Relentless

AM - 5 AC/DI.  Wore my Connects and I could feel my foot a bit more in them.  Still a bit of pain in there.  Probably the only run I'll get today as we are headed up north for Ry and Py to compete in the USATF State XC Champs.  (Connect 646.5)
 

morning - 7 Provo.  Ran around Kiwanas Park a bit waiting for the girls' race at the USATF Utah XC State Meet.  I love running in that park - I really wish Phil would bring back the Bulldog Invite.  Girls did great and qualified for nationals (which we won't be heading to).  (Hyper Speed 2 345.75)

Week was okay.  Brought the miles up a little; got some doubles in.

Goals for next week:  Bring the miles up a little more and get myself physically and mentally ready to jump into some training.

AM - 6 AC/Lutheran. Not nearly as cold out as I was prepared for. Extended to 6 miles morning. Should have got some more with the time change, but still not a lot of desire. (F50 569.25)

afternoon - 8 Grass loops. Did the warm and cool to Harts with the team. Thought about doing some of the workout, but my back started cramping and pinching the nerve today, so I didn't think I'd be able to run much. Just decided to give it a shot anyway - ran 3x1200 with the future varsity as they pushed that out and the varsity went 1600. Hit very solid times for what I thought I might be - 4:01, 3:58, 3:55. Then on the 4th I pushed up with Abel and went through in around 3:50 and decided to try and help him finish his mile. I fell off a bit at the end, but still got a 5:20. Not bad for an XC AC workout and for the first time running hard in a month. Maybe this will get me kick started - however, I may feel it for a few days. Some of the younger guys are really stepping up and some of the older guys have checked out; too bad for them and the team. (Last Ohana 438.75)

AM - 6 AC/Lutheran.  Neck kept me up a lot last night, but it isn't stopping my running - in fact while I run it feels fine.  Did notice that my foot and hip are both much improved.  Maybe the kinks are starting to work out a little.  (Kinvara3 494.5)

AM - 10.25 Clyde's.  Chilly morning run with Steven and Logan.  Back is improving.  The fatigue from Monday's repeats sat in a little more this morning.  (Kinvara Silver 210.5)

afternoon - 3 Harts.  Just kind of ran around while setting up the grass 400's and then cooled with the team.  (Landreth blue 999.65)

AM - 6 AC/Lutheran.  Just did the same old thing.  (Free 840.2)

AM - 6 AC/Lutheran. You'd think I would get bored with the same old run in the morning, but with doing other runs in the afternoon and throwing in something else occasionally, it really isn't a big deal. (Kinvara 906.9)

PM - 3.5 AF. Ran around up by the cemetery in American Fork from Byron's uncle's house. Tried to scare the team, but failed in the cemetery and again as Trevor and I took off on what turned out to be a long-cut and we missed them. But when the girls were leaving to where they were staying I jumped out of a tree and got the pretty good. (zero 237.25)

morning - 7 AF. This is kind of a guess because my garmin died. But I ran a good warmup with the team, probably around 4 and then a couple during the races and finished up with a mile cool with them. Not a great amount of mileage, but it ended up being a fun trip so it was worth it. (Zero 274.25)

Week ended a bit weak, but helped me control my mileage as I bring it back up.

Goals for next week: going to be a very busy one, so hopefully I can get a decent bit of mileage in and a workout or two.

AM - 6 AC/Lutheran. Thought about getting up a little earlier, but sleep beckoned and I hit the usual. (Kinvara lime 291)

afternoon - 10.25 3xmile. Ran some warm and cool with the team and also joined them for their XC mile repeats. Last week I did the 1200's with the JV and finished with 1 mile, so I hoped I could make 3 miles today. Went 5:18, :21, :22. So not too shabby. Then came home and ran over to the grass with the girls and ran some repeats with them, (hyper speed 2 356)

AM - 6 AC/Lutheran.  Just getting it done.  (F50 575.25)

afternoon - 6 Wash. Elem.  Ran up to the elementary for practice.  Quite group today.  8xbarefoot striders to end it - and now... Parent Teacher Conferences!  (Barefoot '13 106.5)(Ronin 158) 

AM - 10.25 Clyde's.  Circle run this morning.  Temps have been just dreamy in the morning this week.  We talked some stuff... had a good run, if my legs/body would ever come around.  (Oregon 707.5)

afternoon - 7.75 DogPound/2450.  Plenty flat in the legs.  Man get over the marathon already... it has been over a month!  (Connect 654.25)

AM - 6 AC/Lutheran.  Not too shabby.  (Free 846.2)

afternoon - 3 loops.  Just three today as I set up and took down the XC course for a duel 2 miler we had with DHells.  Wanted more, but time wasn't willing.  (Kinvara3 497.5)

AM - 12 Mall/AC/Lutheran.  Finally added in that mall section.  Was planning on getting up early, then I couldn't get to sleep until nearly midnight for some reason.  So when Ally's alarm went off, I reset mine for the usual time.  But... I couldn't get back to sleep, so I just got up and got the extra mileage in.  Felt good and ran pretty quick for the mall section, enough so that I was able to get an extra mile in while waiting for the team to get to practice going this morning.  (Kinvara Lime 303)

AM - 13 Turkey Farm. Fell back asleep and missed the run with Clyde and Steve, but I got the run I wanted in anyway. Ran up the turkey farm road and watched an absolutely amazing sunrise - I've said this before, Southern Utah has the most beautiful sunrises/sets anywhere. Then did a tempo on the way back. The first two were at Tinman, but were actually the fastest because they were downhill. Then did 4 at AT effort. Felt pretty good about the run. Now I can keep it rolling and get ready to race in a while.

Turkey Trot. 34:53

Later in the morning, went down into the fields for the Turkey Trot with my girls. Rylee and Pyper wanted to run the mile, but Laney wanted to do the 5K, so I ran with her while pushing Elin. This was Laney's first 5K and probably right around her lol gets run ever. She was very excited and talked to me about strategy and all sorts of stuff. She ended up walking 3 times for about 15 meters each. When she would get tired, I would give her a goal to run to and she always made it. Her 3rd mile was the fastest, but each of them were within about 20 seconds of each other. It was a lot fun running with her. Ry ran a strong mile to win overall in 6:10 and Py took 4th (2nd girl) in 7:10. I think Rylee is in shape to break her 5:55 pr next week on the track. Then to top off the morning we won two turkeys! (Kinvara silver 226.5)

Week was good as I worked in more mileage a a couple beginning workouts.

Goals for next week: last XC trip of the year (down to Phoenix). Kind of sad about that; although the year didn't pan out as we had hoped, they sure are an awesome group of kids. So try and get good mileage toward the beginning of the week and a couple good workouts.

AM - 11 Mall/AC/Lutheran. Got up to get the miles in this morning. Want a decent week, but don't know what the weekend will hold. Felt great for about 6 or so and then the legs got heavy and spent. (Kinvara3 508.5)

afternoon - 3xDirt Mile. Ran the Parkway for a warm and threw in the last 1.5 of that at Tinman. My garmin was giving problems, so I ran with Ally's Nike (I don't have a clue how to use it - the mileage was off as well as the paces and I think it is junk, but at least it timed me). Onto the miles. Wanted LT pace and was thinking with the recent weeks of XC miles around high teens-20's with the team, I could be around the same on the dirt. The course was in horrid condition and needs some work, but I had a good workout. Got 5:07, :09, :08. I was pretty happy about the effort and now I probably won't be able to walk for the rest of the week, but to get to my St. George 1/2 goal I've got to hit this type of effort/pace and keep throwing more intervals in. Finished with a cool home and a mile with Laney. (Hyper speed 421.5)

AM - 6 AC/Lutheran.  Just a nice easy run.  Being so wiped out from yesterday's runs made it so I had a good nights sleep for the first time in awhile and woke up refreshed and ready for the day.  It was nice.  (Connect 660.25)

afternoon - 6 laps/2xAC.  Just ran around a bit to try and get some mileage in since the team had there 1600 meter time trial.  (Free 852.2)

AM - 10.25 Clyde's.  We replaced Clyde with Bill this morning and watched him almost get hit about 10 times.  (Ronin 168.25)

afternoon - 6.25 Sandbergs.  Ran out to the pond.  Added a little more while some of the guys swam and then did 8xbarefoot striders.  (Barefoot '13 107.5)(F50 580.5)

AM - 11 Mall/AC/Lutheran.  Not a bad run.  Temps were a bit warmer today with the clouds and rain around.  (Mana 537)

evening - 3 Kingman.  Raining and wet, but a nice chill run with the team down the streets of Kingman... what a town.  (Zero 277.25)

AM - 13 Kingman.  Got up and got a few more miles in the rain.  Wind was blowing pretty good.  I wouldn't say that I wish I lived in Kingman.  (Kinvara Lime 316)

afternoon - 3.5 Toka Sticks.  Ran the course with the team and a few striders.  Have had a good trip so far.  The course is going to be a mess tomorrow though.  (Zero 280.75)

AM - 5 Mesa.  What a crazy night.  Someone bust into my hotel room last night at about 1:30 - literally broke the door down!  It was very sureal and I am glad I was able to keep my wits about me and not get beaten or even killed... and I also very glad that it happened to me and not to any of the kids - I can't imagine how horrific that would have been to have to happen to a bunch of teenage girls (including my daughter who was there).  So after spending some time with the cops and then making sure all the kids were still in their rooms and okay, I didn't get much sleep and that which I did get was very restless.  So I got up and got a few miles in before we had to take off to the races.  (Zero 285.75)

Held in on the week pretty good.  Mileage wasn't bad for traveling and I had a good workout Monday, but couldn't get myself to do anything hard during the last part of the week.  Just tired from traveling and everything else.

Goals for next week:  Hopefully the same sort of week as this one (minus the near-death assault!).

AM - 7 Lutheran/AC.  Threw out our new plan for team morning practice for those who are still running - headed down to FootLocker.  So I ran Lutheran first (in reverse) and then AC with some parking lot laps in there while I waited for them.  It was a bit cooler this morning.  (Landreth blue 1006.75)

afternoon - 3xXC Mile.  Warmed up for 3 and then did 1.5 at Tinman while the team did their first mile.  Then I joined them for their 2nd and did the other two on my own.  The watch was hitting the miles a bit early, so I am going to real wheel the loop to give it a double check.  I'll use the splits from the watch because I can't remember the times off the watch - 5:07, :13, :16.  The times off the loop would have added about 10 seconds each time.  Although this is a harder mile than the Dirt (because of this stupid little hill that you hit twice that just about kills me), I just didn't feel as strong today as last week.  (Hyper Speed 2 366.5)

AM - 7 Lutheran/AC.  Same as yesterday; with about the same energy level.  (Kinvara3 515.5)

AM - 11.25 Clyde's. Good run with Steven and the circle before we all head whoever for turkey day. Told the story of the hotel break in and had many other good chat including one about Stan the bus driver. Finished with an extra mile with Logan. (Kinvara silver 237.75)

afternoon - 5.5 Sego Lily.  Nice late aternoon/evening run.  Kind of just went with a "because I should get a double in and what else is there to do?" attitude, and it ended up being a great run.  Didn't wear a watch or time it, but I am sure it would be the fastest I have ever run this loop.  Got going up Sego Lily and realized I was really moving, and it just kept getting faster from there.  Kind of fun.  The guy I coach with (Vis) got me on to this book and it has some amazing things in it.  Some that I already believe and practice, many I have thought about, and others that are just good logical extensions of those thoughts.  It has really got me thinking about my running, my coaching and other aspects of my life.  It is fun to think and work to improve.  (Ronin 173.75)

morning - 16.25 Wasatch/Draper. Ran the Wasatch loop, but then dropped into draper and ran down there a little bit. Was pretty tired and even a bit sore. Not really a great run other than doing it and enjoying the nice weather - really not much cooler than home. Now to go earn back some of those burned calories! (Ronin 190)

morning - 10 BST. Trail run from Hidden valley out to Corner canyon on the Bonneville Shoreline trail. Nice run, but it was super slow and I was pretty tired. Love the trails out there though. (VertK 240)

afternoon - 9 Sego Lily/9400. Went out with intention of the Sego Lily loop (reverse direction), but just started to feel decent and kept going along 13th and up 94th to the mouth of the canyon and back through Granite. Good to get the few extra miles since tomorrow will probably be shorter. (Ronin 199)

AM - 6 Sego Lily.  Ran the Sego Lily loop again.  Didn't have time for much as we are hitting the road to get home.  (Ronin 207)

Pretty good week of miles.  Slowly building it up and feeling healthy.

Goals for next week: if I can get a decent Saturday in I should have a decent week.