Relentless

morning - 8 City Wells. Pretty blah today. Twix and I headed up into the desert above town. Even though this is off road, it really is pretty much a two-track and so it doesn't put pressure on my knee. Lots of people out today, hiking, biking, riding horses. Saw Ben Jarvis from old days CV out hiking with his fam. Stopped and just enjoyed the view a couple times. (Peg black 454.25)

As we start out a new year, I've often listed a few things about my running I would like to do for the coming year. I'm not too sure what I would list for this year. More and more, I think I would like the challenge of getting fast again - some shorter stuff like 5K's-1/2's. Even see if I could run a faster mile at the Panther Relays. So we'll see. It is good to have some direction, something to give you a little push or pull if needed; bu I am not sure what that is for me right now. Hmmm...

morning - 10.5 Junction. Cool sunrise. Glad I dragged out of bed to see it. Wasn't really tired, just kinda enjoying laying around. But that does make it hard to go running later. Big milage for Twix this week. (Riders 514.25)

Week was okay. Hopefully I cam kinda snap outta my funk next week.

Goals for next week: school will get going again. As much as I would rather just chill with life, I do much better with a schedule.

AM - 5.5 Parkway.  Back to school today (no kids at least - so hopefully I'll get some stuff done).  Hit the snooze a few times and then finally dragged out of bed and Twix and I hit the Parkway in a light sprinkle.  (Peg 716)

AM - 4 Twix.  Back at the usual schedule.  Good thing I slept well last night, because waking up was very difficult.  I forsee an early bed time tonight.  And now... bring on the Sophomores.  (Kinvara grey 142)

afternoon - 6 DogTown.  Into Washington and back with the team.  It was a little rainy, but nice to be back with the team.  (Peg blue 159.5)

AM - 4 Twix.  Just out easy with the dog as usual.  Biggest thing is that I am waking up... because it is really a time in life that I wouldn't care to at all.  (Kinvara blue 317.5)

afternoon - 4 Sunrise.  Another drizzly afternoon.  Followed up with weights.  (Riders 518.25)

AM - 4 Bank.  Out and back with the dog to Zion's.  Still a bit stormy out.  A little bit of soreness from weights yesterday.  (Peg black 458.25)

afternoon - 6.75 DI/GS.  Did our 6 min Test.  I got a little further than last time - 1890.  Some of the team did really well; others struggled a little.  To be expected with the first hard push in a month for them.  My achilles are on fire lately.  (Pace 238)

AM - 4 Bella Vista.  Out and back with Twix in another drizzly morning.  My knee seems to be feeling quite a bit better.  Four weeks removed, it has strengthed up pretty good with only occasional soreness and weakness this week.  Both achilles seem to be picking up the pain quite a bit though.  I have never had an injury linger as long as these dang things.  (Kinvara white 469.5)

morning - 15.5 Navajo Trail. Twix and I parked a Little Black Mountain and took the Navajo Trail road instead of he LBM loop. When we got out to the power line where the road turns, we continued straight and eventually came to this amazing canyon. So we ran the wash through the canyon for a few miles. It was so envigorating and beautiful. I didn't want to leave and hoped to run the whole canyon, but the miles were adding up and we still had to get back. Twix found some hideous dead animal and was wanting to chomp it, so I had to convince her that wasn't a good idea. Eventually, we found a spot where we could climb out of the canyon. On the way up, I found a decent little four point shed that had been washed down the rocks in a flash flood. Also saw lots of amazing cactus including barrel and cholla. Had to boonie crash for a couple miles until we found the road and started back toward he car. Twix didn't mind and was still hammering after everything that moved - I bet she put in at least 18 miles this morning. The roads were thawing and getting a bit muddy by the end, so it was super slick, but so awesome. The views of the desert were awesome and Pine Valley was maybe the most amazing I have ever seen it! Super glad I took the GoPro - I'll post some pics on fb or something. (VertK 581.75)

Week was up and down, but today was soul fulfilling and was really what running is all about. Probably the most fun I have had running since the Virgin Rim.

Goals for next week: keep strengthening the knee (felt decent most of the week, but did hurt a bit today when I was climbing out of the canyon - it is the steeper, unstable stuff that is causing the last bits of pain). Been working on both achilles for months, but gotta get those feeling better. Gonna try and do the workouts with the team this week; we'll see how that goes.

AM - 4 Zion's.  Out and back to the bank with Twix.  This run seems so chill, it is kinda nice to do in the morning and turn the brain off totally. (Peg 720)  

afternoon - 7.75 30/30.  Did our first vVo2Max workout with the team today.  Ran with the top group of guys.  Not too stressful.  Hit all 30 reps.  About 75% of the team did as well.  Good session of weights after.  (Pace 245.75)

AM - 4 Perry's.  (I think that's what I was calling this run...) With Twix up around the Perry's Landing area.  (Riders 522.25)

afternoon - 5.75 Church Rocks.  Achilles and knee were all giving me problems, so I couldn't really enjoy the run as much as I should have.  (Kinvara silver 539.5)

AM - 4 Twix.  A little cooler out these last few mornings.  Neither achilles really killed me this morning.  (Kinvara lime 654.75)

Afternoon off of running, but a solid session of yoga with Fiji.

AM - 4 Bella Vista.  Chilly.  Tired.  My workload may be getting the best of me right now.  (Peg blue 163.5)

afternoon - 6.25 Track.  Ran a DI warm and cool with a 15 min tempo with the girls in the middle.  They did a good job.  Ended with some dang solid lifting.  (Kinvara blue 323.75)

AM - 4 Perry's.  Run was nice.  (Kinvara grey 146)

St. George 5k 16:35

Morning - 13. Had thought I might do this race just for fun and so Steve got me in this week. Went over and got my bib and started warming up. Achilles felt a little better than yesterday. A couple miles in, I ran into Ben, so finished his warm and we had a good chat. Such a good guy. Then did a few more miles and watched the 1/2'ers get going. For the slightest second I thought it would have fun to join them. Got to my start and only saw Dallen there. Thought a few more of my guys might have jumped in (although Mitch joined in half way to pace Tiny D). Plan was to be kinda conservative and get out in 5:20 and then try and bring it down. First mile was okay. Hit 5:23. Felt a little tired and just kinda blah. Pulled away from Dallen at then of the mile, so I tried to push the second mile a little and see if I could gap him (he is a strong finisher). Marker was off by a bit, so GP's had me at 5:14. Felt okay and continued to try and push. That lasted for about another half. Not a bad effort for 2.5 miles, too bad it's a 5k. Gave a quick look and saw Dallen further back than I thought - felt like he was only 20 feet back and gaining. This was good for the W, but bad for time - as I was tired and now could relish in that a little and it probably cost me 10 secs, but I couldn't have gone much faster anyway. I was pretty spent. Low 5:30 split for the 3rd mile and cruised it in. Fun to run a race. We'll see if I can get in a little better shape and finish things off a little stronger some day. Then cooled with The boys and went around yelling for James. Jumped in with him he last 1.5 and helped him push in. I enjoy running with him, because he doesn't give up. It was a strong last mile. Fun being at a race and chatting with a lot of people. (Riders 532)(Rocket 2 109)

Not a bad week for running. Kinda bad week for life.

Goals for next week: try and keep a better attitude, don't let life get me down. Enjoy the longer weekend and find joy in life.

morning - 12.25 DM/Hurricane Rim. Took Twix up to get a short run in before heading out with the team. We met up and went over to the Hurricane Rim Trail. It was beast and we had a great time. We really tore it up for most of the run, especially on the way back. Hadn't run this trail in awhile, used to run it a bit when I taught out there - reminded me how much I like it. (VertK 594)

AM - 4 Perry's. It was morning and the dog and I ran. (Riders 536)

afternoon - 6.25 30/30. Ran a vV02 max workout with the girls. They did a great job. My achilles (both) are the worst. Another solid session of weights. (Kinvara Green 407.75)

AM - 4 Zion's.  To the bank and back.  Most of this run was done in intense pain.  I would love it if that went away. 

afternoon off.  Didn't even get in yoga as I was working my masterful sprint coaching skills.

AM - 4 Twix.  Spent a lot of time working on the legs last night.  In addition to the Strausburg sock, before bed I hooked up the e-stem and shocked myself a bit.  Left achilles saw a lot of improvement this morning.  Right seemed a bit better, but still a significant amount of pain.  (Peg black 470.5)

Pain is too much in my right achilles. Just going to have to take some time off. I think it might be a decent amount of time. Couldn't even walk around today 'cause I was in so much pain. So, I'll see ya when I see ya.

AM - 7 Rwix/Sunrise. Decided to just flip it the bird and go for a run. The left achilles has improved somewhat,but the right only saw improvement for the first few days (to where I could at least walk without significant pain and limping), but the last part of the week really didn't have any improvements. So laced 'em up and took the dog out - she was very happy to go for a bit. Then over to practice where I ran with the boys for 30 mins. It was super snowy when I started at home and the visibly was really only a few dozen feet. But down at practice there wasn't any snow. (Peg black 477.5)

AM - 7 Twix/Sunrise. Leg didn't really feel any worse or better than before. Ran with the girls this morning and it was pretty nice. (Peg blue 177.5)

afternoon - 5.5 Cottonwood wash. Wanted to hit the trail run today even though it would mean a double for the day. Nice run on a trail I hadn't ever run - from Cottonwood trailhead and instead of connecting to northern Prospector took it a wash (some absolutely breathtaking rock formations up there). The sand and miles didn't feel great on the leg. (Riders 546.5)

AM - 7 Twix/Sunrise. Same as the last few days for both run and pain. (Pace 265.75)

AM - 5.5 Parkway. No morning practice today, so Twix and I ran the Parkway. Still sticking with the singles, so I didn't run in the afternoon. (Peg 725.5)

afternoon - 5.5 Sand Hills. Ran over to the hill with the team and then just gave a little bit of cheer as they did the workout. (Adios 395.5)

morning - 11.25 Cholla Canyon. That's what I am calling this run now. Ran with some of the team from the LBMt. Trailhead out to the canyon Twix and I ran up a few weeks ago. Had a great run. Such a great group I get to work with - we really have a fun time and enjoy life. I will miss this group of seniors a lot - we have gone through a lot together (could maybe be my favorite class ever; top two or three for sure). Twix did a great job with everyone there. She didn't mad a at anybody and just cranked out the miles like the desert beast she is. (Peg blue 182)

Glad I ran this week. I don't know how long I would have to take off to get my leg fully healed, but I think I will just keep running what I can.

Goals for next week: keep being very focused on treatment.

AM - 8 Twix/Sunrise.  Up just a little earlier to get a little more in.  (Peg blue 188.75)

AM - 8 Twix/Sunrise.  Mornings are starting to get a bit warmer.  Gloves are optional by the end.  (Pace 266.75)

afternoon - 5.75 City Creek.  Nice trail run.  Too bad my achilles are so shot making it a bit unjoyable.  Afternoon temps are warming up.  (Riders 547.25)

AM - 8 DogTown/Sunrise.  Mixed it up a little in the morning with something different with the dog.  (Peg 733.5)

AM - 8 Twix/Sunrise.  Another painful morning run.  (Peg black 485.5)

afternoon - hit the weight room with the team.

AM - 8 DogTown/Sunrise.  Got a new pair of shoes last night.  Decided to go back to Asics.  They used to be my absolute only shoe and the Cumulus was the top of them (except when I hit up some nice Landreths).  The drop is a little higher than the Pegs and maybe that will help my life a little.  (Cumulus 8)

update* - got called out as a racist today by some punk kid at school.  I nearly lost it on him.  Yes, I am racist; that is why you failed your test.  Not that you have only been to class 4 times this year and have no assignments in (I mean, that takes a lot of work to literally have a 0 - I haven't had that happen many times in my now 17 years of teaching).  So the story has grown at school that I physically threw him out of class and chased him down the hall screaming!

DogTown 1/2 Marathon 1:15:22

Took Twix out for a little over 2 miles up on the Dirt Mile before heading over to the race. Plan was to try and just survive. I haven't run many miles at all lately and the achilles hasn't improved any, so I wondered if I could stay with my boys who were running and help pace them at all.

Race started off and one guy took off - he ended up winning with a mid 1:12 (good run, nothing off the wall though). The group of four boys and me chased down some quick starters in the first few miles and then started ticking off 5:45's. At times I felt good and wanted to push harder; at other times that pace was plenty. We caught 2nd at about mile 6, but he responded well and stayed with us and then pushed ahead again. The boys wanted to chase him, but I told them to be patient and we would catch him again. Up Nicholls' hill I started to fall off a bit (a couple of the boys had slipped off a little by here). I tried to regroup, but couldn't quite catch back up to Preston (who was a few feet up) and Mitch who was working toward 2 again. Up Majestic I really struggled. I bet my split was over 7:00 here for sure. Mitch was long gone and turning it into a foot race for 2nd (which he caught and then got outkicked for), but Preston struggled up the hill as much as I did. I slowly caught back up to him in the last mile and a half and the last 200 meters pulled even. Thought about if it would make me a dill to pass him, then I realized I couldn't go any faster and he got me by 2 seconds.

Cooled a little to go back and cheer for the girls. They did awesome. Rylee came in around 6th or so and got a 1:33 in her first half - in fact I think it was her first time over 10 miles. (Cumulus 10)((Adios 410.5)

Pretty fine with the run. Comsidering everything, I wasn't expecting a 1:10 like I've hit twice here. Just happy to finish. Got home and watched the Oly Marathon Trials and was inspired by that.

Goals for next week: really wouldn't mind seeing my leg improve. So I'll keep rolling, icing, eccentric heel drops and compressing, Strausburg socking and all that stuff.

morning - 8.5 Sidewinder. Ran out on the Santa Clara trails today with the team. My right achilles was just rotten at first this morning and I fell way back of the main group of guys. Was also getting some go pro pics along the way. As they dropped down the switchback to Suicidal Tendencies, I bumped into Riley Cook and his bro. Good to catch up with him, he is such a good guy. By then the girls had caught up, so I ran most of the way back down the trail with them. Then noticing that the guys were still way up on ST, I flipped and went back up toward them and waited at the top of Sidewinder for them to climb back up and watched all sorts of mt. Bikers fail at climbing the switchbacks. Beautiful start of the day. (Cumulus 18.5)

0 - Well, I decided I had better get my achilles better for real.  I am tired of this pain and of trying to pretend that I feel okay and limp through a run, when I actually hurt a lot and running isn't any fun.  I had a dream last night that I was at a pt and she worked on my foot and then told me that the only thing that was really going to get me better was rest.  So that convinced me.  The two big problems with resting for me (other than the rare "I just need a break") is that I feel very lazy - I need to be out doing something (I'll have to come to terms with that) - and that Twix will be extra anxious without getting out and running to burn off some energy (I'll have to figure out some way to get her her exercise).  

So... see you later for a couple weeks, months, whatever?

afternoon - weights and core (in the morning).

Just checking in... Haven't run for the past two weeks.  Have done core exercises each day and tried to lift twice a week and hit yoga once a week.  A couple Saturday's ago, I rode a bike with Twix while the team ran up the marathon course trail.  That was interesting - first the dog, second trying to ride a bike!

I don't know how to judge how much progress the achilles has had.  The left one pretty much feels all the way healed up.  But the right still has a lot of pain.  Have continued wearing the sock every night.  Also, to try and get better compression, I found an achilles compression sock online.  It isn't a full sock - more of an ankle brace style - but it has some silicone inserts on the both sides of the lower achilles to kind of put pressure on it and massage it a bit.  Seems to help.  Sometimes there is no pain at all.  Then a few minutes later, I can barely walk again.  Bummed that I will be missing the Red Mountain 30K this weekend, but I've decided that I need at least 2 more weeks off - don't want to start going and have the pain come right back.

Just checking in again... 

More of the same from me.  Trying to keep healthy in some way, but not really succeeding.  Right achilles seems to improve some days and then just as mysteriously feels crappy for a day or two.  One positive is that this has given me time to work at school, when I come for morning practice, since I am so swamped.

afternoon - 2 Dirt Mile.  Yup, I ran!  Seven weeks off has not been kind to my in-shapeness, nor to my round shapeness.  Left achilles is more than healed, but the right still aches a bit, but I figured whatever.  It ached throughout.  My left hip also ached.  And I actually felt kinda sick... pathetic!  But both Twix and Molly were happy; although the distance may have been a bit much for Molly.  (Cumulus 20.5)

morning - 3 Kings Row.  You know that's right... two runs in a week!  Pushed it all the way to three today with Twix.  Left hip and achilles were tight and achy like Monday.  But did a good batch of yoga/stretching after and things have loosened up.  I think I'll try three runs next week, but that might require getting up earlier... and I don't like that.  (Peg blue 191.75)

Made it through another busy week with school and track.  And I ran.

Goals for next week: get a little more running in.

evening - 3 Dirt Mile.  3 up on the dirt with the dog.  So out of shape!  (Cumulus 23.5)

evening - 3 Twix.  Out into the Pine View Estates with the dog.  Hip isn't wanting to get fluid at all.  (Cumulus 26.5)

AM - 3 Twix.  Out with the dog before the meet.  Some day I'll start to get in shape.  (Peg blue 194.75)

Well, I got my three runs in.  That's moving up.

Goals for next week: we're moving up to four!

evening - 3.5 Runway.  Took Molly around the block with us.  She loves to get out, but just can't crank out the miles anymore.  Then up in the desert along the runway.  They have dirt-road paved most of it to give access to the northern section of the new neighborhoods over there.  Always a bummer to see the desert disappearing.  Felt a little stronger today.  Started doing my own version of scraping on my achilles the other day.  Found a great rock to do it with and I think that it actually helps a bit.  Will keep doing it.  (Cumulus 30)

evening - 3 Dirt Mile.  Got out and did what used to be a quick three after practice with the dogs (Molly just went around the block) before Rylee's b-day stuff.  It is a long slow road and I must be patient.  (Cumulus 33)

AM - 3 Twix.  Easy early run without the dog.  She was in big trouble this morning.  We keep thinking that she will grow up some day.  I don't know if that day will ever come.  Being alone made me keenly aware of how crappy I am right now.  My form is totally jacked; I slam my feet with every step; and am out of breath immediately upon starting.  So crazy how after many decades of running and tens of thousands of miles, a couple months off due to injury and it all seems lost.  #bumma.  (Cumulus 36)

Happy Mike Finch Day!

AM - 3 King's Row.  Looped down around the neighborhood out into King's Row.  First back-to-back run in months.  Felt better today than yesterday.  (Cumulus 39)

Got my four runs in.

Goals for next week: get four runs in again.

evening - 3.5 King's Row.  Started out with both dogs and ended with one after dropping off Molly just going around the block.  Big day... that is four straight Monday's with a run.  Lifted with the team after practice.  Didn't do any squats or cleans, didn't want to tighten the legs up too much.  (Cumulus 42.5)

afternoon - 3.25 Hot Nails.  Ran into DogTown with the team.  Haven't run with them in probably 3 months.  They were kind enough to really slow down for me.  It was nice to run with them again.  No real progress on the achilles - still hurts quite a bit.  (Cumulus 45.75)

AM - 3 Twix.  Needed to get up early to go this morning, so that I can space out these killer miles I've been getting.  I can't believe the amount of rainy days we've been having.  (Cumulus 48.75)

AM - 4 Orem. Vis and I got out for a few before the meet.  Despite what he might say, he was pushing the pace and I ran my fastest mile and run in like 3+ months.  Felt suprisingly good.  Good people and good convos do that.  (Peg black 489.5)

Got 4 runs in again this week, with a few more in a row.  I felt a little better than I though without as much rest in between the days.  

Goals for next week: probably 4 again this week.  I think on Saturday I will run a bit longer with the girls up in Salt Lake and see how it feels.  Busy week with track going crazy and the APUSH test upon us.  

evening - 3.5 Dirt Mile.  Both dogs for .5 and then Twix and I up on the DM.  Felt mighty junky today.  (Peg blue 198.25)

AM - 3 Twix.  Another junk run.  Actually not too bad at first, but the second half seemed so hard.  Maybe I really need to run a bit each day to work that out of me.  We'll see if I can do that a bit throughout the rest of the week.  (Cumulus 51.75)

afternoon - 2.5 Dirt Mile.  Hit some pretty hefty weights (for this skinny bod) while the team was out on their run.  Then got home and ran the dogs, then up on the DM.  Didn't go as long, 'cause I am planning on going a little bit in the morning, too.  (Cumulus 54.25)

AM - 2.5 Telegraph.  How about that; I actually did get up and run a bit.  Stuck to my plan of getting a little shorter run in again this morning.  I was no worse for the wear; just pretty much the same as I have been.  (Cumulus 56.75)

morning - 9.25 Dimple Dell.  Wasn't sure what I was going to do this morning, but I decided to just chill and run with the team.  Ran with the boys from the hotel up to the paved trail and over to the gully.  Got up past whatever road that Smith's and stuff is on and through the tunnel and into the stream bottoms.  Had a great run, but I was shot.  Fell off the boys a bit once we hit 30+ minutes and after the turn at 38 mins back to the swing.  But from there on, I was able to get back with them and enjoy it.  Was fun to run further and with the team.  Didn't feel too bad really other than being way out of shape.  (Peg black 498.75)

Another decent building week.

Goals for next week: just moving on.  Probably going to try and run a little each day.

afternoon - 5.25 Nisson's.  Can't really call it this anymore because there is no Nisson's, but whatever.  This run fairly killed me.  It was hot out and I am still nowhere near any sort of shape to hang with the boys.  I had to cut out early and finished up with Macey.  Tired set of weights after.  (Cumulus 62.25)

AM - 3 Twix.  Up early with the dog to get a few in.  Region track the next couple days, so that will take away any afternoon run opportunity.  Very nice morning out though.  (Peg blue 201.25)

AM - 4 DM/Mall.  Ran with the dog and up around the Dirt Mile and then 20 mins with the team out toward AC.  First morning run with the team all season.  Crazy.  (Cumulus 66.25)

AM - 4 DM/Mall.  Same thing as yesterday.  Wasn't planning on getting up, but I was wide awake from 4 on.  Which is way wierd, because I should have been tired after two long days at the region meet (which was awesome... kids all did great; a lot of qualifiers and great performances; and Ry won her first individual Region title, so hooray for her!).

afternoon - 5 Sullivan/Grass.  Was planning on running this afternoon, so I decided to anyway even after running this morning.  Figured I would just run the grass section with them although I figured barefooting isn't the best thing for my life right now; but once we got there I decided to go up the trail.  It was 97 this afternoon and it nearly killed me.  Didn't do all the minutes on the grass... I was getting pretty tired, but did about 10 minutes.  And will probably be totally healed becuase barefooting heals all.  (Peg black 507.5)(Barefoot 16 3.5)

morning - 4.5 DI/track.  Had planned on getting up and goign on a short trail before practice this morning.  But after getting to sleep super late (I think actually running is kind of messing up my sleep schedule) I was actually asleep when Ally woke up.  So I reset my alarm and just chilled until practice.  Ran the warm and cool with the boys and ran 4 of the 300's with the girls.  It was the fastest I've run for almost the whole year.  They are such a great group; just proud to be able to work with them and with Vis and watch their progress.  (Peg 31 738)

Not a bad week at all.  One week closer to the end of school (which actually I don't really care about other than not having to deal with kids that suddenly care about their grades - that would be one thing I really wish I could change about education somehow...).

Goals for next week: I try and get some decent running in before the weekend; then it is State.  Maybe I'll run on Tuesday for the first time in like 4 months... maybe.

AM - 5.75 DM/Mall.  Ran with Twix and then for 30 minutes for practice.  (Cumulus 72)

AM -4.25 DM/Mall.  First run on a Tuesday in over 3 months.  That is pretty crazy.  For most of the run, my achilles actually felt pretty good.  But it doesn't now.  (Peg blue 205.5)

AM - 4.25 DM/Mall.  Just kinda the usual for this week.  (Pace blue 68.5)

AM - 4.25 DM/Mall.  Pretty pissed about life right now.  The world is headed to a crappy place if my interactions with students and parents is any sort of indication.  (Peg blue 209.75)

AM - 3 Provo.  Participated in the annual coach's race at State today.  Ran over to the track from the hotel.  My achilles were both really hurting and the run was a struggle.  (Pace blue 71.5)

AM - 6 Provo.  Ran with Ryan and Vis up to the track and back to the hotel.  Felt way better than yesterday.  (Peg black 512.25)

Ran everyday this week.  Mission accomplished!

Goals for next week: Repeat... run everyday.

AM - 4 Runway.  With Twix up on the Runway... it is even more of a runway now that they have hardpacked it.  Legs hurt a lot on the way out and then felt a lot better on the way back.  (Cumulus 76)

afternoon - 4 DM.  Just kinda hard to get into it this afternoon.  (Pace 270.75)

AM - 6 North Desert.  For how old and out of shape I am... I sure suck at running!  Someday things will come back.  An important thing I am trying to do is actually not put myself down (although I just did that), because I think the body feeds on the thoughts we are putting out.  Beautiful and cool morning out in the desert, though... and I loved it.  (Cumulus 82)

morning - 5 Sego Lily.  Got a bit of a run in with Twix before heading down to Tyson's wedding and then heading out on our journey.  Hills are really a struggle for me right now.?  (Cumulus 87)

morning - 3 Owyhee Lake. First camp up in Oregon.  Pretty wiped out from the last two days of driving, so I didn't go far. Just took the road back from the campground. Stopped halfway to do some yoga on the hillside overlooking the lake. Got back and the girls were still asleep so I jumped in the lake. (Peg black 515.25)

Didn't run today.  We are in Eugene watching the Pre Classic. Had a great time.  The races  were amazing - tons of world leaders, American Records, and top 5 all-time performances.  I think it was cool for the girls to experience the whole thing. 

Didn't run the rest of the trip. A lot driving, but a lot of fun and cool memories. 

afternoon - 3 DM. Got home way late last night after driving all the way from the Redwoods back home (even hitting San Fran to drive the bridge). The car was having major issues, but we made it. So I slept in and the. Got a run in the afternoon. It is officially summer. The heat is on. (Cumulus 90). Swam for 15 mins after. 

morning - 5 Lower Grapevine.  Nice hot run with Twix out to LG. For about a mile on the way back I actually felt like a runner - it was a great feeling. (Peg black 520.25)

afternoon - swam for 15 minutes after Elin's bday party and did a hiit workout.

morning - 5.5 Dino Tracks. Wore my new Salomons for the first time (finally got them in the spring after last years 30k). They are a bit more firm than I really like - a bit like the NB 101's. I just really love my VertK's so I've been spoiled. Twix was happy to up on a trail.  I felt the hills a lot again. Practice starts Monday, so that's cool. (Sense 5.5)

Not a great week for running, but the trip was well-worth it. Had a lot of fun with my girls. 

Goals for next week: probably just survive practice!

AM - 7 Twix/Tortoise. Got around 2.5 with the doggie dog and then over to the first day of XC.  Did our barefoot warm and a bunch of other stuff and then a 30 minuter. I felt like I had run an 800 - that same burning lungs, almost puke feeling; musta been because the pace was sneaking below 8:00!  (Peg blue 216.25)(barefoot '16 4)

Afternoon workout was weights. Kinda upset Nick didn't pass on the Noke Swole Jersey to me. 

AM - 8 Twix/grass.  Hit the same route with Twix this morning then practice. Felt a bit tight from lifting yesterday, and the strikers were tough on me (but I did 4 and that was a good start). Then finished while running around at kids club. I really love our program - coaches, kids, parents, everything we do. PV is an amazing place - no wonder so many try and imitate it!  (barefoot '16 6.5)(Kinvara green 413.25)

afternoon - 15 min swim.

AM - 4.5 Twix. Ry and I went early because we needed to hit the road for youth conference.  (Pace 275.25)

AM - 4.5 Fort Union.  Ry and I went from the hotel up toward our first apartment and Hillcrest.  Did a few pick-ups on the way back in lieu of strikers. (Peg blue 220.75)

AM - 4.25 Fort Union. Hit the same route as yesterday with Ry. Didn't have as many minutes, but ran a touch quicker. (Peg blue 225)

AM - 5 Fields. Finished off my biggest week in basically four months with my fastest run in that same time. Not a big group this morning - summer is tough, I hope everyone is getting their runs in - but we basically averaged 7 for the 5 miles.  I think things are progressing, even though my heart rate was way too high for a run at this pace.  It rained last night and was super muggy this morning, but it made for some very solid weed pulling weather. (Peg black 525.25)

afternoon - a little 15 min swim.

Good week. Happy with my running, the other workouts I did, and life. 

Goals for next week: if I run with the boys all week, I'll be around 49 miles - yikes... Watch out running world, here I come. 

AM - 12 DM.  Ran a couple laps with Rwix to make sure the measurement of the DM was right on mileage.  At practice, we dodged the lightening and had a good tempo. The top boys and I got 20 mins in at a 6:20 ave.  it wore me down pretty good - and the team could have hit more, but it isn't time to do that, of course.  Finished up with two more with Laney and Molly. (Cumulus 102)

afternoon - a little over 15 swim and a 20 min hiit ab workout. 

AM - 7.5 Telegraph/Urie/Grass.  A couple miles with Twix then practice. I was pretty worn this morning and the grass run was nice. Talked it up with some of the young fellas, the girls, and Vis. Then kids club. (Barefoot '16 9.5)(Pace 279.25)

afternoon - weights.  Lifting withVis puts the hurt on!

AM - 9.25 Turf/Highland.  Took Twix for a little over two and then practice.  Good run today.  I am working my way back, but it is tough.  Today was hard and tiring and it was just an easy pace on a pretty easy run.  Team is doing awesome. Great running with CB - he is a great guy; glad we got to see and run with him before he's out for the mish. (Peg black 524.5)

afternoon - did some yoga with Fiji around noon. It was one of the best and most necessary sessions I have ever done. Then this afternoon I swam for 15 mins again. 

AM - 11 Dam Rd. Took Twix for just a short run around the blocks for just over a mile.  Then practice was a 75 min run into Hell's Hole with a few pick-ups.  It was a good run, but I was absolutely spent by the end - hills are killing me right now. (Riders 558.25)

afternoon - some lifting. 

AM - 10.5 Turf/Fields. A couple miles with Twix, then a good run in the Fields for practice. 6xstridrere. Good turnout. (Adios 9.75)(barefoot '16 10.25)

AM - 9 City Wells.  Woke up a little earlier than planned - super busy day - good thing too, because I was super slow.  So Twix and I took it pretty easy and enjoyed a beautiful morning in the desert. (Sense 14.5)

Biggest week for me in a very long time and both achilles feel it. 

Goals for next week: see if I can get in some exercise each day. 

morning - 4 ship.  Super windy this morning, and I was spent from the travel last night. So I slept a bit and then went to run. Since it was so windy, I went and hit the tready - it was only cool because of the view; but it was hot and muggy, hard to stay on with the big swells, and just crowded. So four was enough. But I wanted more of a workout so I road the bike for 15 and then went and got the row for 15 more. The rest of the day was pretty much catching up on sleep. (Peg blue 229)

morning - 4 ship.  (Although it was, as with the rest of the wee, very AM mountain time.). Still trapped aboard the ship. It was too windy for our first port, very lame. I wasn't going to treadmill it again, so I just braved the risk of being blown off the deck and ran 4 on the track. Not the mileage I wanted to get each run this week, but at least I got something in - more than I can often say. Went and biked again for 15 and rowed for 15 again - beat my distance and ave from yesterday. (Peg blue 233)

AM - 4 ship. We were finally somewhere today, so I was ready to get off the boat. Got up early and ran four on the track. (Peg blue 237). We were at St. Thomas. It was very pretty, pretty poor. Shopping and a super pretty beach. (Peg blue 237)

AM - 4 ship. Up early again. This time got the run in and had time to bike and row - hit the row machine pretty hard.  It's a fun workout and kills the butt. I've been reading Boys in the Boat so it gives me some inspiration!  I think there are a lot of similarities between rowing and running - the same toughness physical and mental to reach your best. (Peg blue 241). Had an awesome day in Anguilla and St. Martin. We fulfilled one of Ally's lifelong dreams and swam with the dolphins, and we snorkeled and saw a bunch of cool fish, and then hit a beautiful beach in St. Martin. 

morning - 5 ship. Back on the ship all day. Did my regular routine, but a guy joined me wanting to go a mile with me when I was about done. So he chatted it up and I ran a little more. Then, because we were just on the stupid boat for the rest of the trip, I biked for 30 and got another killer rowing sesh in for 15 mins. (Peg blue 246)

morning - 4 ship. More of the same for me. 4 run, 30 min bike, 15 min row. (Peg blue 250). Cruise is done tomorrow, and then there long trek home. I could definitely leave cruising to others. I loved the islands, but just wasting all that time on the boat kills me. Did read a good book, watched a couple fun show, discovered a fun little band, and enjoyed hanging with the wife. But would have rather spent the money and time on something else (but, since it wasn't my money I'll quit complaining!)

Ran each day this week - pretty good for vacation. 

Goals for next week: get putting in some work with the team!

AM - 12.75 Green Springs.  Before 6:00 came early this morning.  Even though I had been waking up earlier than this on the trip, it killed me this morning.  It was so wierd, I woke up thinking I was on the ship still, the room felt like waves and I was trying to look out to see the ocean... I am an idiot! Or just very tired.  Anyway... took Twix a mile and a half, since practice was early today with a long run.  I thought she would be pulling like crazy 'cause she was so excited to see us last night, but she did very well.  Then at practice we did a big Green Springs loop with some pick-ups.  I actually felt very good up until the very end.  Then I cut back because I was slowing the boys down.  Although the team seems a bit slim this year on total numbers (maybe just one of those small recruiting years, bumma), we've got some great talent and even better workers.  (Pace 292)

Had to say bye to Presto.  He's off to Tejas via Mexico.  His parting words were so Warbeast that they must be shared... "I am going to totally expose myself."  Then just after giving some hugs and sending him on his way, wazammm!  Another Warby.  Byron got back from his mish just Wednesday.  So he showed up halfway through the run and we got to chat a bit.  Such great guys, both of those Warbys.  Red Leader got back Wednesday, too.  And he had run with somebody and was there at the end of practice.  Another great guy.  It is always tough to kick out those kids that you develop such a deep bond with; but it is like they always say, "If you love them set you free.  If they come back they are yours, if not... they never were."  Or something like that! 

AM - 7.75 Grass. Ran somewhere with Twix and then around a bit for practice before we hit the grass. Did a few striders and wondered why I have lost so much of my running. Couldn't get out of bed to run any tempo with the club. I couldn't hang with them anyway - not that I am having a pity party, but good grief. (Barefoot '16 13.75)(Pace 296.75)

afternoon - weights. 

AM - 12 Twix/DM.  Got 3.5 in with the dog. Then up to the Dirt Mile for tempo. Ran with the second JV group this morning. They did a good job; the varsity guys were a bit too antsy this morning - but that is a good learning experience for them. Ran a mile with Elin and Laney after. (Adios 435.25)

AM - 11.5 Twix/ND. Getting in a little more with the dog in the morning. Up into the North Desert, under the freeway, for some trail roller coasters. Add in the sand and my fatigue was way up there.  I worry about future years.  However, I am totally pleased with what is happening for the immediate future. (Riders 559.75)

afternoon - weights

AM - 11.75 Twix/Coral Canyon. Took both dogs for a bit and then more with Twix.  Practice was out in Coral Canuon today.  So we ran another very hilly run. Ended with a bit of barefoot striders.  Super humid today after yesterday's rain, but temps weren't too bad. (Barefoot '16 14.5)(Peg 749)

AM - 10.75 Prospector. What an absolutely amazing run!  This is why I do this thing. Headed up into the desert with Twix and a few of the boys. The temps were nice and the humidity was down. The trail was perfect after yesterday's rain. Andrew came with us for his last run. Another awesome guy who has made my life better. I love that his whole goal  for the mish is to not get fat!  Fittingly, there was a beautiful sunrise and Andrew got to "enjoy" it!  Ended with a decent fast finish. (Sense 25.25)

Good week. Good mileage on some solid singles. 

Goals for next week: keep motivated even with the moratorium. 

AM - 11 Virgin Rim Trail. Awesome run with some of the Renegades up on Cedar Mt. Checked out the new location for camp and then hit the trail. It was nice and cool getting started. Tough running from the bottom up to the lake was tough, and the boys were on fire today and killed the trail, leaving me in the dust. Felt good and really had fun.  Happy Independence Day!  (Sense 36.25)

morning - 7 Sienna Hills. Pretty low motivation to run today since I can't be at practice. Slept in until 7 and then got out with Twix. For how decent my hips and achilles felt yesterday the opposite today. Finally warmed up after some vey slow miles. Then joined both Laney and Elin for their mile runs. (Riders 576.75)

morning - 5 Parkway. Just kinda chilling with Twix. Had a sighting of a bunch of the team out doing their thing. Good job!  (Pace 301.75)

morning - 7 ND. Molly joined us for a half mile, then Twix and I went up into the North Desert. Had another sighting of a bunch of the team. Legs felt like they had a little in them today off of the lower miles this week. And I had a little desire once I got going, so that was nice. (Cumulus 109)

AM - 7 Highland. Nice run with Twix this morning up onto the trail. On the way back spotted a bunch of the boys. (Peg black 541.5)

afternoon - swim for 15 mins. It been awhile since I swam, so it was a bit harder. 

AM - 15.75 Coral Canyon. Well, that was sucky.  Ran just a mile with Twix and then wanted to get a 2 hour run in. Went out to the Junction and up over Gilbert. Then down into CC by the elementary and looped back to the Junction and home.  Never felt good at all. The pace was super slow throughout. I don't care to be running a PR, I would just like to be able to run and not feel like a pile of crap. I've got some more blood test at the end of the month and maybe that will bring some answers as to why I can't heal or get in any shape. I know I haven't run hard in 6 months, but it's been a couple months of decent running and I should be able to do better than I am. Kinda bummed, but looking for continued improvement... I mean, at least I ran for 2 hours today, that's something. (Cumulus 124.75)

Felt like it was a good recovery week (until today).

Goals for next week: just keep doing whatever I do. It will be good to get back to practice. 

AM - 7.5 City Wells. Out running with the dog and I bumped into the team. So I ran with Nick for his last run before leaving tomorrow (don't worry, I didn't run with, coach, or interact the team; Nick and I did our own thing).  It was great having one last chat with him. I wish that every coach could get to work with a kid like Nick once in their career - hard worker, respectful, energetic, smart, leader, role model; I never had to get on his case with anything. He trusted me completely and I trusted him - and it worked out awesome, not perfect, but that's what makes it perfect. I've been blessed enough to have had a handful of guys and girls like him, and he's one of the best. (Riders 584.25)

AM - 10 Twix/Grass. Dog and I got three in before practice. Then some barefooting.  Felt pretty good today. Was able to talk/run with a few of the kids that I don't get to spend as much time with. And had a decent set of striders. My achilles have shown a little improvement (until the days that they hurt), not a lot of improvement in my hip though. (Barefoot '16 20)(Peg black 545)

afternoon - 2.75 DI. Weights - were I beasted as usual - and a 20 min run. Jumped in on the run to see if going in the afternoon would help keep the achilles stretched out more. I learned one thing, it is hot in the summer in St. Geezy.  (Adios 436)

AM - 11.25 Twix/Sand Hill. Both dogs for a mine and then Twix. Then the boys dragged me up Sand Hill from the Millcreek side. It was brutal; I was tired; legs felt the weights from yesterday; it was hot.  But I made it without stopping. Great guys. (Peg blue 261.25)

AM - 11.5 Twix/DM. Got just over 3.25 with the dog this morning. Then up to the Dirt Mile for the tempo. Really impressed with the team today - everyone gave a solid effort. Started off swing Addi doing her workout when I ran by with Twix; the younger/new kids gave a good push; Robs had the girls rolling really well (so pleased with how a few of them are bouncing back and making great physical and mental progress); I went with the JV crew and they dragged me to a great effort (6:44, :37, :35, :31) which pretty much did me in; and the V boys were having a solid workout (all of them stayed perfectly together, and their pace was exactly what we asked of them).  Pleased. (Pace 313.25)

afternoon - 2.5 DI. Weights and then a hot afternoon run. The heat really made me work hard. (Adios 437.5)

AM - 10.5 Twix/BHNP. Tired and painful running today. I had been thinking how nice it was to not have as much pain, but this morning right achilles and left hip flexor decided to fight back. Did the 2 mile version of the South Course and then out on the river trail. Ended with a few striders, but cut it short because of the hip pain and spent some time with yoga and stretching.  (Barefoot '16 20.5)(Riders 594.25)

morning - 12.5 Prosector. Got a late start because Deez slept in and had extra papers this morning (we were way past the 5 minute rule).  I hadn't really planned on running with the boys, but I didn't want to get out of bed (had plenty of excuses running through my head, especially after how bad injuries were hurting last night); so knowing they were meeting and that would get me going gave me a push. Ran Prospector from the top down. Started off nice; fell behind on some hills and then just cruised along. Trying to come to terms with it... Not that I won't get moving better eventually, but it's tough mentally.  In the back of my mind, there is still a some desire to race fast, but then I think about the training and really don't want to go there.  (Sense 38.75$

Good mileage week for me. Body feels it. 

Goals for next week: keep on cruising. See if I can hang with the girls on the 5k. 

AM - 14.5 Twix/Powerline. A day that makes me think, "Maybe I'll be able to run again!  Ran a couple with Twix on the DM. Then a good long run for practice. Most of the girls and guys were there, but still missed a couple - enough summer crap people. Frida came out and ran with the girls and Trevor is back I town and ran with us. We went into GS and then connected to the Powerline Trail (the destruction of the desert up there is so sad; and it is so sad that our elected officials don't care and continue to approve of it so everyone can line their fat pockets. Dropped into Middleton and worked our way back through DogTown. Threw some pickups in there and had an overall solid run. I've noticed the heart rate coming down a bit too. About a month ago it was low 50's high 40's. The last couple weeks have worked down through the 40's and today was 38.  Weight is still a it high. (Peg black 560.5)

AM - 8.5 Twix/Grass. Pretty worn down this morning, but got the usual run in with the dog and stuff at practice (where I ran mostly with Frida, Mike, Tyson, Ryan and Ells - good to have those formers runners around). (Barefoot 23.5)(Pace 319.75)

afternoon - 2.5 DI. Weights and DI run. Although it was 108, the heat didn't kill me as much as last week. (Adios 440)

AM - 10 Twix/AC. Pretty spent today and the right achilles hurt a lot today.  He first mile with Twix up on the DM was nearly 10 and a half minutes and included some walking. Although I eventually got moving a bit better, but still had tired legs and pain throughout the run. Everyone seemed pretty blah at practice today, too; so we switched out today and Fridays'  runs and just kinda chilled out on Telegraph. (Cumulus 134.75)

AM - 11 Twix/Hell's Hole. Felt significantly better today. Both achilles were back to the normal pain levels. Ran about 3.5 with Twix and then down into the canyon for hills with the boys. They sure are doing great. (Peg black 571.5)

afternoon - 2.5 DI. Weights and DI. 110 out there today. Pretty warm. 

AM - 12.5 Twix/Vernon Worthen. Not a bad morning. Got tired at the end and just kinda blah. Always enjoy running there in town and up the course; it is quite a bit cooler with all the shade trees (until you get out on the course/trail). (Peg blue 273.75)

AM - 10 Hurricane. Went over and ran the Pioneer Day 5K in Hurricane. Not up to speed, so didn't plan on running with the boys - instead, ran with Ry, Caroline and Addi. They did pretty well, but I took them out too hard for this point in the year. I actually felt pretty fine at 6:30 pace. Finished up and ran back to cheer for Pyper and then run in with Laney. Then joined the boys for their cool. They had a good run and are progressing nicely. Kody Watts took us up into some cave and trail, good stuff. (Pace 328.75)

I think probably my biggest miles in 6 months or so. Kinda fatigued, but getting in better shape. 

Goals for next week: find joy in each day. 

AM - 14.5 Twix/Mustang Pass. A couple miles with Twix and then off to practice. Ran up GS and into the desert. Mustang Pass was nice, but it was pretty hot. The water stop at the golf course on the way back was a life saver. (Riders 608.75)

Got to see Ruth - she is in the States for a month during her break from teaching in Dubai. She was my first state champ and then ran at USU and coached at Corner Canyon before this expedition. She brought me a license plate to add to my collection!

AM - 8.5 Twix/Grass. HR a bit high this morning, just not really recovering like I would hope. Ran a few laps with Twix on the DM and then down to the grass for practice. Ended with 4 striders. Kids Club was good and the best thing is that it's over for the summer. (Pace 335.25)(barefoot '16 26.5)

afternoon - 2.5 DI. A good set of weights and the the hottest run of the year - 112!  (Adios 445)

AM - 8 Twix/BHNP. A bit with Twix and then over to the time trial. Team ran very well. I didn't get as many miles in as usual, but whatevs. (?)

AM - 13.5 Twix/Coral Canyon. Good run with Twix this morning. In fact, the body felt so good that it really amazed me. I have been, I've been asking for a few moments pain free like this - and I got it... Thanks. At practice the feel good mostly continued. 4xbarefoot striders. (Barefoot '16 27)(Peg black 584.5)

afternoon - 2.5 DI. Weights and DI loop. Hot again, but a small storm dropped some rain right at the end. (Adios 447.5)

AM - 9.5 Twix/Fields. Ran some DM's with Twix. Both achilles were really junky today #bumma. Ran with the girls out in the Fields because I had to be done a little earlier. It was fun though. Those girls are fun to be around. (Cumulus 144.25)

morning - 10 Twix/IceHouse. Ran a bit on the DM with Twix and then took Ry over to Green Springs to run with her friends. I was going to run Powerline, but I saw Mikey and Julien and jumped in with them to go up IceHouse. They took off strong and I just did my thing. Wasn't fast up the climb, but I ran the whole way and that is a pretty big accomplishment. On top, there was a nice cool breeze; it made the run very enjoyable, and I felt like I could have just kept going. Eventually flipped and then totally wiped out on the way down. It was a pretty crappy wreck. Bruised up the arm pretty good, knocked my breath out, scraped up my knee pretty good, and I fell/rolled so quick it totally through off my inner ear and made me way dizzy and I dry-heaved about 10 times (didn't hit my head though, so that's good).  It took awhile to get back going and I took it pretty easy the rest of the way. (Sense 58.75)

Decent week.  Have been way busy with cross and other stuff and it's put a lot on my mind. 

Goals for next week: XC camp coming up. My goal is to be patient with the kids, a few of them have gotten under my skin lately. 

AM - 10.75 Twix/River Trail. Need to go back and update last week, so that will throw off some of the shoe mileage. Ended on a low note last week; my achilles was so ugly (literally, swollen and bruised) and I was beyond worn down. So I took Thurs-Sunday off. Anyway, today I felt quite a bit better energy-wise and did some scraping and wore some comp socks - that seemed to take the edge off. So the dog and I went out for a little bit and hen at practice we did a shorter long run down the River Trail with some pickups. Ended the day with a great family hike up to Kanarraville Falls to end the summer since I head back to school tomorrow. (Peg blue 284.25)

AM - 8 Twix/2450 Park.  Ran a few DM's with Twix and then over to the park for practice.  Kinda eventful as we managed to get Little Sarah's arm broken jumping the fence; that's fun.  Ended with  a few mediocre striders - shod, because I have been wearing comp socks to try and help the achilles.  XC race this evening.  (Cumulus 152.25)

AM - 9 Twix/GS.  Not much with Twix today, as I wanted to sleep in a little bit since school starts tomorrow.  I was pretty tired at practice this morning after a long day yesterday.  Team ran okay - showed the work we still have to do; but goal is to be fast in October and November not August, so patience and true committment are the keys.  (Pace 344.25)

afternoon - 6 (I think). First bigger afternoon practice on the first day of school. I can't remember where we went, but I remember it was hot and we stopped off where we could get water. (No clue on shoe)

AM - weights. Not running after weights to try and limit small doubles that don't allow my achilles to even warm up. 

evening - 6.5 Pine Valley. Kinda a guess on distance. I was pretty haggard. Heads out from Vis' cabin (that guy is such a boss!) out on the dirt road toward Baker. It was a climb back. When we finished, we went and swam in the stream - good stuff - followed by games and team bonding, then a way good psych sesh.  (Sense Pro 76.75)

morning - 11.5 Pine Valley. I'm all over the place here. It's 8/16 and I'm catching this up - his whole week I put in the wrong place and should be the second week of August, not the first.  Anyway, great run with the Renegades up Forsyth Trail to Burger Point. I was pretty worried coming in - I was tired yesterday, and last week at camp the boys killed me on the trail and this one is much tougher. We got going and I just kinda placed myself in the back of the boys getting a bunch of pics and enjoying the run. They stopped a couple times, but I just kept cruising along. We saw a lion kill and later some very fresh scat - kinda cool, but a bit scary too (the boys carried the deer head down the mtn on a stick! But it totally stunk, so I put it in a bag hanging off the bumper and it fell off on the way home!). So, by the end, I caught the boys and was able to stick right with them to the top. We had a little motivation talk enjoyed the amazing view as the girls got there and then headed down. Amazing run! Love working with Vis and these kids! (Sense Pro 88.25)

Not a bad week. Enjoyed running and that wierd feeling of school starting. 

Goals for next week: keep on keeping on with a postive outlook. 

Just some guesses this week - this should be the first week of August and I am going back. 2 weeks later. 

AM - 6 Twix/BHNP. A bit with Twix and then at the park while the team did a workout. Off to camp today. 

afternoon - 4 Deer Haven.  Up at camp and we just did an easy out and back on the road out to camp. (VertK 598)

morning - 7 Deer Haven. Dropped off the mtn toward Zion. Heinous hill on the way back, but so pretty up there. (Sense Pro 83.75)

afternoon - 4 Navajo. Easy run up at the lake and then pics. (VertK 602)

morning - 11 VirginRim Trail. Long run out on one of the coolest trails in the world. I felt horrid today. Tired, worn down, super hurt. Bumma to just try and survive on a run like this. (Sense Pro 94.75)

afternoon - 4 Deer Haven. Made it through. That's about all I can say. The week has been awesome for team and camp, but brutal on my injuries and fatigue. (VertK 606)

Leg was super heinous this morning; could barely walk. So I rode the bike while the team did their hill workout down and up the hill to Woods Ranch. I am not a biker, so the down was sketch, but I kept it chill; then the up was a major butt burner. 

Left achilles is real ugly today. 

Nothing today. Bummed out the leg. This week really took a toll on it. But loved camp with the team and with the fam. Amazing people in my life, I am so blessed. Hopefully next week Ivan get back running a bit and survive the beginning of school. 

AM - 12 Parkway. We've moved out long runs to extra early this season because of the heat. It is tough, but I am very impressed with the kids - nearly everyone who was supposed to be there was (over 40 of them at 5:30). Run was pretty good. Did get tired toward the end as the pace picked up. (Cumulus 164.25)

AM - weights. Pretty weak sesh from me this morning. Tired and just not super energetic. Didn't run with the crew after - the short shake-outs just aren't worth it on my pains.

afternoon - 7.25 Mosquito Trail. About 2 weeks behind; so I'll just start here and work my way back.  Afternoon hotness in full effect - weather says about 105, but cars and apps say 110 the past few days. Great run though. Boys are just doing great - really developing as a team; see a lot of great surf from the girls too. (Peg black 591.75)

AM - 7 Twix/AC. Decent little morning run. (?)

afternoon - 2 BHNP. Just a little setting up and taking down the course for the workout. (Kinvara grey 150)

AM - weights. 

afternoon - 8 GS. Good team run. (?)

AM - 7 Twix/AC. Got a bit in with the do hand then at practice. Race this evening and then the run-a-thon; long night ahead. (?)

0 - recovering from the run-a-thon.  Glad that is done.

AM - 12.25 Foremaster/Hell Hole.  Early morning run up Foremaster and then up the trail to Hell Hole and back through DogTown.  Good morning run.  Threw some pickups in there and those felt pretty good too.  (Peg blue 296.75)

AM - weights.

afternoon - 8.5 Hell Hole.  Went into Washington and dropped down Hell Hole and looped that all the way to 2450 and up.  Still warm; but 95 is so much cooler than 105, so I will take it.  (Riders 617.25)

AM - 7.5 Twix/AC.  Got up to get a little more in with the dog.  She hasn't been able to run as much lately because I don't get out as much in the morning (to limit doubles on my poor legs), and the morning walks don't seem to be quite enough for her.  So she was happy when we went almost 4.5 this morning.  Then 25 mins at practice.  Got a couple new pairs of Pegs.  Not that I am a Nike lover, but those are good shoes.  (Peg grey 735)

afternoon - 2 BHNP. Probably just a couple miles setting up the workout and joggin a couple recoveries with the team. Best workout of the year for the team. (Kinvara grey 148)

AM - weights.  Have been taking the dogs out on a walk on weights morning to try and stretch the achilles in a gentle manner as well as limit doubles and of course get the beast out of the house.  Had a nice 30 minute walk this morning.  My RHR has been skyhigh this week - up 10+ beats everyday.  Have had a bit of a nose and throat cold and just trying to recover from the run-a-thon.

afternoon - 7.25 Hospital/Trail to Nowhere. Did a run. (Peg Oly 7.25)

AM - 5.5 Twix/AC. Slept a little extra. Then the usual. (Cumulus 169.75)

afternoon - 8.5 Firestaton. Had do some major extensions on this run including a stop off at the Boilers for a good swim. Some barefooting with striders at the elementary to escape the pointless lightning warning. (Peg grey 15)(barefoot '16 28)

AM - 12.5 Twix/Foremaster.  Got a couple in with the dog then practice.  We had a few less minutes today, so glad that I got out for 15 with the dog.  Run was good.  We threw in 10x100m hills toward the end.  It was the strongest I've felt on hills in quite some time.  (Peg grey 27.5)

AM - weights. And the usual walk with the dogs. 

afternoon - 7.5

AM - 7 Twix/AC. (Peg Oly 14.25)

afternoon - 2 BHNP.

AM - weights and dog walk.

afternoon - 7.5 

AM - 7 Twix/AC

afternoon - 9 Dirt Mile.  Warmed with the boys.  Then tempoed for 20 mins with the girls.  Finished up with a good cool.  (Peg grey 35.5)

morning - 8 Sullivan Loop.  Took Ry down to Sully and then ran the loop with Twix.  Felt good and enjoyed the run and sleeping in.  (Peg Oly 22.25)

Weeks are just moving by.  Glad that I have been able to run a little bit.

Goals for next week: I really don't have any running goals right now other than to be able to keep running.

morning - 12.5 Twix/Suicidal Tendencies. Woke up in time to get a little bit with Twix. It helped stretch out the achilles and get me moving for the day. Then over to the Sanra Claea trails. Very solid run on Suicidal. Kept up with the boys, enjoyed the nice temps, and loved the beauty of the desert. Very grateful for being able to sleep in to around 6:30 each of he last three days. Thanks to all those early labor forces who fought against the oppression of the corporate machine.  (sense pro 107.25)

AM - walk with dog.

afternoon - 3 BHNP.  Just ran around the park setting up the course and with the girls a bit. (Peg gre 38.5)

AM - 3.5 AC.  Slept in this morning.  Shouldn't have done that, but I was pretty spent.  Twix will be mad at me about that.  (Cumulus 173.25)

afternoon - 1.5 Dirt Mile.  Ran the loop and a bit helping set up the course.  (Cumulus 174.75)

AM - walk the dogs and weights.

afternoon - 8 GS.  Ended with 4x200.  Didn't do too bad on those.

AM - 8 Twix/AC.  Out with the dog and then on the usual for practice.  (Peg black 599.75)

morning - 9.75 Sugarhouse.  Hit up the State course for a fartlek workout.  Felt okay; still feeling it a bit from the hot afternoon runs.  But it sure was nice this morning.  (Peg grey 48.25)

Had a little stronger end to the week than what it was shaping up to be, so that's nice.

Goals for next week: Hopefully keep feeling better.

AM - 12.5 River Run.  Made the loop down onto the River Trail.  Hit 10x100m hills on 2450 on the way back.  Kids had a lot of energy on the hills; I had none - it made for a pretty big gap.  However, I felt great on the run until the end when my achilles started to really hurt.  (Peg Oly 34.5)

AM - walk with Twix and weights.

afternoon - 8.5 Twix/BHNP.  Ran about 4 with Twix before today's meet.  Then over at the meet, ran 4.5 more setting up and then with the boys as they did their post-meet workout and cool.  It was a good day for Panther harriers today.  (Pace 352.75)

AM - 7.25 Twix/AC.  Very painful start to the day with the right achilles really acting up this morning.  Got 4 in with Twix around the neighborhood.  Then 25 mins with the team this morning.  Ended up with some pretty week plyos.  (Riders 624.5)

afternoon - 7.25 FireStation Desert.  Up into the north desert after picking up Alex who forgot some shorts.  Hit a short dip in the Boilers to round out the run.  Achilles still flaring up.  (Peg Oly 42)

AM - Walk and weights.

afternoon - 7.75 Trail to Nowhere.  Ran down the trail to figure out stuff for the car wash on Saturday.  Achilles a bit more bareable today.  (Peg grey 56)

AM - 7.75 Twix/AC.  Took the dog through DogTown and get a little mileage on a nice morning with a touch of fall in the air.  Then a few more miles with the team.  Ended with a pretty tired set of plyos.  (Peg blue 305.5)

afternoon - 7 FireStation desert. Just a bit of running in the heat with a nice dip in the Boilers. No strides for me after; my achs didn't feel like it. 

morning - 9 River Trail. Got to sleep in a bit and have the run before the car wash. I was a bit tired throughout. Car wash was good and tiresome. (Peg Oly 51)

Week was okay for running, stressful for other things. 

Goals for next week: enjoy Bob Firman. 

AM - 14.25 Twix/Sullivan. A little with the dog and then a good 90 min with the team. Went up the trail to Hell Hole and then the Parkway and GS. It was a decent run. Had 2x2 mile AT tempo. Actually felt really good there. I'm thinking it was my hardest "workout" in many many months. (Peg grey 70.25)

AM - walk with Twix and weights.

afternoon - 8.5 DogTown.  Out and around into Washington with a big crew of guys.  It sure is a special group this year.  (Peg Oly 59.5)

AM - 7.75 Twix/AC.  A bit of a humid run.  The clouds and rain came in last night and kept it fairly warm.  (Riders 632.25)

afternoon - 4.5 BHNP.  Just witnessed the greatest all-around team workout I've ever seen.  Varsities were just straight up solid.  Upper JVs were clickeing like they never have.  And lower JVs were showing huge signs of improvement.  And the best thing was... none of it was done outside of the threshold they were supposed to be doing.  Obviously pleased.  (Kinvara green 417.75)

AM - walk and weights.

evening - 7.25 SugarHouse. Ran for 60 on the course including some strides on key parts of the course. Just got done before the big rains hit. Finish the drive to Boise tomorrow. (Peg grey 77.5)

morning - 3 Dry Creek.  3 up on the woodchips.  

evening - 3 Eagle Island.  Ran the course with the boys up to Bob Firman.  (Kinvara blue 329.75)

morning - 4.5 Boise.  Ran with Vis near the hotel.  It wa a nice morning out.  Now that I am writing this after, I can say that spirits were high and we expected the teams to run very well... they didn't do as well as hoped.  (Peg grey 82)

Another week up/Another week down.

Goals for next week: It is hitting a little bit that this is marathon week.  But it is hitting more that XC is actually nearing an end.  I don't like it. So the goals... stall time.

AM - 12.75 Twix/River Trail.  Could have used a lot more sleep today... Ran a bit with Twix and then with the team on the River Trail.  Threw in 10min at 5:50 pace and after a 6min rec a mile at 5:45 (was around 5:35, but slowed the last .25).  To think, normally I would be planning on that pace or quicker for 26 miles this weekend.  Kinda weird now.  (Peg Oly 72.25)

AM - walk with the dogs and then weights.

afternoon - 2 BHNP.  Just a short run today setting up and picking up the cones for the workout.  (Kinvara grey 152)

AM - 8.25 Twix/AC.  A touch more this morning with the dog just becuase I got ready a little quicker.  Then the boys hit a little extra this morning.  Even after a couple tougher days, they seem to still have a little pep in the legs.  (Peg 31 757.25)

afternoon - 7.75 DogTown. Out into Washington. Kinda tired. (Cumulus 17 182.5)

AM - dog walk and weights. 

afternoon - 7.75 GS. Same time as yesterday, so guessing on the mileage. Had to double back so Mikey could get all the stuff getting asked to Sadies. (Peg black 608.5)

AM - 8 Twix/AC.  Dog and I went up along the Parkway and somehow made it back through the Dirt Mile in the pitch black.  Then a solid 25 mins with the team.  Decent morning run.  Nice to be out enjoying a fall morning.  (Peg grey 90)

AM - 9 Santa Clara Parkway. Out early with the team to get some miles in before helping with the marathon. Fun run out on a side of town I hadn't run in for awhile. Then really enjoyed helping out at aid station 22. We were without a doubt the best aid station - and I didn't even need to see the others to know!  Really enjoyed seeing and cheering for all my friends out there doing awesome things!  Happy I was able to give back just a little to the life that has given me so much. (Peg Oly 81.25)

Decent week. Legs holding up. Mentally holding up with not racing this week. 

Goals for next week: see if maybe I can push myself a little more. 

AM - 12 Twix/Parkway. Stomach didn't agree with me a lot this morning. But the run was good. (Peg Oly 93.25)

AM - walk and weights. Shorter walk with both dogs because I slept in a bit. Good lifting session. 

afternoon - 8 Roller Coaster. Stomach acting up again today. But the run was fun and hard. The roller coasters brought up a bit of that ehh in the lungs and stomach. (Peg black 615.5)

AM - 6.75 Twix/AC.  Most of the talk this morning revolved around clowns and about how we really want to dress as clowns for our Halloween run (but don't want to get shot) and really want to scare the girls as clowns... good stuff.  (Peg Oly 96.75)

afternoon - 2.5 Snow Canyon.  A little more running around with the varsity teams as they set up their workout course before the JV race today.  (Pace 355.25)

AM - walk with Twix and weights.

afternoon - 6.75 Clown loop.  Just a big loop all over the place.  (Peg grey 103.5)

AM - 6.5 Twix/AC.  Took the dog through DogTown and then practice.  Achilles is putting on a decent hurt, but that is pretty usual near the end of the week.

afternoon - 1.5 school. Just a little setting up cones and briefly cooling. Had to do the worst duty as a coach today - inform an awesome kid that he will be off the varsity for Region. It is the bummer of having a deep squad; every year someone has to be left off. I would rather deal with jerk kids or even bs administration crap than see the tears well up in the eyes of a kid that you totally admire and has given heart and soul to the team. (Pace blue 73)

morning - 8 Razorbacks.  Ran up in Cedar before the SUU collegiate meet.  Fun run up on the Razorback trails.  Forgot how brutal those steep climbs are.  Fun meet; got to watch some of my former runners Kaylee and Mike.  (Peg Oly 101.25)

The week was resoundingly the same as most others as far as running is concerned.

Goals for next week: Help the team run the best that it can on Tuesday at Region.

AM - 11 Twix/Hospital.  Ran with the dog and then the team.  Team had a little pep in the legs.  I think mostly excitement for tomorrow.  Tried to slow them down a little without taking any zeal from them.  (Peg Oly 112.25)

AM - 8 Twix/AC. Nice morning run with the dog and then the team. Region today - went well 3-peat for the girls and the guys are just right there with the Hells (6 points today) and ready to make the jump. (Peg grey 111.5)

AM - 8 Parkway. No morning practice, so I  enjoyed a good run with the dog. Longest she's run in awhile. Pace was pretty decent as well. (Peg blue 312.5)

afternoon - 6.5 DogTown. Just an easy run out with the team. Talked a bit about the race and everyone was in good spirits about our progress this season. (Peg black 622)

noon - 7 Middleton Trail. Warm and sandy. A good trail run, but the sand did set off my achilles. (Sense Pro 114.75)

noon - 9.75 BHNP. Great workout at the park in the early afternoon. Warmed for 15 and then striders. I felt great on the striders and thought I might be starting to get a little something going after the good run the other morning and now this. Did 10 min of goal rp +1min tempo which went really well (for me and the team). Then we did a little longer recovery and into 3x2min at rp +30sec and 4x1min at rp all with equal recovery. I wasn't quite able to hang with the boys on the 1min, but it was my best workout in a long time. And super fun to run with the team. They (boys and girls) will do great next week. (Peg Oly 122)

Didn't get out today.  That's life.

AM - 7 Twix/school.  Ran around 4.5 with Twix around DogTown.  Then a bit with the team for their warm and cool.  Leg still hurt quite a bit from Friday.  (Peg Grey 118.5)

AM - 8 Parkway. Had a good run with Twix. Pace was solid throughout and legs felt good 'cept some tightness in my right hammy. (Peg Oly 130)

evening - 4 Sandy. Hit the usual pre-State park run with some striders and then a good game of Coach v Team dodgeball. (Peg blue 316.5)

morning - 9.5 Sandy. Ran with Vis and Decker down the rail trail toward Draper. Then a short run with the team by the mall when we got back. (Peg grey 128)

afternoon - 8.25 River Trail. My dang hammy is just yucky. But it is hiding my achilles pain!  But the run was good and decently quick. (Cumulus blue 190.75)

afternoon - 8 Parkway. Another decent run. Went into it feeling a bit tired, but just kind of ran through it.  I think a lot of the guys felt the same way. Hammy is improving. (Riders 646.75)

AM - 8 Parkway. Another good run with the dog. No watch, but the pace was pretty decent. If I didn't hate waking up so much life would be very good. The temps were so nice, saw a shooting star, hammy is feeling nearly healed up, achilles isn't dropping me, still on a bit of a high from the team running so well at State, team got recognized at the fball game last night, fam is doing well (waiting for Py to march in a parade right now and everyone else is watching Laney play her first volleyball game). Just finding joy in life 'cause it isn't always like this. (Peg 765.25)

Enjoyed the week. At peace with my running. 

Goals for next week: I actually wouldn't mind speeding up a bit. I think I'll try some of he tempo with the boys this week. 

AM - 12.25 Twix/River Trail.  Nice to get a longer run in.  It is good for me to do that once in awhile.  I'll need to make sure I am disciplined enough to get some longer days in when the team is on break in a month or so.  Felt a little tight and tired by the end.  Hammy didn't have any pain and achilles was pretty decent.  (Peg Oly 142.25)

AM - walk and weights.  First time back in the weight room in a couple weeks; will probably feel it a bit more than usual.

afternoon - 7.25 Firestation Desert.  Did run into any tortoises - bumma.  Was a bit of a tired run, and warm, but good.  (Peg black 629.25)

AM - 7.5 Twix/AC.  Good little run with the dog and then the usual at practice.  Plyos after.  Some improvement with the achilles in the last week.  Hopefully it continues.  I'll have to watch and see if the ploys hurt it at all.  (Peg blue 324)

afternoon - 8.75 Dirt Mile.  Tempo up on the dirt.  I think this was our best team workout of the season.  I could not be happier about this group and what they have and are accomplishing.  The boys loosing who they did and to come back this year; the girls to go through what they did and to have the season they have... awesome stuff.  The tempo was long, so we worked on controlling the pace and just working on strength and not pushing out of the training zone we wanted.  We went 6:38, 6:31, 6:23, 6:18, 6:16, and 5:52 (for .75).  It was a great workout and somehow I even held in there.  The girls did equally awesome.  Happy.  (Peg Oly 151)

AM - 7 Twix/AC.  Kind of some pains in the achilles.  Didn't know if it was end of the week pains or because of plyos the other day.  So I didn't do plyos today and probably won't for the foreseeable future.  (Pace 362.25)

afternoon - 8.25 Fields. A bit tired out into the Fields. Hit some striders at Riverside. (Pace blue 81.25)

morning - 9 Sullivan. Was just planning on running with the girls, but the boys showed up and VI's was there, so Twix and I joined in with them. We and a good run up the trail and then into the trail above the dump. Twix was a beast and enjoyed being out with her boys. 10 min fast finish was good. (Peg grey 136)

Good week. Enjoyed running and life. 

Goals for next week: let's see if we can make it a bit like his one. 

Messed up and skipped Thursday. So this is actually Thurs and those days should be bumped back to Fri and Sat. 

AM - walk and weights. 

afternoon - 5 Fossil. Another pointless school meeting got me out after the team took off. So went reverse and met them. Around 85 degrees. Not quite fall yet. 

afternoon - 3 AC.  No morning run 'cause my finger hurt too bad.  Halloween run after school.  Because of my finger stuff, I didn't really think about a costume, but the kids had some good ones.  Run was mildly painful on the hand, but bearable.  I was breathing super hard and struggling otherwise though.  (peg black 632.25)

*On Saturday night, I tried to rip my finger off in the chain of  swing and got a compound fracture of my left middle finger... #bumma.  I guess I won't be hitting my goal of a good solid week.  I was actually going to try and get into the Snow Canyon Half on Saturday and start working back toward some more serious racing in the winter halfs.  Not that I won't still have a goal of St. George and DogTown Halfs, but any hard running will have to be put on hold for a bit.

afternoon - 7.5 GS.  My arm is tired from holding my hand up close to my chest all day and all run. But the run was good and the finger didn't hurt any more than the rest of the day. Didn't use any heavy med last night or any ibu all day. Hurt a bit, but I survived. (Peg oly 158.5)

afternoon - 8.5 BHNP. Warm and cool around some long reps that I ran with the main JV crew. Ran them at 8k pace for a 18:00 5k - which was 5:50 pace. Did 2000, 1600, 1200, 1600. The group did well. Looked like all the groups did well on a physically and mentally tough workout. Finger didn't bug too bad. Always just worried about hitting the finger - plus it is a pain to hold it up high near my chest and to not be able to bend the fingers. But just happy to still have a whole finger! (Peg blue 332.5)

afternoon - 7.5 DogTown.  Easy run out into Washington ended with 6xstriders.  Good day for recovery from yesterday's hard effort.  (Peg black 639.75)

AM - 7.5 Twix/AC.  Decided to run this morning sice I won't be able to go this afternoon with the race.  Twix was happy to be out for 4 miles around the neighborhoods.  I can get a slight bend at the first knuckle of my finger now.  That, combined with a little more confidence that I won't get it bumped and a little less pain when I don't hold it up, has allowed me to start improving my form just a little.  (Peg grey 144.5)

morning - 10 Prospector.  Just another amazing run in the desert with Twix. I've been a little worried shell done something stupid and trip me or cause me to fall (just because that's what she does, plus I'm holding her on the right side instead of the usual left), but I was able to relax and enjoy a beautiful morning in the desert. (Sense pro 124.25)

Wasn't quite the week I wanted, but it ended upon okay. 

Goals for next week: keep building back into it. Back to the doc on Thurs, so hopefully it's all healing up correctly. 

AM - 12.5 Twix/Parkway. A little with the dog in the early morning. Then to practice for an 80 min run with some pickups. Was a good run. Felt a little worn down in the pickups, but all good. (Peg Oly 161)

AM - walk, but still no weights. 

afternoon - 7.5 Shoe Run. Some kind of weird version of he shoe run, but it was good. (Peg black 647.25)

AM - 7 Twix/AC. Good morning run. (Riders 652.75)

afternoon - 8.5 Dirt Mile. Up to the dirt for some 800's. The team did K's, but I'm not super confident in my fitness and joined them 200 in. However, I ran real well and probably could have done the whole thing. So that is good. Also feeling more comfortable with my finger, so I have been able to relax my arms and hand more to get closer to normal form. Hit 5x800 at 5:10pace. (Kinvara green 426.25)

AM - 3.5 Twix.  Just a short run this morning with the dog.  Still can't lift, so I used the time to work on some cross stuff.  Won't be able to run this afternoon, 'cause I am finally going to the doc to get the cast off! (Cumulus 194.25)

AM - 6.5 Twix/AC.  Usual morning stuff.  Getting hard to wake up in the morning, but at least I am waking up.  Running with my new split is a lot easier than the last wrapping.  Finger was pretty bruised and swollen.  Got the stitches out and that kinda hurt.  (Peg grey 151)

afternoon - 5.5 DI.  Warm and cool with the team around their 1600 on the track.  Also hit 10 mins of tempo with them after the race.  They handled it like it was nothing.  They are supremely fit right now.  (Cumulus 199.75)

morning - 7 Fields. Ran with the girls out in the Fields. They were fun. Such an awesome group. Had a lost dog join us for pretty much the whole run. (Peg 31 772.25)

Pretty good week  feeling confident in my finger and running  

Goals for next week: race week!  It would be great to see the kids hit their full potential  

AM - 11 Twix/Foremaster.  (Peg blue 343.5)

AM - 6 Parkway.  No morning practice, so I ran 6 with Twix.  (Peg Oly 177)

afternoon - 5.5 DI/GS.  Warmed and cooled with the team around their short track workout.  (Kinvara green 431.75)

AM - walk the dog. 

afternoon - 8 Parkway. Not a bad run. Planned out tomorrow's F5 court preceding. Will Carson be able to go to NXR?!  #sworntosecrecy (peg black 655.25)

AM - 6 Parkway. Hit the run in reverse this morning. A bit cooler out, but not as cold as I expected. Saw a great shooting star over Shinob. I see a lot of them in the morning, but always forget to write about them - I think shooting stars are very cool and actually can bring some peace and significance to our lives. (Cumulus 205.75)

evening - 4 Kingman.  Just an out and back in the beautiful metropolis of Kingman, Az., on the way down to Nike SW.  (Peg grey 155)

AM - 6.5 Kingman.  Robs and I did a triangle shaped run along the streets of Kingman.  Good cool temped run.  The only prob was that the cold shoots right into my finger and really hurts.  (Peg grey 161.5)

evening - 3 Casa Grande.  Ran the course with the boys.  They were a little tense with each other.  (Peg Grey 164.5)

AM - 4 Eloy.  Just an easy 4 out and back into the darkness of Eloy.  You can see forever out there in the desert.  Eloy was a pretty good place to stay; although not the nicest place in the world, the convenience to Casa and the race was beautiful.  (Peg grey 168.5)

Ran a bit more at the races, but won't count it.  The kids ran well.  Really proud of the JV guys for holding there own.  Most of the V guys ran pretty well (placing 14th in the championship race).  And the V girls had a very solid race - even though the speed ratings don't show it, weird (placing 8th in the championship race).

Goals for next week: achilles has started to increase pain a bit this week, don't like that.  Want to enjoy some good trail running over the break.

AM - 6 Twix/AC.  Just beat the big storm.  Rain was killing it just after we got finished.  (Peg 31 778.25)

afternoon - 8 Hills.  Went over to the hill by my old church and ran 2 sets of 2 hard downhills and 1 hard uphill.  This was super tough for me.  The up hills are tough and the downhills are tougher.  Then finished with a 10 minute tempo at 6:00 pace coming back to the school.  That part of the workout felt nice.  Achilles (right) is really starting to hurt again.  (Cumulus 213.75)

AM - 5 Twix/AC.  Not a lot this morning.  I am getting pretty tired in the mornings now.  Plus both achilles are hurting (especially the right), so I thought about just not running this morning.  But, the dog needs a run and so I got up and got a little in with her.   Ready for the holiday weekend.  (Peg Oly 182)

afternoon - 7.5. Devil's Loop. Up around the townhomes by my house. My legs are jacked. (Peg blue 351)

morning - 5.5 Twix/DI. Just a few miles with Twix up on the runway. Then a couple warm and cool with the team. They had a fantastic workout today... gets me excited for track. (Peg oly 187.5)

morning - 9 Dino Tracks. Waited until mid-morning to get out. Didn't have a lot of desire to run today, but finally got to it and enjoyed it. Twix and I ran Dino Tracks and then extended up the runway a bit. Later I mowed the lawn in shorts... try that on a normal Turkey Day!  (Sense Pro 133.25)

morning - 8 Parkway. Got out mid-morning again. Ran the extended Parkway from home. Put 4 miles of some controlled tempo in. No watch, but probably around my new Tubman pace - 6:20-6:30. Felt fine, only stress was on the dog who figured about 3.75 at that pace was enough. (Peg grey 176.5)

morning - 11 Mustang Pass. Nice morning run up into the desert with Twix. She was very happy to get to run for much of it without her leash. The trail wasn't in very good shape and I lost it a few times. (Sense pro 144.25)

Decent week. Achilles feels better here at the end of the week than earlier. 

Goals for next week: keep on trying to get in shape and keep the achilles improving. 

AM - 5.5 Twix/AC.  A couple with the dog and then last team morning run.  The cold has gotten here for real finally.  Not that it was the worst thing ever, but no more 40's and 50's in the morning that is for sure.  (Peg blue 356.5)

afternoon - 10.5 River Trail.  Good run with the guys today (the handful that are still out).  We hit a decent run on the way out; then then way back was just kind of a turning of the screws.  We ended up with a 6:45 ave which is pretty good for any run, let alone with the big clumb up 2450 for the last mile and a half.  (Peg black 665.75)

AM - 5.5 Parkway.  Ran reverse Parkway with Twix.  Didn't want to go too far or hard after yesterday's bigger miles and quicker pace.  Will take this afternoon off to try and keep the achilles runable.  (Riders 659.25)

AM - 4 Twix.

afternoon - 8.  Ran something, somewhere, with some shoe.

AM - 4 Twix.

morning - 3 Mt. SAC.  Ran the course with the girls.  (Peg black 668.75)

Nothing today.  Ran a bit cheering for the kids.

afternoon - 10.25 Parkway/DM.  Warmed up for about 5 with Twix around the Parkway.  Then up to the DM for some 800's.  Basically trying to decide where to start some workouts, but decided to do some 800's at 2:45 pace (for a CV type of workout).  Might be a bit out of range for me with the shape I'm in, but whatever.  The workout was good.  Gave me a little of that hard run burn without taking it too hard.  Ended up with 4x800 (well actually 1/2 miles) at 2:45.  'Cept the last one, I wasn't really paying attention and went for 3mins.  Did them with 3 min recovery.  Good start to trying to get in some sort of shape.  (Peg blue 366.75)

AM - 6 Parkway.  Ran the Parkway in reverse.  Wasn't sore or anything, but the run seemed to take forever.  Twix was happy to get some more miles in.  (Peg 31 784.25)

AM - 4 Twix.  Dragged myself out of bed and got a few miles in.  The winters are just the worst thing in the world for me physically and mentally.  (Riders 663.25)

AM - 4 Twix.  Ran the reverse loop of yesterday.  Set a goal of getting up and being okay with going just 4 this morning and actually did it without beating myself up.  So hooray for me.  (Peg Oly 191.5)

afternoon - 10 Parkway/tempo. Did the tempo loop. Felt strong and relaxed hitting 5:56, 6:05, 6:09 and 6:12. A little tired toward the end, but kept it relaxed and just finished it up. Goal was around 6:10, so hooray for me. (Peg black 688.75)

AM - 6 Parkway. Hit the reverse direction with Twix this morning. Got my cast off my finger yesterday and so I was able to wear a glove instead of a sock. (Peg grey 182.5) 

morning - 12 Bracken's Loop. Decided some trail time would treat me best today, so Twix and I went up into the desert and had an awesome run. Bracken's isn't a very traveled trail up at the top because of the sand, but it takes you past some of the most beautiful territory and rock formations in SoUtah. Just had a very nice run. Great way to end the week. (Sense 156.25)

Week was kind of up and down. I always struggle in the winter - the cold, the dark, the end of the quarter, having no team around. All this stuff kind of bums me out a bit. So I was kinda ehh for some of the week. But also had some good runs: today and my two workouts were good. Plus I made it through the week without hardly any killer achilles pain. 

Goals for next: try and wake up a little better and have another solid tempo and CV workout. 

AM - 5 Buena Vista.  Hit the old 5 mile BV run.  It was a good run.  Twix was her usual self.  Had a great sleep last night and it was a good start to the week.

afternoon - 9.75 DM. Warmed up on the shortened Parkway for 3 and then decided - because I was feeling super crappy and hoped it would open the legs up a bit, and also because it is actually just a good way to get a workout going - to do a mile at threshold (aka Tinman tempo - 6:30). This didn't really loosen me up at all, but whatever. Hit the 1/2 miles at 2:50, :44, :45, :44, :41. Good workout. Lungs felt stronger than last week. And I felt mentally stronger too. (Peg 31 795)

AM - 6 Parkway. A bit more pain in the achilles than I've had the past few weeks. Warmed up about a mile into it, though. (Peg Oly 197.5)

afternoon - weights. First time lifting in 7 weeks (since breaking the finger). Didn't hurt too much and was able to grip the weights enough. Will probably be a bit sore tomorrow. 

AM - 4.5 Twix. Chill morning run with the dog which finished with 4xstriders. On my striders, I have been really trying to work on a solid butt-kick. I can tell my back kick is solid when I feel a little tug on my quads. I have also been trying to work on having a little spring in my step in every hill I encounter. I think these two focuses will start to bring back a little more speed and pep in my step. (Peg black 684.25)

afternoon - 7 Highland. Took Twix up onto the Highland Trail. It was a decent run, but there were too many people with there dogs off of leashes. I ran into more dogs than I usually see if people in the whole run. (VertK 613)

AM - 4 Twix. Ran the reverse direction and added Bella Vista instead of Pine Valley. The sunrise on the way to work was absolutely inspiring. (Riders 672.25)

afternoon - 9 Parkway tempo. Weights at school and then home for the run. Felt super blah and wondered how much I would get out of this. Tried to just chill and let the pace come to me. Went 5:55, :46, :56 and 6:11. Thug actually went pretty good. Changed the third mile to go across 300N to 300W instead of just down Main and Telegraph to avoid traffic. Maybe a little harder, but actually ran it pretty well. Briefly considered going into a 5th mile, but the 4th was pretty tough, and I decided until I can bring it down to not force another. Cooled for about 1.75 up into the DM. (Peg grey 191.5)

afternoon - 9 Sullivan. After a long day of grading and getting ripped off by the door decorating officials at school, Twix and I looped down onto the river trail. It was a pretty good run with a beautiful sunset. (Pace 371.25)

morning - 7 ND. Slept in and eventually got out with Twix. Wasn't too stoked to run today, so any run was a win. Pretty cold out and I was dressed for the chill. Also Twix decided to take off like an idiot when I let her off her leash. But I like running up there and making some trails. I my dream life, it would've made into a desert park and an XC course would be made there. (Peg blue 373.75)

Week was pretty good. A few more miles and decent workouts. 

Goals for next week: need to make sure I get up and run because if I sleep in too much, I don't want to really go. 

afternoon - 7.5 DogTown/AC.  No run this morning.  Got a head cold over the weekend and it is beating me up.  First day back for practice this afternoon.  Trev and Mike showed up, so it was fun catching up with them.  Ran into Washington for 30 and then we extended around the AC and such.  Pace was actually pretty solid throughout.  (Peg Oly 205)

AM - 4 Twix. A bit with the dog. (Riders 676.25)

afternoon - 7.5 PVMS. Over to the MS with the team and some grass running. Ended with some striders. Then finished up with DI with Mike. (Pace 378.75)

morning - 4.75 Runway. Ran out on the runway and looped it to King's Row with Ry and Twix. Achilles hurting a bit. (Peg blue 378.5)

planned on running a tempo with Mike and Trevor,but I stepped on a nail while helping James move some stuff today and that kinda took me out of it. On he plus side, I just had a tetanus shot with my finger, so I didn't need another one.  

morning - 9.5 DogTown/Parkway. Ran around town with Ry and the dog. Then went to try and do sort of tempo. Felt okay at first, but looking back I could tell I was off (still sickish, tired, leg hurting, little motivation, soaked and cold).  First mile was 6:00 and then a bit better for 2 at 5:50. Instead of just going the normal four, I wanted to start working on more and thought 2x3 would be a good way to stretch myself. So because of the rain, I decided to stay off the DM and try to loops of the 3. This meant a super hard mile 3 and I was sucking big time. Only hit 6:30, so I just cut it and called it life. One good thing, my toe didn't hurt. (Peg grey 201)

morning - 5 Parkway. Hit the reverse route with Ry (and Twix, of course). Just a decent run with the dog being a pain as usual. A little drizzly. (Peg black 688.25)

morning - 5 Twix. Ry and I finished off the week with an extended Twix route. Raining solid throughout the whole run again. We threw in 3x3min tempo fartlek. Ave pace was 7:50 and Ry is handling these quicker runs easy. I think I'll chat with Vis and see what he thinks about having the V girls work their ave E run to that 8:10-:15 area. Achilles still hurting pretty bad. (Peg 31 799)

Week wasn't great (sick, slow, achilles) but it has been fun running with Ry. 

Goals for next week: just try and get back on track a bit. 

morning - 5 Bonneville Shoreline. I thought Ry would enjoy some awesome snow trail running... I was wrong. Snow was pretty deep and she was worried about falling the whole time. The snow was deep and it was cold, but it was so pretty. There's this new (to me) awesome suspension bridge. Was really bummed that the phone froze up and I couldn't take pices - should have taken the GoPro. Twix, of course, loved the snow. (VertK 618)

morning - 4.5 Sego Lily. Just kind of an easy run with Ry and the dog. Very cold, below 10. (Peg blue 383)