El Burro Blanco

3 miles in the morning with the team.

7 miles in the afternoon. 2 mile warm up and then tried to hang on with some of the boys while they did a 2 mile Power Run on the track. I hit the first mile in 5:11 and negative split with a 5:09 second mile. I was trashed. Happy to see the 3200 boys rock this workout. Great sign for things to come. 2 mile cool down with the team and then I extended for another mile to get 10 miles for the day. 

2 miles from the Summit up to Stone Cliff before Clyde and Steve showed up. We did a 15 mile loop from the Summit, out into the Fields, back around to the new Salisbury homes, stopped to look at Clyde's cement slab, and then back to the Summit. Great way to end the week. The weather was amazing and I was happy to run with Steve and Clyde. It has been too long since I ran with Steve. 

Great way to end the week. Three solid small workouts this week just after the half marathon. 

3 miles in the morning with the team. Very warm!

11 miles total this afternoon. 2 mile warm up with the team and then ran with the girls during their workout (4x1000m w/3:00 min. recovery jog, 4x200m w/200m recovery jog), finishing with a mile cool down. Solid workout from the girls.

4 more miles running up along River Rd. with Dace. Talked mostly about this weekend and what the plan is.

3 miles in the morning with the team.

6 miles in the afternoon out on trails with the team. Nothing too exciting. Solid run still.  

3 miles in the morning with the team. Way too tired this morning from a late night so I unfortunately did not meet up with the boys.

7 miles this afternoon with the team. We did a 2 mile warm up, 8x400m, and then a cool down to get the mileage for the day. I ran with some of the girls. Splits were between 1:24-1:28. Great workout.

9 miles this morning. 

I ran 6 miles this morning around Webb Hill nice and relaxed. I then ran 3 more miles with the team to Hidden Valley.

The meet got cancelled this weekend so we did our own mini meet at the high school. I got another mile in running around taking care of things. Really fast times were ran today so that is very encouraging. Very happy with the progress of the distance group this year.

I got a new Suunto Ambit watch to run with. I absolutely love this thing. It does everything. I am going out on a limb and saying it is better than my old Garmin Forerunner 205. 

3 miles in the rain running with the team.

7 miles this afternoon with the team running in more rain and mud. Ran up behind the high school and did a fun loop on the trails. Got me in the mood for running the race tomorrow. It should be fun.

4.25 mile warm up over to my parent's house and back. Needed to use their bathroom.

We didn't have the Hurricane Invite this weekend so some of my runners and myself jumped in the trail half marathon by my house. I wasn't too set on doing it but it was on the Barrel Roll and the price was right. The race started right across the street from the Jacob Hamblin house and then climbs up to Barrel Roll. We came back down and then climbed back up to Unity Park in Ivins. It was nice and muddy due to the rain from the last two days. I ran with a bunch of my boys today to push them. I started to get bogged down with mud the last two miles and ended up getting beat by Josh Thatcher by about 15 seconds. Happy for him but bummed that I was dragging mud all over the place and couldn't get my but* in gear.. I couldn't believe how strong Josh is. I am glad he runs at Desert Hills. The rest of the team ran very well also.

Solid workout and a great little push to end the week.

Big long run this morning. I have the week off for Spring Break so it was nice to go a little later when the weather was nice and warm. It is supposed to be great all week. Up into the 80s by this weekend.

I did a giant loop from my house over to Snow Canyon Parkway and back. 13 miles total with 7:14/mile. Glad I caught the 7:15 guy. Decent start to the week.

3 more miles this afternoon pushing Norah in the jogging stroller. Nice and warm this afternoon.

10 miles this morning.

I think I am going to do the Spectrum 10k this weekend so I wanted to get some faster miles on the course. I did a 6 mile warm up around Ivins and then up towards Snow Canyon State Park. I wanted to do a 3 mile tempo run to see how I feel. I hit 5:19, 5:21, and 5:21. I felt like I could have gone a little faster but I had a decent headwind for most of it. I did a mile cool down back to the house. Happy with the effort today. I might go out for a few more this afternoon.

Ran with Clyde this morning doing our usual DC loop. Temps were a touch chilly but felt great. We extended a little around Little Valley after we got back. Nice and easy this morning. 7:38/mile. Good start to the day.

5 more miles this evening checking out the course some more for Saturday. Katey and the kids are in Las Vegas for the next two days so I will do a lot of house work that needs to be done (i.e. painting). I cannot believe how hot the weather is. It is amazing!

I decided to do a small workout at SCHS this afternoon to get used to running in the heat a little. It should be warm on Saturday morning for the race. I did a 4 mile warm up from the high school to my parent's house and then did some strides and agility drills before I started. The plan was to do 4x1000m to get the legs moving. I hit 3:10, 3:07, 3:05, and 3:08. Decent times for today. Legs felt pretty good. I did a short cool down and then sat in my parent's pool to help the legs. Ended up with 10 miles total.

More painting for the rest of the day.

Lots more painting today. I don't have the patience for it. Went and picked up my race packet and then ran 6 easy miles around downtown St. George. Nice and relaxed. 7:24/mile. Hopefully things go well tomorrow.

I decided to do the 10k this weekend since it was literally in my backyard and I could jog to the start. I didn't have too many expectations but just wanted to run hard and see how I did.

Did a couple mile warm up to the city park and jogged with Steve for a minute. Took the bus up and then jogged some more with Scott Hughes. He is looking good for Boston. I saw a couple guys I sort of recognized and knew it would be some good competition. 

We started out and the pace was fast due to the downhill start. I didn't want to look at my watch because the pace felt fast (4:50 for the first mile/I found this out after the race). Brad Osguthorpe took it out hard and Mike Nelson and myself established 2nd and 3rd behind him. I stayed with Mike for the first 3 miles and then he gapped me a little bit. I could feel the legs start to get heavy so I knew it would be fun for the last couple miles. It climbed back up a couple times before the finish so I continually tried to close the gap with Mike but it was not happening.

Pushed it in the last little bit for a 3rd place finish overall. Not a terrible race for me but not my best as well. Happy with the effort and good to get in a solid run. Nice to talk with Karl Siebach and Mike Nelson after the race. Both are solid guys and great runners.

I did a little cool down with Steve and one of my freshman runners from the high school. He ran a PR today so that was cool.

Need to just keep working and doing my best. Excited for Utah Valley!

3 easy miles this morning. 

4 miles with the warm up, cool down and a 1000m repeat with the girls. Didn't want to overdo it with the legs today.

5 miles pushing Norah in the jogging stroller tonight over to my parent's house. Perfect weather for doing it.

6 miles total this morning. I ran 3 miles before the run with the team and did 10x100m strides. Felt pretty good. The calves are still a touch tight.

Just over 7 mile trail run with the boys this afternoon behind the school. Kept the pace nice and relaxed. Great day for a run. They were complaining how hot it was. Rough life!

10.2 mile run this morning with Clydester today. Nice conversation and just kept the pace relaxed. We ended up running just over 7:30/mile. Nice morning.

6.30 miles this afternoon with the team. I did the workout with the girls today. We did a little cut down workout to help move the legs a little bit. Decent little push for this afternoon. Happy to have the legs feel better.

I plan on doing a workout in the morning.

9 miles total this morning with a small workout included. I did a mile warm up and then did 2x2 miles with a short rest in between. I headed out towards Little Valley for this one. I did 5:29, 5:27, short rest, and then 5:26, 5:38 (uphill coming back to the school) for the two sets. Cooled down back to the school. Happy with the workout. Good to get the legs moving. 

Did an easy 3 miles with the team this morning.

Another easy 4 miles this afternoon with the team. It should be a fun weekend!

Easy 6 miles this morning around Ivins. Cooler temps.

We had the track meet all day yesterday so I was really tired this morning. I modified the workout and did not go as far as planned. I ran out along the Snow Canyon Parkway for this one. I did a 6.5 mile warm up and then did 10x2 minutes hard/1 minute easy. I was hitting 5:05 - 5:20 during the 2 minute stretch. Actually felt pretty good considering I didn't have a ton of time and it was a hilly route. Extended a little bit to get 14 total. Decent run for the last day of the week. 

Track meet for the rest of the day. Solid week. I need to slowly build up the distance for my tempo runs. Legs are feeling spry again.

4 miles with the team doing the warm up and cool down. I hopped in and did a little bit of the workout with the team.

I ran another 4 miles after practice with Dace. Nice and relaxed. Talked about how great track is going this year.

6 miles this morning. Did a few with the team as well.

My allergies have been killing me this week. I didn't get much sleep and was up at 4:30am. Dave and Clyde were not able to meet so I woke up and went for a 15 miles run along Snow Canyon Parkway into town. It was actually quite nice with the moon out and how great the temperature is.

Since this morning wasn't enough, I decided to do a bigger workout with the team. I did the warm up with them and did 15x400m with 1 minute recovery. I hit them between 1:12 - 1:17. Felt pretty good with this. I did the cool down with the team and then I felt very hungry. Happy with a solid day's worth of running. I needed this kind of day in a big way.

6 miles around Webb Hill and then 3 more miles with the team. I was fairly tired this morning.

5 miles this morning. Did a touch over 3 miles with the team exploring new neighborhoods around the high school. 

Got up to Orem with the team and we ran from the hotel over to Provo High and then back to Pizza Pie Cafe for dinner. Ended up being 5.25 miles. Beautiful weather up here. 

It was fun watching Darian run in the collegiate meet today.

Woke up and did 12 miles around Orem this morning. I threw in 6x1/2 mile repeats at 5:00 - 5:10 pace. Felt good with these. Made my way up towards the canyon and came back. Beautiful morning. 

Watched the 1600m races and then went out for some more with the team. I knew I was going to get restless so I brought the running gear and ran with the kids. We went out towards Utah Lake and just enjoyed the weather. We ended up running on private property and getting kicked off. Oops! We had to go a different way so that made the run a touch longer. We ended up running 7.5 miles. 

Happy to end the week on a very positive note. I need to try and get some longer tempo runs in next week. That is the next step in the whole process.