El Burro Blanco

Happy New Year everyone! Ran with James, Dave, and Clyde from my house and did my big, crazy loop. Lots of hills and plenty of enjoyment had by everyone. We all enjoyed each other's company. Warm enough to take the shirts off. Dave started it. 20 miles total to start the year off. Hope to kick this cold.

Good to be running with the team again. Ran with the girls today on the trails. 5 miles and then Tabatta workout afterwards. Also did 8x100m barefoot strides.

Have slept in the last couple days to try and kick this cold. It is kicking my butt. 6 miles with the boys out on the trails towards Hidden Valley Park. Decent pace and perfect weather for a run. I expect big things from the team this year.

Long run on the St. George Half course today with Super Glide, Dave, and SteveO. We ran the first part of the course wrong and ended up catching on to the regular course after a few miles. We kept the pace relaxed for the first 15 miles and then we started to pick it up the last 4 miles. Clyde was a frisky little kitten and laid the hammer down. Dave and I kept it right at Tinman pace or just under. The chest felt clear of junk today so hopefully I am making a turn for the better. Just need to be patient I guess. Maybe more garlic as well.

5 miles on the trails with the girls. 8x100m barefoot strides after. Still trying to kick this sickness.

Big boy run this morning with the guys. Still felt like garbage and the run showed for it. Hope to get feeling better soon. Be patient is what I keep telling myself. How much longer can I take it though?

8 mile trail run with the boys out off Navajo Dr. Did a slight progression run on the way back. Felt controlled but nothing fancy.

Did a fun loop with the boys today out around the new part of Little Valley. Ran by my parent's house. Good pace and perfect weather.

Tabatta workout after wards.

Went and ran our usual loop with Clyde this morning. I think I made a slight turn for the better from this sickness. 10.2 miles total. Felt alright.

5 miles this afternoon with the girls out on the trails towards Hidden Valley.

Slept in most of the week to try and get the extra sleep to shake this sickness. I think it helped a ton. 6.6 miles this afternoon looping around Webb Hill with the boys. Awesome weather today and felt good. 8x100m barefoot strides and then Tabatta after wards.

Ran with the boys this morning at the DC. Slighter cooler temps but it warmed up throughout the run. We went towards the Bloomington Loop and then came back to meet up with the club for a bit. Glad we did this because I needed a potty break. We then ran the right STG Half course. Kept the first 14 miles easy and then picked it up. I felt pretty good the last 4 miles finally. I wasn't too far back from Clyde and Dave. Happy to finally hit some decent miles to finish out the run.

I wish I could do the half next week but with this sickness for the last 3 weeks I don't think it would be pretty. I guess it is a blessing in disguise I will be out of town. Excited to see what everyone does. Clyde and Dave are in great shape right now.

Glad to have another decent week. I just want to get back to some solid workouts. It seems like it has been a while. Just keep enjoying running with the guys and grinding it out and I should be fine.

A really bad case of the Mondays. Ran the warm up with the team and then kept track of them on the Vo2 max test.

Plyometrics and Tabatta were combined today.

Another Tempo Tuesday run with the guys. It has been nice having James out with us. He is doing really well. I had the mindset of just easing into the 8 mile tempo section. The temps were a little cooler which actually made it quite nice. I just tried to stay relaxed and not overdo it. I ended up hitting the 8 mile section with a 5:43/mile average. Nothing spectacular but it was nice to get a decent workout in after being sick for close to a month. Hope to move forward from this. 14.5 miles total.

7 mile trail run out by Ft. Pierce today. Ran with the girls which was nice. Had to get home for Norah's birthday. I cannot believe she is 4 years old.

Went and ran with Clyde this morning. 10.2 mile usual loop. Nothing spectacular but great conversation. I am excited to see what the STG boys will do this weekend. Also discussed poor decisions some youth make these days which greatly influences what happens in the future.

7 miles total this afternoon with the boys. We ran at the DC for our 15 minute tempo run. Ran with Dallin and Sage today anywhere between 5:45-5:50 pace. The team did great for this tempo run. Hope they continue to move forward. Happy with the early season progress.

6 miles this morning from the house into Santa Clara. Nice and easy.

5.5 miles this afternoon on the trails behind the school with the girls. 8x100m barefoot strides after. Plyombata workout after. Good stuff.

6 miles this morning. Same route as yesterday. The last 2 miles I did a little Fartlek workout between streets. This helped break it up a little bit. Good to get some turnover in the legs.

3 more miles this afternoon. 2 mile warm up with the team and then timed them on their workout. 1 mile cool down after wards. Drove to Claremont, CA for the USATF Level 1 Coaches Certification. My Dad was really nice to drive down with me.

Ran from the hotel in California this morning up into Rancho Cucamonga. Really nice place. Nice running lane on the road. Kept it relaxed on the first 5 and then did kind of mini progression run on the way back. Felt decent even though I was really tired still from the drive.

13.5 hours in this USATF Level 1 class. Loads of good information.

Decent week but need to keep moving in the right direction.

9.5 more hours in the classroom today finishing up the USATF Level 1 Coaching Class. Now I just need to do a 200 question test to finalize this certification. Long drive home but totally worth it. I recommend it to anyone who is interested in this sport. It is really worth it. I actually learned how to coach pole vault :) The basics that is!

2 mile warm up with the team before timing them in the workout.

Pushed Oliver in the jogging stroller in the afternoon for 8 miles out along Snow Canyon Parkway. Nice day off and enjoyed running with Oliver.

Easy 3 miles this morning with the team at the school.

9 trail miles this afternoon. We went over and ran along Prospector and Church Rock. Lots of fun and the team seemed to really enjoy it today. Fun to get around town and find some really fun runs.

10.2 mile run with Clyde this morning from his house. Did the usual loop. Good conversation again. Missed having Dave out. Hope he gets feeling better.

6.5 miles this afternoon with the team. 2 mile warm up and then paced Courtney with her 1600m repeats. Hit 5:55, 5:57, and 5:52 for the 3 miles. Good workout for Courtney. Hopped in the last 3 laps with the boys as they finished. They finished very strong which was good to see. It has been a while since we have done an track work. Cool down and then Plombata workout afterwards. Great stuff today. Happy with the effort from the team.

Up super late with finishing up my 200 question test for my USATF Level 1 certification. Ended up getting a 94% on it so that made me happy but I was trashed this morning. Ended up running 5 miles this afternoon with a 6:35/mile. Had to hurry home for some family stuff.

Ran with the team this afternnon for the workout. 2 mile warm up, 8xMcGruff's Revenge, 4x400m progression finishes. Solid workout for the team. They are moving in the right direction and looking good. I am happy to see the girls and boys doing so well. Plyombata workout afterwards.

Long run with Clyde this morning from the DC. Best part about the run was that Clyde said he liked my beard. I think I will keep it. Looped for 8 miles to Clyde's house and then got some water and GU. Started finally warming up and pushed the last 10 miles. I really just wanted to do 8 miles hard because my legs were still pretty sore from the hill repeats yesterday. Plus, I haven't had too many solid workouts since the sickness. Hit 5:48, 5:43, 5:27, 5:41, 5:42, 5:30, 5:32, and 5:35. I could have finished the last 2 miles but I didn't want to overdo it. Ended up cruising in at Tinman pace. Clyde ran very well again today. I was stoked after the run because I finally felt good in a workout. It has been a while. Cooled down a little bit and ended up hitting 22 miles for the run. Might do some more easy miles this afternoon with the family.

Good way to end the week though! Lots of runners out in full force this morning.

Got a good nap in while the rest of the family was napping. Felt good when I woke up so went out this afternoon pushing Oliver and Norah in the jogging stroller while Katey ran along side. It was actually a lot of fun. We ended up running 4.3 miles. Norah wanted to run the last .25 home. She did great!

6 easy miles this morning from the house into Santa Clara. Actually got some decent sleep so I felt good.

7.75 miles this afternoon. We started at the DC and then warmed up to the Bloomington Loop. 20 minute tempo run with some of the boys. 5:44/mile for just over 3.5 miles. Not bad. Cooled down back to the DC. Hopefully I don't feel a little flat tomorrow morning.

Big boy workout this morning. I was a touch sore waking up this morning due to helping push some of the boys yesterday. It helped to run on tired legs though. Ran with the Circle and James. Cold temps this morning. 4.4 mile warm up, 8 mile tempo, 2.1 mile cool down. Averaged 5:38/mile. Decent for all things considered. Happy with it. Had some faster miles in there but just need to keep moving in the right direction. Hope to make it a little quicker this weekend. Another one in the books.

6 mile trail run with the girls out on the Zen Trail. Lots of fun and beautiful views. Happy with the weather this afternoon.

Needed a little bit of a recovery day. Slept in and then went to run 3 miles with the team from the high school. A little warmer than yesterday.

1600m repeat workout today with some of the girls. Did a 2 mile warm up, 3x1600m with Rachel, Laynee, and Jordan. Hit 6:02 right on the dot for each one. Jordan was just behind us which was perfect. She continues to improve each day. Hopped in with the boys for the last 3 laps with them. They continue to look good. Very happy with them. Actually the whole team did well today. Progress for everyone! Helped Staci finish up her workout. She is showing a lot of dedication right now which is awesome to see.

6 miles this morning. Ran some on my own and then 3 miles with the team. Good group again.

4 miles this afternoon with the team on our Kenyan run. I think it went well since it was the first time for many of the runners. Worth it.

Did some core this morning and then 6.5 miles this afternoon. Went over to Little Valley and ran up to the Knolls. 8x200m. Plyombata after wards. Good way to finish a Friday.