

PM-I was feeling a little jittery today like I had eaten caffeine tablets. I don't know what the deal was.  Anyway, I decided not to work with the sprinters and go out w/ mark and burk.  I told them we were going to do an easy 4, but I started pushing the pace early and ran the 1st in 6:55, the next in 6:45, the next in 6:40, the next in 6:50 up the tamarisk hill.  They left me at mile 4.  I went around 6:55 for the last but they were long gone by then.  It was definitely not the easy 4 we had started out doing, but it was good to burn up some energy.

The b-ball team whipped juan diego.  Ler had a ridiculous dunk.  It literally looked like he had gone off a mini-tramp.  Nasty!! 

AM-Teach at merit badge pow-wow.  Not my favorite but I told them I would.

PM-dhhs treadmill.  5@ 38 minutes exactly.  i didnt get in there until 8 pm, so the motion sensor went off after i was about a mile and a half into the run.  It was quite eerie to run in the dark with just the treadmill lights shining.  I did have my ipod playing or the silence and the dark would have been over the edge. 

My miles were quite a bit off this week, because I didn't get a long run in.  And even though I ran every day, I felt a little like I was slacking this week.  Next week should be at 45 miles before I taper a bit for the 1/2 marathon in LV.  Time to work hard next week.

AM-2 miles easy treadmill miles and then chest, shoulders tris at dhhs.  After Kires soccer game chad and I went out and got 8 in north trail to snow park/river road/south trail.  We tried to keep it around 7:30, and then I ran the last mile at 6:41. I am feeling so good the last couple days.  It must be the fewer miles I ran last week, plus the weights.  We will see how it goes for the race coming up. 

Anyone who has a "fastrunning" blog must see this video for self-discovery:

http://www.youtube.com/watch?v=Cw5MHsO-JI8&feature=related

My wife says it is the exact conversation she would like to have with anyone who runs longer than the distance needed to escape a rabid dog!

AM-run w/ mark and darien to spectrum.

Went to Garn Barnsons funeral in Circleville.  It was 9 degrees and snow on the ground.  It was very pretty over the mtn. and though the canyon, but I am glad I don't live there!  Got home just in time ofr the meeting.

PM-Meeting after school for track.

I didn't take time to change, so I didn't run with them. 

kids ran 1 mile, 1X200, 1X300@ 15 sec. for 1st 100 and 28 for last 200, 2X200, 2X400, 1 mile.

By the I was tired and wanted to veg., so I zeroed out in the PM.

AM-warm up mile, and back, bis, and core.  I had a few more team members show up this AM.

PM-It was supposed to be a easy 6, but turned in to a blazer.  We went out at 7:11, then down to 6:42, 6:50, 7:11, 6:32, 7:02.  I tried to catch the front group, but they were blazin' today.  They did 4X100 striders, and core.  

I decided to do 3 more on the track at +/- 7:10.  I was definitely done after that.  

PM-the team ran 1000s and then 200s today.  i had to pick up kire at school and i was going to run w/ the club today, so I just got there late.  mark, brady, and burk were just finishing up so I jumped in on their last 200.  we ran the 1st 100 as a strider, then I started to challenge a little.  By the last 50 we were going all out.  Mark is getting blazin fast.  we were at 28 for the 200.  I did a 800 just while I was waiting for everyone to finish.  I couldn't get over to run w/ the club, because of kire's pack meeting, so I went to wccc and did 9 on the treadmill.  7:30 a mile, so close enough to marathon pace.   

AM-easy 2 on treadmill then lifted back, bis, and shoulders.

PM-rode with the purdys to SLC.  Watched DHHS b-ball get beat by Morgan in the semis.

Stayed up in SLC to watch alexas v-ball on saturday. 

Zeroed out today.  It snowed 6 inches in SLC.  The kind of snow that makes great snowballs, but becomes cold water in your running shoes, so I slept in and flaked.

AM-2 miles on treadmill before I lifted.

PM-it was kind of cold during track practice, and I we had about 140 kids out for the 1st day of track.  It was quite fun to se what we have potentially. 

Anyway, I decided to go to wccc and run 10 on the treadmill.  After I got into the run (1st 4) I felt quite good, and not too boring.  I went 5 around 7:55 and then turned it up to 7:15 for the last 5.  I was exactly at 7:30 for 10 when I finished.

AM-Easy spectrum run w/ the kids.

PM-Jumped in on the last 4 400m repeats w/ the boys.  we went 70,70,69,65.  Mark had done 4 before that at 68-70.  He asked me if I wanted to race.  I told him I would if he ran an extra 30 meters at the end.  He ran his last 400 meter repeat @ 58!  He may shock the world this year in the 3200!  Anyway, he whipped me.  I wasn't sad though, because he can jet this year.  Brady pulled his hamstring on the 7th 400M, so I am hoping he can go next week for the meet.  We will see.

I finished off with 2 mile cool down. 

AM-warm-up and lifted with watson.

PM-Big parent meeting for track.  It went quite well.  We will have lots of parent help this year.  That makes it easier to do what we do.

AM-easy spectrum run w/ burk.

PM-Ran a little w/ each group and talked race tactics.

Logan has soccer practice now, so I am kind of flakin' on running with the club.  I decided to go out later and do the big house 5 at my 1/2 marathon goal pace.  I felt okay, but my hip has a little tweak still.  I missed 3 days during last weekennd, and the aches come worse when I take time off.  I guess I am going to keep up some good miles through next wednesday, and then coast before the race next week. 

AM-Stationary cycle 10 minutes and lifted back and shoulders with watson.

PM-Played in the faculty/student bball game.  I had lots of fun and didn't get hurt this year, so that was a plus.

We did some 100 & 400 M time trials today for the kids.  I decided to run 1 w/ laura D. to push her. 

It has been a long week w/ little rest and terrible diet.  I am looking forward to a chilled weekend. 

AM-ran the virgin river loop + east side trail w/ chad this morning.  I felt really crappy 3-4 miles in, because I haven't been eating right.  After i got to the bloomington park, I started to work things out.  Arms and shoulders just feeling weak and I was a little light headed, but the legs were good. 

PM-went to La Verkin today w/ suzy for Ayden's baptism, and then changed to take her to throw the jav.  She though 8 or 10 consistently at 85-90 feet after some warm-up and drills.  She is looking smoother and smoother.  I think she is starting to get excited about it.

AM-Bike for 8 minutes and lifted.

PM-1 mile easy then 5 minutes hard w/ a 400m recovery.  Easy 800 to cool down.

I didn't stretch well enough after, so my calves tightened up again.  Wrong workout this close to the 1/2 marathon. 

AM-Easy spectrum run w/ burk.

PM-My calves are so tight, and I decided to go get a massage.  I got in right after track practice, but after the masage, I had to ref 3 bball games for the YSA stake.  I think all of the massage benefit was wiped out by refing and staying on my feet. 

I am getting impatient because I haven't run so few of miles for quite awhile.  It doesn't help that I have been eating as much as when I am doing my 40 mile weeks.  I need to run tomorrow morning.  My calves are still quite tight.  This may just be before race jitters and mind talk.  I am sure I am in a better spot than I have ever been for a 1/2.  Lets see how things go. 

spectrum run with the boys.  We decided to pick it up a bit today.

PM-track meet.  Kind of stunk, because I couldn't watch my kids that close.  I got roped into timing the meet.  The kids okay.  Our main sprinters didn't run, and our other kids just did one event.  We had some stand outs though.

I am very happy with my race today even though my time was slower than I thought it would be.  The course was tough, hilly, and gravel for more than half of the race. 

Sisalee and I left St. George after the meet at around 11.15 PM and got to the hotel by 1.00 AM.  I was tired so I was out when I hit the pillow.  woke up at 3 and tossed and turn for an hour, but did get some more good rest after that. 

Got to the start line, and did a quick warm-up and got ready to rock it.  I was feeling a little tired but I think it was just race jitters.  I got out really well.  We had a climb for the 1st 3 then a good down hill.  I flet like I may be going to fast here, but by the end of the race, I think I ran it about right.  we crossed the start finish line again and went to the dam.  Mile 10 was tough pulling back up the hill away from the dam.  That was my slow mile.  At mile 12 and 13 I was feeling pretty good.  I have never felt like that at the end of a half.  The weight room and the two-a-days paid off. I will keep this up through the Utah Valley.  I think I am where I need to be, but I just need some longer saturday runs.  It was good!  Although the sharp gravel with my thin soles shoes were painful!!

I recovered a little and ran back up the hill, waited for Sisalee, and then finished the last mile with her.  It was good to have her with me.

1-7.02

2-7.19

3-7.13

4-6.42

5-6.50

6-6.57

7-7.01

8-7.09

9-6.59

10-8.05

11-7.19

12-5.44!!!!

13-7.03

13.1-5.48 

AM-wow! I am hammered today.  I got up @ 7:45 and got to the track just in time for the kids to show up.  I sent the distance kids out and went into the weight room w/ the sprinters.  I did treadmill work nice and slow and then chest and tris.  I felt really good Sunday after the race, but it blew me up on Monday.

PM-lex and I went and threw the jav for an hour and then I had an awesome nap.

AM-track practice.  I couldn't get the courage up to run more than 1 200 w/ brinkerhoff today, since he was going 28-30 pace.  I went 32, then did 8x200 w/ laura at 35-36, except tha last one @ 33.  Did core then bushnell showed up, so I did the last 6 200s w/ her.  We hit 34-35 w/ all of them. Then a cool down.  Lex and I work on some hurdle stuff.  She has great form.  We must work on her speed and heart!

AM-went out w/ sharp, burk, bushnell, and some people from montana today to run webb hill.  We went out quite fast and then dropped down to 6.45 a mile for the middle couple.  I backed off to 7.00 for the last 1 1/2.  My legs are still feeling the effects of the race. 

PM-big house loop today.  It was drudgery.  I am not feeling it.  I am going to take friday off and see how I feel on saturday.

Well, I blew out yesterday and today.  We decided to go over to Hatch yesterday.  I read and slept and read and slept.  We did make it over to Kodachrome Valley and do a couple hikes to stretch the legs.  It was really beautiful.  I thought a lot about my mom and dad out on the mish.   

Saucy, laurie and I volunteered with the track team for the spectrum 10K today.  the weather was perfect for running, although just standing was a little too cold.

I washed out the end of this week, and I felt really crappy the whole time I ran.  I think I am ready to jump back into the saddle tomorrow.

AM-No school today, so chad and I decided to head out at 6.30am for our long run.  The head wind from the house around summit and to bloomington was intense.  We did the loop and back through bloomington hills.  At mr. d's it warted raining really bad.  I thought we were at 16, but we were actually at 17 on top of the hill.  That was nice to think we still had another mile, but chad stopped me from runnning another-thank goodness.  It was a tough run in the head wind.  I felt pretty good though after the ice bath and stretching.

back to school tomorrow. 

AM-weight room.  bike for 10 minutes and then chest and tris.

AM-slept in.

PM-chad and i did the virgin river figure 8.  I had a massive headache all day, but I decided I would go out after track practice and try an easy 10.  We started out around 7:50 for the 1st 3 and then chad stopped at the bridge to take care of some bidness.  I waited for him for a few minutes at the underpass, but then I decided I wanted finish before I started hating it.  I moved up to 7:25 for the next 4.  I went 8.00 at mile 7, and then picked it up to 7.20 for the next 2.  I cool down for the last mile, and then came home.  

AM-easy 3 on the treadmill

AM-couldn't sleep this morning, so I rolled around from 3 to 5 and then finally got up and run the stone cliff loop.

It was kind of nice to run with absolutely no traffic.  It is still cold though.

I am missing a lot of miles because of track and field.  I need to get back into the routine, so I don't bomb out the marathon.

AM-3 on treadmill

PM-Pilot figure 8

AM-3 on dhhs treadmill and lifted.

PM-2 before the jv meet at dhhs

AM-3 on treadmill

PM-around webb hill with the boys, and after swiss bank on my own.  Legs are feeling a little tired.

If running was gambling, I hit the jackpot today.  It was a spectacular new favorite run.  I am calling it the town square loop.  (river road then passed the temple and tabernacle and court house and bloomngton and past the duck pond)  Mile 10 to 14 were just so nice I forgot I was running.  I didn't ever have to push just steadied it at 7:40-7:45 for the average.  So nice and this is why we run, because sometimes we just hit a beauty.    

AM-stationary bike and then lifted

PM-10 on the wcc treadmill while I watch the worst college championship game ever.  It was so boring and the score at the end of the 1st half was 26-23 or something like that.  UConn won in the end, but who cares.

I was at 7:20 a mile for 10.

AM-Slept in.

PM-went out past the duck pond today w/ mark and burk.  We hung around 7:15 for the 1st 2, and then picked it up back to the school.  Good tempo.

AM-3 on the dhhs treadmill and then lifted

PM-10 w/ chad on the flying j loop.  I wore my light shoes today and felt so good.  Just coasted the 10 at exactly marathon pace. 7:25 for 10.  I am feeling really good right now.  Maybe just a tad tight in the right calf, but nothing that cant be worked out in a massage.  Maybe that is on the schedule for next week.  I need to get this last home track meet done, then it all downhill from there for track.  We aren't looking as good as I had hoped.  I will really mis some of these seniors.  I have had this group for 3 years, so they have really grown up with the team.  

PM-ran at wccc on treadmill before I picked up Sauce at dance.  I am taking the day off tomorrow so I can do the dhhs meet.  I will be happy when this meet is over.  The weather is supposed to be 49 degrees for the high, so that is not going to be good.

AM-slept in and then took sauce and kire to wcc.  We ran a couple on the track and then played some b-ball.

PM-Chad and I went out at 1PM and did the washington industrial loop for 14 miles.  I felt not great for most of it, but the last 3 miles were okay.  I was glad chad went out with me or I think I would have called it done early. 

PM-decided to push a tempo run around stone cliff.  I went 6.17,6.27, 6.41, 6.56,6.40,6.41.

I felt really good through the whole thing.  I actually felt stronger the last mile.  My legs are a little trashed from the 2 prior weeks, but even though they are tired, I felt quite strong.  I know that sounds weird, but thats how it is.

I went to sleep last night at 8PM and didn't get up until 7.15AM.  I was shocked I slept through the night.  I actually woke up at 5:15, but I thought it might be too early to get a run in, so I went back to bed.

PM-had a jv meet in PV today.  The kids did quite well, and suzy did great. PRed in all of her events.  It is fun to watch her this year, and she is having fun with her friends.

I got hom around 8PM grab a couple pieces of pizza before my run.  I decided to do an out and back to town square.  I grabbed a quick drink at the park and head back.  It was quite a nice run, although I am a little wasted from standing on the track all afternoon.  Once again I felt really strong the 2nd 1/2 of the run, and I felt really good up mr. d's hill.  I stayed between 7:20 and 7:40 except mile 1 and 7 which were down around 7.10.  I may go around 40 this week and then set a goal to get a 60 mile week in before easter.

AM-I ran w/ mark, lex, and darian to spectrum and then did 2 more out to hidden valley park solo.

PM-I was going to try 10 more on the treadmill at wccc, but only got in 6.  I was not feeling great, so I just went slow and stretched until picking up sauce at dance.

pool is all finished now, so I am going to do a little more cross training.  I think I will do the utah 1/2 iron and get in a few more tris this summer.   

AM-Chad and I did the tonaquint loop this morning.  I was feeling so crappy yesterday that I was a little nervous.  Turned out to be quite a nice run.  I do much better in the mornings.  I think it is getting hot enough in the evening that it wears on me.

I am going 60+ this week.

AM-1 on track and then out and back to the storage units

PM-warm up then yasso 10X800s w/ 400M recovery and then cool down mile.

3:09, 3:14, 3:11, 3:12, 3:11, 3:09, 3:07, 3:06, 3:08, 3:06

I felt really good through the whole workout and I could have gotten at least 2 more in under 3:10.  I think the 2 days off really did wonders.  If yasso is right I am gearing up for a good marathon barring injury.    

AM-run w/ kids

PM-wccc, 4 around 7.30 a mile and then a cool down mile.

AM-tamarisk loop w/ the girls

PM-george washington out and back

Feeling pretty ok now.

AM-chad and I did the out and back on the virgin river trail east and then we did the mayors loop.  I finish the last 3 to the dixie center and back.

Chad and I ran the courthouse loop and then added the bloomington loop to it from my house for our long run.  I felt really good today and averaged 7:43.  1 gu at mile 14 and water at all of the parks.  I need 2 more gu-s through the marathon and a banana, and I think I will be set.  I am going to try my dress rehearsal run 2 weeks from today. 

I made my 60 miles and felt great this week.  We had the DHHS invite and both teams looked pretty good.  I think if everyone is at region and healthy, we could be competitive.  Definitely not state champs this year though.

AM-sauce and I went to the virgin loop trail and rode mtn bikes.  We even stopped at jack in the box for a milk shake!  It was so fun to hang out with saucy for a couple hours.

PM-There was no school, but i decided to have practice for the distance kids today.  5 kids showed up, so we ran from pilot to the golf course birdge and then played ultimate frisbee on the river beach and then back to pilot.  It was actually very fun and just something different.

PM-meet at snow canyon, so I just went there.  No running today.

AM-mark had a unified studies trip today and they were leaving early, so we started at 4:45AM.  We got over the hill by the pilot, and then picked it up.  we went 6:45, 6:45, 6:38, 7:10, 7:08, 7:18, 7:27.  I went home for a 1/2 hour and then met laura and darian to get another easy 3 in.  tamarisk out and back.

My allergies and the early morning raised havoc on my eyes.  I am feeling pretty drained right now.  We have a state qualifier at Snow canyon tomorrow, so I am am going to get up and try to get 3 in and then nothing until the 1/2 marathon on Saturday.

AM-1 mile warm up

chad and I decided to use this as a training run, although after I started and could see the main pack just in front of me, so I decided to go a little faster!  Besides a girl led the whole dang race.  Whats up with that?  She ran so strong, so good for her. The first couple miles I was chatting with a guy that said he didnt think it was right that a girl should win, but I told him I am too old to do anything about it!

The hill was tough, but I just relaxed up it and didn't redline, so I could save for the down hill.  The only problem was the 15 mph headwind for the rest of the race.  Mile 8 & 9 I started to worry that I went out too fast, but all the miles I have been logging ended up really paying off.  My last 3 miles were so strong and I just felt really really good. 

I did a cool down around hurricane and then called it good.  I didn't stay for the medals because I had to grocery shop and get kire to soccer in cedar.  Laur went with saucy to volleyball in SLC, so she didn't get home until this evening. 

I have to say, Alexa rocked out the track meet on Thursday. She broke the school record and qualified for BYU.  I think she is going to really help the team in region.

1-6.37, 2-6.52, 3-7.04, 4-6.55,5-7.19, 6-8.38 (the hill), 7-7.21, 7-7.21, 8-7.01, 9-7.15, 10-7.14, 11-6.51, 12-6.53, 13-6.07

AM-Ran the Tamarisk loop w/ mark, and the girls.

PM-Ran the virgin river loop from the house.  Decide after mile 1 to run at marathon pace.  When I got home, I realized I was exactly at 7:25 a mile.  I was a little tired the 1st 2 miles, but then I got feeling pretty good in the middle and made a up some time.  The last 2 I just want to to be done.   The race made me a little more tired than normal on Monday.

AM-Got up a little late, but I decided to do the old GW loop before school.The sun was completely up, but the temps were still cool.  It was a runners dream this AM.  I just cruised along and enjoyed it.  Toobad I got up late and stressed about being to work on time.  I missed my dang dept. meeting anyway-which really sucked.

PM-Laur and I did the gw loop backwards after our impromptu T&F party at the house.  The run was nice and slow.  Laurie just talked about the daily stuff.  It was very fun to run with my hot wife!

PM-I didnt go out until 9:30pm.  I wasn't going to run, but then I felt fidgety by then.  I ran the town square out/back at 6:58 a mile.  A beautiful run, except the dog by the music store that tried to attack me.  I did the dog whisperer thing and just stopped and stared at him.  The owner just yelled at him until he finally walked back to the house.  I wish I would have had that pepper spray for dogs.  I may have sprayed the owner too.  Buy a leash for hell sakes!  BYU tomorrow.  We will see how things go.

I got in 1 run at provo.  A quick one up to the temple and down by the creamery. 

A massive flake this morning.  I slept like crap, so i just didn't want to get up when I finally went to bed.  Being away from home messes with my running!

+60 again this week! 

AM-got out early enough to do the town square run.  I felt really crappy after i got to the square.  by the time I got home, I was feeling so bad that I thought I might have the flu.  I took the am of from work and slept from 8 until 11AM.  When I woke up, I realized that I had not drank enough during the track meet and then fasted on Sunday.  The morning run finally pushed me into bad dehydration.  I really pushed the liquids during the day and felt much better by the afternoon. 

PM-I did the usual out and back to the bridge.  I kept it at 7:25 for the 1st mile then droped down to 7:10 for the next 3. 

PM-I hate running in the wind, so I went over to wccc and ran the treadmill for 10.  It was so boring.  I had some earphones that shocked me because there was an exposed wire.  I took them off after the 1st 1/2 mile.  I watched atl play chi in b-ball.  I got so bored that I turned the treadmill up to 9.8 and hammered out the last 3 miles.  I was 18 minutes for the last 3, so a little faster than marathon pace!!  oh well.

I didn't have my watch this am, but I felt pretty good. 

Yesterday I noticed that I have some pain in my right heel.  I think it is the beginnings of plantar fasciitis.  I am going to back off tomorrow and then get my long in Saturday.

No 60 mile week this week.

Chad and I started above the cinder cone.  The 1st 12 were just a nice easy downhill go.  We decided to go out toward ivins to get all of our miles in-bad mistake.  We got back to the maverick on sunset blvd and we were at 22 already.  I called laur and she picked us up on diagonal right after our 24th mile.  I didn't feel  great between mile 19 and 22, but after I knew laur was coming and we would have to hurry to get our miles in, we pushed to 7:45 a mile for the last 2.  I felt really good on saturday pm, except a little catch in my left knee.  I think things are looking pretty good.  we were 7.46 a mile for the total.

AM-ran with mark and darian to spectrum.  Laurie left the slide and fountain going and shut the pool cover, so I had to bail water off the cover last night for an hour and a half.  My quads and back are feeling it this AM.  

PM-ran the big house loop.  I didn't feel great the 1st couple miles, but then things started to come around a little bit.  I was at 7:18 a mile for 5. 

My heel feels not good and my ankle is now bothering me.  It may be from adjusting my foot fall.  I am taking the day off.  Things are unraveling a little.  I am not feeling like running, but I have worked too hard to lose conditioning now.  

I hope a day of rest after the long Saturday run will rejuvenate me.   

PM-went to wccc and did speed work on the treadmill.  warm up then 1600 on and 800 off for the 10 miles.

1-6:25

2-6:20

3-6:20

4-6:15

5-6:15

6-6:10

Cool down mile to end.

It is amazing what 1 day of rest can do.  I felt way better and I was looking forward to the run.  It is crazy how my body can tell when it is time to back off.  I couldn't sit down monday and tuesday without falling asleep, but today things were great.

It is still really windy.  It has never been this windy and rainy since I can remember.

AM-easy run before leaving for T&F state

AM-This was a crappy run up toward provo canyon and back.  I felt so crappy that I just walked part of it on the way up and then run back down.  I did not eat right and get enough water during the meet yesterday. 

AM-3 @ 7:09 per mile.  I was going to just run around marathon pace, but I felt pretty good.  I a m nervous that I haven't gotten enough miles in the last few weeks and I didn't get a long run on Saturday.  My mind is messing with me leading up to the race.  I am going to do a little longer pm run today just to get a little confidence back.  

The temps this morning were a little warm but a beautiful day.  I will miss not running with Mark, lex, and darian.  They all did great at state.  The work paid off, because they all PRed by significant amounts. 

PM-I wanted to do a little longer run to gain some confidence back after the fiasco in provo.  It didn't work.  I think the wind and heat ate me up the last couple miles.  I did the GW virgin river north loop.  I tried to stay right at marathon pace for the whole thing, but I started to really overheat after the bloomington hills climb.  I didn't have enough water, so things went south after that.  I got to Mr. D's to walk up the hill and Laur came by from shopping.  I flagged a ride with her and ended a mile early. 

PM-4 miles easy with laur. big house and back.  Feeling okay, but the mental game is starting already with the marathon.  Did i peak too early? did I stop doing mileage too early?  do I need to do more or less? 

Easy 10 with chad on the virgin river figure 8.  Felt really good.

AM-kire laur and i got up at 5am to get to Kires trak meet in provo.  He ran the 1500 and then I had them take me up the canyon.  I ran the last 14 of the marathon.  I didn't wnat to miss his other race so I push pretty hard through the whole run.  My 1st mile was 7:01 and then I dropped down from there.  the last 3 i back off a little, because I didn't want to wear myself out and not recover for the marathon.  I went 6:54 overall so I was quite excited about that.  I am feeling pretty confident abou the race, althoug the feeling of the last few miles started to creep into my head on the course.  I have to just battle the last few miles and get a good time.

I went fly fishing with allen on friday and had a blast.  I think I will do more of the easy recreation this summer and not so much running.  I am feeling a little burned out with it right now.  Although with the taper, I imgine I will be ready to run by the time the marathon gets here.

AM-Laur asked me to run with her today.  I was gald because the 14 on Saturday was a little too fast, so I needed something easy.  We went around the virgin river loop and added the bloomington loop to it.  By the time we got to flying j, laur was feeling like we went too fast and told me I was pulling her too much.  She told me to go ahead, so I finished the last 3 around marathon pace.  The last 3 miles I was ready to be done.  I took a 2 hour nap and enjoyed it. 

The rest of the day was a waste.  I just hung out by the pool.

AM - chad and I did the VR loop from the bank.  It was okay, but I am still trying to overcome fatigue.  My heel is hurting pretty bad at this point.  I am going to take tomorrow off again and see if I can recover.  I am feeling tired right now.

AM-ran the GW out and back.  Met chad by GW and talked for a bit.  i felt better today, but I looked forward to taking a full day off on Friday.

I took Kire up to SLC last night, so he could run in a meet at East high.  He did okay but wasn't prepared for the 1500 because it was the first race.  The 800 went better.  He ran 2:54, but wasn't pushed much.  I would like to see him get down around 2:45, so he needs to condition a little better.  He is at 1:19 for the 1st lap, but blew up the 3rd 200m.  oh well, he will get it.

Anyway, my run was good.  A real confidence booster, and I think I am recovered completely from the 14 that I did on Saturday in Provo.  I did that too fast even though I didn't feel bad at the time.  I went 8 around virgin river loop from home today at around 7:15 a mile.  Laur pedaled with me for the run, so that was really nice.  I felt really good at the end of it, so I think I am ready to go after a week to let my foot heal a little.

1st xc practice w/ the kids and logan.  ran w/ logan and then darian the last mile out to spectrum. 

XC practice.  ran with kyler brinkerhoff.  he and lex and kat decided to run a little w/ the team after graduation.

dress rehearsal out and back w/ chad on the virgin river north.  We were at 7:13 for the 4.  I am ready to go!

hiked w/ the kids, sis and her kids, and dusk and his kids to upper emerald pools.  I carried cienna most of the way up and down. I dont know how smart that was, but we took it easy the whole way, so I don't think I will feel the effects of it at the race on saturday.

I made it! I made it! I had to get old to do it, but I qualified for Boston! The ever elusive 3:15 still slipped away while I crashed into the runner's stupor the last mile and a half.

I didn't feel stressed at all about my time leading up to the race, so that was nice. Chad and I got to the start line an hour early. I was freezing and shaking, so I used my clothes bag as a toke before the race. I am sure everyone thought I was an idiot, but at least I wasn't losing heat out the noggin! We saw Heather as we were shedding the sweats, so she joined with us to the start. This turned out to be such a good move for both Heather and me.

I didn't keep my mile splits like a dummy, but I had my race band, so this is how the race went for me.We got out a little slow on the 1st mile, then we picked up #2,#3, #4. We lost chad here, because he planned to stay with the 3:20 pace group, but the 3:20 pacer was way too fast and blew up all of his group by #15. In fact, later we saw him hustling past us without his sign! What?! That's no way to make friends!

We were right on with my race band at #4. We got a little fast mile #5 through #7, so we were 51:50 here which is not quite 2 minutes ahead of my band. My right calf was tight here, but by #11 I was feeling pretty good. We went across #13 at 1:36:28 (almost exactly 2 minutes ahead of pace)  

#13 through #18 eat me up on this course because I think I can go 7:15 per mile here, but with the rollers I was happy at 7:25 or so.  We gave back time, but we were still ahead of schedule by 40 seconds at #21.  I felt decent at #22, and heather was struggling a bit.  I just told her I needed her and we started coaching each other here.  We sounded like we were talking to our track kids, but for me it was mostly just positive self-talk.  

I was fading at #24 and Heather pulled her phone out and called her sister at the finish line.  Who does that?! I thought if she is strong enough to be making calls and yapping on the speaker phone, I have to stay with her.  We were right at 3:00 at 24.2.  I knew I didn't have sub-3:15 here, but I thought I may still be able to go 3:15.  Heather went on at #24.5.  I grabbed a water, tried to surge and had nothing.  It was auto-pilot from there.  I crossed the finish line, and Heather was waiting there.  If we weren't married to two different people and didn't stink, I may have kissed her on the mouth.  She really pulled me the last 3 miles.  She is a great gal!

Big props to my track kids for giving me a great base.  Bigger props to Chad for running the long runs with me all spring.  Massive props to Heather for taking me to a big PR!

It is R&R for me now.  I think I will be taking the bike to XC practice next week!        

Rest Day! Slept in until around 7.30 and then went down to xc practice. Calves are tight, but the plantar fasc. has mostly gone away.  Very weird, but I will take it. 

AM-Spectrum run with xc.  I felt pretty worn by the last 1/2 mile, and my right calf is all tied up.

swam 600M at wccc.  I am going to do some x-training to give my legs a little break.

I was still really tied up in my calves, so laur asked mbeth to come over and give massages to her and me.  It was quite nice.  Lets see if it makes the legs a little less tight for tomorrow's run?

I am back on track.  The plantar feels 90% now and I just registered for boston.  I am hoping to get in.  I have been running a little since the last week of July because of coaching xc, but it has been drudgery with the heat and my foot.  

It is now time to get back to do what I enjoy because I enjoy it.  

AM-Weights with Watson.

PM-Hidden valley park w/ girls then 5X1 minute hard & easy around the park.  Ran back the long way on my own.

Around web hill with logan and the boys.  I really had to push.  Logan went ahead at fort pierce to catch the girls team going out and back. 

I am really out of shape sinc running with the girls during the last couple months.

AM-another great workout with watson.  Other than the pull ups I loved it.  I hate watching him put the 45 lbs plate on the weight belt and know out 8-10 reps holding on the way down for 5 seconds, because I get up and have to cheat after the 2nd set.  Oh well, there was a time when I was 18 years old!  The main thing is getting stronger for the run. 

PM-We did a 2 warm up to barcelona and back then on the track with the "b" girls for 8X400 @ 2 min and 8X400 recovery jog.  Finished up with a 1 mile cool down.  It was a little slow, but since the lunges and dead lifts in the AM, it was kinda nice not to push too hard.  Davis worked hard and stayed right w/ me.  Weeks is looking better as well.  I just wish she would have been able to work in the summer with us.  I also wish we had one more girl to fit in with gianna and megan.  That would make a world of difference, but we do what we can do.   

PM a quick 3 in with logan and the team down to the spectrum.  I wanted to rush back to make part of the freshman fball game and then over to lex's vball for jv and varsity. 

I am definitely staying busy in the fall.

A mile warm up, then a massive total body weight workout w/ watson.  The weights do make me feel stronger when I run, so I am going to keep this up through the winter.

did a quick loop around little valley intermediate this morning before going to mesquite for Kires game.  I have been coaching him in little league tackle football  It has been fun, but we lost a close one today.  I spend hours stewing about losses so that is not fun.

Logan called today to tell me about the xc team that ran @ nebo.  OUr boys are looking pretty dang good this year.  I was buying shoes at hoopers when he called, so steve asked about the team, etc.  I really like that guy.  He has a good thing going over there at the shop.

AM-Weights

PM-old GW loop

9 PM- ran the tamrisk to Mr. D's loop.  It was a nice night and i wondered why I had stopped running and started going to the weight room.

3 PM-started w/ the team down to the golf course, but at the stop sign Logan and kept going down to the trail.  Logan dropped me by the dixie center and I just struggled home.  I started thinking it is a shame to qualify and then not try and run a good race at boston.  I am going to start running more! 

I am so out of shape though.  The 1st 5 miles I held 8 min per mile, but after that it was kind of off and on.  I gotta do it.