Good Looking & Popular

St James + river trail + Navajo Drive.

13 miles @ 7:47 pace. 

Hard to beat this great weather.

6.5 with the lawyer at lunch.  Up and over the red hill from downtown.

6 with team on the trails.  I don't mean to brag but nobody could keep up with me.

Got caught on a conference call with my boss and Jimmy John..... Ended up missing practice.  Got home late from work and then had family come to town.... Didn't get out running until 10 pm.  Ran 8.25.  3 long st James loops and 1 short one, all easy, just going over my plans for 2014 and listening to a little Africa.

Through St James then up to the Washington park and back.

7.1 at lunch with the doctor.

Got got caught at work, again, and didn't make practice.

5.1 miles after the kids went down.

6 with the lawyer at lunch on the red hill.

6 with the girls on Navajo.  

7.3 at lunch with the doctor.

5.0 at practice with the girls.

6.6 at lunch with the lawyer.  Calf has still not recovered from April's elbow.

6.9 with the boys on what can't even be described as a trail run---just a random run through the muddy desert.  

7.5 at lunch with the doctor.  Right calf is still bugging me..... Other than that a beautiful day to run.

First run in 2 weeks.  I hurt my calf while jogging through a hotel lobby in FL to meet some friends for dinner.  All the sudden I felt a pop in my calf and knew something was seriously wrong.  Even now I don't know if I just tore a muscle or, more likely, if my plantaris tendon ruptured.  Either way it hurt for a few days, I tried jogging on it a few times but it still hurt.  Finally on Monday I ran 3 miles with no pain or problems.  Plan is to ease back into it this week and then rejoin the troops next week.

Another easy 3 around St. James.  Had an English bulldog come after me across the street from Ben P's house......it was fat and mean.

9 with the lawyer at 9 PM to the bloomington loop and back.  Maybe overdid it a bit.......calf does not hurt, but I can feel something.

5 miles easy in the rain.

Mayor's loop + st James with the doctor at lunch.  April worked my calf over good this afternoon.  Hopefully I am ready to get back on track.

Swam 2000 meters at lunch.  I'm much slower than I was before taking a 4 month break from it after the marathon.

First workout back with the team.  2 mile warmup, then ran 1000 m repeats with the girls, 2 mile cooldown.

7.2 at lunch with the doctor and lawyer.

7.0 at practice with Scott.  Great little run out towards little black mountain.

7 at lunch with the doctor.  From river road bridge up to the mall and back.

4 at practice while the team ran their tempo run.

Calf is bugging me but manageable.  Headed to Denver tomorrow for the day so I will give it a rest.

8 at lunch with the doctor and lawyer up the 1/2 ironman course.

6 assorted miles at practice.

9 easy around the river trail.  Legs feel good after April loosened up the old calves last night.

2200 meter swim at lunch.  Just made it to the high school in time to time the team on their workout.

8.0 miles after work out towards little black mtn.

7 at lunch with the lawyer.

5.5 with the boys at practice.

Good day.  6 miles total, 2.5 of it on the track with Laynee and Rachel.  Stomach didn't love the mile repeats but the legs felt good.

2200 meters swimming at lunch.

7.0 at lunch with the doctor and lawyer.

Hunting expo + valentine's day = no run.

St James + river trail + Bloomington loop = 13 miles

Nothing spectacular this week but the right calf is feeling completely normal so I'm happy.  Will pick up the mileage a bit in the weeks to come.

Mile repeats out on River Road.  Felt good.  Fitness is slowly coming back and the calves are feeling fine.

Sick with the flu.

7.1  River loop + St James with the doctor at lunch.

5 at practice.......1.5 pacing Laynee through her power run.

13.1 at lunch.  Dragging a bit by the end.  Ran to the mall from the office, met the dr and lawyer about 1/2 way there.

4 on the Kenyan run with the team.  3 after with Logan.

behind a bit at work today so I skipped the lunchtime swim.

14 with the lawyer from Bloomington to downtown, then the college, then back. 

8 at lunch with the doctor and lawyer.  We ran up the 1/2 ironman course from downtown, then picked it up on the way back after the dr. got a call to return to the hospital asap.

6.5 with the girls out on the dike for afternoon practice. 

2 warming up with the team.  Sick with a cold so I didn't run the intervals with them, nor did I feel the need to put in more afterwards.

Skipped the lunch time run and practice to go to Lake Powell and pick up a boat.  Small sacrifice if this deal actually works out.

6.5 with the lawyer at 9 PM.

Some before and after practice, but the core 7 was with Scotty, Spencer, Courtney, and Boston on the trails.

7 miles with the doctor at lunch.  Ran the St James + mayors loop in 51 minutes (7:15 pace).  

Jogged a 3 mile cool down on my own afterwards.

Ran 13 out into the fields with the doctor and lawyer.  Followed the run up with 6 hours of yard work.  Not quite the week I had envisioned but not terrible considering how I felt on Tuesday.

13 miles at lunch today.  From my office to the mall and back.  The doctor met me at river road and ran 7 of them with me.  Skipped practice to get a massage in with April.  Legs feel really quite good right now and I'm hoping to bump my mileage up modestly each week heading into the summer.

14.1 total today.  8.1 at lunch with the doctor and lawyer.... From downtown up to the half ironman course and down bluff/diagonal.  Could feel yesterday's massage on the uphills.

6 easy with the team out towards the AZ strip tonight.

BWW for lunch is not a great idea for afternoon tempo runs.  3.5 mile warmup + 2.5 mile tempo + 3 mile cool down.

4 miles with the team on a Kenyan run.

8 miles tonight out to look at investment property with the lawyer.

Quick 5 after work before heading out to Vegas.

Laps around the park by the hotel.  Nice little shakeout run before 4 WCC games this afternoon.

11 around the park by the hotel.  

Giving myself .25 miles worth of credit for walking to the various parts of the big Rio buffet.  I even walked to the far end of the buffet where the salad bar was......didn't get any salad but I looked around before heading back for moIMG_5837.jpegre prime rib.

8 miles in an hour on the treadmill here at the hotel.  Really hoping BYU wins tonight, but I don't have a good feeling.

10 along the river trail after getting back late from Las Vegas.  Extended the trip a bit to watch Day 1 of the Pac 12 Championship.  Just glad to get the run in.

10 at lunch with the lawyer.  Went from downtown up the ironman half route and then back to his offices.

8 miles around the Bloomington loop from my office in the afternoon.  It's starting to get hot.

14 miles after dark to hit my goal for the week.  The lawyer went the first 10 with me then bowed out.  I finished up a 4 mile cool down.  Hit a sewer pipe working in my backyard tonight so I guess I get to spend my Sunday morning dealing with that crap.

Good workout for me.....not a lot of reps but the legs felt good.  2 x 1000 in 3:41 or so and then 2 x 400 in 74.  6 miles total.  Thought about going out again after the kids were in bed but the gale force winds convinced me otherwise.

8.4 with the lawyer at lunch.  Up and around to red hills parkway, then down bluff and diagonal.  Most of it was easy until a couple of faster miles toward the end.  Swapping deer hunting stories in preparation for our South Africa hunt.

5.1 with the team out at chuckawalla.  Gorgeous country and a good run.

Ran 3 miles warmup/cool down with the team around their workout.  They hit a great workout today and it was fun to watch them work through it.

After my kids were in bed I went out for 8 miles around the river trail.  Hard to beat these temperatures.  

8 miles at lunch with the doctor.  Up diagnol/bluff/red hills parkway and back down. Avg. pace was 7:40.

5 miles at practice with the team tonight.

Ice bath at home after practice to get the legs revived a little bit.
 

9 miles at lunch with the lawyer and dr around the river trail.  Good times!  Mileage is slowly bumping up and the legs are feeling good.

Good run before the track meet.  St James + the river trail up to Washington and then back home through the fields.  Happy to be done for the week.

8 miles at practice.  2 miles warming up, a couple of mile/1200 repeats, a couple miles cool down, then some extra with Logan afterwards.  It's warm but still very doable.

7 mies at lunch with the lawyer.  Mayor's loop + St James.

7 miles out towards the strip with the team.

Saw the movie divergent.... It was dumb.

Ran the mayors loop + st James with the doctor at lunch.  Felt very easy and not pushing into the wind.  Pace was 8:20.

Ran 5 at practice this afternoon but did not jump in any of the workout.  Hoping to get to bed at a decent hour tonight and get the legs recovered.

8 at lunch with the lawyer and doctor.  Up the red hill and back.  6:50 average on the way back.

Have to drive to Heber this afternoon for a family event, so I knew getting up and running early was my only real option today.  Ran a couple of St James loops before heading to the high school to meet the boys for their AM 3 miles.  Then ran home.  12 miles total. 

Late night run with the lawyer from my office out around the Bloomington loop.  Afterwards ran another 7 from my office to PVHS to pick up my truck I had left parked over there.

5 at practice with the girls.  2 mile warm up, 1600 meters in 6:20, 2x800 in 2:46 or so, and then cooldown.

6 more miles after the kids were in bed for the night.

8.1 miles at lunch in the wind.  It blowed.

Fun day at Snow Canyon watching all the distance kids race.  It was great to see so many of the meet their goals.

5.0 late shakeout run.  Went through St James to the bridge and home.

7.1 miles at lunch with the doctor.  River loop + st james.

Got caught at work over an investment gone bad.....didn't even come close to making it to practice.

6.1 tonight after the kids went to bed.

7 miles at lunch with the doctor.  Averaged 7:15 pace for the run.  St James + mayors loop.

5 miles after the kids went down tonight.

Track meet + work + wife being gone + 3 little kids = no running today.

Got a babysitter.  Went and watched the track meet for an hour or so and then headed out on a run from the school.  Ended up doing 15.5 wandering trough Bloomington hills to Bloomington and the back home.  Averaged 8:15 for the run.  

6 miles easy running around at practice.

4 miles after the kids went to bed.

Not a bad race, but a bit slower than what I was hoping for.  Warmed up a bunch, probably 3 miles or so total I'm guessing.  Legs were OK, but not peppy.  Went in to the race thinking that 5:20 would be a fair time to run.

Race started and I got out well and moved to the inside.  The pace felt fine aerobically, but I could tell I didn't have much more in terms of speed.  That would have been alright if the first lap would have been fast, but I came through at 81 seconds........so no time cushion.  Lap 2 I got around several people and moved pretty well.  Caught Bryson on the final turn but he sped up a bit so I got behind him.  Ended up hitting the 1/2 mile at 2:42.  Lap 3 was more of the same, tried going around Bryson 1 time but he surged again.  3rd lap was an 82.  Last lap I finished alright but didn't find another gear the last 200.  Ran the 4th lap in 81 or so.

Afterwards I couldn't breathe.  Pollen or asthma or something.  Ended up getting an prescription called in and I went and picked up an inhaler which helped.

7.1 after the kids were in bed to the truck stop and back.  Legs felt good.

7.0 miles with the doctor at lunch discussing new truck prices.  Ran from River Road bridge to the mall and back.

7.7 miles with the lawyer from my office around the Bloomington loop after the kids were in bed.

4 miles easy at lunch with my boss from brooks park up onto the Owens loop and back.  

4 miles easy at practice (3 mile run + 4x200 meter pickups).

7.1 miles tonight after the girls were in bed.

8.2 from my office out and around the Bloomington loop.  Not bad temps today but you can sense that these lunch runs aren't going to be practical in a month.  Enjoy them while they last.

Had my alarm set for 530 to get this run in before the meet started this morning but then elected for 3 more hours of sleep instead.

Ran tonight with the doctor instead.  Did the Bloomington loop from his house via st james.  Legs feel great.

Ran 8.1 with the lawyer and 2 of his lawyer buddies up diagonal, bluff. Red hills parkway and back to tabernacle.

6.2 tonight after the kids went to bed.

Ran 4 at practice......got there late from a dentist appt. so no workout.  Mostly just ran easy with Kale and chatted about the future of DHHS XC.

12.6 after midnight with Logan, Clyde, and Steve.  Perfect weather and a brisk (for me anyways) pace.  Average 7:26 for the run.

6.0 at practice today.  Went on a long and, IMHO, dumb Kenyan run.  It dragged on forever.  Excited to see everyone on the track team race tomorrow.  Was tired from "last night's" run and the late bedtime.  Can only imagine what today was like for Clyde and Logan.

Zero.  Just didn't happen...busy day at work, then the track meet, then time with the kids and wife.  

15.5. Slept in a bit then headed out.  Ran the sun river loop and back.  Lots of people out exercising in sun river but I didn't see anyone I couldn't have taken!  Ice bath afterwards.

13 miles out on the Bloomington loop.  Got hot at the end but the legs felt great.  Saw Rachel, Brianna, Chloe, and Doty out getting their run in.

5 miles after the kids were in bed.  Ice bath afterwards to finish off the week.  Looking forward to sleeping in tomorrow morning.

8 miles at lunch around the Bloomington loop from my office.  It's getting hot.......took water with me for the first time this year.

5 miles after the kids went to bed.  Calves are a bit tight, but April is on the schedule for tomorrow so that should solve that.

8 at lunch with the lawyer up the 1/2 ironman course and back.  Calves were tight and it was so so.

3 at practice watching everyone run 200s.  Ran a couple of them myself--the wind was brutal.

Saw April for a massage this evening.  Calves needed some work but she said they released quite easily.  I was prepared for the worst and was pleasantly suprised how mild it was this time around.  Maybe my pain tolerance is increasing.  Ha!

8.1 at lunch with the doctor.  Talked mostly about my crazy brother in law.  Good times.

8.2 tonight with the lawyer around the Bloomington loop.  Legs have a couple of kinks in them from the massage last night but for the most part feel pretty good.

7 at lunch with the doctor.  River Road bridge to the mall and back.

5 after the kids went to bed.

8 at lunch around the Bloomington loop.  No fun-- was hungry and the wind was brutal.  Calves are tight/sore.

Long run.  Slept in and still got cool temps.... May be a while before that happens again.  Ran through st James back to river road bridge and out to the Bloomington loop and back.  Then a mile cool down with the girls when I got back home.

8 at lunch with the doctor and lawyer.  Ran up the ironman course.  Had a hard time getting going.

4 after the kids went to bed.  Legs feel like they don't have any juice.

7.5 at lunch with the doctor.  1 mile warmup up, 4.5 mile push around Bloomington at 7:00 pace, then 2 miles back to the cars.

5 with the team this afternoon around web hill.  Calves are atill tight-- but other than that things feel decent.

3 miles at practice.  Should have run the workout but I didn't.

9 miles tonight on the treadmill.

Felt sick.  Ran 6 from my office before leaving to drive up to BYU.  Had no energy.

13 from the BYU track meet up Provo canyon with Logan.  Warm but doable.  Steady on the way up, faster on the way back.  Nice to get it done and not feel crappy like the day before.

9 at the byu track meet.  1 loop around campus and then back for the medley race then 6 out towards Provo canyon.  Should have done more when I got home but that wasn't going to happen.

Ran 1.5, then could feel something wrong with my calf so I walked back to the office.  Went to April later that evening and she worked it over pretty good.

Headed out to test the calf, hoping it would loosen up as i got into the run.  the opposite happened, after about 3.5 I had to just walk it in.  Injuries suck.

2 with the team up in Cedar.  Was hoping the calf (left) would be back to normal but after the warm up I could tell it was no bueno.  shut it down.

An hour elliptical this evening.  Had Adam work me over this morning, it seemed to fix the calf.

Swam 1.5 miles in the summit pool  Then tried a 2.5 mile run on the calf.......felt good. 

7 miles with the doctor and lawyer at lunch.  Calf made it through without any problems.

10 at lunch with the doctor.  It's getting hot outside. Averaged 7:59 for the run.  Calf is a bit tight but doesnt hurt.

10 with Logan from the team hotel into Springville.  Spent most of the run talking about the 2 mile race and marathon training.  Figured it would be hard for the 4 boys we had in the 2 mile to score the 21 points the team needed them to get, but they did great and ended up getting us 22 points.  Fun way to end the season.

No AM run and a 2 AM arrival back in St George killed my plan of going out for an evening run.

6 in the morning through bloomington hills park up to web hill.

7 at lunch with the lawyer from his office to Bloomington.  8:10 average on a pretty hot run.

11 this morning.  The first 6 with Brett and Dave and then another 5 on my own.

Woke up this morning and my left calf was still pretty beat up from having April work it over, so I skipped the morning run.  Got caught at work Nd didn't make it out for a run until 5 or so.  Ran the Bloomington loop with an extension to hit 9.  Calf is sore but probably just bruised a bit from the brutality it endured on the massage table.  Hoping to get a couple of solid weeks of running in and then really buckle down into marathon training mode come June.

6.1 this morning by myself.  Left calf was surprisingly tender.  Bothered me less as the run progressed.

7.0 at lunch with the doctor.  River road bridge to the mall and back.  Picked up on the way back for a couple of miles under 7 minutes.  I am afraid that it will be the last time running at lunch without the heat being a big factor.  Summer is coming.........

11 at lunch, most of it with the doctor.  Went from my office to the Dixie center up through tonaquint and back.  7:50 avg for the 7.5 with the dr.

Long run Saturday.  Slept in a bit because it wasn't going to be super hot and I could get away with it.  Ran 16.1 on the trails, around st James and the Bloomington loop.  Not fast but that's ok because the legs are pretty tired after jumping back into it this week.  Left calf is still bugging me but goes away after 2-3 miles of warmup.

11.2 this morning around the mayors loop and st james a couple of times with my younger brother.  Left calf is still bugging... Time to figure out a fix.

11.2 after work in the heat.  Up all night with a sick kid so the morning run didn't happen.  It was 101 when I left the house, but I took a water bottle and was pleasantly surprised how well I did in the heat.  St James + Eagles Landing + Bloomington Hills Park + Dixie Center and back.

11.2 seems to be the number this week.  Ran the first 8 with the Dr around the mayors loop and back, then did 3 more on my own.  Legs were still sluggish from last night.  Left calf still sore and bugging, but I got a massage before work which will hopefully help loosen things up.  Long ways to go, but miles ahead of where I was the same time last year.  Also need to mention that we saw what must have been a 40 lbs. racoon chasing a rabbit all around the river bottoms trying to eat it.............strange indeed.

Busy day.  Got 5 miles in at lunch on the treadmill at 7:30 pace.

Arrived at a family deal on the east side of Zion....went out for a little 10k right at dusk.  Not sure what the altitude is but temps were in the 60s.

Up early with Benjamin PDiddy.  Ran from our cabin to the top of cable mountain and back.  11.2 total.  Only fell once.....

5.2 miles before dinner to shake the legs out.

Went hiking in Zion's this morning until noon.  Got dropped off at the bottom of north fork canyon and ran up 5.4 miles to the cabin.  Passed a bunch of ultra runners of some sort headed the other way.

5 in the AM with the start of XC.  First day of practice, interesting to see who shows up, who wants to run with the A group, etc.  Most of the mileage came running with some of the new kids.

6 in the evening after the kids went to bed.  Stomach felt like crap--don't know if it was the heat or the stomach bug my girls have had.

8.5 in the morning.  3.5 running to practice from my house then 5 miles with the A group boys. 

7 miles at lunch with the lawyer, mostly talking about our new little venture.  Hot but doable.

Had to go to Las Vegas at 7 AM for a business meeting so it was an early morning.  Ran 3 through St James, picked up the doctor and ran 6 to my office and back.  1/4 mile from my house my inner left calf had shooting pains with no real discomfort beforehand.  Same muscle/pain that bothered my about 4 weeks ago.  It's a tight muscle--tight to the point I can't run on it right now. 

4 miles on the beach in California.

5 miles on the beach

Ran the warmup and cooldown for the team's VO2 max test.

also swam a mile.

6 miles with the lawyer and doctor.  It wasn't pretty.

Swam a mile at lunch.

6 miles total.

warmup, 3 x mile repeats on the dike, then 2 miles back

miles in 8:07, 7:55, 7:05.

swam a mile at lunch.

10 miles on the treadmill in 85 minutes

Did the workout with the A group girls today.  Wasn't pretty but felt ok.  No problems with the calf at least. 

Massage at lunch.
 

Run around Web hill/St James with the boys.  Easy pace for them = I was hanging on most of the run.  Made it 6/7 miles before I fell off the back of the pack.  Actually was pleasantly surprised at how my legs did.........a week ago I wouldn't have thought I could hang around that long.  Ended up averaging 7:30 for the 7 miles.

Swam a mile at lunch.  200 warmup, 6 x 200 with 2 minutes rest, 200 cooldown.

warmup, pickups, and cooldown.

5 easy with the girls

Monarch loop at Eagle Point.

6.0 around Puffer Lake.

3.0 Monarch loop.

Call it 5.0 to the top of Mt Delano

2.0 relay run that night

60 minutes on the singletrack.

warmup, hill repeats, and cooldown

Busy day.  Ended up just doing 7 miles in an hour on the treadmill.

6 in the morning with the lawyer around Blooming and Southgate.

2.5 with the team before their time trial. 
 

To the high school, out around with the team, then back home via St James.  Good to finally put in some miles.

13.5 down the marathon course.  Good little run on the comeback trail.  Warmed up 2 miles than avg. 7:30 back to the church on Bluff St.  Effort was pretty modest and things felt good other than a knot in my left calf.

out hunting with JJ......got 7 in after the morning hunt.

7 out on the AZ strip after the morning hunt with JJ

No run

down the course

Sick

6 miles with hill repeats.  Felt like crap.

4 in the afternoon.  Wiped me out.

3 in the morning plus 6 at afternoon practice.  miles repeats with the girls 6:48, 6:34, 6:08.

14.5 in the morning down the course.  The last 5 at 7 minute pace.

3.5 with the team in the afternoon.
 

4 on the treadmill at the Red Rock

3 in the morning

5 in the afternoon

12 in the morning

1 at practice

6 in the morning

5 at practice

5 at afternoon practice.  Two mile repeats.

Was supposed to run 16 down the course this morning..... The lawyer screwed up and it ended up being closer to 18.  Tried to pick up the last half but it really was just a so so effort as I could feel my left calf tightening.  Went straight to adam when I was done which was great.

Ran 3 in SLC with the team on the state course.  Oh the memories.

At least a couple running around during the boys varsity relay race.  It was fun.  Great group of guys.....actually pretty much the whole team girls and boys ran well today.  Nice improvement over last year.

2 afterwards.... Warmup and pickups.

4 when I got to the condo at Brian Head.  1 with my girls around the pond.

8 miles on the treadmill after getting back from Brian Head.

10 miles on the treadmill.  Got caught at work and didn't make practice........had to hustle to get this run in before team pictures.

8 after work.  St James + mayors loop.
 

3 at lunch, 3 at practice.

3 in the morning with the boys.

Going to Emery County is like going back in time to the 1980s.  Spent the night before the race in Huntington, in a $50 hotel room that was probably a bit overpriced.

I ran this race last year as a test to see where my fitness was before the SG marathon in Oct.  I had one free weekend where we didn't have an XC race in Sept and this seemed like the most honest half out of the races being run.  I ran it and liked it last year---got into a pack of 5 guys for most of the race and ran 1:31:30---a time I was happy with because I thought it would translate into a sub 3:10 time at SG. 

The course is all on dirt roads.  The first 3 miles are basically flat and then you head down "the little grand canyon".  The canyon gradually gets deeper and deeper, which is nice because it keeps you in the shade nearly the whole time despite the race not starting until 7:15 or so.  Total elevation loss for the race is 500 feet, so its downhill but much of it isn't that noticeable and the dirt roads aren't perfect so that slows you down just a bit.

I lined up near the front and got out.  Ran the first .25 or so with two other guys out fron feeling comfortable, checked my watch and it was 6:20 pace--which I knew was overly aggresive so I made a conscious effort to slow down and relax.  From mile 1 on I was basically solo........nobody behind me and well behind the two guys in front of me.

1--7:06

2--7:07

3--7:08

At mile 3 the course makes a sharp right turn down towards the canyon.  I timed the gap between myself and 2nd place and found he had 1:32 on me. 

4--6:55  The canyon starts.

5--6:49

6--6:36 

7--6:47  The gap is now 47 seconds

8--6:45 

9--6:40  I caught him at the end of this mile and tried to surge a bit.  Figured he was gone.

10--6:33  The guy re-emerges and passes me back.  I stayed right behind him until he started making loud breathing noises and turned around and told me to pass him.

11--6:32  Keep applying some pressure hoping he would break contact.

12--6:43

13--6:39  Starting to hurt, look back and the guy is there but not really within striking distance.

Walked away feeling good about this race.  Bottom-line took a couple of minutes off last year's time which makes me think sub 3 at St George is realistic again this year even with conditions that are likely to be a bit less favorable.

6 at afternoon practice.  Mighty sore and tight.

5 at afternoon practice + 1 afterwards around st James with the girls.

6 at practice plus 1 afterwards with Courtney around st james.

Ran to the high school, ran with the boys, then back home via the river trail.  Skipped afternoon practice to head to the byu game.

Stayed over in Provo and worked.  Slipped out in the afternoon to get my long run in for the week.  Ran from Will's pit stop up Provo canyon to Vivian park and back.  16 miles.

6 easy with Logan before breakfast and the byu invite.

Ran to the high school, ran with the team, ran home via Bloomington Hills park/Eagle's landing. 

4 after the race at Bloomington Hills park.  Then 2 on the warmup before the varsity workout.

4 at lunch.  Then 4 at practice with the girls..........felt like the hottest blasted run of the year.

1 afterwards with Courtney.

7 total.  2 early before practice, 2 with the boys,  then paced the girls on the track for 2 in 14:10.  1 cool down.

Caught a ride with Logan, Dave, and Clyde up the marathon course.  Ran a couple of miles to the top of veyo, visited the cedars trees and then just cruised for the first 7 miles or so.  Picked things up the 2nd half and it was actually a good run for me despite dragging the last few days and warm temps.  Hit 17 miles then cooled down to my truck.

3.5 at practice this afternoon.  Fetching hot.

4 miles on Saturday.  1 mile with the girls running to and from the byu game.  3 miles around st James when we got back late.

8 total at practice doing warm-up, hill repeats, and cool down.  Then 1 when I got home around St James with the girls.
 

1.5 to practice.  6 with the boys to Sun River.  Hot.

1.5 with Logan before the time trial.  4 at home in the dark.

7.25 late around the mayor's loop.

5 to the Dixie Center and back before heading up north for the Dixie Center.  I ran at 10 AM and it was hot--hope things cool down quick for the marathon next week.

3 around Sugarhouse with the varsity boys.  They have a chance to really do something special there this year.

Dress rehearsal tonight after the wife and kids went to bed.  Drove to the finish line and ran up the course to the 22 mile mark.  Then ran the 4.2 miles back down to the finish line.  Average 6:32 for the tempo.  Felt good.  Last year I did the same run a week before SGM and averaged 6:40. 

Goal A next weekend is just to break 3 hours again.  Goal B would be to lower my PR a couple of minutes.  In a perfect scenario 2:55 could be doable---but again it needs to cool off this week for that to be realistic.

Easy 4 around the mile loop at the end of Little Valley.  Was hoping the calf would warm-up and loosen up--it didn't.  Felt worse by the end of practice.  April tomorrow at lunch.

Ran 3 to Hidden Valley and back.  Calf felt fine.  Hoping it is a non-issue on Saturday.

Calf is sore--hopefully just the after effects of having Adam stretch it out yesterday.

Not every race can be above average--this one was really sucked.  My calf had been bugging me going into the race but I hoped it would be a non-issue on race day.  Took Tues, Wed, and Friday off before SGM off and got a couple of massages to hopefully work out the kinks.  BYU game the night before was obviously a bad omen......Taysom and I will just go over in the corner and cry.

Slept in Pine Valley and got up at 5.  Ate a bannana and granola bar and got everything ready.  Headed over to the race about 6:10 which turned out to be plenty of time as they started late.

Mile 1 6:46--Even thought I was near fairly close to the front of the elite corral there were still a ton of people to deal with.  (7:06 last year).

Mile 2 6:59--Just settling in and relaxing on the uphill.  (7:30 last year).

Mile 3 6:42--Things are fine though I am getting passed by a lot of people.  (6:54 last year)

Mile 4 6:42--Still just going nice and controlled.  My calves were tight, but what else is new? (6:49)

Mile 5 6:45--Grabbed my first drink I had set up on this mile.  (6:51)

Mile 6 6:30--Faster than I would have expected.  (6:33)

Mile 7 6:36--Down into Veyo. (6:40)

Mile 8 7:41--Up the Veyo Hill.  Focused on just keeping my heart rate flat.  No need to push things.  Just kept telling myself that everyone who passed me would come back to me in the 2nd half. (7:51)

Right at the top of the Veyo Hill my left calf went out.  Hard to describe, but I knew it was bad as soon as I felt it.  It didn't cramp or spasm, just very quickly tightened up to the point where I was altering my stride.  I eased up for a bit hoping it would release, but it wouldn't.  Tried streching it--nothing.  So then I just started running again easy thinking I would alter my plan and just finish.  Run 8 or 9 minute miles.  That thought lasted for about a mile, it kept getting worse and I could tell slow was still going to do some real damage.  Mile 9 was a 8:51.  Soon there after I peeled off the road and found a spectator with a phone.  Called my wife and told here how to get to Dammeron Valley from Gunlock.  Had to walk back along the side of the highway for a mile or so to the dirt road to Gunlock--which just sucked as I got comment after comment.  Walked a couple miles down the dirt road to Gunlock by myself before my wife and kids made it.  Just lost in my thoughts and dissapointed.........

Total I was 1:30 ahead of last year and the effort felt the same.

Need to figure out why my calves are chronically tight.

6 after dark around the mayor's loop.  Though it wasn't my intention I essentially ended up taking the rest of October off after the marathon to let the calf heal and take care of life in general.  Ready to get back on the horse and get back in shape.

6 with the lawyer and doctor at lunch.  The first lunch run for this year.  Ran from river road up river until the trail ends.

Ran to the top of the ridge and back with the girls.  I hate that run.  Regretted my late, large lunch as well on the way back.

2 at Vernon Werthen.  Run the warm up but the calf was tight enough I could tell 400s was a bad idea.

XC Halloween run to Little Valley and back.

Had to go for an evening run........then it started raining and I wussed out.

6 by myself at lunch.  Planned on doing more with the team at practice, but I had a dental appointment that just about killed me, so I skipped practice.

My rough plan is to hit 40 miles this week and ramp up from there.  Hopefully to 60-70 miles a week by Jan.  Run a half marathon each month this spring and/or maybe do a 50K somewhere along the way for the experience.

5.5 with the dr at lunch from the dixie center up through green valley

5.0 in the afternoon with the girls to mayors loop and back

5 total at afternoon practice.  2 mile warm-up, 2 road miles during the michigan workout, and then a mile cooldown.

5.25 at lunch with the lawyer around the mayor's loop.

3 mile run at practice.

3 miles with Logan on the dirt course.

Dirt mile race with Pine View, then the boys got recognized at halftime of the football game. 

10 with the boys out on Navajo Dr.  Ran 37 minutes the last 5 miles but still got ditched.

4 at lunch by myself.  Just an easy shakeout run.

5 at practice with the girls.

4 at lunch by myself.

2 mile warmup, 1.5 mile intervals, 1.5 mile cool down.

0 between work and the Xc banquet

6 at lunch with the dr towards sun river.

4 after work through st. James.

5.25 at lunch with dr around mayors loop.

4.25 at practice past the spectrum.

Beautiful Saturday run out towards little black mtn.  6 with the girls with a mile pickup then a mile cool down.

On the cruise ship.  Ran 1 on the outdoor track and then got sick of fighting all the old people and asians who were wandering around on it.  Went and ran another 7 on the treadmill.
 

On the treadmill on the ship.

more treadmill miles

on the trails of Pinel Island off of St Maarten.

7 more on the treamill

5.25 with the dr at lunch out towards sun river

4 at practice--warm up and cool down.

with the lawyer and my boss out on the chuckawalla loop.

5.5 with the dr at lunch

4.5 with my brother in law once I got up to NSL

9 along bountiful blvd

6.5 around the mayors loop.  Then a visit to Adam, then 1 around st James with the girls.

9 with the lawyer through Bloomington to bluff and back.

1.5 with the girls around st james.

Hetic day at work........missed running at lunch and missed going to xc practice. 

Got 8 in around st james and the river loop after the kids went down.

5.5 at lunch with the dr talking about life, careers, money, and lots of other insightful stuff.

4.0 with the team at practice.  2.0 warmup, 1 in hill repeats and downhill repeats, and a mile cooldown.  XC season winding down, but it has been a great season.  The boys are a bit dissapointed at how it ended but they exceeded my wildest dreams for them entering the summer.  Good times.

6.2 at lunch solo around the river trail.

5.0 after dark through st james and onto the trail.

6.1 up diagonal and the red hill with the dr and lawyer.

9.1 total today

6.1 at lunch by myself.

3.0 this afternoon before going to see April.  She jacked my calves up pretty good..... But in a good way hopefully.

Good run today.  Weather in SG has been unbelievably nice the last 6 weeks.  It was 64 degrees when I left the truck at 3 pm today.  Started out on the Warner Valley fire road and headed out towards the little black mtn loop.  Ran 5.6 miles out at a decent pace, picked it up for 5 miles hard on the way back, and then cooled down the last .6 to the car. 

Glad to see some of the guys ran really well at Foot Locker.  Surprised to see AF not right there at the top at NXN.

Ran 6 at lunch from river road bridge up to the mall.....the trail headed north from maverick was totally destroyed by flooding.  That or the engineers did a poor job.

3 after work shakeout run.

6 with the dr from the dixie center out towards sun river.  Nice day.  Planned on getting a few miles in later last night but it didn't happen.

9 at lunch by myself around the Bloomington Loop

3 after work to Vermillion and back.

A bit tight and sore after today.

8 at lunch by myself.  Slow--a bit sore and stiff from yesterday and having Adam work some kinks out this morning.  From my office up to the riverside maverick and back home.

8.4 at lunch from my office out around the bloomington loop with a navajo dr. extension.  Nice and easy--I was basically sleep walking.  Spent the weekend in San Francisco with my daughter (hence no mileage on Friday or Saturday) and our flight home was delayed and we didn't end up getting home until 4 am.

10 at lunch out past sun river golf course and back.  Great weather for a December run--shorts and shorts sleeves.

6 with the lawyer from his office up the 1/2 ironman course and back.

8 miles around the mayors loop at lunch.  Left calf is tight and right ankle is stiff.  But great running weather.  Kids have been sick with the flu but thus far I've avoided it like a champ.

3 miles shakeout after work.

6 miles with the dr. at lunch from river road to southgate and back.

after work ran 5.1 from Sullivan park on the new trail.  So nice it didn't even feel like dogtown.

12.1 from black mtn trailhead to river road and back.