El Burro Blanco

15 miles in the morning.

5.25 miles in the early evening.

Happy New Year everyone.  I can't believe it is 2008.  I wanted to start the year out on a good note so I decided to go and do a longer run this morning.  It was beautiful weather.  It was nice and sunny and not to cold.  The roads were still snowy and slick with very few dry spots but I enjoyed this run a lot.  I did my North Ogden rolling hills out and back.  I hit about 2 miles of wind blowing in my face going uphill in quite a bit of snow.  It worked me but it was a good push.  I had to stop at my Grandma's house for a potty break.  My aunt opened the door and said, "Idiot!"  She told me I was crazy for running in this cold weather.  You got to love family!  I did the run at 6:42/mile pace overall.  Not bad considering the road conditions.  I did another 5.25 miles in the early evening to keep the legs loose and get 20 for the day.  Good start to 2008.  Good luck to everyone this year.

8 miles in the morning.

12 miles in the afternoon.

Back to the early morning runs before I head off to work.  Felt good to get back on schedule and get back into the normal everyday routine.  I got home from work and was a little tired but had a good 12 miler.  I ran the first 11 miles at 6:39/mile pace and then finished with a 6:00/mile.  Not a bad push.  Sat in a cold bath afterwards to loosen up the muscles. 

6.50 miles in the morning.

14 miles in the evening.

I didn't go as far as I wanted to this morning due to sleeping in a touch.  It is nice to get a little extra sleep every now and then though.  We had our first indoor track practice today.  It went pretty good.  I have some great runners that hopefully will do well this year.  I am coaching the distance runners (800, 1600, 3200) so if anybody has any suggestions for workouts they did in high school or track, please let me know.  I am new to this coaching thing.  I came home late and hopped on the treadmill.  I did 14 miles while watching Prefontaine.  What a classic!  I did the run at 6:49/mile pace overall.  I am still building a base this week and will hopefully get some speed workouts in next week.

6.10 miles in the morning.

13.90 miles in the afternoon.

I have the greatest wife in the world.  She massaged my legs out last night and it helped them feel much better this morning.  I think we are going to get a massage on Saturday afternoon.  Yeah!  Nice easy run this morning.  I ran with the track team today.  We did 5.5 miles pretty easy.  I was running from the fast group back to some of the slower runners.  It was a nice little push going back and forth between the two.  I got home and did another 8.4 miles on the treadmill at 6:44/mile pace overall.

The weather was crazy last night and into this morning.  It rained and then turned into wet, slushy snow during the night.  I was planning on doing my run on the Ogden Marathon course but decided to stay around town.  I woke up and the roads were slushy and very wet.  I waited a little bit until the snow plows cleaned the roads but it didn't help to much.  I ran from the house up into North Ogden.  I ran all the way through North Ogden into Pleasant View and almost got the Highway 89.  I got sprayed with water and wet snow from a couple cars.  You got to love it.  When I started back at 10 miles, the sun came out a little bit and really cleaned up the roads.  I was carrying a little extra weight due to all the water in my pants and shoes.  It was still slushy and slippery but their was a lot of water on the road due to the snow melting.  Thanks global warming!  I saw a temperature gauge on the city offices and it said 41 degrees.  I couldn't believe how warm it was.  I nearly slipped twice but it was a nice run today.  I finished the run with a 6:39/mile pace overall.  I was happy with this due to the road conditions and the fact that 10 miles of this route is gradual uphill. 

I haven't done a 20 miler in a while now.  I forgot how much better it is to have other people to run with on the long runs.  I could have used some company to pass the time.  This week is a first on many levels.  It was my first time ever running 20 miles 5 days straight and it is also the first time I have hit the 110 mile mark.  Not a bad start to 2008.  I will do some more speed work next week.  I need to go and take a nap now!!!

8.10 miles in the morning.

12.10 miles in the afternoon.

The legs were feeling good this morning so I kept it nice and relaxed.  The weather is really cold with all of the new snow.  Need to have a good week and then slightly taper for the half next week.  I ran 6.05 miles with the track team.  We kept the pace honest and did 3x2:00 pickups.  I pushed the top runners right at 5:00/mile pace or just under.  I think the team is buying in to my idea of pushing themselves a little more to make themselves better.  I got home and ran another 6.05 on the treadmill just before the BCS game.  I did this at 6:40/mile pace overall.  The game was a joke at halftime so I ended up reading a bit of my book and going to bed.  

8 miles in the morning.

12 miles in the evening.

I woke a touch late today so I had to push the pace slightly.  I did the 8 miles at 6:49/mile overall.  I will have the same running schedule for the next little while due to coaching track.  I did 5.5 miles with the track team this afternoon.  Both the boys and girls pushed the pace today which made me happy.  Some of the slower runners are getting faster.  We averaged right around 7:30/mile overall.  I got home and did a half a mile warmup on the treadmill and then bumped up the pace to 5:30/mile for the next 5 miles and then finished with 1 mile at 5:21/mile pace.  I will slowly work up and increase my speed workouts over the next little bit.   

8.05 miles in the morning.

12.10 miles in the evening.

The legs were feeling good after yesterday's runs.  I kept the pace nice and easy this morning.  Track practice was cancelled due to all of the snow.  I got home finally and had to shovel for about an hour and a half just to get in my driveway!  I had about 2 feet of snow on the ground at the house.  I was mad at the snow because I can so I hopped on the treadmill and did 12.10 miles at 6:54/mile pace overall while watching Karate Kid.  Bonzai!!!!  I then went back outside and shoveled more snow for half an hour.  Fun stuff!

8 miles in the morning.

12.10 miles in the afternoon.

Another 8 miles in the morning.  I had to stop and take a PB but I survived and was able to finish my run.  I ran an easy 6 miles with the track team today.  We got splashed by a couple cars with snow.  It was fun discussing with them about how crazy runners are.  We are quite the crazy bunch.  I did another ab circuit with them and then came home to hit some faster miles.  I did a half mile warmup and then bumped the speed up to 5:30 pace for half a mile and then did 5+ miles at 5:21/mile.  It feels good to really get the legs moving.  I am getting excited for the race next week.

8.10 miles in the morning.

12 miles in the afternoon.

I got to bed early last night and ended up waking up at 2:00 AM.  I tried going to sleep but I couldn't.  I thought about running and then fell asleep quickly.  I guess sleep won out this time.  I did my nice and easy 8 miles this morning.  Nothing to exciting.  The track team was doing hall tag in the school so I went out for a 6 mile run before I needed to be back in order for them to use the weight room.  It took me just under 40 minutes.  I came home and did another easy 6 miles at 6:49/mile pace overall.

What a crazy day!  I woke up and was planning my long run but Katey's parents called and were coming down for breakfast.  They were going to take us out too Jeremiah's.  I had to cut the run short so I did one mile warm up and then hit 7 miles right around 5:20/mile pace and then finished up with just over 2 miles for the cooldown.  We went and at breakfast which was yummy.  Great pancakes and cheap prices.  They actually have a marathoner's breakfast!  It is pancakes with fresh fruit on top.  They will continue to get my business.  Katey and I then ran some errands around town.  We went and picked up tickets for "Spirit of the Marathon" movie for the 24th.  I asked the lady if they had any tickets left and she said that they have plenty.  213 to be exact!  We as runners need to really support this.  If anyone wants me to go and get tickets, let me know.  We should try and fill the place up.  It is at the Tinseltown theatres in Ogden.  I hurried home and did another 6 miles at 6:40/mile pace overall. 

I had to hurry because I went and talked with Paul Pilkington (four time Olympic Marathon trials qualifer, former world marathon champion, and current cross country coach at Weber State) at his house.  I got his number from one of his post collegiate athletes that he coaches.  We talked for over an hour about my current training and what my goals are for here in the near future.  He gave me a lot of great advise and I think I am going to have him start coaching me.  He is excited and I do my first workout with him on Monday night up on the indoor track at Weber State.  I haven't had a real coach before but I guess having him be my first can't hurt!  The guy knows his stuff.

I didn't get my long run in today but the 7 miles at marathon pace were a good push so I was happy with that.  Also, I was stoked to hit 116 miles with some good marathon pace miles thrown in there throughout the week.  The body is feeling good so I consider myself blessed right now to really be able to have some solid training.

8 miles in the morning.

13.75 miles in the evening.

I got my lovely 8 miler in this morning.  I have my workout with Paul Pilkington tonight.  I am excited and nervous at the same time.  I hurried home from work and did a brisk 6 miles at 6:40/mile pace overall.  I then went over to Weber State's indoor track and did my workout with Paul Pilkington.  I did an easy 3 mile warmup with a few strides thrown in there.  He had me do 6x 800m at about 85% effort.  I did them all about 2:25 pace.  He wanted to see about where my threshold pace is.  It was a good workout and wasn't to much.  I hope that he can help me increase my speed and get better as a runner.  I did a 1.75 mile cooldown jog and then called it a night.

8.10 miles in the morning.

12.50 miles in the afternoon.

I did my wonderful 8 miler this morning.  Exciting.  It is getting much easier to continually wake up at 5 AM in the morning and get my first run in.  That sounds really crazy.  I pushed the distance runners today.  I took 5 of the top runners and had them do about 5 miles at 6:00/mile pace.  I runner stayed with me the entire run and 4 others dropped a little.  It was slightly windy and we ended up averaging just over 6:05/mile pace overall for 5 miles and then did a slight cooldown.  We did 7.5 miles at 6:32/mile pace overall.  It was a good push for them.  The girls did 6 miles in just under 43 minutes.  The team is getting better and better each day.  I came home and did another 5 miles at 6:00/mile pace overall because I had to hurry out to the basketball game and help out.  Another big day.

8 miles in the morning.

12 miles in the afternoon.

I had a tough time getting up this morning.  I had a weird dream last night that I was back playing basketball in high school.  I didn't do so well if I remember correctly.  I woke up and realized I am 5'9" and 1/4 and have about a 12 inch vertical.  That is why I run I guess!  It was a "steamy" 18 degrees this afternoon.  I gave the team the choice to run inside or outside.  Most of them chose to do half in and half out.  I only had one taker to run the entire time outside with me.  We kept the pace easy for the 5.5 miles.  I did an ab circuit with them afterwards and then came home and did another 6.5 miles right at 6:00/mile pace overall.  Paul Pilkington said that a lot of my slower runs should try and be at 6:00/mile pace.  It does seem a lot easier lately.  I will do 10-12 miles tomorrow and then 8 in the morning on Friday just to be ready for the race on Saturday. 

12 miles in the afternoon.

I did 6 miles with the track team this afternoon.  We did 35 minutes with 4x1:30 min. pickups.  I pushed the pace for the top runners where we were at 4:50/mile pace.  It was a good push for them.  We kept the pace honest in between each pickup.  I came home and did another 6 miles at 6:00/mile pace overall.  It was a nice day for running.  I am doing a slight taper while gearing up for the race on Saturday.  It should be lots of fun.

8.10 miles in the morning.

I woke and felt really good.  Katey was a sweetheart and did my pre-race ritual head shave.  It is much easier to comb!  I think this might be the only running I do because we are heading for St. George as soon as I get off work.  Hopefully it is a quick trip.  It can take forever sometimes.  I am really looking forward to seeing everyone this weekend.

I was not really sure what was going to happen with this race but I wanted to do well.  I guess I did alright because I surprisingly ended up taking first place.  The race started at 9:00 AM so I slept in on a race day!  I woke up and did a 3 mile warm-up around my parent's house with a few pickups to get the legs moving.  Katey, my dad, and me then headed over to the race.

I got there and it was fun seeing all the Fast Running Bloggers with all of the singlets and warm-up gear.  It got me really excited for the race.  Sasha, Nick McCombs, Dave Holt, Little Bad Legs, and Karl Wilcock (16 year old from Hurricane) went out and traded quarters for the first 5 miles.  I have never really done that before but everybody stayed relaxed and helped each other out.  Nick started to push the pace and I decided to go with him to see if I could stay with him.  We came upon the first bridge and it was still a little icy and Nick slipped bad and fell.  He hollered for me to slow down so I did but ended up slipping and falling on my hip.  It left a nasty raspberry.  We both got up and kept going.  It threw off our rhythm a little but we got back on track.  We talked a little bit and were pushing each other.  Nick threw in a couple surges and I think he was trying to drop me.  I kept right up with him and we were really moving.  We looped back around and got on the trail again.  I didn't like this part of the race because we were running in and out of people still coming out on their initial loop.  Runners were clapping and cheering but we both wanted them to get out of the way.  Nick slowed a little bit at about mile 10 and told me to go for it.  I wanted him to come with me because we were pushing it together.  I waited until about mile 12 and then really kicked it in.  I heard Katey and my dad cheering from on top of the mountiain and they told me to go for it.  I came around the corner and stayed on the trail but needed to continue going straight.  I had to stop and come back in order to finish.  I crossed the line and felt awesome.  Nick really pushed me this race and it was a huge confidence builder.  This was probably one of my best races ever.  The course is truly honest with hardly any downhill and a fair amount of slight uphill in it.  The problem was that it was a little short and the times were all off.  They had me running a 1:07:42 which was way off.  It is okay.  I did a cooldown of 2 miles with Dave and then another 1.5 miles with James and some of the other Fast Running Bloggers.

Here are my splits:

1- 5:33

2- 5:33

3- 5:20

4- 5:22

5- 5:28

6- 5:08

7- 5:17

8- 5:15

9- 5:21

10- 5:06

11- 5:20

12- 5:21

.92- 5:30

I received a free pair of shoes at the St. George Running Center for my win (thanks Steve!)and also a cool diamond that glows in the dark.  Sweet!  This is a good confidence builder for me to really get rocking and rolling for the year.  Great job to all who ran and keep up the great work.  Thanks once again for all the support Katey.  You are the best!

15.35 miles in the morning.

I went out for my run and was a little nervous because of the clouds in the sky.  It looked like it was going to rain.  I forgot it was St. George and it just threatens a lot.  The sun came out and it was fine.  I went from my parent's house in Santa Clara out through Ivins and Kayenta and then back to their house.  I had to stop 2 miles in and take my sleeves off.  It was way to hot for them.  I also had to take a slight detour and go too the Ivin's Chevron.  It wasn't for hot chocolate by the way!  I kept the pace honest and was pushing at times because the wind was blowing slightly.  I ended up doing the run at 6:31/mile pace overall.  I felt fine and the legs were not very sore at all.  This was a good sign.  Now it is back up to the cold weather in Ogden.

   This was kind of a cool picture of the finish at the Painter's Half.

8.05 miles in the morning.

16 miles in the afternoon and evening.

I was going to run a little more last night but the long drive home led to being tired.  I also had to shovel about a foot of snow in our driveway.  Oh well!  I got to bed early and it was much needed.  I woke up this morning feeling refreshed and ready to go.  It was nother nice 8 miler.  Nothing to exciting. 

I did a mini tempo run with the distance runners today.  I had them do a 15 minute warmup and then 30 minutes right around 6:30/mile pace with a 8 minute cooldown.  The roads were not in that great of condition so I was pleased with the effort today.  Some of the team was really pushing each other which was nice to see.

I hurried up to the indoor track at Weber State for my second workout with Paul Pilkington.  I did a 3 mile warmup and then he had me do 16 x 400m @ 70 sec. with 1:30 recovery in between.  I jogged a minute and then walked 30 sec.  He had me run in lane 5 so their was tape on the track to show me exactly how far I needed to go.  On the first 9 400s I was killing myself to get under 70 sec.  I then realized that I was going an extra 20 meters!  The last 7 were not to bad since I really pushed myself the first 9.  Live and learn.  I then did a 1 mile cooldown and hustled home to get some grub in me.  I was hungry!  Today was a big workout day.  My legs are a little sore so I got to bed quick.

8.10 miles in the morning.

12 miles in the afternoon.

My legs were a touch sore this morning but after I started running they felt fine.  I need to make sure I get lots of fluids and keep stretching out real good.  My raspberry from the race is bruising quite nicely.  I hope I survive.

I ran 5 miles fairly easy with the girls distance runners today.  I wanted to see where they are at.  It was an easy day for them.  They pushed each other on the last mile which was nice to see.  I think the boys and girls will be good this year.  I came home and talked to Katey while on the couch and ended up falling asleep for about an hour.  It was a nice nap.  I then hopped on the treadmill and did a mile warmup with the last 6 miles at 6:00/mile pace overall.  I had to stop once due to stomach issues.

8 miles in the morning.

12 miles in the afternoon.

I made sure I got plenty of sleep last night.  I did another 8 miles at 6:00/mile pace.  The runs in the morning are feeling much better now.  The update on the bruise from the race is that it is getting bigger.  Yeah!  I hope it isn't anything serious.  I can't wait for the Spirit of the Marathon movie tonight.  Katey is a trooper for going with me.  She is a great support!

I had the distance runners do plyometrics this afternoon due to the extremely cold weather.  They have been great for going out in the cold stuff everyday. 

I came home and found out much to my chagrin that we had no water.  I thought our pipes froze but came to find out a line in Ogden Canyon broke.  Yikes!  I did a 4 mile warm-up and then hit 4 miles at 5:19/mile pace with a 4 mile cooldown.  I ended up going to my cousin's house for a light "sprinkle" to get clean and then headed off to see "Spirit of the Marathon."  I absolutely loved it!  My favorite parts were when the old guy was talking and then when it showed Deena Kastor coming in and winning bronze at the 2004 Olympics.  She was crying and very emotional.  I will not lie.  I choked up a bit because I can only imagine how hard she worked to get to that point.  The whole movie really got me pumped up.

Our water is still not working so I decided just to do my run in the afternoon.  I get pretty smelly and stinky during my runs and I didn't want to frighten the students by not taking a shower this morning.  12 or 13 miles this afternoon and then hopefully 20 miles tomorrow.  I might have to do 15 in the morning and 5 or so in the evening because I will be at Weber State all day with the track team.

I ended up doing 4 easy miles with the track team and then another 10 miles at around 6:00/mile pace once I got home.  The legs felt fine today.

15 miles in the morning.

I woke up early to get some miles in before the indoor track meet at Weber State.  I did the first 10 miles at 6:00/mile pace and then hit the next 2 and a half miles at 5:19/mile pace and then did a half mile at around 5:00/mile pace.  Afterwards I did a 2 mile cooldown.  It was nice to push the pace for a couple miles this morning.  The indoor track meet went well today considering it was the first meet of the season.  Many of the boys hadn't broken 6:00 min. for the mile but many of them went low 5:30's or faster which was nice to see.  Also, the girls 4x 800m relay took second behind Davis.  I think with the base right now and then getting on the track to do interval work with help the runners get that much faster.

I got home and was a touch tired but the legs were needing a few easy miles to loosen up.  I did 5 miles and then called it a day.  I was happy with this week because it was the week after a half marathon and I had some big workouts without any continual soreness in my legs.  Glad to be done for the week though.

10 miles in the morning.

16 miles in the afternoon and evening.

I woke this morning and was feeling pretty good.  I went a little longer than the usual 8 miles.  I ended up getting 10 miles in right around 6:00/mile pace overall.  The body is responding well the faster paced runs.  This is a good sign.

We did a exercise circuit inside with the track team today due to all of the wind and snow outside.  It was really nasty.  We got done early so I came home and did 6 miles easy.  I then hurried over to Weber State for my workout with Paul Pilkington.  I warmed up with 3 miles and then did 5x 1 mile repeats @ 5:05 pace.  I did my first one a little fast - 4:56.  The second one was at 5:08.  My stomach was acting up on this one and then my third one was at 5:10.  I hurried to the bathroom and then the last two were at 5:12 and didn't feel that good.  It wasn't the best workout but I guess stomach issues will occur at times.  I was happy to have this done and finished with a 2 mile cooldown.  I came home, ate dinner, and went straight to bed.  What a day!

8 miles in the morning.

12 miles in the afternoon.

I woke up and felt much better than last night.  I think I might have a slight cold.  The 8 miles felt good.  It is amazing what a good nights sleep will do for you.

I did a fartlek workout between telephone poles with the distance runners today at the high school.  Some of the poles were far apart in good old Plain City.  It was a good push for them.  We did 5.5 miles of it and then did some abs.  I came home and did another easy 6.5 miles.  The rest of the week is supposed to be nasty with all of the snow.  Yeah!

8 miles in the morning.

12.10 miles in the afternoon.

Another eventful 8 miles in the morning with 30 minutes of shoveling snow this morning afterwards.  Can I count shoveling snow as crosstraining miles?  If I can, I should have a ton of crosstraining miles by the end of the week.

I decided to have the distance runners write down a personal running mission statement to go along with individual goals.  I then had them write down team goals.  I told them I would like these to be posted somewhere they can see them often.  I hope this keeps them motivated.  I had one of the distance runners send me a text message the other day saying that he doesn't mind that I am kicking their bu** with practices lately.  That is encouraging.  I came home and did just over 12 miles on my own.  I once again averaged right around 6:00/mile pace overall.  I then went outside and shoveled more snow.  Yeah!

8 miles in the morning.

19.10 miles in the afternoon and evening.

I did the 8 miles this morning a little slower than usual.  I have a good workout planned for the afternoon with a 5 mile tempo run (5:20/mile) included in it so I wanted to be safe and save some energy for later.

I ran with the distance runners this afternoon in wind and a little bit of snow.  I had them do a 20 minute mini-tempo run with a 10 minute warmup and cooldown.  They were troopers and did a great job.  We finished up just under 6 miles.  I stretched with them inside and then went back out to do my tempo run.  The only problem was the snow was thicker on the road and the wind was blowing a little more.  I started out and was going to see if I could do it but the roads were way to slick.  I tried pushing it when the roads were clear and be careful when it was slick.  I ended up doing just over 8 miles.  I know cars were thinking I was crazy being out it that kind of weather.  I averaged 6:42/mile overall which included running with the team.

I thought about calling it a day but got back home and hopped on the treadmill to do my tempo run.  I was mad at the snow but decided it wasn't going to deter me from finishing my tempo work.  I did 5 miles at 5:19/mile overall and then called it a day.  I know we need the snow for water in the spring but it is no fun to be in it.  Legs suprisingly felt fine tonight.