Relentless

morning - 13 Mustang Pass. Although it may seem normal it isn't, I promise! But I ditched my buddies again. E was up a bit last night so I overslept and missed the group run this morning. So went up to Mustang instead. Had a slow, but good, run in the desert. Came home and tacked on a mile with my girls and the dog. They are pretty fun to run with when they are being happy. Decided that if i ever decide to do a 50 again I will run in the VertK's, a pretty good shoe. (VertK 45.5)

afternoon - 6 2xQuail Trail. Feeling kind of blah about running, so I went over to Quail to run on a little, but very fun and even more challenging trail to try and snap me out of it a little. Ran each direction with a bit of an addition to make it 6. (NB110 303)

AM - 12 Junction.  Out to the junction with the extension into Coral Canyon and a little more to get to the 12.  Butt-cold this morning.  All I could think of the whole run was how cold my hands were and what I could do to not have them this cold again.  Glad I am not in Cedar (that is a usual comment, not just because of the cold!).  (Stratus grey 1051.85)

afternoon - 8 River Run. Nice afternoon run down by the river. After all the talk of Letsrun about Arries Merritt's 110h and how it should have made him Athlete of the Year I rewatched his race and Rudisha's 800. Both were so amazing. It was so inspirational to see these guys achieve the greatest feats ever in their respective races - ever! Merritt in particular looked so amazed and stoked to achieve this life-long dream. It got me really pumped up and I had a good run. (Free 729.95)

AM - 8 DogTown/PV.  Back to the grind today.  Still super cold out.  Ran around town for a bit and back home to make sure Ry was awake and then to school via Buena Vista and DI.  My shower at school still doesn't have hot water for some reason.  It has a temp. gauge and the water was 61.  A great way to get warmed up after a cold morning run!  I just keep having this nagging feeling that if it was the basketball locker room or football locker room the water would be nice and toasty.  But in the "other sports" locker room... whatever... they don't produce any revenue - just titles.  (Kinvara 763.9)

afternoon - 8 GS/home. Green Springs with the team. Good to be back running with them. Then weights and 8xbarefoot striders and ran home. (Hyper Speed 316.25)(Barefoot '13 1)

AM - 9 Middleton.  Tried ski gloves (at least on old pair that I have at home, I don't think a real skier would want to wear them) to try and keep my hands warmer.  If I lived where it gets real cold I would have to do something because my hands just get so cold.  It was in the high teens again this morning though (the palm trees are probably not liking this; I hope I don't lose any).  Anyway... they worked a little better.  I felt pretty good on the run today.  (Connect 420.75)

afternoon - 8.25 Middleton/2450. Fun easy run with the team then 2450 to add a little. (Boston 950.25)

AM - 21 SGM. Met up Logan and Steven for a jaunt up and back down the course. Ran up at an okay pace, nothing crazy but solid. Then started into some good stuff on the way down. Never felt great - my gate felt off and just tight and ehh... but the effort was good as were the times. Ave in the high 5:20's for the 10 tempo. Then went back and grabbed Logan. The pain in my right front leg (tendonitis type of thing that started hurting yesterday and is the same thing that put me down for a bit this summer) felt fine on the run but aches a bit now. (Mana 248.25)

Good week. Hit all my goals.

Goals for next week: same sort of mileage as this week. A tempo in there somewhere. And clean up this leg pain.

afternoon - 15 Grass/2xHarts/King's Row. Started off with nearly 9 out on the grass barefoot. A perfect afternoon. Then did the warm and cool with the team and got home and pushed Elin out around the neighborhood. Didn't feel great, but much better than last night. Didn't run this morning because my stomach hurt so bad. I wonder if it might have been food poisoning since it hit like a beast and just wretched my stomach. Was still able to get okay mileage for the day and hopefully a few extra miles the next couple of days will get me where I want without stressing the body too much. Got a good set of weights in also. (Barefoot '13 10)(Rocket 558.5)

AM - 13 Parkway/PVHS.  Had a pretty sore throat throughout the night, so maybe it is a bit more than food poisoning.  Dang it.  On the run I felt a little extra tired and dazed.  Ran a little bit more to try and catch up a mile or two.  But I had better be smart if I am coming down with something.  (Connect 433.75)

afternoon - 11.5 Mustang Pass/Dino Tracks.  Good easy trail run with the team.  Then extended through the desert over to Dino Tracks and hit that trail too.  (NB110 314.5)

AM - 10.25 Clyde's.  Bill, Logan and I for a nice morning jaunt.  Just talked about the politics of weightrooms - good to know that they are the same everywhere!  Feeling a touch better.  (F50 408.5)

afternoon - 13 Foremaster/Dirt Mile LT. Did the 6 mile Foremaster run with a short intro AT tempo. I ran a 12 minuter with Mike at 5:36 pace. Then I skipped out of practice quick (sorry for not waiting for everyone - that isn't very coachy of me) to get home and finish my workout which was a 4 mile LT Tempo on the Dirt Mile. Was pretty pleased with the progress of the workout; hit 5:23, :25, :22, :25 (last week averaged 5:18 on a set of 5 with 3 min rec - today, continuous tempo). I am working hard at over coming my fear of pushing too hard... Each time I am getting mentally and physically stronger. 2 mile cool, one with the dog. (Rocket 571.5)

AM - 11 Highland/Mall.  Warm out this morning.  Didn't need hat or gloves.  Too bad the weather says that the teens are coming back next week - aghhh.  Out toward Coral Canyon and toward Highland Park and then the Mall run.  Kind of like yesterday afternoon - that 10 minutes of stoppage time while I drive to work (or home) after waking up Ry kind of throws the body.  It isn't sure why I run and stop and then start again so shortly later.  (Kinvara3 236)

afternoon - 9 DogPound. Sneaked a couple miles in on the track waiting for practice to start. Then we ran DogPound and some striders, had another good set of weights, and came home and out the door with the dog for two more very cold and blustery sleet soaking miles. (Barefoot '13 11)(Ohana 702.25)

AM - 12 Fields.  Getting chilly again.  Dang frozen hands.  Other than that it was a nice easy run and I got it done even though it took a pretty early morning.  (Kinvara 775.9)

afternoon - 7 Grass/Harts. Had to work to get the miles in tis afternoon. With the team doing a workout and having to get out of there quick, I sneaked onto the grass for 4 before practice. (Barefoot '13 15)(Zero 147.45)

AM - 17.25 Vernon Tonaquint Loop. We've ran this a few times now, so I named it something. Just Logan and I braving the cold this morning. Good conversation and a nice easy run to finish the week. Added a little so Logan could hit his weekly mileage. Ran in a new pair of Rocket Eikidens (same pair I already have - bought two a couple years ago since I got them for like $20 each or something). Breaking them in for the half next week. (Rocket 2 17.25)

Pretty good week after starting out sick and having that kind of follow me around the whole time.

Goals for next week: Race fast! Is that succinct enough?

AM - 7 Lutheran.  A couple miles around the neighborhood and then to school via Lutheran.  In the mid-teens this morning; glad the shower warmed up at school.  (Boston 957.25)

afternoon - 6 2xHarts/Home.  Warm and cool with the team, weights, and then home.  Nothing to notable other than the wind made it chilly, chilly.  The poor kids aren't used to this and had t-shirts and no gloves and such and about died. (Mana 254.25)

AM - 5 BV.  Ran to school through Buena Vista.  Just a nice chill run.  Liking the easy week and sleeping in a bit.  (Last Ohana 391.75)

afternoon - 13 Dino Tracks/Dirt Mile tempo. Good trail run with the team (except the lost kids... They may still be wandering the desert, I don't know!) and then down to the Dirt Mile for a tempo. Tempo: AT Wave - 5 minute segments of 5:47 and 5:21. Went 5:41, :19, :45, :25, :43, :19. Felt okay. The easy sections were pretty chill (the pace seems pretty easy after pushing a little harder). The quicker sections felt good, but it was noticeably harder. Mile+ cool back home. (NB101 635.75)(Last Ohana 399.75)

AM - 10.25 Clyde's.  Felt fine on a good little run with Logan.  Still freezing after a waterline break at school left the showers nothing more than a drizzle - a cold, cold drizzle.  (Connect 444)

afternoon - 9 River Trail. 18 minute AT tempo with the team. Felt fine after yesterday's workout and no stress. The team did well - boys and girls. (Hyper Speed2 247.25))

AM - 5 Mall.  Slept in a little and hit a nice easy 5.  (Free 734.95)

afternoon - 5 laps/2xHarts.  Snagged 2 on the track before practice and then warmed and cooled with a few kids that were doing the Kosmin test.  Weights after.  (Landreth blue 872.4)

AM - 3 Kings Row.  Slept in a little again and just stretched out the legs with an easy 3.  Just another little shake-out this afternoon.  (Triumph silver 824.05)

afternoon - 5 Starbucks. An easy run with the boys. Finished with 8xbarefoot striders. (Barefoot '13 16)(Kinvara 779.9)

St. George Half. 1:11:15

Warmed up with Logan for early 5 only to realize I had forgotten my chip about 10 minutes before the race. So I ran in and kind of bumped my way around to get a new hip and number. I made one of the major sins I always yell at my team for - get everything ready the night before, but I thought that I had plenty of time in the morning so no worries. Anyway, that kind of gave my heart a little rush just before the gun.

Started off with Riley Cook and we were moving. I felt pretty good and felt a good time was in order. 1-5:17, good start feeling quick. 2-5:18, right around last year, so I wasn't too stressed about anything. 3-5:10, a bit quicker up here, but just sat behind Riley for most of the mile, until he decided to really start moving. 4-5:15, Riley had separated himself from me now,but I wanted to keep him in sight to try and work toward my goal. 5-5:26, first part of the hill up Bloomington Hills (this where the course was a little different than last year). 6-5:42, right around what I was last year up this hill and the next. 7-5:42, Bryant past me here near the top of Brigham. I just struggled too much up the hills today. They totally cost me my goal. Mad at myself about these two. They not only cost me time, but threw me off mentally and cost me the rest of the race. 8-5:21, about 5 seconds slower than last year down the hill. Should have been able to go sub 5:10 here at least. 9-5:15, tried to regroup myself here on the trail. Felt good about the split. 10-5:27, fighting fatigue. After the last 5:15 felt so good. I thought I could finish it off with a few more. But I just wasn't fighting and pushing like I should have. 11-5:38, same thing as I crossed over the bridge to the other side of the river; no push, just running. 12-5:34, some guys were coming (Howell brothers, Kimzey cousins) and I just wanted them to pass me. 13-5:28, finally one of them got me with about 600m to go. I kind of went with him for a little and then let him slide by. 13.1-:38 (5:02 pace), just ran it in.

Not really pleased with how things turned out today. This is one of the most interesting things about running: last year I had no expectations and ran a 1:12:3something and was petty pleased with it. This year I was nearly 1:30 faster and I feel pretty bummed. What is better to have little/lower expectations and leave happier more often or to have loftier goals with mo of a chance of disappointment? If this was one of my runners I would tell them to quit moping and be happy about the quicker time. Easier said than done. I really expected to be pushing to break 1:10 today - and I think if I ran this again I could, so that's why I'm blah.... Shoulda, coulda, woulda - I hate you.

Now just about a month of hard work until Phoenix. I still think I am on track for my goal there, but a 1:10 would have been a nice bit of confidence. (Boston 964.75)(Rocket2 30.5)

Goals for next week: recover quickly, hopefully, and get back to some mileage and workouts.

morning - 10 City Wells. A great morning run up in the desert. A beautiful sunrise as I ran in the high desert with the towns lights down below reminded me why I love running so much. (VertK 55.5)

afternoon - 10 Indian Cliffs. Out on the cliffs up above the dump. Didn't get all the way to the Indian ruins though because I just wanted to make sure I controlled myself a bit today. (Connect 454)

AM - 10.5 Parkway/PVHS. A thought I was feeling okay yesterday, but it hit me a bit more this morning. Some large creature scared me to death down by Millcreek. (F50 419)

afternoon - 9.75 Grass/2xHarts/Home. Ran 4 on the grass barefoot and then a Harts warm and cool with the team. Lifted weights and then ran home. More fatigued this afternoon. Won't be doing the workout I had hoped for tomorrow. (Barefoot '13 20)(Kinvara3 241.75)

AM - 10.25 Clyde's. Didn't have frozen hands at the end of the run. Nice. Didn't necessarily feel any better than yesterday. Super tired. (Stratus grey 1062.1)

afternoon - 10 River Trail AT Tempo. Earlier in the week I had hoped that I could get a good workout in today, but after being so tired yesterday, I wondered if I should even try any of this run with the team. Decided to give it a shot and see if a little bit would work out the legs a little. Took the first mile to get the legs going, but had an okay AT tempo for 24 minutes. Next week I will turn this into the first of a couple or so sets (or something like that). (Mana 264.25)

AM - 10.5 Highland Hill/Mall.  Got a decent sleep even with a weird dream - I was at the Phoenix Marathon and there was all this strange stuff for the "elite" runners (which I was part of) like creating a computer generated picture of the start and putting yourself on the front row and other strange things about the course; and there were all these people at the expo/packet pick-up from back in high school and college (people I haven't seen in 15+ years).  When the race started I couldn't run... ahhh! one of those dreams!  everyone took off and I was behind some lady that had a green singlet on with a target on the back and I was just so mad at myself that I was behind her.  My brother was around and he kept telling me that I needed to get going and I was trying to be calm and tell him I was warming into it, but really I just couldn't move.  The course was on this weird bike path made of stone that had these extreme drops and switchbacks.  At one point I heard the pack of guys in front of me saying something about the leader and that he would come back to them.  And I was like, "Don't you know who that is?  Do you know what time he just ran in a half?  That's JakeK; he's a  1:05 1/2 marathoner!"  And they were like, "Ohhh... maybe he won't come back."  I was all, "Duhhh."  Anyway... strange dream.  Weather sure was nice this morning, by the way.  No gloves or hat.  Started to sprinkle as I finished up.  (Free 745.45)

afternoon - 7 GS.  Team was a little worn down, so I changed up the workout.  We went up Green Springs and threw in some fartleks instead of Old Mans.  Finished up with 8xbarefoot striders and weights.  (Barefoot '13 21)(Rocket 577.5)

AM - 6 AC/Lutheran.  After an eventful puke-filled night with little sleep, I slept in a bit and skipped the first 5 miles of my run - just joining the team for practice and my usual extension at the end.  Sickness hit pretty much the whole family last night, but Laney and I.  It is often easy to justify missing a run (or part in this case), but I think the sleep and a little bit of rest on my left hip flexor (which has been acting up a bit) probably make it okay today.  (Oregon 538.75)

afternoon - 5.5 Chuckawalla. Trail running with the team is a lot of fun. A great group of guys and ladies. (NB 101 641.25)

AM - Green Valley. Early morning long run with some tempo. Rai y throughout, so the temps were nice, but I was soaked. Went over the paved trail on the Red Hills Parkway, connected that over to the trail down GV and started into my tempo. Started at Tinman (6:00) and planned on working down to low range of AT/upper LT. As usual felt tied and didn't think I would hit, but worked into easy and was soon pushing low 5:40. Connect to the River Trail and started back up toward home. After a few miles I was feeling very good and thinking how this is probably the most fit I have ever been, but as I tried to work down into the :30's and hopefully mid :20's, I felt the fatigue of the run and last week's race still hanging a bit and I stayed where I was. Then struggled the last 2 to keep them in the AT range. But no stress - 11 solid tempo miles and a good long run. (Mana 287.25)

Hopefully mostly recovered now as I move into next week.

Goals for next week: continue to focus on marathon specific AT work and sharpen up a bit. Want to keep the mileage around 110 - don't want it to get too much higher than that.

AM - 12 GS/AC/Lutheran. I usually feel a bit better on Monday morning than this. I guess I worked hard Saturday. (Kinvara3 253.75)

afternoon - 8 track/2xHarts/home. Just around a bit before and after the team's workout. Weights, then home. (Connect 462)

AM - 10 Highland/PVHS.  Ran up to the top of Highland to the park and then over to school.  Again a little tired and flat.  (Landreth blue 882.4)

afternoon - 8 Temple Trail/home.  Team ran out on the Temple Trail - a good run because I didn't hear of any major wipeouts.  Then finished up by running home from school.  (Triumph silver 832.05)

AM - 10.25 Clyde's.  Just Logan and I again.  Super tired, but felt a little better in the legs.  (F50 429.25)

afternoon - 10 River Trail.  24 minutes of tempo again.  Team was a bit more on today than last week.  We were very solid throughout - the top group hit basically 5:32-:34, with Mike and I at 5:30 (with a quicker last mile).  Even at that I had to keep slowing them down.  They are antsy to hit the track for a race - time trial in a couple weeks.  (Hyper Speed 257.25)

AM - 11 Parkway.  Ran the Parkway from school with a DI extension at the first and end to round out the mileage.  Good run this morning.  Working on a plan to get the mile as a race at our PV Invite - not just the 1600.  Hopefully it works out.  (Kinvara 790.9)

Should I go out 17 this afternoon for 500 on the month? 

Nope!