Relentless

morning - 6 grass.  Easy morning of grass running at practice.  Not only is it nice to run on the grass, but it is nice to run with some of the other kids that I don't usual get to run with.  (Barefoot '10 79)

weights and plyos.  Pretty tough stuff today.

PM - 8 Club.  Ran the usual loop around Bloomington.  Felt pretty good again tonight.  No hip issues and as we picked up the pace around TM for the final 3 felt strong and enjoyed the company.  (Kinvara 38.5)

AM - 12.5 Warm Springs/Powerline Trail.  After a long night without as much sleep as I need, I struggled through 4 very slow miles and then got over to practice where we ran from Middleton Park up the trails onto the Powerline.  Still a bit tired, but actually felt quite a bit better once we got going.  Corey almost stepped right on a rattlesnake just before I yelled out to him and he jumped over it and sprinted away; that got us going a little quicker as well!  (Cumulus gold 569.75)

lap swim: 5 min. - not too long today, felt like it was a bit hard so I stopped.

pool running: 25 min. - 2x6 min. hard/2 min easy.  Longest repeats I have done for pool running.  It is a long time to keep it focused and moving hard.

Steven Abraham Lincoln Hooper Memorial 17.35 Mile Fun Run

AM - 17.35 Enterprise Res. to Gunlock.  Up super early to get the run going.  Was 49 at the start - guess I get Clyde's car for a week!  Felt wrecked right from the start - was dizzy and light-headed, legs had nothing, and was spent on the very first minor hill.  From there it really only got worse.  Luckily even though it was one of the worst runs I have ever had (that seems to be a trend on this run - 4 years, 3 way bad runs and 1 iffy) the time went by good since we ran most of it together and Logan, James, and Steve waited for me at the tops of all the climbs; also Dustin helping me in was nice.  And of course, despite the poor run, the run itself is always awesome - very pretty, nice and cool for the start, and the ice-bath in the stream is GREAT!  (Landreth orange 700.85)

I think - to analyze a little - that I am just way tired.  Not much sleep the last two nights, with the baby acting up; as well as physically, back toward 100 and plyos and weights and pool stuff all add up.  If I need too, I will cut back some stuff.

Week was fine.  Kind of tired throughout - like I just said.

Goals for next week:  Get moving a little stronger on marathon workouts (Tues, Thurs, and Sat), and get rested a little.

morning - 11.5 Grapevine/Coral Canyon.  Since the boys were running 10 today, I just ran with them; plus the over and back to practice and the warm up.  I love running and I love getting mileage (not for the mileage sake, but just because it means I am running a lot), but I need to be careful on the hip and keep it so I have something in the tank to hit workouts with.  (Landreth blue 365.25)(Barefoot '10 79.5)

weights and plyos.  Felt very tired during them, so I will take this afternoon off from everything.

AM - 18.25 Clyde's Loop - 5 Tempo.  The Circle is back in full effect!  Tempo workout this morning.  After a 3 mile warm up ran 5 miles of Tempo.  Started at TM and worked toward something just over MP.  Felt pretty good throughout; although I did lose a bit on the hills.  Each time we hit one I fell back a little and had to work to get back where I wanted.  The rest yesterday afternoon helped a bunch though as I felt way better than the last couple of days.  (I will also call this morning's workout enough and rest again this afternoon to try and stay on top of stuff - I may be done with pool running; I don't know, I kind of like it, but if I am spent that could be one thing to cut.  I will probably also cut plyos after Des News.)  Finished with a few for cool down and then ran 5 very easy with the girls team (those who will actually show up).  (Barefoot '10 80)(Boston 208.75)

AM - 15.5 Buena Vista/Hell's Hole Left Fork.  Got a lot of sleep last night, but was still tired getting up.  Ran Buena Vista pretty slow and then Hell's Hole up the left fork which is pretty hilly and over the top of Highland - so some good hills throughout this run - with the boys for practice.  Ended with 4xbarefoot striders.  Felt pretty good to do a few of these since it has been awhile.  (Barefoot '10 81.75)(Free 279.65)

AM - 12 Parkway/Grass.  Ran out on the Parkway in the Five Fingers.  Felt pretty good; hip is feeling the best it has in awhile (and I have backed off this week - hmmm?).  Then for practice we went down to the grass at the ball fields and I ran 6 more barefoot.  (Barefoot '10 87.75)(Five Fingers 343.1)

weights and plyos - had a little more energy than Monday.

PM - 8 Club.  Ran the usual Bloomington Loop.  Haydo came out for his last run before heading out on the mish.  Picked up the pace for two near the end and hit good half marathon pace.  (old ohana -8)

AM - 14 Green Springs/Mustang Pass.  Ran over to practice at Green Springs where I took the team up onto Mustang Pass.  As always, a good run up there and I think the kids liked it.  Got back to Green Springs and I just moved it on home.  Was tired by the end - that is a hilly run - but it is good to have the day over (unless it rains, then I'll go hit a few!).  (Triumph silver 330.8)

AM - 20 Southern Corridor.  Ran from Clyde's down to the AZ border and along the Corridor, up the river trail along Sun River to Bloomington and through Bloomington Hills back.  It was 88 with a very high humidity because of the cloud cover when we got started at 5 AM.  This ended up being our downfall.  After a 6 mile warm up ran a 6 mile progression that started just above tinman and ended just below it.  I got wiped after 5.5 and limped the last half in.  After that, finishing the run just became survival.  The gato at Clyde's after was great; I could feel it infusing my body with sugars and tastiness!  (Kinvara 58.5)

Good week.  Kept the hip feeling pretty good with most afternoons off.  Ran 100 miles in just 7 runs.  And the tempos were all pretty good.

Goals for next week:  Pretty much the same as this week; and survive the summer heat.

AM - 18 Parkway/Parkway extension.  Ran the Parkway pretty easy this morning before practice.  Too easy actually; I had 1/2 mile to go and just 3 minutes to get there so I had to move it a little.  Then for the kids' long run we went on the Parkway Extended (the old Club Run).  It wasn't long enough though and we had to add a bit around Washington for our 10 and 12.  Felt good this morning; no hip issues or anything else.  A good start to the week.  (Landreth orange 718.35)(Barefoot '10 88.25)

weights and plyos.  Had to fight the urge to join the boys on their 3 miler this afternoon.

AM - 15 Clyde's Loop.  6 miles TM.  Warmed up the usual 3 miles and could tell the legs felt pretty flat.  So I hoped that Clyde and Logan would really hold to the Tinman Pace we said we would.  Luckily they did and it helped pull me along.  Averaged 5:54 for the 6 with the first (the slowest) at 5:59 and the last at around 5:46 (the quickest); I fell off a little on the 5th, about 5 seconds back, but made a solid finish to catch back up.  It is really the hot time of year now - 90 at 5 AM today.  Finished with a little bit at practice as the kids did hills.  It was actually good to run a little more because my legs were tightening pretty bad and this helped work them out a little.  (Kinvara 73.5)(Barefoot '10 88.75)

AM - Parkway/Sand Hill.  Ran the Parkway this morning and then over to practice.  Took a couple of the top boys out to run Sand Hill.  It was the sandiest and most difficult to run on it has ever been.  Up the big hill was 1 step up and 1/2 step sliding down.  It really set off some inflamation in my right leg (that muscle that runs up the shin).  So I iced that down a bit today.  4xbarefoot striders.  (Barefoot '10 89.75)(Stratus grey 550.85)

AM - 10 King's Row/Grass.  Got a few in before practice and then ran barefoot with the team and Ruthie who is down from Logan.  Hip is still feeling good.  (Barefoot '10 96.25)(Five Fingers 346.6)

Chelsi's Run 5K

Two words for this race: 1) hot, 2) smooth.  We warmed up (although nothing needed to be warmed, as it was still over 100 even by the 10PM start time) for 4 miles and I felt pretty good.  Talked with Logan about trying to get a pretty good push in - although I think all of us (Log, Clyde, and I) were worried about really laying it on the line.  Started off strong, but very controlled.  In fact, I was very surprised when Logan said that we were very solidly ahead of our 5:20 goal pace (about 1/2 mile into it) because it felt pretty good and easy.  The nice thing about this race is that it was 2 laps - I liked it because in my mind I kept thinking I can push around this corner and it is not far up the road, and I can push up the road since the turn is pretty soon, etc... Anyway, it helped me out.  Stayed snug behind Logan and Clyde for about 1 1/2 miles and then felt pretty good so I decided to take my turn in the lead.  Logan came up with me after a little, but then he said he felt spent and wished me good luck.  I just kept pushing and dogging in and out of the lappers (the bad thing about two laps) and had fun hearing a lot of them make comments.  After 3, I actually thought I had put a little more space on Clyde and didn't kill it to the finish line to see a 15:42 on the clock - turned around to see Clyde not far back and then everyone else filing in.  Cooled down for another 1.5 (I should have done more to help my hip).  Got the one thing I wanted out of the race, a positive mental attitude and push while running strong.  Plus the Youth Small shirt that I won fits very nicely!  Gave it to one of my daughters and she was very happy.  But the local dinner gift certificate will be nice.  (Ohana racers 288.75)  

AM - 16.5 Coral Canyon.  Barely made it out after getting to bed very late last night (around midnight - after the race and then calming down).  I knew the hip was going to be trouble today as it felt like last summer when I couldn't even lay down and lift the leg or roll over without MAJOR pain.  After about 1/3 mile this morning I about called it quits and drove to practice; it hurt tremendously.  But I stretched for a while and it started to loosen as I continued, and after 2 or so miles there was no pain and nothing for the rest of the run.  Ran over Grapevine/Highland to Coral Canyon for practice where we ran the Highland loop and then did striders and I headed home.  A lot of hills in this run.  The pace was very easy throughout and a good recovery.  (Landreth blue 380.75)(Barefoot '10 97.25)

AM - 20 SGM Course.  Was late getting to the group so I went to the finish line and ran up the course 10 and then back down.  I wasn't planning on hitting anything major, but if I felt good I would give a little push.  After about 7 miles up I started to feel pretty good and thought about a solid progression run down the course, but as soon as I turned around any hopes of that were gone.  My legs were pretty dead and about 6:00-6:30 was all I could muster - but I never really tried to break through it because I figured there was no real point.  (Triumph silver 350.8)

Another solid week.  The hip was disappointing after the 5K, but felt much better today (just a twinge of pain).

Goals for next week: once again more of the same.  Want a solid workout Tuesday and then try to get a good 10K in at Des. News.  It would be fun to run a fast 10K time again.

AM - 19.5 Middleton/Junction.  Bit off a little more than I could chew today.  Started off with 6 into Middleton and then headed over to practice where we did our long run out toward Coral Canyon and the Junction.  By the time Corey and I had to add a couple for him to get 12 I was very spent.  Heat exhaustion and dehydration had hit me - and it hit a few of the kids too.  So I skipped out on the striders and made sure all the kids got back alive and jogged home very easy.  Drinking a lot and trying to relax to get energy back; I hate it when I feel like this and I don't want it to jeopardize tomorrow's workout.  (Barefoot '10 97.75)(Landreth black 892.6)

AM - 15.5 Clyde's Loop.  7 miles TM.  I was a little worried how the body would react after overheating yesterday, but I felt pretty decent.  Warmed up around 3 and then got into the usual tempo section.  Logan and Clyde both had a little more zing in me today and I couldn't decide whether to push harder to keep with them or fall back and run on my own.  I just decided to keep hitting pace and did a pretty good job at it - 5:50-5:55 with the 5th and 6th around Bloomington Hills just over 6:00 (which was okay for how I felt).  Then a little at practice to go yell at the kids as they ran hills.  Still super hot this morning.  (Barefoot '10 98.25)(Boston 223.75)

AM - 9 Dogtown/Parkway.  Slept in a little today and only got in a few before practice.  Then we ran Parkway - as I cut the mileage a little today since the kids were showing some burnout and fatigue.  6xstriders and a run home.  Kind of nice to have a little shorter day.  (Free 278.45)(Barefoot '10 99.5)

afternoon - 3 Dirt Hills.  Ran over and did 10xdirt hills this afternoon.  Just a real short run mostly to test out the hip and see how it would react to a double (it has been feeling much better with the extra rest, but I won't be able to do such high mileage runs once school starts and doubles will be the only way to hold mileage).  But it acted up a bit on the way back.  Don't know if it was the hills or the double; could be either.  (xc waffles -3)

AM - 16 Clyde's Loop/Grass.  Went and met with Logan and Clyde and we decided not to do any tempo today - which was good because I was pretty tired and my hip was giving me much grief (most pain in many weeks).  Ran the loop in reverse and decided it wouldn't be good to tempo in that direction.  Then barefooted with the team for just a few miles and the hip actually felt a little better.  Worked on it a lot with the roller and stretching trying to loosen it up a bit.  (Barefoot '10 101.5)(Kinvara 86.25)

morning - 10 SLC.  Ran the Sego Lily loop and extended it up to Granite Park where I did 4xstriders and drills to loosen up the legs and get ready for tomorrow.  Finished with some with the girls.  Hip felt better than yesterday, but still with a little bit of a twinge.  (Barefoot '10 102)(Triumph 535.75)

Deseret News 10K - 32:01

Warmed up for a few and hit the jackpot with a nice private bathroom over by the Huntsman Cancer building.  Felt decent and with no hip issues - didn't even think about it until just now, so that is a good sign.  Got to the start and just mingled into the crowd about 10 rows back.  I should have pushed up a little bit, but I figured no big deal - in retrospect, I think this made me have a mindset of sitting back a little too much at first costing me a bit because I didn't push hard at the first.  1-4:51 Just worked my way through the crowds of people that should be further back (especially in a chip race).  2-4:53 Still working through a lot of people.  These two miles should have been about 10 seconds faster each, and I don't think that would have cost me in the end either. 3-5:07 Caught Sasha near the end of this mile, but also got caught by the women's winner (the only person that passed me the whole race).  I sat back too much here as well.  Went through 5K in an estimated 15:25.  4-5:12 Felt pretty good here.  Actually I think I felt too good the whole race.  5-5:08 Picked it up a little and passed a couple more people.  6.2-6:51 I missed the 6 mile mark, but doing some math I think I was probably about 5:30'ish and a 1:20'ish finish.  I really sat back too much on this mile and just cruised in to the end.  Finished up the morning by running around the park and back around the course waiting to see and cheer on the marathoners. (Ohana racers 305.75)

Race was okay; I mean I feel okay about it, but I really did sit back too much.  I think I was afraid of really pushing (especially at the first) because I knew that the last 2 miles are harder and I didn't want to be dead.  So I think I could have gotten a bit better (maybe not break it, but more towards my 31:00 PR).  But another race in the books, and that is what I need - races to sharpen up mentally.

On a side note, James had reminded me early this week that it was the 10th anniversary of our first running of this race.  It was when I was still living up in SLC and wasn't running much (if at all) and trained for about a month.  At that race I ran a 38 something.  I was worried because I hadn't ever run over 40 (including my first 10K at 14 when I ran a low 39) and those last couple miles I saw my watch creeping up there - So a big course PR for me today!

Okay week:  had a few hip issues and the race was okay, but not great (nothing to dwell on though).

Goals for next week:  It is going to be a busy one with XC high altitude camp.  So just have fun, enjoy the hills, and get the team on track.

morning - 14 Turkey Farm.  Decided I didn't need/want any more than the team's run today (besides running over and such), so I ran to practice and we ran into Middleton and up the Turkey Farm road.  I was a bit tired, but we hit a very solid pace throughout.  6xbarefoot striders.  I think some of the water I drank hit me wrong because I threw up a bit when I finished, but feel totally fine now.  (Barefoot '10 103.25)(Stratus black 663.15)

weights and plyos this afternoon - took it pretty easy as I didn't feel great and I want to avoid most of the soreness since I haven't done either for a week.

afternoon - 3 Green Springs. Ran up to the club house with some of the boys before weights. Took it easy, hopefully not too bad on the hip. (Cumulus white 800.9)

AM - 13 Clyde's Loop2.  8 miles Tinman.  I should say, attempt at 8 TM tempo.  Went on a new loop from Clyde's, up the Fields, by Dog Pound and onto the Trail.  Started off fine, but about 4 miles into it I could tell it wasn't going to last the whole time.  Tried to work through and delay the inevitable, but by 5 I had slipped too much.  So I just called it a day and ran on in.  I won't overanalyze, I was/am just still tired from the race.  Nonetheless, I was disappointing not to hit the workout.  (Kinvara 99.25)

AM - 10.  Coming back to fill in the end of this week and I don't remember the run or the shoes.  So obviously it really stood out for me.  6xstriders.  (Barefoot '10 104.5)(-shoe ?)

afternoon - 3 XC Camp.  Ran our first easy 3 up at Pine Lake.  Could really feel the 8300 feet.  (Landreth black 895.6)

AM - 12 XC Camp.  Went up to the picture spot and then hit some awesome trails with Clyde.  Felt really good this morning besides the breathing.  (Triumph 547.45)

afternoon - 5 XC Camp.  Went up the hill a bit.  Had planned on running the hill this morning, but it had rained much of the night and it would have been too wet.  Good thing, this wiped me out.  (Landreth black 900.6)

AM - 12 XC Camp.  Ran down to the highway that turns up to camp.  Hit a negative split on the way back up; and it was up the whole way.  Pretty tiring.  (Triumph 559.75)

afternoon - 2 XC Camp.  Actually had though about taking the afternoon off since I was so tired from this morning.  Then I tweaked my right calve playing volleyball, so that pretty much sealed the deal.  But when we went to get pictures a horse was stuck in a mud pit down in the bottom of the canyon.  So we jogged the two down the trail - and it was a way cool trail - and spent over an hour pulling the horse out and then massaging it out of shock.  The jog helped loosen up the calve and saving the horse was a very cool experience for the team.  (Stratus red -2)

AM - 18 XC Camp.  Clyde, James and I drove out 9 and dropped off the suburban and ran back to camp.  I felt very tired and light headed for the first 3 miles and really struggled.  Slowly I felt a little better and pushed on to camp where we tied in with the team and ran back to the car.  The three of us did a little push back, but that only lasted about 3-4 miles and then we were all spent.  The solid miles and many hills at altitude had killed me.  (Triumph 577.75)

What a great week.  Was very busy, but XC Camp was amazing.  The kids behaved great, we learned a lot and the team bonding stuff was awesome.

Goals for next week:  In a way recover from this week, but also I need to hit a good tempo Tuesday.  I've decided it is okay to see 90's for the rest of this training cycle.