Relentless

morning - 8.5 Mustang Pass. Ran a little with Twix and then we went and ran with Ry and the Bushar/Baker cuz up on the trail. Good relaxing run. (Peg 31 807.5)

morning - 4.5 Twix/Grass.  Ry and the dog and I went out for an easy run around the neighborhood and stopped off at the ball fields for some grass running and striders.  And then later, she passed her permit test.  What a big relief!  Now to drive!  (Peg black 692.75)

AM - 6 Parkway.  Twix and I were up early to hit the run.  Teacher day back at school, so I didn't have time to run a ton, but still getting back into the early morning groove.  Dentist later.  (Peg grey 222)

AM - 5 Twix.  Looped around with Twix this morning in the light rain.  Stopped off at the ball fields and did some striders.  Those are feeling pretty good.  (Cumulus 218.75)

afternoon - 8.5 Old Man's. Went over and did some hills reps with the boys. Good to be back with the team. (Peg Oly 221.75)

AM - 4 Twix.  Snowed a bit last night (2 inches at my house) and left everything an ice rink this morning.  I lived in Cedar for 3 years and Salt Lake for 3 years, and this was the iciest run I have ever done.  Everything was straight ice.  Took me 40 minutes to do 4 miles and I was done.  I was also worried about Twix's feet.  Pretty cold, too; much colder than forecasted.  Sun will melt it all away in a few hours.  (Peg blue 394)

morning - 14.5 Parkway/Fields. Took Twix out on the Parkway, and we had a pretty good run. Dropped her off and got Rylee and joined some of the girls for a good run in the Fields. Saw a ton of awesome birds: first an adolescent Golden Eagle sitting on a telephone pole, which was totally awesome; then a bunch of hawks and falcons; and some blue birds that were so vibrant and bold. I love birds and they all looked so cool against the white of the snow and red of the cliffs. (Peg grey 236.5)

Good week. Enjoyed it.

Goals for next week: keep working to improve and enjoy each day in all aspects.

AM - 4 Twix.  Rainy run with the dog.  (Cumulus 230.25)

afternoon - 12.25 Fields.  Out into the Fields from school for our long run.  Hit some pretty muddy spots, but it was all good.  Had a few sets of pickups and those were solid.  (Peg oly 234)

AM - walk with the dogs and ab workout.

afternoon - 5.5 Temple Quarry. Kind of a guess on the distance. Just out enjoying a easy trail and learning about video games. Glad it was chill 'cause I was sick today. (Vert K 623.5)

AM - 10.25 Twix/Hospital. Ran about 3.5 with Twix and the took Ry to drivers ed. At school I did a modified version of the Hospital loop. Ended with abs again (gotta work off the holidays).  (Peg blue 404.25)

afternoon - 8 track. Warmed up to Harts. Then did a workout with the V boys. Worked in some pace stuff - did 6x1min at a tempo and threshold pace, 2 sets of 5x30sec at a CV pace, then back to 6x1min of threshold and tempo pace. Finished with some cool. Went well. (Peg 31 815.5) time to retire these shoes for sure. 

AM - walk with Twix, weights, abs.

afternoon - 8.25 GS. Hilly run up into Green Springs. Legs a little tired and achilles achy this afternoon. 6xstriders. (Peg black 701) these shoes are done, too. 

AM - 4 Twix.  Ran reverse with her this morning to mix it up a little.  Kind of a drizzle throughout the run.  Legs were pretty tired and sore decent pain in the achilles (must be the end of the week).  Decided to keep it at four so the miles don't get way out of hand for me this week.  As it is, I'll be near 70 which I haven't done in probably 6 months.  Added yoga and abs at the end.  (Cumulus 234.25)

afternoon - 9 track. Tempo on the track with an extended DI warm and a Blvd cool. The tempo was good. Pace was slower than what I've been doing; so no stress. Basically we were hitting a Tinman pace for the guys at 6:20 for 20 minutes. (Peg grey 245.5)

morning - 12 Little Black Mtn. Run became longer and more adventurous than planned when Twix ran off after a rabbit. I finally gave up on her and ran back to the car. When I finally found her after driving back out to the closest road and hiking into where I had last seen her, it had been almost two hours. I wasn't super happy, and it kinda ruined my morning. She is really a pain. Was a little muddy out there after some light sprinkles, but I have ran on it being way worse. I do love the desert. (VertK 635.5) another pair of dead shoes. 

Biggest week I've had in a long time. Wasn't overly tired, but this right achilles is swollen and hammered. A lot of pain as it warmed up and now that I'm done. 

Goals for next week: would like another week in the mid-upper 60/70 range. Keep being solid on abs, weights, and yoga. 

morning - 12 Suicidal Tendencies. Fun morning trail run. Ran pretty solid, but the boys were killing it today. My arms were pretty sore from my world record dabbing attempt yesterday (didn't get it #bumma). Brought over some donuts and chocolate milk for Vis' bday, which made for a tasty post run snack. (Sense 179.25)

AM - 4 Twix.  Decent morning jaunt with the dog and then weights and abs.  (Pace 382.75)

afternoon - 7.75 Track.  Warmed up to Harts and then a track workout.  Did the same workout as last week with the varying paces.  Was fine, because it isn't too hard, but if it had been I could've been in trouble.  Cooled around the track.  (Pace blue 89)

AM - 10.75 Twix/Hospital.  Four with the dog on our loop reverse and then the Hospital loop in reverse.  Pretty flat legs this morning.  The trail run on Monday has still got me pretty wiped out.  Finished up with abs.  (Cumulus 245)

afternoon - 6.25 DogTown. Pretty easy run this afternoon. The rest of the crew probably wasn't as worn down as me, but didn't mind chilling out a bit. (Peg black 707.25)

AM - about 30 minute walk with the dog and then abs and weights.  A rest morning should be good for me.

afternoon - 9 2xDI/track. 25 min tempo. Glad the pace isn't too hard. I felt good, but may not have been able to go a ton quicker. Was basically around 6:25. Last week had thought I might extend by tempo with a quicker finish on my own, but it wasn't in the cards today.   It was a good run though. (Pace blue 98)

AM - 4 Twix.  Ran a little different route with the dog just to mix it up.  Went over by Cottontown and around.  Abs after followed by a good, and much needed, session of yoga.  (Cumulus 249) 

afternoon - 6.5 GS. Chilly and rainy run... I think, but I don't know!  Dr. J splashed a hug freezing puddle on me, so we laid him in an overflowing freezing gutter. Ended with some striders. (Peg grey 251)

AM - 10.5 Junction. Decent little run his morning with Twix. Thought I might be a bit tired from a long week, but the run went well. Did a 2x2mile tempo on the way back. Goal was sub 6 pace. Had to work a bit, but it was mostly because I haven't run that pace for a while, not that it was hard (at least until he last mile - ended up having to run up the dreaded King's Row road for that last one, and I often struggle there; but I just decided to not look at the watch and push myself; was over 6, but not much). If nothing else I feel like I am starting to get into some sort of shape. (Peg Oly 244.5)

Solid week. Hit 70 again and survived. 

Goals for next week: I should really bring my miles down at least a little since I am just building back up. So I will do that. As well as get some yoga in and hit 5 days of abs and two lifting. 

AM - 4 Twix.  I so didn't want to go running when I was getting my stuff ready last night.  I was just worn down of running in the rain and being soaked and cold all the time.  But I knew I had to because Twix would need it.  So I got up, and ha!, no rain.  I hit the perfect break in the storm and had a great run.  As soon as Ry and I got to school the heavens opened and the deluge resumed.  Normally I would have still been out in it.  But not this week; trying to keep the miles a little lower.  Finished up with abs.  (Peg 31 819.5)

afternoon - 13.25 River Trail. 95 min run with some pickups. Was a bit blustery, and I didn't feel as fresh as this morning. We practice a bit earlier than usual because of early out and maybe that had something to do with it. Anyway, survived. A good showing from some emerging JV guys today - very pleased with their efforts. Nice to have some sun out , but we hit some pretty muddy spots even on the paved trail. Not sure which trail will be in good enough condition to fun in tomorrow. (Peg grey 263.25)

AM - 25 min walk with the dog.  Then abs and weights.

afternoon - 6 Dino Tracks.  Tired, worn down run out in the desert.  (Sense Pro 185.25)

AM - 4 Twix.  Went around DogTown a bit.  Finished up with some ab work. (Pace 386.75)

afternoon - 8.25 Track.  Pace work on the track.  Same workout as the last couple weeks, but made the CV sections 1 min instead of 30 seconds and did 1 set of them instead of 2.  Felt okay.  (Pace blue 106.25)

AM - 25 minute walk with the dog.  Followed up with abs and weights.  Want to kick this lingering cold out of here.  At least it is just a weak one, but it still has me worn down.

afternoon - 9 Formaster/Hospital. Good little run. Have been feeling the last few weeks, but today was nice. Ended with some striders that show my oldness. (Cumulus 258)

AM - 4 Twix.  Felt super cold as I got started.  It made me wonder about running in the real cold... I don't like it.  Riders felt pretty good (maybe 'cause I haven't worn them for like 2 weeks).  Still battling this cold and ready for a weekend.  Abs and yoga today.  (Riders 680.25)

afternoon - 4.75 DI. Ended up just doing the warm and cool with the team. Have been under the weather all week and today it really came out. Thought I might be able to tough it out, but was dizzy and weak and decided against it. (Peg black 712)

Nothing today. Had to leave to Page for Clyde's wedding a little early, so I figured to use the time to rest up a bit. 

Not a bad recover week. Wish I wasn't sick, but hat is life. 

Goals for next week: be able to get back into a little stinger mileage and workouts; so I gotta get feeling better. 

AM - 6 Parkway/DI. Felt quite a bit better this morning, so I was able to get a few miles in with Twix. Achilles felt good today, too. It took me a while to remember that it was probably because of the extra day off this weekend. Finished up with abs. (Riders 686.25)

afternoon - 11.75 Parkway. Felt pretty solid this afternoon as well. Most of the team seems to be recovering from the colds that have been going around. We threw in some fartleks as usual and it helps the run go smoothly. (Peg grey 277)

AM - 25 minute walk with Twix and then abs and weights.  You would think that the ab workout and weights would be getting a little easier with time... its not.

afternoon - 6.25 Mustang Pass.  Lungs were burning from the remnants of the cold.  But by the time we peaked out on the pass, I was getting into a decent groove and felt better.  The trail was in decent condition.  (Sense 191.5)

AM - 11 Twix/Hospital.  Good morning run.  Temps are nice and comfortably chilly and it was just a nice morning.  Achilles is holding up pretty decent so far this week.  Finished up with my ab workout.  (Peg Oly 255.5)

afternoon - 8 Track. Same workout as last week. We feel that this is really going to develop some quality development for the team. Today I ran on the quicker side with Carson. (Pace blue 114.25)

AM - abs then 25 minute walk with Twix; followed up with weights.  

afternoon - 7.75 Green Springs.  Good run today.  Good feel about the crew today.  Good weather today.  Good day.  Finished with some good striders.  (Riders 694)

AM - yoga and abs.  

afternoon - 9.5 DI/track. Warmed and cool with the DI around a 30 minute tempo on the track. Started out at 6:20 for awhile, then Carson started to feel a little better. So he and I picked it up down to 6:00. Felt smooth and strong. Happy with it. (Adios 457)

morning - 11 Rim Trail. Headed over to Hurricane later in the day so I could eat breakfast with the kids and catch some more sun (what an awesome time of the year in Southern Utah). Twix took he lead for the first three and then she really started to uncharacteristicly struggle and I had to pull her for the rest of the way. I probably would have pushed out at least 15, but was worried that Twix might not make it back. Had a strong pace on the way back and got a good negative split. It felt awesome to glide across the trail. Amazing scenery out there. (Sense 202.5)

Good week. By the end of the week, I actually felt like a real runner for the first time in recent memory - I loved it!

Goals for next week: keep working on the little things that seem to be helping my health (abs, eccentric heal drops, etc), and push up the miles and pace as the body allows. 

AM - abs and 30 min walk with the dog.

afternoon - 13.25 Turkey Farm. Under the new overpass and up the TF Road. Probs the first time up there for most of the kids. Felt strong throughout. Good afternoon run. (Peg black33 13.25)

AM - 4.75 Parkway.  Ran with Twix and then did weights.  Finished up with the usual ab workout (seemed tougher after having lifted).  Warm morning.  (Peg blue 409)

afternoon - 5.5 Root Beer Mile. Ran and extended DI for warm. Then hit the RB Mile. It was heinous as always - stomach was so bloated and jacked; ran a 14:47. Tons of quality puking from many!  Finished with a slow and hazy DI. (Peg 31 825)

AM - 11 Twix/DI/AC. Put in 4 with the dog then over to practice. Did DI before and then finished with a little bit extra at the end. Achilles was a bit tighter than I would have hoped. Finished up with abs. (Peg black33 24.25)

afternoon - 8 track. Some more pace work today. Put CV pace on the bookends of tempo and threshold in some minute reps. Workout was fine, but I felt a bit tired in the legs. Temps are pretty dang nice right now. (Pace blue 122.25)

AM - 25 minute walk with Twix. Then weights and abs. 

afternoon - 8 Moe's Valley. Kinda all over the place put in the Zen area. A bit tired, but it sure is beautiful out there. (Sense 210.5)

AM - abs, yoga, and then a 15 minute walk with Twix.  Not feeling great.  Not sick, but just totally worn out.  Thought about getting the usual 4 with the dog in this morning, but that wasn't happening.

afternoon - 10 track tempo. Warmed with extended DI and then the tempo. It was a great workout. Temps were nice, overcast and a bit breezy. A few raindrops throughout. Worked into it with 2 miles at 6:20, then took it to 6:10, 6:00 and about 100 meters short of a 5:45. Pleased. Team rannvery strong and controlled. Cooled on the track. (Pace 396.75)

morning - 11.75 Twix/Sullivan. Ran a few with Twix. Then down to Sullivan to run with the girls. I enjoy running with them. It is a fun difference from the boys. Felt good to relax a bit and just cruise with them. (Cumulus 269.75)

A tired week with a bit more pain in the achilles than I would want, but made it through. 

Goals for next week: 70 seems to be a good mileage week for me now. If I get a bit worn down, I'll bring it down a little. But hopefully I can just keep it right there. Keep solid on abs. 

AM - 4 Twix.  Up and at 'em for the week with the dog.  Finished up with some ab work.  Maybe a little more achilles pain that I would hope for at the beginning of the week, but obviously better than the end of last week.  (Peg blue 413)

afternoon - 13.5 Fields/Dam/Sullivan. Good run with the boys. I didn't really feel great - stomach off and a little hazy. But we ran pretty well - sub 7 ave. (Peg black33 27.75)

AM - abs, 25 walk with Twix, and then weights. 

afternoon - 6 Church Rocks. A bit over 6 on a nice desert trail run. We didn't push any pace, just a good chill run. (Sense 216.5)

AM - 7.25 Twix/AC/DI.  Didn't quite get my usual Wednesday morning miles.  I woke up last night and was up for quite a while trying to go back to sleep.  So the 5:00am alarm turned in to 5:30.  Still got a little with the dog.  Then practice which I extended on to the DI loop.  Felt pretty good today, though.  Finished up with abs.  (Peg grey 284.25)

afternoon - 9.75 track.  Did a DI warm and cool around a 400 workout.  12x400 @ CV pace.  Started at 1:21 and worked down to 1:18 with about a 1:10 recovery.  Everything felt pretty easy.  I thought it would be tougher at the end.  But it wasn't, which is good.  The pace isn't supposed to kill.  The kids did great and everyone stayed within their zones for the most part.  I really don't know if there is any team in the state that can match our aerobic fitness right now... We'll see how that plays out come time for some racing.  Finished with 4xstriders and the cool.  Forgot to mention that the final 5 of the warm was at E Tempo pace.  (Pace blue 132)

AM - abs, 20 min walk with Twix, and then weights. 

afternoon - 6.5 DogTown. A little more flat than I thought I would be. I was thinking about the team and how impressive it is that an easy recovery run is a 6.5 miler. When I was in school 5 miles was a long run. Proud of the program that has been built and supported by amazing kids. (Kinvara green 438.25)

AM - 6 Twix/AC. Abs, then a bit of running with Twix and then practice. Finished up with a pleasant session of yoga. (Peg blue 419)

afternoon - 9.25 Old Man Hills. Over to Old Man's and did 3 sets of 3x80 sec hills at a good controlled pace. Had a solid cool and 4xstriders. (Peg Oly 264.75)

morning - 12.25 Gilbert. Nice little run out into Coral Canyon with Twix. A light drizzle throughout. Just enjoyed the run and being out and about. (Peg black33 50)

Another solid week. I may get in decent shape if I keep this up. 

Goals for next week: things are about to get busy with track season getting going. So I'll just try and keep on looking for the good in life. 

morning - 15.5 Twix/Rim Trail. Ran around 3 with he dog. Then a bunch of the team went over to Hurricane and ran the Rim Trail. Awesome run as always. (Riders 697)(VertK 648)

AM - abs, 25 min walk with the dog, and weights. 

afternoon - 6.5 Middleton/GS.  Just an ehh run.  One of those that feels like it takes forever 'cause you don't really feel great and we were just kind of exploring around with no real destination.  However, the route was pretty cool - under the new overpass, into Middleton and to the pond, then connect over the red cliffs to Green Springs.  (Cumulus 276.25)

AM - 10.25 Twix/AC/DI.  Hit the Parkway with Twix and then the usual morning run with the team and extended around the DI.  Felt a little better than yesterday as far as fatigue goes.  The morning temps are nice right now.  Finished up with abs.  (Peg oly 275)

afternoon - 5.5 track.  Warmed and then started into the CV workout.  Noticed that the right hammy was feeling pretty tight.  But didn't stress; things tend to warm up.  However, by the 4th 400 the leg was pretty tight and on the recovery I just lightly stretched.  As we went into the 800, it still felt tight and coming down the homestretch the 1st time, I felt a twinge.  So I pulled out and was bummed out.  Tried to join the boys for their cool, thinking some light jogging would help it out.  It didn't.  I got 1/2 mile out and had to walk back to school.  Pretty lame.  Just when I was getting into some sort of shape.  Hopefully it is just a little setback.  I'll probably take tomorrow off.  Don't know if I'll run DogTown, wasn't totally sure if I would anyway... but I'm guessing I won't have to make the decision now anyway.  (Pace blue 137.5) 

AM - no running today (or even walking the dog).  Just woke up and did abs then went to weights.  Can still feel a bit of weirdness in the leg.  

AM - Leg still feels a bit off.  Had thought about going a little this morning, but decided against it.  Did abs and yoga.

afternoon - 5.5 Panorama. Just wandered around a bit. For me it was a test of the hammy. Tons of tightness and weakness in there. I really thought I could do a solid half tomorrow, but that is very much in doubt. Ended with 6xstriders - very controlled pace. (Peg grey 289.75)

AM - 2.5 Twix. Ran a little with the dog to make my final decision on racing. Pick it up to race pace for about 1/4 just to see if it was even possible. Still very iffy, but I decided to give it a shot anyway. 

DogTown Half Marathon     1:14:29

Didn't warm up any more, just taped up my leg and threw in some pain patches and hoped for the best.  A little change in the course this year - start out by DATS and didn't go all the way up Majestic hill (made for a faster course - I had hoped for a solid 1:13 after running a mid-high 1:15 last year, but now just prayed to finish). Started off with a group of my boys in the 3rd place pack. We set a solid pace around 5:40-:45 and clicked off the miles.  Every now and then we would dip into the :30's and thing felt okay aerobically, but I was very worried about my hammy - it really felt like it would pop at any minute, so I didn't dare push it any more; that's okay, though, because it helped keep the boys under control and able to finish strong. Our group broke up at around 10 and now Alex and Julien and I yo-yo'ed back and forth about 5 times. I was proud of all of them: Mitch finished very strong, Alex really responded each time I moved up to him, Julien fought like a beast the last couple miles, Carson battled stomach probs to finish solid, Logan really ran solid, and so did Mikey and Nathan. Then I ran down to finish with the girls and they were just doing awesome!  They are such a tough group. I ran the last 1 1/2 with Ry. She wasn't feeling great, but fought on in for a 3 min PR. I've said stuff like this before, but I really don't think too many hs's in the country could match what we did today - 3 boys under 1:14:30 with a fourth who would have if not for his stomach and a fifth who could have if he was in town, then 2 (and a 3rd who didn't run and would have) at 1:18; then 5 girls under 1:31 (with two more who would have if they had run... recovering from injuries, well one is an 8th grader but I'm counting her!). (Peg black33 84)

Survived the week, dang hammy though.  And completed my first race in 1 year (last was DogTown last year).  If it wasn't for this hammy I think a very solid 1:13 would have happened; so progress.

Goals for next week: I really want to enjoy the Red Mountain 30K and hit a decent time, but I gotta get Gus leg better  it is very sore and painful right now.

AM - 20 min walk with Twix and then abs.

Took the day off (will probably take a few off) to let the hamstring rest up.  I would really like to run the 30K this weekend, so hopefully it feels better by then.

AM - 20 minute walk with Twix, then weights and abs.  Have felt a little progress in hammy.  Maybe another day or two and I'll get out for a few miles.

AM - 25 min walk and abs.  Hammy is feeling quite a bit better after the last few days.  I think that I'll do a little bit of running tomorrow morning and give it a feel for heading into the weekend.

AM - 4 Twix.  Ran today!  Decided the hammy had progressed enough to give it a little test this morning.  It felt pretty good; could maybe use the rest of the week and weekend to heal up completely - instead I'll trail race 30K on Saturday.  Found a few other sore spots from the half last week, but nothing crazy.  Then lifted and hit the abs.  (Peg grey 293.75)

AM - 7.5 Twix/AC.  Felt good while running with the dog, but on the run with the team the hammy tightened up a bit.  I said yesterday that it could use a few more day, but the race says no and I've never been one to be smart.  The yoga was good though and also finished up with abs.  (Peg oly 282.5)

afternoon - 6.75 Foremaster. Various levels of zippiness for the guys today; I was on the lower level of that. Hammy isn't ready to race tomorrow - I'll race anyway. (Peg black33 73.65)

Red Mountain 30K     2:19:25

AM - Headed over the race with James and our dad. Chatted with Logan a bit and got started. Didn't really know what to expect. Mainly hoped that the hammy would hold up on the trails and that I could run the distance. Probs shouldn't have ran, but it's my fav trails and I had to miss it last year; so. Started off just chilling up the big hill to the trails. But no one else wanted to push it, so I found myself in the lead with a group just behind me. A little downhill saw that group catch up and we just ran together. Hitting the single track I didn't want to hold anyone up - I could tell that I wouldn't be burning up anything on the trails - so Levi Hawks took the lead. A few Weber guys just fell in behind me. One was Trevor Ricks (he went on to win and break my course record by just over a minute, Bumma!). Another was his bro-in-law (I'll have to come back and put his name in) and we had a good chat for a few miles about college and recruiting and such. They were ready to slide by me midway through the Rim Trail loop. Grabbed a drink at the aid station and moved onto Barrel Roll. At times I felt good here and closed the gap; other times I was pretty slow and they really moved ahead of me. Hayden and what I thought were two 55k guys passed me during one such slow stretch. Toward the end of the Barrel Roll, I was able to look across the canyon and see James and Logan cruising along, looking good. Getting to the aid station, one of the Hayden guys was asking what trail was the 30 and he took off. I was a little bummed, I lost a place and didn't even know it. I didn't have a great finish on the Land Hill section. I'm just not in shape to push for that long, and the hammy was tight. But as I approached the park, saw that I could break 2:20 and thought that 9 minutes behind two years ago wasn't too shabby and was able to push a little to make sure that happened. (Sense 235.75)

Fun race put on by Steve and the St. George Running Center. I really like those trails. Glad I was able to run. 

Week wasn't great for mileage or anything with trying to heal up the hammy. 

Goals for next week: no real running goal; I'll just do what the leg lets me. Most of my goals include getting ready for our track meet in a few weeks. I want everything set before we leave for our trip. Also would like to see the team start strong this weekend. 

AM - 10 Twix/River Run. Contrary to someone's (@LilD) popular belief, the. The boys did NOT ditch me this morning - I actually felt pretty good (better than Saturday), I just didn't want to overdo it after racing two weekends in a row after having not raced in a year and having my longest run in over a year; so... ran a couple with Twix before practice and then 8, mostly with the team, on the River Run. When they started their pickups, I kept on cruising along and headed back. Hit abs back at school. (Peg black33 83.75)

AM - weights and abs.  Really a blah morning.  I've been having a very hard time sleeping lately.  If I wake up in the night so many things run through my head that I have trouble getting back to sleep.  So this morning I didn't get up at my alarm like I had planned.  Then when I did drag out of bed, I let myself lay down and go back to sleep for about 20 more minutes before practice.  Kind of bummed because Twix didn't get her run in and I still feel tired.  Really just at a stressed blah point right now.  The quarter needs to be over; our invite needs to be over... then I can enjoy school and track and let things out of my head.  

afternoon - 7.75 Albino.  Didn't feel too shabby this afternoon.  Temps are on the rise.  (Peg blue 426.75)

AM - 11.5 Twix/track.  Ran a few with the dog and then at practice we did some track work after a warm to Harts and then a cool around the 10 min loop.  The work was 2x1200, 2x(2x400, 600) all at CV pace.  Felt pretty good.  I have always really enjoyed the 1200 distance; I don't know why.  I just remember doing 1200's as a Freshy and really killing them.  It is actually one of the events in my life that sticks out as an "I should really be a runner" type of thought.  On the 600 however, my hammy started to tighten up pretty good.  So I pulled out and didn't get the second set in - just jogged around to try and loosen up. The mornings are awesome right now.  (Peg gre 305.25)

afternoon - 3.25 Sandburgs.  Easy run around in the Sandburgs desert.  I always envision an awesome XC course there.  If only I had a few million dollars I could buy it - anybody want to start a gofundme? (Riders 700.25)

AM - 5.25 Parkway. Twix and I had a good solo run on a beautiful spring morning. Then weights and abs. (Cumulus 281.5)

afternoon - 6.5 GS. Up and around Green Springs in a round about way. Pace was quick today after a very long heinous day. I am increasingly worried about the future of ... everything. I am also very frustrated in track - if it wasn't for my team (the good kids who really put in a great effort), I wouldn't mind being done with it all. I uses that's what I'll try and focus on. (Peg oly 289)

AM - 8.5 Parkway/AC. Twix and I varied the Parkway a little. Then AC at practice. Finished up yoga and abs. (Peg black33 92.25)

First track meet of the year. Kids did well today. Fun to see some coaching friends that I haven't talked to in a few months. 

AM - 6.75 Parkway. What a beautiful morning. Really wished I had more time to just be out cruising along and doing something that brings me peace and joy. Twix enjoyed the run as well, I am sure. (Peg blue 433.5)

Not a bad week for all that it was. Rested the hammy, but then pushed it a bit on the workout. Only got a couple doubles in and a short Saturday and still hit okay mileage. 

Goals for next week: decompress before the worst week of the season. Running will be secondary, but I'm sure Logan and I will get out and enjoy it a bit. 

First day in Kauai. We walked down to what we bought was the church, but it wasn't. So we made our way to Queen's Bath - the trail was a bit muddy and slick, but it was worth it. We were greeted by a churning ocean surf pounding the rocks and sea turtles swimming around. Then went to Hanalei Bay and hit the beach. Good church day. 

AM - 7.5 Princeville. Was up at 3:00 because of the time change, so I went down to Hanalie Bay and walked a different section of the beach by moonlight. Came back to the house and Logan was still asleep, so I just chilled. At 6:30 I got out of bed to go running and Logan had gotten up and already done 10. So we went out some more. My hammy was pretty tight and with Log already getting a bunch in 7.5 was enough. Abs. (Peg grey 312.25)

Went on a beast hike along the Napali Coast (the first section of the Kalalua Trail). It ended up being about 9-10 miles of tough hiking. Hiked out to Hanakapaiai Falls. They were absolutely amazing - 250 foot falls into a refreshingly cold pool. Swam around for awhile then headed back. There were a lot of unprepared people that were suffering the effects, so we helped a few out and ended up giving away all our water (made me think I was on a run with Steven!)

AM - 13.25 Powerline Trail. Headed out to the highway again and then caught thebPowerline Trail (much different than the PL Trail at home!). Basically ran past some amazing estates and then into the jungle. Saw amazing waterfalls and had a great run going. When we flipped and headed back down, I totally wrecked my right ankle. It rolled big time on a small rock and I ate it big time. Cut the crap out of my hands and knees, right hip, and all over my back. Laid there for a minute and then eased back down the mountain. Getting back to the house I was a bloody mess and my ankle was the size of a softball, but more worry some was my knee.  Both sides hurt throughout he say and it felt pretty week. I think I may have sprained the a and mcls when I wiped out. Other than that it was an inspiring run. (Peg grey 326)

Went down to Poipu Beach and snorkeled. Saw a lot of awesome fish and a few seals. I love snorkeling. 

Took the morning off of running. Ankle is very swollen and bruised but feels pretty good. Knee is weak. Cuts are all over the place. 

Went to Anini Beach and did more snorkeling. Saw more cool fish and an octopus!  Then went on a helicopter ride. This island is unbelievably amazing. Some many waterfalls and beautiful cliffs and beaches. My fave part was going into the crater - one side has collapsed, so you could fly in suddenly on 3 sides there were maybe 10 waterfalls off the tower sheer cliffs. Breath taking. 

AM - 5.75 Bali Hi.  Decided to test it a bit. Ran down toward the Sheraton. The beach there was beautiful (of course). No probs on the ankle at all; knee felt moderate. Hammy tightened up at the end. Abs. (Peg grey 331.75) 

Went out to Tunnels to do some more snorkeling. Saw more awesome fish, but the coolest thing was the ocean cliffs and drop offs. In the evening, went to a luau. It was fun and the food was good. 

AM - 10 Hanini. Ran out toward Hanini Beach. Saw some beautiful views. Finished with abs. (Peg grey 341.75)

Spent the day at Hanalie Beach. I'm not going to lie, I'm pretty good at surfing. Got burned for the first time in the trip. Enjoyed one last coconut vanilla mac shake. So good. 

AM - 5.5 Hanalei. Down to St. Regis resort and then found a cool little trail down to the bay. More beautiful views of the ocean and island. I will miss it. Didn't feel like running a bunch this morning and my stomach was churning, so I kept it short today. (Peg grey 346.25)

Finished up the trip going back to the south of the island. Went to Waimea Canyon and to the sea horn and some other stuff down there. Had such a great trip. Wish I could afford to do this more often. 

AM - 8.5 Twix/AC. Abs. (Peg Oly 297.5)

Was up much of the night with sick Elin. So I didn't get my run in. Then had to work on track stuff and didn't even get weights in. 

AM - 5.75 Twix/AC. Got a little bit in this morning before a very busy start to the day with meet setup. (Cumulus 287.25)

Day 1 of the meet down. I didn't even make any illusions of trying to run this morning, and I was much too worn down to run this afternoon after finishing up day 2. Meet went very well; so glad to have it over. 

Not a very good week for running. But it is over now and I can focus on some mileage. 

Goals for next week: get building the mileage back up and get the ab workouts going again. 

AM - 14.75 Twix/ River Trail. Solid run today; must be the fresh legs. Got up extra early to get a couple in with Twix before practice. Then up Foremaster, back down Hospital, on the River Trail, through Mosquito, and back around the school. I really liked the loop and here was a good solid group of guys this morning. Short version of abs because I was short on time. (Peg black33 119.5)

AM - 6 Parkway.  Twix and I hit the Parkway in reverse.  I didn't think we'd have enough time, but we pushed the final 3 near Tinman and finished just in time.  Hit weights and abs for the first time in awhile.  (Peg black 718)

Track meet in the afternoon.

AM - 9 Twix/Overpass.  2.5 with Twix.  Felt a little worn down this morning.  My running hasn't been great for the past month and I could feel it, as well as weights in me this morning.  Because of a Youngsters meet this afternoon, we went further for practice this morning.  (Peg blue 450)

AM - 4 Twix. With the dog. Then weights and abs. (Peg oly 301.5)

afternoon - 6.5 FireStation. (Kind of). Through Washington and then Brio and Green Springs. Wasn't able to do the strikers. My right hammy is still giving me fits; started the first one and as soon as I got up to speed the dang thing pulled again. (Riders 706.75)

AM - 8 Twix/AC. A bit with the dog and then the team. Hammy not good; bumma. Yoga and abs. (Peg grey 355.25)

AM - 9.5 Sullivan. I actually forced myself out of bed and got a run in. Hammy didn't feel great, but it was a beautiful morning down on the river - dark with no moon only starlight, the outline of the cliffs above me and the sound of the river below me.  Track meet went well today. (Peg black 129)

Week was a little better than the last few for mileage. Bumma about re-aggregating the hammy. At least I can still run; just nothing quick. 

Goals for next: more busy weeks with track. Making myself get out of bed will still get me some decent mileage for nowadays. 

AM - 15.5 Twix/Sullivan. A bit with Twix and then long run run for practice. Did just over 90 minutes with the team with 2x15 min progressive tempo. Felt pretty good on them until the last couple mins of the 2nd. Miley started puking and that really grew off my stomach and at the same time I had to use the bathroom big time. I stopped for a second to regroup my stomach and then hit a park. Finishing up on my own until I found Colton. No time for abs; these long runs take most of my morning. (Peg black33 144.5)

AM - 6 Twix/DI.  Morning run with the dog and then weights.  Jumped in with the guys for their 15 mins after lifting.  Then finished with abs.  (Peg Oly 307.5)

evening - 1 1600.  Ran the mile with Pyper at the Panther relays.  She is such a hard worker.  (Kinvara grey 153)

AM - 8.5 Twix/PVMS/AC.  Twix and I did a little.  Then Ry and I ran 25min at school before practice because she is headed out on a field trip today and will miss the afternoon.  Then right into the 25min with the guys.  Ended with abs.  (Pace 405.25)

afternoon - 6.75 Panorama.  Kinda of all over the Panorama area.  Not really my fav runs when we just go wander.  (Peg blue 456.75)

AM - 4 Twix.  Hit the usual loop in reverse.  Weights and abs.  (Peg black 722)

afternoon - 6.25 Green Springs.  Good run.  Paul was in town and joined us.  Hammy is not good right now.  (Cumulus 293.5)

AM - 7.5 Twix/AC.  Just a usual Friday morning run.  Ended with abs.  (Pace blue 152.5)

AM - 5 Parkway.  Slept in a bit before the meet.  Not a great run.  Hammy is toast.  Dog was a pain.  I really was just in a bad mood because my leg hurt so bad.  It was a blustery one.  Don't remember the shoes because I am writing this Monday after since the blog was being weird and wouldn't let me put in anything.

Week wasn't bad.  Have got to heal up my hammy though.

Goals for next week: super busy week, survival is key.

AM - 13.5 Twix/Parkway.  A bit with Twix and then early AM practice.  We did some tempo and my hammy wasn't up to the pace, so I held back.  Just under 6:00 was as quick as I could push it.  I probably need to get that thing better before too long.  Abs.  (Peg black33 158)

Decided I had better get my hamstring better - it isn't healing while I'm running on it (obviously), so I need to take some time off.  Did abs and weights.  Spent some good time rolling on the hammy to try and allow it to heal correctly.  Walked the dog for 20 minutes.

AM - 20 min walk with Twix then abs.

AM - walk with the dog and abs. Weights. 

morning - walk with the dog and abs. 

Things feel a bit better with my hammy. Hopefully this time off is healing hints up. 

We get this extra spring break down here, so I extended my time off to add a few more days. Spent the time working like a beast in the yard all day. 

AM - 20 walk with Twix. Weights and abs. Didn't feel too sore from the yard work. 

afternoon - 6 DogTown. Ran to my house and had the guys help me move some big rocks. Hamstring felt pretty good. No tightness, but some fatigue. (Peg black33 164)

AM - 6.75 Twix/PV. Ran for a bit with the dog and tre the girls on their warm and around during their workout. Hammy didn't feel as good today, but not hurting - just tight'ish. The whole body felt tight though; I think the yard work caught up to me. Finished with abs. (Cumulus 300.25)

AM - dog walk, weights, and abs. 

afternoon - 5.5 Highland. Up on the mesa delivering flyers around for Steve's race this weekend. I've always really enjoyed running up there - I used to do a 6 mile loop from my house as a kid out into the desert, up he hill, across the mesa, and back down the hill and home. Maybe those memories have stuck with me as to why I like it. (Peg oly 313)

AM - 6.5 Twix/AC. Ran a few with Twix and then at practice. Abs and some yoga. (Peg blue 463.25)

AM - 4 Parkway.  Short run with Twix.  Didn't make time to go longer.

AM - 11.5 DogTown/RiverTrail  Started off with a short walk with the dog.  Figured the mileage might be a little too much, so just walked with Twix.  The run ended up being great.  Even the tempo sections were good - 5min at 6:45 and 10min at 5:35 pace.  Enjoyed it.  No pain in the hammy.  Abs.  (Peg black 175.5)

AM - walk with Twix, abs, and weights.

afternoon - 6.5.  We ran somewhere.

AM - 8.5 Twix/Harts/laps.  Ran a bit with Twix and then the war with the team and a bit during their workout.  Abs.

AM - Walk with Twix.  Abs.  Weights.

afternoon - 6.5 Middleton.  Had a fun run just chilling with the team.  Went into Middleton via GS.  Kicked ball the whole way yelling "kick it!".  The ball got stuck in a storm drain and we had to escape the It clown to get it out.  Found a cell phone and took some video on it; including a video of Dallen doing an ultimate bottle flip and the big celebration that followed.  Check out the highlights on Insta @pvxctrack. 

AM - 7 Twix/AC.  Obviously didn't record this week until later, since I really don't remember any of the runs except yesterday afternoon, including shoes I wore.  #bumma.  Ended with abs and yoga.

Took this morning to give my hammy a little longer weekend break.

Week was okay.  I've just been so busy that it has added stress to my life.

Goals for next week: Just keep pushing for survival with as positive attitude as possible.  And when I get frustrated, push myself out of it quickly.

AM - 8.5 Twix/Foremaster.  Just a very short run with Twix and then practice.  Our long runs are now medium runs.  So life was pretty chill.  I am a very tired human.  Ended with abs.  (Peg grey 363.75)

AM - 20 minute walk with Twix and abs and weights.

afternoon - 6 Sandberg's/track.  Ran a short run around the pond and then a few laps waiting for Ry to finish up her run.  (shoe ? - I gotta get back into a daily habit of updating.)

AM - 6.5 Twix/track.  Ran a short run with Twix and then to practice.  Did the warm with the boys.  Then I just ran with Nathan and Jose for a bit.  I was pretty upset about some things from the team today, so it kinda made my day tough.  However, it ended better.  

afternoon - 4.5 track.  Ran with Ry this afternoon after she decided to give her workout another try.  Ran a warm then 4x400 at 1:16, :17, :18, :15.  Then filmed her for a couple of her 100's and then helped her work on her kick.  Finished with a little cool.  It was warm out.  The pace was good and pushed my hammy right to the edge (but not in to tightness, so that's good).  Hadn't planned on running again this afternoon, so I had the same shoes.  (Peg black 186.5)

AM - weights and abs.  No dog in town, so no need for a walk this morning.  But it actually would have been nice - however, I didn't sleep well last night at all, so the extra rest was needed.

afternoon - 6.25 Shoe Run. Plenty hot out. I often hear NoUtah coaches complain that we have nicer weather to train in down here... well any team is welcome to come on down; from now to mid-Oct today's 90 is as cool as it's going to get! (And you can try out the 110's when school starts back up in mid-August and we are hitting mile reps at Bloomington Hills North Park.)

AM - 3.75 AC.  Just an Arctic Cirlce run with the boys.  We got pretty far in our 25 minutes today, past the end of the wall. Abs. (Pace Blue 148.75)

morning - 8 Corner Canyon.  Took the team up to the trails in Corner Canyon.  We had a great time and it was good to get our heads off of some of the racing stuff.  We went up Ghost Falls and then up the hill and overlooked Utah County.  Then we flew back down on the other side of the stream (but I can't remember that trail name).  It was great fun.  (Sense Pro 243.75 - these shoes are junk and I should never wear them again.  Totally blistered my heal because the insert is torn.)

I don't know how I feel about this week.  I don't know how I feel about life.  Things should start calming a bit now though.

Goals for next week: I would love to have the kids just tear it up and Region and hit some qualifiers.  So... prepare them for that as best I can.

AM - 7.5 Twix/track.  Ran just a little with the dog and then warmed with the team and ran laps as they did their workout.  They did a great job today.  If they can just learn to grow that pain is okay and embrace the strength that comes from it... Abs. (Peg grey 371.5)

AM - walk with Twix, weights, and abs.

afternoon - 5 DogTown.  Ran into Washington toward the church and then did some striders.  For me the striders were just a continuation of the run.  Hammy has been acting up with a renewed vengance (so has the achilles), so I am trying not to injury it even more.  Got done before most of the rain.  But it rained and rained most of the night.  (Cumulus 312)

AM - 7 Twix/AC/DI.  Ran a couple with the dog 'cause I slept in a bit (the end of the school and track year has me pretty spent); then practice and I added on DI at the end.  Pace was nice and solid throughout.  Abs after.  (Peg black33 193.5)

Region tonight and tomorrow.

AM - 4.25 Twix/DI.  Someday I'm going to get back into a groove.  Went with Twix, then weights.  Finished with a quick post-weights run with the boys and then abs.  (Peg grey 375.5)

AM - abs and walk with the dog.  Teamed earned a morning off.  They have really worked hard this year and no harm in sleeping in one day!

afternoon - 6.5 Mustang Pass. Team felt like a little trail running, and I thought it sounded like a great way to refresh. So up to the top of GS and we did the full Mustang loop from there. It was warm out and there were a lot of stickers, but it was a great run and we were flying. Good to have Paul join us. (Peg oly 319.5)

Goals morning - 10.75 Dirt Mile/PVHS. Twix and I went and did some laps up in the dirt. Remarked it to get ready for summer XC!  It is pretty good condition and was giving out 6:30's without much effort. Maybe I'll try and get back in shape. Then over to practice where I warmed and cooled with the state boys and their recoveries between reps (they looked very solid today; I think we have really prepped most of the team for some very good peaking based on Region and what will hopefully happen at State).  (Peg blue 475) 

Pretty good week. Life chilled a bit after the APUSH exam last week and we had good Region meet. 

Goals for next week: it will be another pretty busy one with State and a few other end of the year events.  Just looking for some more enjoyable running with improvements in the hammy and achilles.

AM - 5.5 Twix/Bank.  Ran a few with the dog.  She has done so much better with her new harness; I enjoy running with her and don't want to kill her for the first 4 miles... it is very nice.  Then 15mins at practice, out by the bank.  Sore hammies from pulling weeds didn't even bug.  Ended with abs.  (Riders 712.25)

afternoon - 7 Kick It. New name for GS to Middleton. Julien gave it new meaning when he kicked an orange into a car... oh boy. (Peg grey 382.5)

AM - abs and then a short walk with Twix.  Then weights on my own as the team went out for their short run.

afternoon - 8 River Trail.  Did a workout of 5 minute CV sets.  First was 1min on 4min off, then 2 on 3 of, and so on.  Felt pretty good.  Was a little behind the boys, but maintained good pace throughout - 5:20 pace.  It was a tough and good workout.  (Peg Oly 327.5)

AM - 10 Twix/Target.  Ran a few with the dog and then a little with the girls as they got started a little earlier than the boys.  Then with the boys, and Dallen, Mitch and I extended since we be in Vegas all day.  Could feel the workout in me a bit.  But I didn't feel horrid, just a bit tight and tired.  Abs.  (Pace blue 158.75)

AM - 5 Twix/AC.  Hit snooze maybe once or twice too many times today.  But that's alright, the year is over soon and I can get on a little better schedule.  Last morning run with the team for the year.  Wonderful group of Seniors that I'll miss a lot.  Did the same longer version of abs from yesterday.  It is a great one.  Off to State today.  (Peg black 727)

AM - 4.5 BYU.  A little run around Provo before the State track meet.  (Peg black33 198)

AM - 5.5 Provo.  Ran nice and early with Travis from the hotel near'ish the lake.  (Peg black33 203.5)

What a busy week.  I love coaching amazing kids - some of them are amazing runners as well, but most of them are truly amazing kids.

Goals for next week: Try and bring my running up a bit.

AM - 6 Parkway.  Nice run with the dog.  Just enjoyed a beautiful morning.  Ended with abs.  (Peg oly 333.5)

AM - 7 Highland.  Up on top of the ridge with Twix to watch a beautiful sunrise.  Every run the last few weeks has been ending with great negative splits.  Improvement in the hammy and achilles... maybe a little bit.  Schools out so that's crazy; can we get talking XC yet!  Ended with abs.  (Peg blue 481)

AM - 7 Hell's Hole.  Down onto the river trail with Twix.  We had a nice run on a beautiful morning.  I knew I shouldn't have said anything about my achilles feeling good because this morning they both hurt so bad for the first couple miles while they stretched out.  Ahhh.  Abs after.  (Peg black33 210.5)

AM - 7.75 Dino Tracks. Twix and I went up on the trails today and did Dino Tracks with a return via the North Desert. It was a good run and the mileage is adding up for the dog (who, like me, hasn't put a lot in lately).  One thing I saw really bugged... some idiot took a lawnmower up into the desert reserve. It had no wheels and no push handle, so they must have carried it at least a half mile though the desert to dump it there. People are so stupid. Abs. Achilles pretty painful at first. (Peg grey 390.25)

AM - 7 North Desert. Hadn't been up furtheron the dirt road for awhile, so Twix and I went that way. As per the usual around here, this section of the desert is getting destroyed like al the others. They put in some new big power lines over the spring and now there is a big work yard all bricked off out in the middle of the desert (won't be the middle of the desert too much longer).  The price of progress I guess. At least we'll "always" have the preserve!  Flabs after. That's how I feel at least. (Peg oly 340.5)

GoAM - 10 Highland. I guess this was Highland in a round about way. Had various thoughts of where to go, what to do, and how far to go for this run, and as I got going, I finally settled on City Wells or maybe Bracken's Loop. But as I got up into the desert, the bathroom called and so I dropped through the tunnel under the freeway and went to Highland Park. Then decided to just loop it back home while doing the same workout we did at practice a couple weeks ago with 5 minute sets. Didn't really have a pace goal, but just wanted a solid effort. By the end both Twix and I were tired. Interestingly, my pace for the end of nearly every run the past few weeks has been as quick as the ending 5 min set today. (Cumulus 321.5)

Not a lot of miles this week, but solid runs. 

Goals for next week: kind of chill before practice starts. 

AM - 8.25 City Wells. Didn't run on our trip to the beaches of Santa Barbara and it helped my achilles pretty good. Twix was pretty excited to run too. Run was good and had a solid pace on the way back. Abs after. (Peg blue 489.25)

AM - 6 Parkway. Not much zeal today and pain in the achilles made it hard to get out today. Just kinda went through the motions with it. Abs after. (Peg Oly 346.5)

Took the day off from running - hopefully the last one as the season starts up on Monday and the body will feel healthy throughout the year!  Ended up swimming for a bit - 10 mins was all I could handle; both mentally and physically.  Then I pool ran for another 5 minutes pretty hard.  It got the heart rate moving and I was tired.  Anyway, not as good as a run, but at least I did something with my life.  

Pretty scrubby week, but I am alive.  Had a few brief thoughts about running the marathon (as the end of May was the last time to register for my free elite entry.  The pull was that I will be a master and maybe I could do pretty well against the old guys,.  But anytime I thought about it, I never had an excited feel.  Not once did I feel like it would be fun to train for a marathon.  So in the end, that feeling won out and I decided not to enter.  I really have no direction with my running; but the interesting thing is that I am at peace with that.  I am much more interested in what my kids (both personal and team) are doing than in my own running.  I guess I've reached that point in life.

Goals for next week: have a great start to the XC season!  It should be such a fun one.

AM - 8.25 Twix/Runway.  Got four in with Twix and then over to the first day of XC.  Had a great turnout with many new faces (now the challenge of keeping them!).  Ran up toward Grapevine for 30 minutes total.  Did abs before because I had to head out quick to a docs appointment.  (Peg black33 218.75)

AM - 8 Twix/Grass. Went four with the dog and then 10mins more at practice before hitting the grass for a few. Ran with some of the kids I don't get to spend as much time with. We have a great group and I'm excited about all the new kids. Ended with striders and then we had kids club. Did abs before practice. (Barefoot '17 2.5)(peg blue 494.85)

afternoon - 20+ min swim. Threw in some intervals to help me survive the boredom. 2x 1min, 45sec, 30sec, 15sec. It was good. I actually kinda liked it. 

AM - 8 Twix/Turtle Road. Abs and then Twix and I did a bit up in the Dirt Mile. For practice we did 40mins up in the desert. I twisted my ankle just before turning. Then under the freeway I tripped in a stupid hubcap ring and got totally jacked. Knocked the breath out of me pretty hard and I just laid there. Then was pretty dizzy (didn't hit my head, just from falling so quick), so I sat there and dry heaved a few times. After a few minutes, I regrouped and was able to finish. So I'm pretty beat up - ankle twisted , cuts and bruises all over, messed up wrist. I'm old. (Peg Oly 354.5)

AM - 9.25 Twix/Parkway. Ran four with the dog up on Bella Vista. For practice we went down to Telegraph and then up the Parkway, down Turf Farm and back. Ended with 8xbarefoot striders. Did abs before - that is working out pretty well for me. (Barefoot '17 3.5)(Adios 465.25)

AM - 10 Twix/Roller Coaster. Went 3 with Reix up on he DM. Then we met at Sullivan and ran Roller Coaster. To finish up our time, we went up the River Trail and back to the park with a good steady state finish. Abs before (that's working out pretty well). (Peg Grey 400.25)

AM - 8.5 Parkway/GS Desert.  Ran with Twix on the Parkway and then with Pyper on the trail up toward Mustang Pass.  (Peg black33 227.25)

Pretty solid week.  Achilles has been up and down.  But I did pretty good and getting up and doing abs and running with the dog.  Plus practice went well.

Goals for next week: just keep on working on getting in shape and pushing the team.

AM - 12.25 Dirt Mile.  Took Twix up on the Dirt Mile and ran a few.  Then we went back up for practice.  Did a bit of a tempo.  Wasn't sure how the team would respond this early in the season, so we didn't want to stress pace - just solid effort.  And they responded well.  Boys went 6:15, :14, :08, and 5:56.  Was very pleased on this super windy day.  Pretty cool out too, almost felt cold (about 55 degrees!).  Abs before.  (Peg grey 412.5)

AM - 9 Twix/grass. Started with abs as usual. Then Twix and I ran her route in the reverse direction. Finished off the morning with grass running at practice. (Barefoot '17 7.75)(Cumulus 326.25)

AM - 11.25 Twix/City Wells. Abs and then ran up in Bella Vista with Twix. Ran up toward City Wells for practice. I felt a little tired, but that wore off as the run progressed. (Peg Oly 365.75)

AM - 14 DM/Prospector. Abs and then a bit with Twix up on the Dirt Mile. For practice we went for a long run out on Prospector. Team was very slim today as we were missing all the Fields people. Ran into some Hellians and a red racer (not sure sure which was scarier?). Did a few pickups. Felt pretty good, but was tired by the end. (Riders 726.25)

afternoon - weights. A little bit because I still can't do most lifts because of my wrist. 

AM - 10.5 Twix/Middleton. Ran up on Bella Vista with the dog. At practice we went up in the Powerline Trail from Middleton. Looped it up into Turkey Farm and back. Then finished with striders. Like most of the week, was tired at about half and then just kind of kept pushing and finished pretty good. Abs to start the day. (Barefoot '17 8.75)(peg blue 504.25)

Gomorning - 10 Hurricane Rim/Canal. Ran out on the Hurricane Rim Trail; it is one of my favorites. After flipping, I decided to drop down on the Canal trail. I hadn't ever been on it (at least the section under the Rim); I could tell from the map and layout it would be an adventure - but sometimes that's worth it. Today it was. The trail was particularly tough (and when I eventually climbed back up, I was on some never used side trail tracking along the cliffs, super cool but sketchy). Down in the river, though, it was all worth it. The river looks cool from up on the rim, but down in the canyon, it is the coolest part of the river I have ever seen. I definitely want to hike back there and just spend the day swimming and exploring. Just what the doctor ordered for me. Not a long run in distance, but the difficulty of the second half made the time nearly 1:40. (Sense 253.75)

Solid week of running. 

Goals for next week: I would like to hover around that 70 mile mark. And of course keep healthy. Have to go to girls Camp for half the week, though, so who knows what that will hold. 

AM - 14 Mav/River Trail. Started early Monday practices for long runs, so Twix and I only had time for 2 miles up to Maverick. Practice was a long run into Hell's Hole.  Seemed like a lot of us had our stomach' giving issues. Mine wasn't until the end. Good to have most of the team back. Pick ups were good and run was good, just until those last few minutes  (peg black 242.25)

AM - 9.25 Twix/Grass. The dog and I enjoyed a very nice sunrise (Andrew approved, no doubt).  The some road and grass at practice. It's a burner. Abs before. (Cumulus 332.5)(barefoot '17 11.75)

AM - 6 Parkway. Looped with Twix pretty early before heading up to Girls Camp. Abs before. 

AM - went for a hike up on the mountain for about an hour. Abs in the evening. 

AM - 3 Cedar Mtn. Ran with Py up on the mountain. It was tough and all up hill. But toward the end she was doing great. Abs in the evening. (Peg blue 507.25)

Came off the mountain today and didn't feel like running when we got home. 

Not a great week. But I'll survive. 

Goals for next week: get back on the wagon. Excited to be with the team. Need to work on being more positive with life. 

AM - 13.25 Twix/GS/Powerline. Abs. Not a great run. Had the same stomach issues as last week when we had to stop at a light. Gotta get that figured out. (Peg black33 255.5)

AM - 10.25 Twix/Grass. Took the dog up to the Dirt Mile and we ran a bit, but ran into too many people with their dogs off-leash. Then half road half grass with striders for practice. Hammy is experiencing a bit of regression the past couple weeks. Abs before. (Peg black 734)(barefoot '17 15)

AM - 12.5 Twix/Dino tracks.  Abs; then Twix and I went up to Bella Vista. At practice we went up into the North Desert which we just turned into Dino Tracks. I was a bit fatigued today and kept in the back. (Peg Oly 378.25)

AM - Twix/DM tempo. Pretty slow this morning with the dog. Slow to get moving, slow pace. Just a bit tired. And hammy still bugging this week. Decided tontempo with the girls. Gave the boys their challenge and jumped in with the group of VarLadies and a solid group of JV guys - made for a good pack. Py had a good push; and everyone else in their did, too. Some things learned; some confidence gained. Hopefully they all just remember it when they are pushing in workouts and races without coaches getting on their cases. Looked like the boys did a solid job as well. We went 7:14, :08, 6:49, and :42 pace to round out our 25 mins. Abs to start the day off. Will have to add my total mileage in tomorrow when I turn my watch back on. (Peg blue 518.75)

AM - 10 Twix/Coral Canyon. Looped around the turf farm with the dog. At practice we ran the half course in reverse from the CC park out toward the distribution center. We were pretty chill, but still not everyone was with us like they should be. (Peg grey 422.5)

morning - 6.25 ND. The big win was that I got out and ran. I really didn't want to; them when I started my achilles both hurt so bad I just wanted to stop. But things got better. Saw Mitch and Xander out (and I didn't realize it would be the last time I saw Mitch for a couple years until after I was well past - great kid). (Riders 732.5)

Week was solid, but I am tired. 

Goals for next week: just run with Ry and Py; no more, no less. 

AM - 9 Cali. Writing this week a week later, so I might be off on some of the runs. This was our long run. Pyper did a great job and ran her longest run ever. After dropping her off, Ry and I hit 20 good quick minutes. (Peg black33 264.5)

AM - 5.75 Cali. Running around Anaheim is boring. (Peg black33 270.25)

AM - 5.75 Cali. Same old stuff. Forgot to mention did abs each morning. (Peg black33 276)

AM - 5.75 Cali. Getting pretty worn down with being on my feet all day in the sun. (Peg black33 281.75)

AM - 5.75 Cali. Same old. It's been fun running with the girls though. (Peg black33 287.5)

Took a zero today. Really needed the rest. So super tired. 

AM - 12 Twix/Coral Canyon. Just one of those hideous runs. #bumma. Started off with abs and about 2 with Twix. She was happy to be out running again, but was calm. At practice we had a long run out around CC. I felt pretty flat and blah right from the start. I hoped I would snap out of it, but it became painfully obvious that wasn't going to happen.  The guys had to flip to come get me, but I sent them on their merry way. Had to walk for a bit and then just struggled on in. Got home and slept for awhile. (Peg grey 434.5)

morning - 6 Grass. Abs and walk with Twix. Did a half and half today. Felt decent. Hammy has been acting up again, so I skipped out on striders. (Barefoot '17 18)

afternoon - 2.5 DI. Limited weights and run in the heat. (Adios 470.75)

morning - 10 Sand Hill. Abs and walk with Twix and Molly. Have been walking the last couple days after bonking so bad Monday. Maybe I've been overdoing it, and this will cut me back a little. Maybe no big deal, but starting to feel better, so that's good. Headed up into the desert. Wanted to measure the Sand Hill, so we took that route. It is a beast, but I survived. (Peg blue 333.75)

AM - 8 DM. Abs and then a walk with the dogs. Did he tempo with the girls and some of the JV guys. We are missing quite a big group of the V crew, but those that are here did great, and the younger crew really stepped up and did well. This pace doesn't seem to bug the hammy at all. (Peg only 386.25)

afternoon - 2.5 DI. Limited weights and 20 min run in the heat. (Cumulus 335)

AM - 8 BHNP. Abs and short walk with the dogs. Ran the time trial course and then an out and back in the River Trail. Kicked a ball for awhile until Carson sent it to its untimely death down to the river. (Peg black33 295.5)

I don't know if anyone reads this, but if you do, you should go vote for PV's Jessica Hill as Utah Freshman track athlete of the year on ut.milesplit. She was #1 in the 3200 (by 21 secs.) and #2 in the 1600 (just .43 off); both PR's set at State where she took 4th and 5th! It closes tonight and she is in a tight battle. 

AM - 8 Twix/FireStation Loop. Ran a few with Twix. Then ran over to Home Depot and got some stuff for the downstairs bathroom project. Decided to finish the loop around into BV. It was a good run. (Kinvara grey 161)

A decent week. Had some ups and downs. 

Goals for next week: see if I can build the mileage a little better. At the end of the week I'll be scout camping, so that will throw things off. 

AM - 9 Sand Hill. Abs and a walk with the dogs to start the morning. For our long run we did the Sand Hill. Pushed a little quicker up than last week (11:50 compared to 12:20), and a lot better downhill for a total of 17:50 (compared to 20:00+; so 6min down compared to about 8 last week). Then waited for the girls and ran in with them. Very cool to see many on the team push to things they didn't think possible. Very proud of those who made it up the hill for the first time today. (Peg grey 443.5)

AM - 8.75 Twix/half & half. Good run with Twix. Then road and grass for practice. (Barefoot '17 20.5)(Pace 410.5)

afternoon - 2.5 AC. Just minimal weights again (still can't bend my wrist or put any weight on it). Another hot afternoon run. (Kinvara silver 542) 

AM - 14.25 Twix/Dam. Abs and the up around Bella Vista with Twix. Our run was very slow and painful. Both achilles are wasted. Makes running not a fun thing. Practice was good though, and we had a good run down Hell Hole and out to the Washington Dam. It was muggy and we kept the pace hot, so it was a sweat fest. (Peg oly 400.5)

AM - 11.25 Twix/grass. Ran a bit with the dog. Then did a nice change of pace fartlek workout with some Tempo, Threshold and CV stuff. It's a fun workout. Did abs first. (Peg black33 306.75)

0 - abs.  Up at scout camp on Beaver Mtn.  Hadn't ever been up here before  it is beautiful. Have got to come up and run some trails here sometime. But for this weekend, I'm taking a couple days off to try and heal up the legs a bit.  

0 - abs.  Resting up again. 

Good week. Got to run and heal in the mountains - two things I love. 

AM - 3.25 Hurricane Pioneer Day 5K. Ran with Laney and Elin ran with Ally. Laney is a good runner, but needs to learn to dig deep when it hurts. So we made our goal to not walk. It was tough, but she made it and ran her best 5K - we finished at 32:20. I was very proud of her. Then I turned to go join Elin and she was on the home stretch!  She can dig deep. (Peg blue 522)

AM - 9.5 Twix/Half & Half. Rainy, Rainy! A beautiful rain storm all night and morning long. The world was saturated - and amazing!  Ran 3 with Twix and then a half & half including some striders. Felt great because of the cool weather. Ended with a killer game of ultimate. Everyone was slipping everywhere - especially me. And Decker took me out like a beast!  Started with abs. Only bumma was no kids club - which normally would be fine, but it was the final day, so we have to reschedule. Kind of a pain. (Barefoot '17 24)(Adios 476.75)

afternoon - 2.75 AC. No weights for me. Really aggravated my wrist on the multiple falls during frisbee. The run wasn't bad. Wasn't raining anymore. Bumma. (Rider 735.25)

AM - 11.5 Twix/Grass. Abs then the pain of my legs. Another super sucky morning on the achilles. Took the whole 3 miles with Twix to even start and feel decent. Workout was a pace workout on the grass at the elem. kids did real well. The cool really hurt a lot. (Cumulus 346.5)

morning - 8 Dino Tracks. Abs and walked with the dogs (hoped it might stretch out the achilles in a less painful fashion than the morning run - it did a bit, but they were so wasted from yesterday that there was still a lot of pain).  Anyway, ran Dino from the Millcreek side and then extended under the tunnel. He new shoes were okay. Good for achilles, but did slide around in my foot a little. I am going to wear the tomorrow, too. (Boston 8)

afternoon - 2.75 DI. Limited weights (actually benched the bar and it didn't put too much pressure on my wrist) and then an extended version of the DI Loop. Summer is hot. (Peg blue 524.75)

AM - 14 Fields. Walk with the dogs the practice. Long run from the double churches in the Fields. Went out past Stone Cliff and Little Valley; then checked out the progress on the new high school and worked out way back. Just a good solid pace throughout - probs around 7:10. Then a fast finish for 15 to bring the ave down around 7. Was good until Nicholl's Hill. Then I had flashbacks of Logan and Clyde pulling away on tempos. Stayed near'ish the guys and hit 14. Pretty impressive that hs kids would be able to put that kind of run together. (Boston 22)

morning - 6 Parkway. Achilles were really hurting as I woke up. So I passed on going out with the boys. Walked with the dogs for a bit and then Twix and I continued on our run. Left achilles felt okay, but the right was wretched. However, it warmed up in about a mile and I was able to enjoy the rest of the run. Twix was tired, so I called it with the loop, but I should have headed down with the guys. It just takes some time and the pain usually cools off. (Peg black33 312.75)

Week was pretty good. Enjoyed a few good runs. 

Goals for next week: camp week which always wears me out. So enjoy and have a great time with the team and then the fam. 

AM - 7 BHNP. Abs and a walk with the dogs. Time trial at the park today, so I got some in setting up the course then with Jada as she was late for the run. Team did well; some very good things, a couple struggles. Off to camp. (Peg grey 450.5)

afternoon - 3 Navajo. Took the morning off, so I could run when workout this afternoon. But by the time I was done shuttling kids up to the lak from camp, there was only time for a short run. (Peg black 315.75)

AM - 13.25 Virgin River Rim Trail. Very strong run out on the trail. Achilles held up okay and I was able to push pretty well for a hilly trail run. (Sense 267) 

morning - 8 off the hill. The big hill run. Off the hill my feet were slipping in the shoes and I got a big blister on my right hill. Coming back up the mountain felt better though and I was able to push a bit. Was pretty spent and trying every trick in the book to make it through. Then after the last big climb and before the final hill, I was able to start crushing and pushed up with Alex and we were flying up to Carson. (Boston 20)

morning - 9 Woods Ranch. Ran off the hill toward the WR side with Nathan and my nephew Ben. Helped he back up the big climb and then went on the short section of the trail. That really bugged my heel, but when I jumped on the road back to camp, things got quick for a couple miles. (Peg black33 324.75)

Hoped that extending the weekend a day would help heal up he blister. Week was good: really enjoyed camp, achilles didn't act up too much, had fun at fam camp. 

Goals for next week: get back into a better flow for myself. Last week of summer; crazy. 

AM - 11.75 Hell Hole. Abs and a walk with Twix. 80 mins with 2x10 min tempo. No one was really sharp this morning, but everyone still did well. Last couple minutes I struggled with stomach pains again. (Peg Green 11.75)

AM - 8 Twix/Grass. Not too shabby with the dog up on the Dirt Mile. Another beautiful sunrise - although I hate waking up, I love getting out to enjoy the morning. Then barefoot on the rasa for practice. Last kids club today - kids ran hard today, but I am always glad it's over. (Barefoot '17 28.25)(Boston 34.25)

afternoon - 2.75 DI. Weights and a good lesson from Robs - still limited on the weights, maybe someday the wrist will heal. Warm 20 min run around the DI loop. (Peg blue 527.5) 

AM - 11.5 Twix/Sullivan. Abs and run with Twix. Practice out on the river trail past Sullivan. Pretty tired today. First meet of the season tonight. (Peg green 23.25)

morning - 7 Green Springs.  Abs and a short walk with Twix.  Ran up into GS for practice and made a loop around to the top.  Good run.  Kids felt well for having raced last night.  Teams started the season well last night (a few struggles and kinks to work out, but we are on a good path).  (Peg Black33 331.75)

AM - abs and a walk with the dog. 

afternoon - 4.5 Delano Peak. Up at Renegade Camp. We ran Delano Peak. Although it was a struggle for a couple of the kids and really tested my patience, it was a dream come true. It was unbelievably beautiful. The storm broke just long enough to run the trail. The mountains were amazing. We got to see about 60 mountain goats, it was awe inspiring. 

late night - 5 Eagle Point. After our meeting took a long time, the team talked me into running late at night. Ran up the road from the resort. Tons of shooting stars and a beautiful sky. Bummed that we didn't do Baldy and Belknap, but some of the kids couldn't have handled that. I'll do it someday. (Sense 276.5)

No run after the late night last night. Camp was swell. 

AM - 12.75 River Loop. Early run around the Target loop and extended down the River Trail all he way to the hotel. Seemed long. Included some tempo. Did abs first and a short walk with Twix. (Boston 47)

AM - abs, walk with Twix, and some weights. 

afternoon - 7 probably around this. Getting this week in late because the first week of school was killer. (Peg grey 457.5)

AM - 6.5 Twix/AC. Abs and run with the dog. Finished up with practice. (Peg black33 338.25)

afternoon - 4 BHNP. Ran around a bit for practice as the kids did a workout. (Pace blue 162.75)

AM - abs, walk with dog, and weights. 

afternoon - 8 ran somewhere. Wearing some shoes. 

AM - 6.5 Twix/AC. Abs, ran with the dog and then the team. Did yoga after. It was not very effective with my wrist, but it had been much too long since doing it. 

Evening - 2 BHNP. Ran around a little setting up for the relays. (Peg green 31.75)

Didn't really run at the run-a-thon, but glad we all survived. 

AM - 12.5 Twix/Parkway/GS.  Abs and a mile with Twix.  At practice we went up the Parkway and extended into Green Springs.  The run was going pretty well.  We got into our 20 min tempo and my left hammy (that has bugging for about a week) started to tighten up.  After just over 2 miles it popped.  I felt a major tug and a ton of pain.  I tried to limp it in but only got about a quarter mile more and then had to walk the rest of the way in from Harts.  Got back to find out Ry had tripped in a hubcap ring and got all torn up.  She is on her way to probably get a stitch or two to close up a big gash on her knee.  Not a great day for us.  However, the sunrise was absolutely stunning this morning.  And I guess I will have a little more time to get on top of things here at school since I won't be running for awhile.  Find something positive.  (Boston 59.5)

AM - abs and walk with the dog.  Leg didn't have as much pain as last night.  Stayed away from all things weights this morning - might as well use the time to get the wrist healthy as well as the legs.

AM - abs, walk the dog and some extra time rolling with the foam roller.

AM - walk the dog, foam roller and then abs.  That's the drill!

AM - abs, walk with dog and yoga.  Took the yoga easy and let it really sink into the hammy.

Ran around a little today at the meet.  Hammy was tight and not very responsive.  But it wasn't wasted.  Took good care of it this week.  Too bad I didn't do all this before it went; I wouldn't have had a problem.

AM - 2 AC.  Ran just over a mile out with the girls and then back with Julien.  The hammy was weak and didn't feel great.  But it was great to move a little.  Abs after and then a bunch of time rolling and icing.  I think I'll do about the same each day this week... very easy.  (Boston 61.5)

AM - 2 Twix.  Ran with Twix for about 15 minutes and then did abs and rolled.  Felt pretty much the same as yesterday.  (Peg green 33.75)

AM - 2 Twix. A couple miles with the dog. Abs and rolling after. (Peg grey 459.5)

AM - 2 Twix. Morning run with Twix and then rolling and abs. (Peg green 35.75)

AM - 2 Twix.  Another short run with the dog.  Hammy isn't in as much pain, but it is not time to push anything yet.  Then abs and yoga.  My wrist still geratly limits parts of yoga (like lifting) - crazy because it has been 2 1/2 months; you'd think that it would be healed up by now, but it still can't hold any weight or pressure in a flexed position.  (Boston 63.5)

morning - 2 DM. Walked up to the Dirt Mile and then ran 2 laps with Twix and walked the long way back. (Peg green 37.75)

Some progress this week. At least I ran. 

Goals for next week: 3 miles a day and keep up with all the rolling and such that has helped the leg. 

morning - 3 Suicidal. Fun trail run with the team. Ran with the girls for 3 out - which took us to the bottom of the switchbacks. Then I hiked back. Hiking was a lot slower; reminded me why I enjoy running so much!  (Peg oly 403.5)

AM - 3 Twix.  Ran with the dog for 3 miles today.  Felt a bit worse in the hammy.  Then abs and rolled.  Did a little bit of weights. (Peg green 70.75)

afternoon - 1 BHNP.  Ran around a little setting up the course.  Hamstring hurt a lot. (Peg grey 460.5)

AM - Abs and then a walk with the dog.  Hammy hurt a lot today (I'm sure from not being able to take care of it yesterday afternoon and the weights the other morning - albeit a very little amount of weights... shouldn't have done any).  Rolled after.  

AM - 3 Twix.  Around the neighborhood with Twix.  Rolled and abs.  (Peg black33 341.25)

AM - 2.75 Twix.  Just a little less because of time today.  Hamstring still not feeling great.  Abs and rolled.  (Boston 66.25)

morning - 3 SugarHouse.  Ran at the State course today.  I felt good.  I wish I could have gotten out and opened it up with the boys a bit.  I love the feel of a great XC course.  (Peg green 43.75)

Slowly getting some improvement in the leg.

Goals for next week: no big jump, just 3-4 miles per day.

AM - 4 Underpass.  Very little sleep last night.  Not a bad sleep, just couldn't get to sleep.  So only slept like 2.5 hours.  Run felt good.  Went out 2 with the boys and then was joined on the way back by Dallen G.  He heads out in a couple weeks; such an awesome guy!  Abs and rolled.  (Peg grey 464.5)

AM - 3 Twix.  Ran a bit with the dog.  Ehh on the hammy.  Rolled and abs during weights.  Did just a little lifting.  (Peg Black33 344.25) 

AM - 4 Twix.  Ran a little more with the dog.  Hammy started off a bit tight, but improved.  Abs.  (Peg green 47.75)

AM - 1.5 Twix.  Didn't get too far out because of the storm.  There was lightning everywhere and quite the downpour, so for safety's sake, I turned back.  Did my abs and then rolled at practice.  (Boston 67.75)

AM - 3 Twix.  A bit of tightness in both hammies (the right still hasn't fully healed from last track season, and actually usually gives me more issues than the left pulled one - except today the left really hurt).  Anyway, ran with the dog.  Then abs and rolled.  (Peg blue 530.5)

AM - 4 Runway.  Out with the dog to get a few miles in before a busy day of car washing.  Run was good.  Had a good pace (even some sub 6:00 minute stuff for about 1/2 a mile) and not much pain.  (Boston 71.75)

Was able to up a few more miles this week.  Hammy is improving (both actually) - and the wrist is getting a little more movement in it too.

Goals for next week: survive and advance.  That seems about the theme this year.  Hopefully I can get a few more miles in and keep the health of the body improving.

AM - 5 Washington.  Took a 15 min walk with Twix and then ran for a bit with the boys at practice.  Was able to go 5 this morning.  Temps were great; legs felt great; it was nice.  No pain at all in either hammy on the way out.  On the way back, there was only just a little tightness in either leg (mostly when I would think about it).  Had a solid pace of just above 7:00 for the whole run.  Could have done more, and that is what is making me happy.  Abs and rolled after.  (Peg green 52.75)

AM - 3.75 Twix.  Run with the dog.  A little more pain (but still pretty low) than yesterday.  Abs and rolled.  Just a little lifting.  (Peg grey 468.25)

AM - 6.25 Twix/AC.  Abs, then ran with the dog.  Then joined the boys for a 25 minute run.  First morning run with them in awhile.  Felt really good.  Longest run I've had in a month now.  Iced after and kept rolling; hopefully that will continue to heal things up.  (Peg Oly 409.75)

AM - short walk with the dog.  Rolled and abs and a little bit of weights.  Will run this afternoon.

afternoon - 5 State.  Ran the State course forward and mostly reverse until 5 miles.  Was tightening up a little.  (Boston 76.75)

morning - 3 Murray.  Ran the Murray course in the morning.  (Peg black 347.25)

evening - 3 Bob.  Ran the course at Bob Firman.  (Boston 79.75)

AM - 5.5 Boise.  Ran down some road from the hotel and back with Travis.  (Peg black33 352.75)

Kids didn't run great up here.  That is always a pretty big bummer after traveling this far.  Hopefully they can pull something positive out of it and get on track.

Goals for next week: Keep seing improvement and pushing up the mileage a little.

AM - 8.5 Pioneer.  Abs then a short, quick walk with the dog.  Went up toward Pioneer Park for practice.  I went out 4, then when I flipped I took a little time to help Ry get back with the girls.  Then moved it on back.  Felt pretty good.  A little tightness in both hammies.  A bit out of shape.  Could use a day off of work to just sleep and relax. Rolled.  (Peg green 61.25)

AM - short walk with the dog, abs and rolled and a little weights.  

afternoon - 7.5 Foremaster.  Ran with a few of the guys up Foremaster.  It was warm for a guy that hasn't run in the afternoon in forever.  And my hammies were tight and tired by the end.  (Peg blue 538)

AM - decent walk with Twix, then abs and rolled.

afternoon - 7.25 Dirt Mile.  Ran the workout with the girls.  We warmed and then did 4x4:30 at race pace.  They did a great job.  My legs held up just fine during the run.  (Boston 87)

AM - weights, abs, rolled.  Didn't even get Twix on a walk this morning.  I have just been spent this week and she is taking the punishment for my extra few minutes of sleep.  Sorry dog.  

afternoon - 8 Green Springs.  Ran with the guys this afternoon.

AM - 6.5 Twix/AC.  Ran a few with the dog and then at practice with the guys.  Abs and rolled and also yoga.

morning - 9 Bracken's Loop.  Ran out into the desert with Twix.  Wanted to go out and just enjoy the day a bit, but was limited by my hammies.  So I ran for about 4.5 and then hiked for awhile and then ran the rest of the way in.  Enjoyed the desert... went to a beautiful overlook that very few people know about, and just looked - over!  (Sense 285.5)

AM - 11 River Run.  Extended the run out into the Fields and across the bridge.  Good run... no issues with the hammies, and we had a good quick pace.  Rolled and abs.  (Boston 98)

AM - walk with the dog and then abs and rolled.  A bit of weights, too.

afternoon - 8 Snow Canyon.  Ran during the meet.  Got a pretty consistent run in, considering.  (Peg black33 360.75)

AM - 6.5 Twix/AC.  Feeling decent.  Abs and rolled.  (Peg Green 67.75)

afternoon - 6.5 DogTown.  Ran with the boys a bit.  (Peg grey 474.75)

AM - Walk with both dogs.  Then rolled and abs.  More weights than the last couple months.

afternoon - 6.75 Foremaster.  Pretty tired and worn down on the run.  (Boston 104.75)

AM - 6.75 Twix/AC.  Abs then ran then rolled.  Felt much better this morning.  Ave pace was below 7:00 and I felt good.  Yoga after was nice.  (Peg Green 74.5)

afternoon - 3.5 PV.  Warmed with the boys and cooled with the girls around their workout.  (Peg Green 78)

AM - 8 Snow Canyon.  Out and back on the SC Parkway before going up to aid station the marathon.  Pace was nice and quick and I just felt good.  I've always enjoyed running out there.  Had a good time at the marathon. Fun seeing some old buddies out doing their thing.  (Boston 112.75)

Goals for next week: Probably just kinda keep life about where it is at.  I think I might try and run the Snow Canyon Half.

AM - 9.25 Twix/Green Springs.  Abs then ran.  Nice little chill to the air this morning.  Twix and I didn't get as much.  I slept in a little because practice was a little later.  Rolled after.  (Peg black33 370)

AM - 7 Twix/AC.  Another nice morning run.  Enjoy the temps while they are perfect.  Hammies have really moved into the positive side of things.  Gotta make sure I keep taking care of them.  Region today.  Abs, rolled.  (Peg grey 481.75)

AM - 7 Twix/AC.  Another nice run.  Moving on from a frustrating Region race.  Abs and rolled after.  (Peg blue 545)

afternoon - 6.5 Kick It. We just took it easy. I think everyone was pretty worn down physically and mentally. The long weekend is here!  (Peg grey 488.25)

morning - 35 min walk with the dog. It is a nice way to start the day after being able to sleep in a bit. Plan on running a bit longer this afternoon, so no need to double, but I do feel bad when Twix only gets a walk - she lives to run. 

afternoon - 15.25 Chuckwalla/Temple Quarry. Met up with the girls team and ran to the overlook and back. Had a good chat with Robs - such a great guy. When we finished, I ran up the paved trail along the marathon course (always a beast). Then a quick drive down to Temple Quarry. I was a bit tired and was near the back. I eventually turned early and finished up on the road by the old airport. Long run for me, pretty tired, hammies held up pretty well. (Peg Oly 425)

morning - 30 minute walk with both dogs and Laney and Elin.

noon - 8.25 BHNP. Met a little earlier today with the girls and ran a workout with them. They did a great job, and it feels as if they are ready to roll next week. 

afternoon - 7.5 BHNP. Met up with the boys. Warmed and cooked with them and ran around throughout the workout to encourage them. They also looked really strong today. (Boston 128.5)

morning - 8.25 North Desert. Not too bad. A bit tired from the last couple days. Left hammy feeling decent. Right hammy a bit skiddish the last couple days. Twix enjoyed being out in the desert. (Peg green 86.25)

My running was okay this week. It has been a long week in some ways. Glad we had a long weekend. 

AM - 9.25 Twix/PV.  Ran a bit with Twix and then with the team as they did a nice quick workout to get prepped for State.  Rolled and abs.  (Peg green 95.5)

AM - 9.25 Parkway/AC.  Longer run with Twix on the Parkway today as practice was shorter and later this morning.  Then a 20 minute run with the team.  Finished up with rolling and abs.  I am having all sorts of weird pains in my legs and arms the last few days; just sore spots that I am not sure why they are hurting.  (Peg black33 379.25)

evening - 4 Sandy. Usual pre-State run at the park/MS in Sandy and some easy paced striders. Still not trusting the hamstrings too much to actually push the pace. The team seems in good spirits and ready to do good things tomorrow. (Peg black33 383.25)

morning - 9 SLC.  Ran a bit with Robs and Decker and then a little with the team before leaving the hotel.  (Peg green 104.5)

Ran around a lot at the meet (as usual).  Things went pretty well.  I really couldn't say what I expected out of the State meet this year.  Obviously you want to win.  But at the same time, there are times you wonder if that is going to happen.  So we really focused our goal on giving our best effort for the day.  And in that way, I think we really did well.  Not everyone's race was his/her best... but the all gave the best they could today.  Of course, it is very cool to take state with the girls (back to back - but really 3 in a row; I'll never let it go totally!).  Equally proud of the guys even though we came up just short of the title, again (3rd straight 2nd); like I told them, bummed we didn't win, but not disappointed at all.  Good kids.  Good coaches I get to work with. 

AM - no practice this morning (especially good after getting home at nearly midnight last night - the powers that be have no clue about the toll that driving all over the state takes on a body; and we had to get up and come to school; why can't State be on a Friday?).  So anyway, took the dogs for a good walk.

afternoon - 8 River Run.  Hit the run in reverse today.  Plenty warm out for mid October.  Tired, but the pace was honest.  (Peg Oly 433)

AM - walk with the dogs. 

afternoon - 8.5 Sullivan. Ran up the River Trail. Good run. The cooler temps made it a lot easier than yesterday. (Boston 137)

morning - 3 DM. Walk with the dogs. Then took Twix up for a bit on the Dirt Mile after going a little with the little girls.  Then as I finished, Al was walking Molly; so Twix and I joined for some more walking  (Cumulus 349.5)

afternoon - 15 Rim Trail.  Planned on going more this afternoon without the dog on some trail  so when I finally got out, I went over to Hurricane and ran the Rim Trail.  It is one of my faves.  Went clear out to the rock pit. I felt pretty good and the temps were nice. A nice and much needed 2 hours out in the dirt.  (Sense 300.5)

AM - 11.75 Pioneer. Short walk with the dogs (Twix is pretty sick and wasn’t up for a run). Good run up past the Dixie rock with some solid negative splitting until Carson rolled his ankle and totally wiped out. We ran back while he was sitting in the cold for like 40 minutes. Felt the Sat’s run, but still had decent energy. Abs and rolled. (Peg green 116.25)

AM - short walk with the dogs, weights, abs, rolled. 

afternoon - 7.5 North Desert.  Ran out above the fire station into the desert.  Pretty warm today.  (Peg Oly 440.5)

AM - 6 Twix/AC.  A little with the dog and then the team.  Abs. (Peg black 389.25)

afternoon - 6 DI/PV.  Warmed and ran around during the workout.  (Peg grey 494.25)

AM - walk with Twix and then weights, abs, rolled.

afternoon - 7.5 Shoe Run.  Shoe in reverse with some extensions to hit the minutes.  Those stupid Pace always bug me - the liner always moves around and bunches up on my foot.  Bugged the whole run.  Right hammy is not really healing up at all, but the left is feeling good.  (Pace blue 170.5)

AM - 6 Twix/AC.  Still bugged by the right hammy... Rolled, abs, and yoga.  Good yoga sesh this morning.  (Peg green 122.25)

afternoon - 11.25 Turkey Farm. A great run for the team. I joined them just a little from the top of the big hill (took water up) and we just pounded up the road til they hit their turn and we cruised on back with a big negative split. Just a great run for everyone. (Boston 148.25)

morning - 4 Twix. Nice morning run with the dog. Then got a bunch of walking in and even 3K on the rowing machine while we waited for Laney’s volleyball game. (Boston 152.25)

noon - 16.25 Strip. Went out to Little Black Mtn. and ran out into the desert. After the first 2 miles, where a bunch of motorcycles and cars came by me, I was totally alone out in the desert. Run was great - really solid on the way out and even up the big climb; got a bit worn down on the last few miles, but survived. Glad I was able to get out on my own and enjoy my amazing life. (Sense 316.75)

Nearly 40 miles in the last 30 or so hours - haven’t run that much in a while. No wonder I burned out. Good week.

Goals for next week: connect with a good place often enough to keep life enjoyable  

AM - 14.5 Twix/Parkway/GS.  A little under 2 with Twix.  Then practice was another solid 90 minuter.  Felt good; right hammy acted up a bit, but it held together.  Abs first, then run, then rolled.  Made it through a pretty tired day.  Mad at the Dodgers and mad at the world!  (Peg black33 403.75)

AM - 3 Twix.  Run with the dog.  Some weights, abs, and rolled.  (shoe?)

afternoon - 3 AC.  Halloween ice cream run.  Some good quality costumes; dressed as an ultra-dude with tons of gear, trucker hat, long beard, and the bible (aka "Born to Run").  (Sense 319.75)

AM - 10 Twix/AC/DI.  Got more mileage in this morning running with Twix and then practice and adding with my girls since we won't be to practice this afternoon (headed to the Cedar Temple).  It was a nice run.  Abs, but not enough time for rolling.  (Peg green 132.25)

AM - 4.5 Twix.  Decent run with the dog.  Might be my only run today as things are pretty busy this afternoon.  Did some weights, abs, and rolled.  (Peg grey 498.75)

AM - 7.25 Twix/AC. Usual routine. Pace was quick with the boys this morning. Hit some much needed yoga. (Peg black 411)

afternoon - 11.25 Fields. Ditched school meetings to go to practice - whatevs. Everyone went a little over on minutes today. Threw in some short hill reps on the way back up 2450. Abs when I got home since I missed this morning. (Boston 163.5)

morning - 14.25 Parkway/Wash Elem. Took Twix on the Parkway loop; it was modified a little because Molly wanted to join us for a little. Then right to practice over at the elementary where we did 4 sets of 4x1 min at varying paces. It was a very good workout. Right hammy just won’t improve. (Peg green 146.5)

Decent week. Had a few shorter days to help recover, but still had some good days. 

Goals for next week: get my hammy better - Running is going well; if that would feel better, I think I could do some good. 

AM - 13.75 Twix/Pioneer. Good running today. Enjoyed the run and the weather. I like this route and it just get better each time. Abs and rolled. (Peg black 424.75)

AM - 5 Twix. Around with the dog this morning. Then some weights, abs, and rolled. (Pace blue 175.25)

afternoon - 8 GS. A bit tired, but enjoyed the run. A new development that took land from the desert reserve is called The Reeves at Green Springs. It is a bit of sacrilege to me to call it after the Reserve when you just destroyed it to make your houses and money. (Peg green 154.5)

AM - 7.25 Twix/AC.  A little chilly out this morning.  A nice run.  Abs and core.  (Boston 170.5)

afternoon - 5.5 DI.  Warmed with the team and then ran a bit during the workout - mostly with the girls on short occasions to help encourage and motivate in a way that only a coach can.  Then cooled with them.  (Cumulus 355)

AM - Walk with the dog and abs.  Had to skip out on weights to get things done for the banquet tonight, but did get my rolling in.

afternoon - 7.5 Foremaster.  Not a lively effort from me today, but I just kinda cruised in the back and made it through.  Just a bit worn down.  There was an enormous dead squirrel on the way up Foremaster.  Very impressive.  (Peg green 162)

AM - 5.5 Twix/AC.  Abs then run.  Nice shorter run with Twix and then a good solid morning pace with the boys.  Great sesh of yoga after.  The pain I was having in my left hip on the weird cross over your leg thing while you lay down was much less today... good.  (Peg blue 550.5)

On a separate note... DIII commentator, I would really like to talk to you.  Please send me a message.

afternoon - 10 Turkey Farm. On what is become a traditional team run/workout, we killed another turkey workout. Hit about 5 min negative split. I was barely holding on at the end and the guys just kept pouring it on - had to tell them to chill out. (Peg green 172)

morning - 6 Panorama. Ran with Twix around the hs/ms area while Ry was celloing it up. Still had some fast pace in the legs from yesterday. (Cumulus 361)  Hit up 5k of rowing and 20 mins of bikin while waiting for Laney’s volleyball game  

afternoon - 15 Hop Valley. Went out to Zion to run this trail I’ve always wanted to do. It was brutally beautiful. Didn’t help that I got off the trail and ended up ledging myself high above the trail. Luckily made it down after some serious bushwhacking - manzanita and scrub oak are not kind to human flesh. Finally made it off the cliff and got to enjoy possibly the most beautiful place I have ever been. The lighting was absolutely perfect off the red sandstone. On the way back, I was spent. 15 miles in the sand and 3+ hours of slow running will do that to you, but I am very glad I did it. (Sense 334.75)

A lot of miles for the old guy this week. But life is good. 

Goals for this week: the greatest thing would be a Nike birth, but any great run from the kids will be satisfying.