Relentless

AM - 16.75 STG.  Ran down the course with Clyde and Logan.  The Circle had to brave the wretched traffic, the dark and the cones - #BOHICA #Clydecanrideit.  Felt some fatigue in the legs from the race.  

morning - 4.5 Mustang Pass.  Mixed it up with the team and went and hit a trail today.  They deserve it... they have been working very hard and bawling just about as much!  Ran nice and easy for just a bit with some of the younger runners.  Iced as the team hit the weights.  (Kinvara Green 180.25)

AM - 10.25 Foremaster/Sunrise.  Pretty dang slow this morning.  Pretty tired - although waking up wasn't tough, just worn down; and the legs feel beat up.  (Oregon 813)

AM - 4 Sunrise. Up most of the night, so when I finally got to sleep I wasn't going to get up and get the miles in. I'm not sure why I do that sometimes - have so much trouble sleeping. (Kinvara white 314.75)

afternoon - 8 Sandy Hills. 5xsandy hills and then up to GS through the desert. Good run, but very hot - well over 100. (Ronin 445)

AM - 15.25 Tempo. A bit tired, but got up and did it. Tempo started way quicker and I was way back early, but still faster than usual. 5:27 at Nicholls. Then at the bridge, I pushed the wrong button on my watch and didn't get the split and messed up the tempo aver. Hitting Mosquito, I felt the runs/race in my legs and fell to 5:50 for the rest of the run. But at least I held it there for some good dead legs practice for the end of the Mary. (Kinvara green 196)

afternoon - 7.25 Foremaster. Steady state run with the level 2 boys. We put it into 6:30 pace and had a good run. (Mana 653.25)

AM - 10.5 GS/Sunrise.  Although the temps were up and the humidity higher, it was a nice morning.  It started sprinkling on the way up Green Springs, but didn't last the whole run.  Legs felt fatigued, but good once I got moving a bit.  (F50 728.25)

AM - 17.25 Industrial/CC. Up early, or late if you are a partier to get a run in before heading to Vegas for XC. Ran pretty well; could have been a touch, but I've seen it much worse. Ran what I am now calling a Marathon Michigan - alternating tempo paces, based on the idea of the Michigan we do for XC. Warmed up to the top of Highland and then kind of did a little Tinman down the other side for just over a half to get the legs moving - which they really didn't want to do since it was 3:30 in the morning. At the bottom of the hill I was going to hit 2 at MP (didn't have time for more, so I had to shorten up what the other guys were doing - also made it so I couldn't do the full Quail loop which would have fun for the stars, but heinous for the extra hills), then 6 at Tiinman and finish with 4 at MP. First MP section was a bit slow, but it was the hardest section and the effort was good and it got the legs woken up. The Tinman section was pretty good - I used to struggle at finding this pace, but now I seem to be able to lock that in pretty good - while struggling at MP. Then moved back into some MP for 2.75. Had to go up Gilbert and down into Coral Canyon. Ran pretty strong here, but a few seconds off where I wanted to be. Up Highland I just kind of chilled, but a decent pace and then pushed down the other side. I wasn't even close to my pace down it last week in the race, but again okay. So I decided to keep the effort going some more and it ended up being another 2.25 section of MP. (Kinvara3 795)

morning - 2 Vegas. Giving myself 2 more miles at the meet. It was dang hot and I ran all over the place, so I earned it! (Zero 297.75)

Week wasn't too shabby for a recovery week. Just not sharp like I would like it to be.

Goals for next week: sharpen the saw.

AM - 10.25 Foremaster/Sunrise. Kind of the usual leggy Monday morning. But I did have a great night's sleep - one of those where it really feels like hours of sleep. (Kinvara Lime 552.5)

afternoon - 5 laps. Just ran laps as the team did it's workout before the lightening and rains came. (Zero 300.75)

AM - 15.25 Tempo.  Had a bit of rain last night, so we weren't sure the condition of the trail (the mud piles up pretty high on it).  But we decided to do it anyway.  Started off solid and just kept it there - finally a tempo the way it should be.  Was 5:38 at the top of Nicholl's.  5:36 down to the bridge.  5:33 off Mosquito.  Kind of got me stoked to try and drop below 5:30, but I didn't open it up that much.  Lost a second along Riverside to be at :34 at the Car Wash and then kept it there to the finish.  Happy with it.  Happy that I am going in the right direction.  (Adios 223.25)  Forgot to mention that I had a skunk sighting on the Mosquito.  I was moving pretty good and came up on it and luckily noticed it in the dark.  Stopped to let it pass and to warn the lads; then got moving again and it was just 20 feet up the trail.  So stopped it again and sneaked on by.  Glad I didn't get hit.

AM - 10.25 GS/Sunrise.  Felt the harder workout in the legs a bit this morning.  But it has been a decent week and I am going to keep it that way.  (Ronin 455.25)

AM - 8 Washington/Sunrise.  Got a few extra winks last night and had a decent morning run.  The temps were just right.  (Lyte33 133.25)

AM - 21.25 SGM. Logan and I hitched a ride with Dad up the course above Veyo and headed out on a Marathon Michigan of 4/8/4 after a 4 mile warm. The morning was perfect - temps, tailwind, moonlight. The first MP push was very solid - 5:40 up the Dameron Hills (if only I could do that on race day! I'll take 6:00). Then the Tinman was just super easy. Then finished the workout with 4 into town and almost to the finish. Hit a 5:18 ave here. It was the best workout I've had in years; I really felt like I was in the zone, everything was so effortless and I didn't ever have to push out of a comfort zone to do what I wanted. Cooled for just over a mile. (Kinvara green 217.25)

noon - 5.5 SugarHouse. Up on the State course with the Varsity teams. I didn't have the legs to push the fartlek with with the legs like bricks, but still hit the sections into the 6:00's and 5:00's by the end. Teams ran well at Herriman and it was a good trip. (Zero 306.25)

mid-morning - 10 Prospector. Slept in a bit after getting home very late last night. Then had breakfast with the girls and got a few things done before going out into the desert. Run was real nice. Had the trail all to myself and the temps were sunny, but still coolish. Surveyed all the new washes and flooding from this week's rainstorms, felt pretty good and should be ready to push on Tempo Tuesday. (VertK 344.5)

Good week. One my best weeks in some time. Happy with pretty much all of it.

Goals for next week: how about getting a few more weeks like that!?

AM -9.75 DogPound/Sunrise.  Went down to the Mosquito Trail and checked out if we will be able to connect the trail via DogPound since the footbridge is washed out from last week's floods.  I think it should be good and I'll probably take that direction if I can convince the guys to do it tomorrow (or maybe if I can't).  Had to pick up the pace a touch to get back on time to practice and that made us run a touch faster for our 30 minutes.  (Lyte33 143)

afternoon - 5.25 laps.  Just ran around PV a bit while the team ran their workout.

AM - 15.25 DC/2x4 mile.  Clyde wanted to mix up the workout, because he is Clyde.  So we went along with it, because we are The Circle.  Workout wasn't great.  Felt more tight and labored than I had hoped.  Went 5:30 for the first set.  Then a 6 min recovery.  Then went 5:36 on the second set.  I really wasn't in it mentally and that wasn't fun.  But... okay, really.  (Kinvara Blue 15.25)

AM - 10 Foremaster/Sunrise.  Pretty labored and laxy this morning too.  Don't like the connects and look forward to ending their time on my feet.  Need to not stress so much about life, school, coaching, church, family, and everything else.  (Connect 781.5)

AM - 8.25 Washington/Sunrise.  Not a bad morning; was able to think/talk through some things, so hopefully that helps destress my life a touch.  (Kinvara lime 560.75)

AM - 20.5 SGM Course. Repeat of last week, but with the full Circle. Felt much more junky today than last week, it was hotter, and no tailwind. Going into the Mary Mich, we started off much slower for the first 3/4 mile, but then Logan got us going a bit and we worked it to 5:40 for the 4 up Dammeron and just past the 1/2. But I really felt labored. The 8 mile Tinman was fine pace-wise, but again toured effort-wise. During this section, Clyde really showed why he needs to learn how to run without being on crack - the guy is all over the place. Going into the final 4 we started off quicker than last week, but I fell off dropping into town. Then I hit the light and had to stop for about 20 seconds. Got going and felt a bit better and closed the gap a bit on Clyde and then hit the light at the Blvd, falling back again. Got the ave to 5:17, but lost a couple secs in the last mile. For how I was feeling, however, a barely better first 4 ave, and barely slower (5:18) 2nd 4 ave wasn't too shabby. (Kinvara Blue 30.75). Need a few more miles to get hem just where I want them for the race.

morning - 10.5 Irvine. We slept in a bit since the team raced at 10:40 Utah time last night; then ate breakfast with as much time as we could to let it get in the stomach and then get our run in with time to get back and checkout of the hotel. Went from the hotel out into a real nice neighborhood up through this park toward a big nature reserve here in Irvine. Didn't get to the trails in the reserve, but no big deal the run was nice. Kids ran well after really doing awesome last night. I could tell they were a little tired, so we didn't kill anything, but we did have a good fast finish Krenny style. I felt fine from yesterday. (Kinvara Blue 46.25)

Good week; really accomplished exactly what I wanted with a solid last long run yesterday and good mileage with a little cut back and an okay workout Tuesday.

Goals for next week: solidify the workouts a bit. Just feel good in them, no matter the pace, feel good. Let the mileage dddddrrrrrrrrrop, as the Beasties would say.

AM - 8 Lutheran/Sunrise. Just an easy-peasy day to pass the time. (Lyte33 151)

AM - 13.5 DC Trail.  5 mile Tempo/2 mile LT.  Well that was about enough of this crap for me.  Just wasn't there for me at all for the 2nd week in a row.  Stomach felt way off and the legs were just bricks.  Add in the mind just checking out and it became just a cruiser for me.  5 mile tempo on the Mayor's Loop was only 5:45 and then the "LT" tempo after a mile recover was a less-than-spectacular 5:36.  Done and done.  (Kinvara blue 59.75)

AM - 6 DI/Sunrise. Needed the extra sleep today. Kind of in a funk. Just so, so busy. School has me really bogged down right now. (Kinvara white 328.75)

AM - 7 Lutheran/Sunrise.  A bit better today.  Woke up a little more refreshed - with no alarm, sleeping in a little bit.  It was nice.  Keep working toward a positive attitude and enjoy life and running.  (Adios 230.25)

AM - 12 Junction.  Headed out for a nice morning run from my house to Coral Canyon.  Got home and took the dogs around - trying to get Twix our dang hyper-active and annoying puppy to learn something... anything, and quit being such a pain!  (Kinvara Silver 469)

morning - 10 SugarHouse.  Ran a workout with the girls on the State course and talked some strategy with them.  Really solid workout for them; now to put it in action.  Then ran down to the Wahsatch Rendezvous and watched the JV'ers race.  (Ronin 465.25)

Not a bad week.  Got some rest.  Feeling decent.

Goals for next week: focus myself toward this final goal.  Try to stay relaxed and not stress myself to any sickness or tightness.

afternoon - 5 track/dirt mile.  Ran a few laps around as the team did its workout.  It was fun to run with Ry as she is finally on the mend from her toe injury that has put her out for 3 weeks.  Went home and took the dogs on a two miler up around the Dirt Mile.  The rain sure did some damage up there.  (Oregon 823)

afternoon - 8 River Trail/track.  The team was all hyped up today about the new bridge for some reason.  So we ran down there and stole some balloons from it.  Back at school I did a 3200 at MP, but went a touch quicker - maybe I was dreaming it would be race pace - and ran a very easy relaxed 10:50.  Recovered for a few minutes and then was going to do another one, but 1 lap into it I just didn't want to and called it.  (Kinvara blue 67.75)