El Burro Blanco

Spent the new year at a masquerade ball. Interesting people there. Woke up for my last day in the frozen tundra often called Logan, Utah. I ran from the Holiday Inn Express in North Logan, went out towards the airport, ran along 1000 west, along the highway, into Providence and then Fruit Heights, through the university and back to my in-laws. Great way to start off the year. Just under 7:30/mile overall. 

Back in the warmer weather now. Ran after school and did my Bloomington Loop route. Nice 10 miles and then did a little on the track to get 12 total. 

Ran from the high school this afternoon and went backwards around Webb Hill, along the trail, and then back up River Rd. 7:20/mile. 

Same route as yesterday but did it the opposite direction. The afternoons are great right now.

Ran up and back along the marathon course with Steve and Dave today. It was extremely cold this morning. Solid pace going up and was very happy to turn around. Dave wanted to tempo back so I told myself I wanted to do at least 5 miles worth of tempo since I did not want to overdo it. Felt pretty good on the tempo miles and then just put it in cruise control for the rest of the run. Solid way to end the week. I think I can occasionally get some faster miles in every now and then during the spring until graduate school is done. Should be good.

Happy to still hit 70+ on only 5 days of running.

Did the Webb Hill Loop with the team and then added on a little extra after to get things ready for our workout tomorrow.

6 miles in the morning into Santa Clara and back.

6.25 miles this afternoon. I ran 4x550m hill repeats with the girls and then did 6x100m strides on the track. Cooled down a little afterwards. Solid workout.

10.20 miles with Dave and Bill this morning from Clyde's house. Nice and cold but just kept everything relaxed and enjoyed the conversation.

6 miles this afternoon. Ran with Dace after our track meeting. Started at his house and did a loop around Little Valley and then I ran back to the high school. 

Way too tired this morning.

1.25 mile warm up with the kids before their VO2 max run on the track. The weather got nasty after wards and I needed to do a bunch of church stuff so not very much else today.

Very tired this morning from all the church activities yesterday. Ran a touch over 4 miles with the team this afternoon and then ran from the high school, to Little Valley, around Stone Cliff, and then back up to the school. Very windy and cold this afternoon. I survived and was happy to be done.

20.25 miles this morning from Vernon Worthen.

I ran 3 miles before Dave showed up. Nice and chilly. Dave and I then did our Vernon Tonaquint Loop. Nice conversation and kept the pace honest. Nothing crazy but just getting in the miles. We extended at the end over through the college so I could get my 20 for the day.

Happy with the way the week ended considering two "stink" days this week. Just need to keep it rolling.

Did a workout on the track with the girls today. 8x400m w/400m recovery. Solid workout for them.

Easy 7.5 mile run with the boys this afternoon out on the trails. Explored some new areas and found some good trail running. Decent run.

10.20 mile run this morning with Dave from Clyde's house. Need to complete the circle next week. Hopefully that happens. 

7 miles this afternoon. Did a warm up and then 5x1000m w/1:30 min. recovery and 4x200m w/200m recovery with the boys today. Good push for them early in the season. Cooled down with team as well.

6 miles on the trails from the high school with some of the boys. Weather is absolutely perfect right now in the afternoon.

6 miles total this afternoon. 2 mile warm up, 2 mile tempo, and then 2 mile cool down. Solid workout for the team. 

Met Riley Cook, Scott Keate, and Ben Vanbeekum at the expo. Never met Riley or Scott before but they seem like really solid guys. Nice talking with them for a while.  

I will try and do some good tomorrow in the half marathon. I guess I will have to wait and see.

I was out last week with the running guys and wives at Red Ginger (tasty food by the way) discussing upcoming race plans. I really haven't had any due to using graduate school as an excuse. I still think it is valid. The guys encouraged me to sign up for this half so I decided to hop in and see what would happen on not much training other than just putting in miles, a few workouts with the high school kids, weights, and core workouts. I really had no pressure going into this race.

I met up with Dave and did 5 miles of a warm up. It seemed a touch long but I felt like I needed to get in a solid warm up for the race. The plan was to go out and see if I could lock in at 5:35/mile. The course is honest and I run in almost everyday so I knew where I could push and where I needed to be a little more conservative.

I started out for the first two miles and was in the top 15 and just relaxed through the first couple miles. I could see people struggling early on so this gave me a boost of confidence. I hardly looked at my watch and just decided to pick people off. I caught up to one of the Howell boys and also ran with Bryant Jensen for a few miles up through about the half climbing into Bloomington Hills. They both took off like they got shot out of a cannon and I was standing still. Nice little hill to play with made for an enjoyable middle section of the race.

I felt really good through about mile 11 and I was catching up to the 7th place guy (Matt Poulsen) when I could hear someone behind me. I ran neck and neck with this guy for about a mile and then with about a half mile to go he accidentally clipped me and threw my rhythm off a little. No harm no foul but it threw me off a little bit. I dropped a touch but almost caught him at the end. 

1:13:34 for my time and 9th overall is very good considering what I have done the last forever it seems. I was pleased with my effort and was very happy I raced. It felt good to do it again.

2.5 mile cool down with Dave including a VRPB. This might be the race to get my b*tt moving again with the faster stuff. I need to do it. I know the weights and core workouts paid off today. I felt pretty strong throughout the race and I attribute it to doing this the last couple months.

Here I go! On to the next race. 

6 miles in the morning. 

7 miles in the afternoon.

Easy 6 miles this morning from my house over to Santa Clara. The quads and calves were a little tight but nothing bad. Nice to shake the legs out.

Ran a workout with the team today to help them out. 2 mile warm up, 4 sets (2x200m with 200m recovery + 1x400m with 400m recovery), cool down after wards. Felt good to move the legs a little. I feel a little more focused after the race results on Saturday.

6 miles this morning.

7.5 miles this afternoon.

Same run this morning as yesterday into Santa Clara. Needed a VRPB though. I survived.

7.5 miles easy with the boys around Little Valley to 2450 S. and back. Absolutely beautiful running weather. Mid-50s. I cannot ask for any better weather. 

10.20 miles this morning with Dave and Steve. Nice conversation and just enjoyed the running.

2 mile warm up with the team and timed them with their workout today. Too busy this evening with church stuff to do anymore. 

Slept in this morning. I was trashed.

11 miles this afternoon from my house. I went out to Unity Park and then caught the trail on Snow Canyon Parkway. I came back down on Pioneer Parkway to my parent's house. Slight rainfall and kept the pace honest. 6:50/mile overall. Happy to get a solid run in. 

6.25 miles in the morning.

8.75 miles in the afternoon.

Even though the weather was really nice this morning, I decided to hope on the treadmill for a 10k mini progression run this morning. I hate the treadmill but I occasionally like to get on to mentally be stronger. I kept it easy for the first little bit and then worked down to 6:20/mile. The treadmill glitched when I tried to go faster so it was kind of a bummer. Got it in though.

2 mile warm up this afternoon and then 6x1000m with some of the boys. Most around the 3:20ish range. Interval pace felt good but did not fatigue the team that much. 2 mile cool down after wards. Solid workout for the team. 

Went to the UHSTCA coach's meeting at American Fork so I was up at 3:00am running today. I only had time for 7 miles but I got it in. It was warm enough with a slight rain that I took my shirt off and ran shirtless. Very liberating at 3:00am in the morning. 

I hoped to go longer today with some faster miles but I did not have the time. Decent week though. 

Really tired this morning.

8 miles total this afternoon. 2 mile warm up and then did 4 sets of 2x200m with 200m recovery with an 800m with short recovery. Cool down after wards. Both boys and girls looked great today. I felt like it was a good workout for me as well.  

6 easy miles over to Santa Clara and back this morning.

8 miles on the trails behind the school with the boys. Explored some new trails and it was quite fun. 

10.25 miles this morning with Dave. It was a touch warmer this week than last week. Still no sight of Clyde. Hope the guy is okay. Good run.

7.60 miles this afternoon. We did a warm and then Power Run (2 miles) with the team today. It was a two loop course over by Little Valley and went very well. A little hilly but the team enjoyed it very much. Everyone ran better than expected. Team is getting antsy to go faster each day. 

6 miles out on the trails behind the school with the boys. 6x100m accelerators on the track once we got back. Plyometrics and a little core after wards.

Weights and core this morning.

7.5 miles this afternoon with the team. 2 mile warm up, 3x1000m w/1:00 min. recovery and then 4x200m with 200m recovery, 2 mile cool down. Felt good pushing the girls for the first little bit and then running with the boys. Decent day of running. 

15.7 miles this morning. I did 6 miles around Washington Fields just under 7:00/mile. Lots of big houses out there.

I then met up with the team and did 9.5 miles on the trails. We did some good climbing and exploring. We went up to the site where the car crashed a little while ago. Kind of sad but a place to reflect on life.

Cold this morning but once the sun came up it felt great.

Happy with another solid week of running. Just need to keep it going. 

3 miles this morning with the team.

4 miles this afternoon during the team's warm up and cool down. Timed them in the mile. Not bad but many of them looked way too comfortable. 

9 miles this morning in the cold. Ran around Webb Hill before I did 3 more with the team.

6.5 miles this afternoon on the trails with some of the girls. The girls are doing great right now but we just need to get a few more numbers.

10.20 miles with the Circle again. I saw a mirage this morning in the shape of Clyde. It was incredible. Warmer temps made for an enjoyable run today.

7 miles this afternoon with the team. 2 mile warm up, 8x400m w/400m recovery. I wanted to have the kids run a fast workout today just to get the legs moving. I am trying to mix the shorter faster with the longer faster stuff. I ran with the boys today trying to hang on for dear life. I ran 1:09 for 1-5 and 7, 1:10 for the sixth, and 1:03 for the last one. I felt pretty good with the workout. The team looked really good today. Much better effort today compared to Monday. 1 mile cool down. 

3 miles in the morning with the team.

7 miles in the afternoon on the trails behind the school with the boys. Loads of fun and a sweet trail that has a great view of the entire city. 

9 miles in the morning.

6 miles in the afternoon.

6 miles around Webb Hill this morning. A little chilly. 3 more miles with the team to the Spectrum.

Warmed up with the team and then did :30 sec. hard/:30 sec. easy for 2 miles on the track. The wind was horrendous so I had to modify the workout big time for the team. I then did 4x200m finishes w/200m recovery. It was nice to run with the girls today. They continue to improve. I guess I will have to change today's workout to Monday. 

Met up with Dave this morning at his house and did a fun little loop. We went out towards DATS and then looped back around in Coral Canyon. Nice and relaxed for the run and great conversation throughout. Almost caught the 7:00 minute guy.

Nice finish to a solid week. Got some solid workouts in and am happy about that. 

Busy rest of the day.

3 miles this morning with the team.

I had meetings all afternoon so I didn't get out until about 5pm. I did my Bloomington Loop run from the high school but shortened it. I picked it up for 2 miles in the middle (5:27, 5:25). Felt good even though it was with a major headwind. Nice little push.

3 miles in the morning with the team. Weights after.

7.5 miles this afternoon on the trails with the boys and some of the girls. 

10.25 miles with the Circle this morning. Another lovely outing.

Power Run day with the team. Much improvement for the whole team from the first time we did this. Tried to stay with some of the boys. 5:21 and 5:17 for the 2 fast miles. The team looked really good today.

3 miles in the morning. Weights after.

8 miles total in the afternoon on the trails. We did 6x100m accelerators on the track after.

3 miles in the morning with the team. A little cold today.

7 miles this afternoon with the team during their workout. A little warm up and then we did 8x400m dirt hill repeats behind the high school. It was a solid workout for the team. I started with the girls and then finished with the boys as they did a few more.

Slept in this morning and let Katey go for her morning run. I left the house about 10:00am. It was sunny and perfect running weather. It is days like today why I live in St. George. I knew the roads would be crazy because of soccer and baseball tournaments plus the Parade of Homes. I ran along Santa Clara Dr. and then went over towards Sunbrook. I stopped for a bathroom break and then continued down Dixie Dr. I came back up Valley View, down Bluff, and then back up to Snow Canyon Parkway. I went all the way through Ivins and then came back to the house.

I planned on doing some faster miles but my legs were toast. I picked it up the last 3-4 miles and then finished with a 5:04 mile. I was happy with the run. I did better than I thought. I averaged 6:35/mile overall. Great way to end the week. Looking forward to the half next weekend to see what I can do.

Ran with the team today on Barrel Roll across from the Jacob Hamblin home. It was a fun run due to many of the team not having run it before. Kept it nice and relaxed. Loads of fun plus it was nice having Darian down from college to run with us. Busy the rest of the day.

3 miles this morning with the team. Weights after wards.

7 miles this afternoon with the girls and boys with their workout. We did a 2 mile warm up and then 14x200m repeats. I did the first 12 with the girls and then the last 2 with the boys. 1 mile cool down. Great workout for the team today.

6 more miles after practice with Dace around Webb Hill. Perfect running weather. Kept the pace nice and relaxed. 

Nice and wet run this morning with Clyde. We hung out under his garage and decided it was best to go out for our run. Rain was cold but the conversation went well. 10.25 miles for our loop. Didn't stress about pace at all.

Nice 5.35 mile loop around Webb Hill with some of the girls. It was fun. I was happy to see the weather clear up. 

3 easy miles in the morning with the team. Weights after wards.

3 miles just with warm up and cool down with the team.

4 more miles after with Dace. 

4 easy miles with the team this afternoon. Hopefully tomorrow goes well.

Met up at 7:45am with the some of the kids to get on the bus and head up to the starting line. We got up to the start and did a 2 mile warm up. I hit the port-a-potty and I was good to go for the race. I saw Dave so we did another .5 mile or so. It was perfect weather. I got to the start and didn't see anyone except Batman and a rapping hamster. I felt like I had a good chance of winning. All of sudden, Seth Wold comes up to me and says "hi." Flashbacks of the 2008 Ogden Marathon came on. Seth is a great runner and I knew I would have to work for this one if I wanted the win. 

The race started and Dave, Seth, and I took it out. Dave ran the first two miles with us and then dropped back to run with his high school kids. I didn't want to look at my watch at all so I just stayed relaxed and pushed with Seth. I felt really good as the miles kept clicking off. I felt really strong. Much like 2008 Ogden Marathon, Seth rode me like Pippi Longstocking until mile 10. At the top of Majestic hill he extended his lead to about 10 seconds in front of me. The gradual downhill helped me get going again and my legs responded. I closed the gap with Seth over the last two miles but it was not enough. He beat me by about 10 seconds or so. I was a little bummed about this but it felt great pushing a solid race with him. 

My watch measured 13 miles so the course was a touch short. 

Happy to see my high school kids run well today. This hopefully bodes well for a great track season. 

Decent way to finish off the week. This was another confidence boost in the right direction for what I hope to do this year as I get back into race mode. 

3 easy miles this morning with the team. Legs felt okay but a twinge of soreness.

7 miles total this afternoon. I felt better this afternoon so I hopped in the workout with the team. 2 mile warm up, 4x1600m w/3:00 min. recovery. Ran the first three with Rachel right at 6:00 minutes and then ran the 4th one with the boys in 5:11. 1 mile cool down. Decent little push today. Another great workout from the team today. Hope we can stay healthy.

3 easy miles this morning over to The Bridge and back.

I am at a conference in Provo for the next two days so I was happy to get a break in the afternoon to go for a run. It was nice and sunny outside but fairly windy. I ran from our hotel up towards the canyon. 7 miles total. I thought I had a Miles Batty sighting but it was just some random guy huffing and puffing past me. My hero! Only got whistled at once today. Slightly disappointed in Happy Valley.

10 miles early this morning through the lovely confines of Provo. I extended a little farther than yesterday. I didn't make it quite to the canyon but I got close. Decent run before meetings the rest of the day.

3 miles in the morning with the team. It needs to warm up soon. 

10 miles total this afternoon with the team. 6 miles with the boys on the trails nice and easy and then another 4 with Dace and Courtney. Great afternoon for running.

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.

Drove home late last night from up north so I could spend my day off finishing my 20 page disposition paper for graduate school. Yeah! I finally got out for my run around 5pm. I did my run along Snow Canyon Parkway and then came back towards my parent's house. I ended up doing 11 miles at 6:25/mile. Decent way to start the week with an up tempo run.

6 miles in the morning around the high school.

8 miles total this afternoon. I ran with some of the boys did when they did mile repeats on the track. I hit 5:22, 5:24, 5:22, and 5:23. Decent splits and the legs felt pretty good. It feels good to get the legs moving again.

Finally got the entire Circle of Trust back together. It seems like it has been months since we have run together. Very interesting conversation this morning due to Clyde being alive and kicking.

Ran this morning around the high school. Nothing fancy but just getting it in. Added a little this afternoon running around the track meet in Hurricane. Track meets a way too long.

Fairly tired this morning. Ended up running around the track and adding on a little bit more after wards. Did another paper for graduate school. I think I finished my last one! Body has been tired the last couple days.

Steve called me last night and asked if I wanted to run a 10k this morning. My allergies have been terrible for the last two weeks and I have been really tired but I thought it might be good to get the legs moving a little on a tough course. I did an 8 mile warm up jogging the entire course. I could tell very quick that it is very honest with a fair amount of uphill. 

I ran with Steve for a little warm up. The horn went off and it was just Steve and me who took off. I could tell early on I was not feeling great. I had a tough time breathing due to my allergies. I didn't worry about my pace but rather running relaxed and controlled. I just wanted to hit some decent miles today. At mile 3, I literally shut it down as we climbed back up Telegraph. My entire body felt flat (especially the legs). I just stayed relaxed and ended up finishing in front of Steve. He ran great today. 

The course was barely short and I was happy to hit 5:33/mile. Nothing spectacular but not bad while I felt sick. I cooled down with Steve to get 22+ miles for the day.

Glad the week is over. Way too busy and tired. Next week should be better. I slept a lot today so I hope my allergies and sickness get better.

3 miles this morning by the school.

7.5 miles this afternoon with the team. Did the warm up, 10x400m repeats around 1:11-1:16 with the last one being 1:06. Cooled down with the team after.

6 easy miles this morning around the high school. Temps are cold right now. Weights after practice in the morning.

8 easy miles on the trails with the boys. Felt really good. Nice to get a slightly different change of scenery. Plyometrics after wards.

Woke up not feeling 100% so I slept in a touch. I woke up and ended up running 10 miles around Ivins and Santa Clara. Felt okay but legs are not that fresh right now. I need to get better. Bummed I miss the Circle meeting.

3 miles this morning by the high school.

Easy run with the team this afternoon and then did 8x100m barefoot strides. This felt pretty good.

Flipping allergies. I am tired and congested.

Still not feeling 100% but I needed a long run today with some faster miles. I found a great loop starting at the high school. I looped around Little Valley towards our 10 mile tempo loop in Washington Fields. Had a VRPB and then kept on moving. I kept the first 11 miles fairly easy and then I did 5 quicker miles. I went 5:59, 5:55, 5:32, 5:34, and then 5:39. I cooled down a little more and then proceeded to throw up everything. I cannot seem to shake these allergies or whatever I have. 

Okay week but I did not like missing Friday. Hopefully I can get some rest this weekend and get going in the right direction again.

5 easy miles this morning around the school.

6 more miles this afternoon in between meetings for graduate school. Almost done! 6:45/mile.

3 easy miles this morning.

8 muddy miles out on the trails behind the school with the boys. A lot of fun and just what the doctor ordered!

Met up with Dave this morning and did our usual loop. Pretty cold this morning but still quite enjoyable.

We had the Panther Relays today which is a fun meet in the middle of the season where the team can get a solid workout in while having fun running nothing but relays. They also have a 1600m race for the middle schoolers and old timers. Dave beat me last year and I wanted to redeem myself. I warmed up and got some strides in and watched Dave run the 800m leg of the medley. I guess Dave wasn't planning on running the 1600m. He planned on running it with Rylee. Dang. 

The gun went off and I worked my way into 1st place. I felt good while some of the high schoolers went around me. The wind started to pick up and hit the first lap in 1:16. I knew I would have to gut it out to break 5:00 today. I pushed a kid out of the way at the 110m mark because I needed to move. As soon as I thought this, the wind picked up even more. It seemed like I was barely moving and then the wind would die down. I kept working for this one. I hit 1:13, 1:14, and then finished with a 1:13. I ended up lapping a few people which helped but I was slightly disappointed in the time. I knew if the wind died down I could have gone a little bit faster. Oh well! This was still a lot of fun. Nice to have parents and the runners cheer me on.

The team had a great time today and overall it was a giant success.

3 miles this morning in the cold.

5 miles total this afternoon. We did a different route this afternoon and then did 6x100m barefoot strides. The kids look good to go this weekend.

10 miles this morning around the high school and then over to Little Valley. Ran some of it this morning with the team. Pretty cold this morning.

Did a loop from my house, through Santa Clara, down Dixie Dr., back up to Snow Canyon Parkway, back towards Santa Clara, and then up to Ivins. A new loop I thought of on the fly but I really enjoyed it. I did the first 11 miles at a brisk pace but just wanted to get the legs warmed up. I then hit a 5 mile tempo. My miles were 5:34, 5:30, 5:28, 5:25, and 5:33. Much better than last week. I kept the pace honest back to the house. 19 total miles with 6:40/mile. 

Solid run to end the week. Felt much better today than I have in a long time. Hopefully I can keep it rolling.

3 miles this morning with the team. Pretty cold!

10.7 miles this afternoon. It was 90 degrees with wind so I knew the workout was going to be interesting. I had to modify the workout a bit but the team still ran well. I helped push some of the girls. I then ran 4 more miles with Goulding after practice. 

3 miles this morning.

8 miles on trails this afternoon plus 6x100m barefoot strides. Great day. 

10.25 miles this morning with the Circle. Great conversation and good weather. The sun is coming up sooner so it helped to see the trail easier. Nice and smooth. Happy to hear about Clyde's new baby boy. 

12 miles this afternoon with the team. Today was our annual confidence workout. I give the team a specific 200m time and they have to hit it every time. If they go slower than the given pace they are out. The runner who does the most is the overall winner. I paced my top girls at :37. They kept hitting :35s and :36s. I couldn't believe how well the team did. The girls ended up doing 38 reps with my boys doing 40 reps. I had to call it since we were way late and I needed to get home. Major confidence boost for everyone. One girl had never ran farther than 10 miles in her life and she did 11+. Very proud of her. This team is awesome!

6 easy miles this morning. Ran a few with the team. Nice weather again. Track meet this afternoon so no time for another run.

For some reason I wasn't feeling well today so I slept in this morning. 

Went to the zoo down in Moapa with the family after school. It was actually worth the drive. No time for a run.

Woke up at 2:00am to get my run in since we had a track meet in Richfield. Their was a full moon and the temperature was good. I usually get one of these crazy time of the day runs due to something and it happened to occur today. 

I did my same loop as last weekend but this time kept the pace relaxed. Ended up hitting 6:58/mile. Didn't feel the effects until later in the evening. Family was eating ice cream and I was too tired to even want some myself. Dang!

Decent way to end the week. I need to get some longer tempo runs in though. 

3 easy miles this morning.

6.75 miles this afternoon. Pushed the girls in the workout. 10x400m @ 3-4 seconds faster than goal pace with short recovery. Good push considering how hot and windy it was.

Ran out on the trails with the boys this afternoon. We kept it nice and relaxed as much as possible. Really hot with the wind. Yuck! 6x100m barefoot strides after practice on the turf.

Ran with the Circle this morning minus Clyde but plus Steve. It worked out great. Quite windy but the conversation was good and still an enjoyable morning.

5.6 miles this afternoon. Ran the workout this afternoon with Courtney. 1x600m, 2x400m, and then 4x200m. I hopped in with the boys at the end. Crazy windy and not the best running conditions. Hopefully the weather is better for BYU.

3 easy miles in the morning.

4 more easy miles on the trails with some of the kids.

Too busy today with all the graduation stuff going on. I earned my Masters in Education with my Administrative Licensure! I am happy to be done and move forward with this next phase of my life. Listened to Rabbi Shmuley at SUU's commencement. Extremely motivational. 

Lots of time with the family today.

Ran the Zion Traverse today with Cody and Joe. Started at the East Rim Entrance and ended at Lee's Pass in Kolob. I wanted to do this run for a long time. More details to follow soon. What a great graduation gift to myself!

3 miles in the morning. The quads are still singing at me.

4 miles in the afternoon. Warm up and cool down with the team. Still lots of singing going on with the legs. 

3 miles in the morning. Legs feel a little better today.

4 miles in the afternoon. Easy run with some of the team. 

Nice morning run with The Circle + Steve this morning. Lots of good times and good weather. Happy to get this in. Going to be way too busy with region tonight to get another run in.

Way too tired plus my legs feel pretty trashed. I guess running 50 miles in one day takes a little longer to recover from.

Boys were region champs for the first time! Girls tied for 2nd place which was awesome. 

3 miles in the morning. Nice and easy with the team this beautiful morning.

4 miles in the afternoon. Nice and easy trail run with the kids today. The body is finally starting to feel awesome again. 

Ran with Steve and Dave from the running store. The week has been less than stellar but I still wanted to hit some solid tempo miles in the middle. We warmed up a few easy miles and then as we started on the Washington Dam Road we started to pick it up. We did 6 miles from there by Staheli Farms and then back down towards Stone Cliff. I hit some solid miles and averaged 5:30/mile overall. Very happy with this. Cooled down back around to the store to get 19 miles for the day. Ended the run with 6:44/mile overall. Great way to finish up the week. 

3 miles in the morning.

6.5 miles in the afternoon. Did the workout with the boys today. 8x400m w/2x200m at the end. Hit the 400s between 68-70 seconds and then the 200s were both under 32. 

3 miles this morning.

7 miles up in Pine Valley. We decided to get a break from the heat and went and ran in Pine Valley. We kept it nice and relaxed on the trails. The temps were amazing. I extended a little bit and picked up the pace to around 6:00/mile on the trails. I felt smooth and was happy to get the little extra in. 

10.20 miles this morning with the Circle (Big boy run according the Clyde). Nice and enjoyable as usual.

4 miles in the afternoon. Nice and easy on warm up with 4x200m all out. Felt good to get the legs moving. 

7 miles before the morning run with the team. I went around Webb Hill and extended it.

3 more miles with the team. Had a good team breakfast afterwards.

3 miles nice and easy up in Nephi with the team. 

Ran from the hotel up towards Provo Canyon. Almost ran into the one and only Dave Holt early in the morning but crisis was averted. Nice and smooth today. 

Long day at the track meet. 

6 miles early in the cooler temps from the hotel going towards Springville. Did a 2 mile pick up at the end of the run. Felt good. 

Did just over 5 more miles with little Matthew. That kid is an animal. Glad to get out with him.

Long day at state but happy to say that the boys team won state! First time the team has won state for track. Very exciting to be a part of it. The distance kids ran well. I am very proud of this group of kids. They deserve it. 

Not feeling well today.

10 early miles from the house out along Snow Canyon Parkway. Nice and relaxed.

14 miles this morning. Did 2 miles before the Circle of Trust + Billy Boy + SteveO. Nice loop as usual this morning with the guys. Extended a little afterwards to get 14 for the morning.

Looped around Webb Hill today to get 20+ miles for the day.

Did a fair amount of moving stuff around my classroom. Also had a few meetings with parents. First day of summer!

Ended running from the high school, through Bloomington, up along Dixie Dr., and then back to the house. Solid run but I was really depleted at the end due to the heat it was hot. 15 miles total.

Easy 7 miles going into Santa Clara. Nothing spectacular about the run.

Slept in for the first time in a long time on a Saturday. Did a bunch of stuff around the house. Katey and the kids are gone so it was really quiet. Ended up going out at 8:00pm. Did my usual loop from the house down along Dixie Dr. and then back towards Snow Canyon Parkway. I ended up doing 4 crummy miles of tempo. Nothing spectacular. I dragged myself back home and took an ice bath and cold shower. The temps are really start to heat up. 

I felt really flat all week. I hope to get some quality speed workouts in next week to see how everything feels. We shall see.

Got up and went running with SteveO from Confluence Trailhead along the trail and looped around Bloomington. We followed the trail up to Bloomington Hills and then came back around Webb Hill. A little warm this morning. We ended up beating the 7:25/mile guy. Happy with that. Nice start to the week.

Happy Memorial Day everyone!

4 more miles this afternoon. Slight cloud cover and wind made it very nice. Could smell everyone doing their BBQs. I saw a lady dressed in a full spandex outfit while running and thought of Clyde for some weird reason. No watch.

2 mile warm up before meeting up to do some speed stuff on the track at Dixie State. What a garbage track! I did a ladder workout (400-800-1200-1600-1200-800-400). My goal was just to hit 5:00/mile or faster on everything. My stomach was not cooperating from the yummy sushi from last night so I was curious how it would go. My splits were as follows: 1:12, 2:29, 3:44, 5:20 (sushi was starting to come up/struggled a bit), 3:45, 2:30, and 1:09. Finished with a 3 mile cool down. Happy with the workout but I wish I could have hit a better 1600 split. Oh well.

Ran a little before the meeting with The Circle - Holt + Steve + Wildbull. Great morning for a run. It was good temps and great conversation throughout. Steve and Wildbull extended with me afterwards towards seeing my parent's new lot out in Little Valley. Got mixed up on where it was but it was fun to head out there. 

Almost 16 miles for the morning. 7:38/mile. Nice and easy. Good to be done for the day.

Slept in a bit this morning but ended up going out along Snow Canyon Parkway. Warmed up for 5 miles and then did 1:00 min. hard/1:00 min. easy on the way back. Ended up doing 13 sets of them. Focused on form, staying relaxed and pushing hard for that 1:00 minute. Got 10 miles in for the morning.

4 more miles this afternoon up in Bryce Canyon. The cross country team is doing an aid station for the Bryce 100 so we had some good trail running at 8000+ feet.

Another fun run up in the mountains on the trails in Bryce. Stayed around 8000+ feet which made the weather cooler and then lungs work harder. I could live up here.

Was up until 4am this morning from working the aid station. Got a little bit of sleep and then ended up driving home. Plain tired so I didn't get my run in this afternoon. I slept instead to catch back up.

First day of cross country! Great turnout for the first day. Loads of kids so it should be an exciting year. Did almost 6 miles out on the trails.

Relaxed and spent the day with the kids. Ran out along the Snow Canyon Parkway in the heat of the afternoon. Slight breeze helped but it was still really hot.

Second day of cross country! Ran on the trails with the girls today. They should have an incredible year if everyone stays healthy. I am very excited about this. Just over 5 miles easy.

Took care of some errands today so I ended up doing my track workout a touch later in the evening. I went to Snow Canyon High School and did a 1 mile warm up and then 2 x 2 miles with 5 minute rest in between. I hit 5:42, 5:35, 5:27, and 5:29 for my miles. Decent splits so I was happy with that. Did a 1 mile cool down after wards. 

Big boy run this morning with the crew. Loads of fun again except Clyde continues to swerve. That is his new nickname "Swerve." Kept it nice and relaxed.

Ran another 5 miles at practice on the trails behind the school. Still have quite a big group coming out. I am excited for the year.

Nice and easy run with some of the girls today out on the trails.

Another easy run on the trails behind the school with some of the girls. Feeling okay about tomorrow. 

Adam Wende emailed a few months ago and asked if I wanted to do a relay team (Flying Squirrels - you need to ask Adam about the story) for his last hurrah before he leaves Utah. I have not been doing my regular training due to graduate school but I have done a few races over the last couple years. I knew I needed something to kick me in the pants to get going again. I decided to do this race and see how everything goes. I didn't have any goal times but I just wanted to race smart and see what happens.

We had a great night last night eating dinner with Steve and his family along with Adam and his family. Great conversation and everyone was relaxed. I ended up playing pool with Adam for a little and just talked about his job and lots of other great stuff. It had been 5 years since I saw him last. Way too long!

Slept pretty good and then got on the bus at 3am. I thought I would be more tired but I actually felt alright. The temps were fairly cool once we got off the bus but it warmed up as we got started. My plan was to keep it nice and relaxed the first 8 miles, work up the bigger hill, and then maintain through the canyon with all of the rollers. The race started and I was in 5th place overall with Walter and Seth in front of me and then Bryant (who killed the course today) and some Kenyan guy. I didn't look at my watch at all. I worked closer to Walter each mile and caught him by mile 8. I worked up the hill and knew he was just behind me. Once the downhill started again we ran together until the halfway mark. We hit the half at 1:17. Not where I wanted to be but was still happy with how I was feeling. I started to pick it up a touch and Walter dropped from me. At mile 16, my left hamstring tightened up and I was a little concerned. I almost stopped to stretch but just slowed the pace down and it ended up lingering but was not terrible. I was sitting comfortably in 4th place overall and decided to just run for place. I felt fine aerobically but had nothing anaerobically. No fast turnover in the legs. That is due to the lack of speed work I have done. I started catching half marathon runners at mile 17 and just weaved my way through them all the way to the finish. I pushed the last little bit and finished in just over 2:37. The time could have been better but I was stoked to take 4th place overall and win $300. It was cool because our relay team (Flying Squirrels) took 1st place overall. 

Happy to not stress about splits and just run for the enjoyment of it. Great job to Steve, Adam, Walter, James and Amber G. (won the race with a 2:51). Good to be back again.

I realized how fun it was to run a marathon again. I haven't "raced" a marathon since the fall of 2010. That is too long. I am encouraged to see what I can do now for St. George.

SUMMER OF TRAINING! 

6 easy miles on the trails today. We did some weights and plyometrics before practice.

6 more miles later in the evening. The sun was down but it was still 90+ degrees. The wind helped but it was still hot. Legs were still a little sore today.

Did our first Adventure Run of the year. We went south of the Southern Parkway and ran the trails towards the backside of Little Black Mtn. It was a good little run. Very happy with how the kids did. Just building capillaries right now. Going back and picking up kids helped me get to 10 miles for the morning. 

I think I will try a little speed workout this afternoon/evening.

I got to the track later than I wanted to. I ended up doing a mile warm up, 4x400m and then another mile cool down. 1:17, 1:14, 1:13, and 1:12 were the splits. Nothing exciting but needed to break up the junk in my legs.

Usual Wednesday morning run with the guys. Felt good but the temps were quite warm. 70+ at 5:15am is too warm. Oh well. The joys of living in St. George. Legs are coming around again.

Resistance band and plyometrics before practice. 6 more miles on the trails with some of the boys for practice. Nice and relaxed. Glad to be done for the day.

6 miles on the trails with the girls. I don't have a ton of them but the few who I do have are running very well right now. I am really working with them on running as a pack and they are finally getting it.

Decided to do a 3 mile tempo today within a shorter run this afternoon. It was pretty windy and very hot. When I started at 4:30 the temperature was 100 degrees. I did a 1.5 mile warm up and then my 3 mile tempo. The goal was to average at least 5:30/mile. I hit 5:23, 5:25, and 5:41 for 5:30/mile overall. The heat and wind were getting to me the last one and soon as I finished I chucked my sandwich and fluids from lunch. The joys of doing faster stuff in the heat. Oh well. Cooled down and got lots of fluids back at the truck. Happy with this workout. Will continue to work up each week.

Ran with the boys on the trails out towards Sunriver. Resistance band training before practice. Another great week with the team. I will relax this afternoon and look forward to running with the lads tomorrow.

Logan's Loop today from my house to the west side of town. Not an easy loop but I introduced it to the Circle. Fair amount of climbing and extremely honest route. I was glad to see the guys willing to do a 5 mile tempo in the middle. My splits were 5:38, 5:29, 5:27, 5:34, and 5:46. Little bit of climbing for the last little bit and plus I was just tired. Decent little section and happy to get it in. Slowly things are starting to come back together. Took a good nap after wards. Yeah!

Great week for me coming off the half marathon! Just need to keep it rolling.

Ran 7.75 miles with the boys around Coach Thatcher's house. This group continues to impress me more and more each day.

4.5 miles pushing Norah in the jogging stroller over to the splash pad this afternoon. Boy was it hot! 

9.6 miles off of Navajo Dr. in Bloomington. Great run and happy with how the team did. Lots of good stuff.

Had lots of stuff going on today and actually went scorpion hunting in Stone Cliff. 81 scorpions taken care of!

I finished reading a running book about the most famous runner ever, Quentin Cassidy, and decided to follow his example and still get in my speed work out. The time is irrelevant but it was late. I did a mile warm up and then 4x1600m on the track. My times were 5:27, 5:20, 5:11, 5:09. It was pretty windy for the first one and I also forgot to clear the track. I ended up running around a soccer goal and dummy sled for football. That cost me some time. Oh well! Solid workout after a long day.

Another great run with the lads this morning. We were minus Dave and he sure missed out on an eventful run. As we made our way down River Rd., we came upon a Western Family version of a lion in the middle of the road. It wasn't quite sure what to do and ended up running right in front of a large truck. Poor little Western Family version of a lion. We all had a moment of silence and that seemed to help. It was really sad. 11.7 miles since Clyde and I ran a little before Bill and Steve showed up. Nice and easy.

Ran another 5.8 miles with the girls today on the trails by Coach Thatcher's house. Loads of fun and great conversation. I am cautiously optimistic of how well the girls can do this year.

Glad to be done for the day. A nap is in store for me!

Easy run on the trails behind the school with the kids this morning. Tacked on a little more at the kids club. Good morning for running. 7.25 miles total.

Katey had something going on later this evening so I couldn't run with the guys. I ended up doing my workout in the heat of the afternoon. Yeah! I warmed up over towards the Bloomington Loop and then came back towards River Rd. for a 4 mile tempo. I hit 5:26, 5:25, 5:24, and 5:36. I averaged 5:28/mile. Happy with that. The last mile wasn't great but it was windy and hot. Ended up chucking with lunch for the second week in a row. Yikes! Cooled down back to the car and ran into Bill and Dustin. It was good talking with them for a little bit. 

6 easy trail miles with the boys this morning. Can't wait to start some workouts with the kids next week. They are ready for it. 

Relaxed the rest of the day with the family.

Met up with the guys and ran from Veyo Hill to the church down the marathon course. I was planning on going longer but I needed to get back so Katey could go on her run. 

We "eased" into it pretty quick. I just kept the first 8-9 miles easy and then had to take a pit stop at Snow Canyon. Yeah. I then hit 6 solid miles for some fast miles. 5:13, 5:20, 5:15, 5:10, 5:16, 5:04 for the 6 fast miles and ended up averaging 6:12/mile for the whole run. Great run for me to end the week. I am happy to finally be hitting some decent workouts the last couple weeks. Hopefully I can get it rolling throughout the summer.

Solid 10.5 miles with the boys this morning. I ended up going a little longer due to picking up one or two who were a little behind. Solid run for a Monday. Boys are looking strong right now.

6 more easy miles this afternoon over to Santa Clara and back. Ran by the old house which was kind of weird. No watch.

 7 miles with the team this morning. We did our warm up and cool down on the trails and ended up playing on Webb Hill today doing some hill repeats. Great stuff from the team.

7.25 miles early evening. Went to the track on a cold day (93 degrees) and did a 1.25 mile warm up with some strides and agility drills and then did 5x1600m. Hit 5:19, 5:15, 5:06, 5:11, 5:13. Felt pretty good and ended up not chucking tonight so that was encouraging. Did a barefoot cool down on the turf. Another solid workout in the books.

Fun run with the lads this morning + Tyson. Great kid! Felt a little tired this morning but it was an overall pretty decent run. Good to get some decent mileage in.

7 more miles at practice today on the trails. Lots of easy mileage today. Yeah. Good first couple days of the week.

Only did 2 miles on the team's warm up because we had our Vo2 max test today. 

Met up with Steve at his house around 7pm. I knew the weather was going to be hot. It ended up being 110! We did a little warm up and then attempted some tempo miles. I did the first two okay and then started dry heaving on the third mile. Ended up throwing up again this week. Three weeks in a row. Stopped at all the water spots. New rule. No tempo if the temperature is over 110 degrees. 10.25 miles total. Live and learn. 

Had practice at Bloomington Hills North Park. We ran the region course and then did some barefoot miles. My legs needed it today. Nice and soggy grass plus how humid it was made me sweat quite a bunch. 

Now I get to travel up to Provo today for Katey's 8k trail race tomorrow. Love riding in the car! 

Stayed up way too late last night talking with my brother-in-law and sister-in-law in Provo. We are up here because Katey did an 8k trail race. She rocked it out and did awesome. It started and finished at Big Springs Park up Provo Canyon so it was fun getting up to some beautiful country. The kids and I watched Katey come in and then I ran back to their house (it is near Rock Canyon). 

It was pretty dang hot once I started running around 10:00am. I warmed up to Vivian Park and stopped for a potty break. I decided to hit a 3 mile tempo along the trail and see how it would feel. I hit 5:28, 5:18, and 5:26. Not bad considering the temps were really hot. As I was running on the trail, I had a guy on a bike yell at me, "Stay in the runner's lane buddy!" I went around some people and apparently went in the bike lane. I was fired up and was really glad he was going in the opposite direction. Bikers drive me crazy!

I stopped to get some water at Nuuns Park and then kept going. I felt like I needed to hammer one more mile so I hopped back on the trail and hit a 5:01 mile. It has been a while since the legs have gone that fast. It actually felt pretty good. 

I kept it on cruise control back to the house and ended up averaging 6:40/mile for the 15 miles. Not a bad way to end the week. Now we travel farther up north to Logan for a few days and then to Huntsville. Should be a fun week with family! 

We are up in Logan for a couple days visiting my in-laws before we head up to Huntsville. I got up and it was still 70 degrees which was nice. I started at the house and then did a big loop through Cache Valley. I went up to Hyde Park and then came back down through Logan City and then up by Utah State. This is seriously the best time to be in Logan. It was absolutely beautiful and perfect. 7:21/mile for 14 miles. Good start to the week.

4 more miles this evening with Katey along the Logan River Trail. Beautiful weather but way too many bugs.

Met up with Logan Peak Run Champ Cody Draper this morning. We ran his home course of running up and down Providence Canyon. I thought I have run up this way before but I have not done it until today. Kept it honest on the way up and then Cody laid the hammer down on the way back down. Great push on the trails. Absolutely beautiful run. Good start to the morning. 

I ended up wanting to get some faster miles in plus sit in the Logan River so I drove over to Logan Canyon and did a mini Paul run. I ran up the canyon for 3 miles and then pushed it on the way down. I hit 5:27, 5:23, and 5:15 for the fast miles. Sat in the river afterwards. It was totally worth it. We don't get cold places to sit in after runs in St. George. Great way to end my time in Logan. Now off to Huntsville for the rest of the week.

We ended up going early to Pineview Reservoir with the family so I

didn't get a chance to run before hand. I did get my run in the

afternoon. I ran from the reservoir and went out towards the monastery.

It was a little hot but slightly overcast so it was nice. Huntsville is

such a beautiful place. I always miss it when I come up. 7:12/mile for

10 miles.

My entire family ran a race involved with the 4th of July. Rob Burton was a close family friend who was killed in a car accident a few years ago. It is a good excuse to support Huntsville, this race, and especially Rob's family. Some of the family ran the 1 mile, 5k, and my brother and I did the 10k. 

I did a 2 mile warm up before everyone got up so I could work dinner out of the system. I got to the start and saw a few high schoolers who seemed like they wanted to go fast. I decided to just work my way into the race and just run relaxed. Five or so of us went out together for the first mile or so. Most of them were looking at their watches a lot which is a great indicator that they are going way too fast. I pushed the pace a little on the second mile and no one came with me. I decided to run controlled and not stress the rest of the way. The second mile was all dirt so it slowed me down a bit but I felt better once I hit the road again. 

I had a nice police escort for the entire run which was kind of fun. I cruised into the finishing chute with a lot of former neighbors and friends cheering for me. It was nice seeing folks from my old stomping grounds. My watch wasn't working great and the timing got mixed up so I am not 100% sure on the time but I think it is pretty close.

I ended up running back to finish with my brother who ran well. Norah did the last quarter mile with us to finish as well. She has a future in running or whatever else she decides to do.

Good way to start the 4th of July and then spend the rest of it with the family.

Sicker than a dog all day. Either in bed or on the toilet. I must have ate something bad last night. Not a fun day!

Met up with Jon Heslop and Ben Vanbeekum to go run some trails at Snowbasin. We started at Wheeler Canyon and ran up towards the ski resort. I was slightly nervous about this run because I was so sick yesterday and was fairly dehydrated. I felt great on the run up but totally died on the way down. I had to stop for certain reasons but I was happy to finish. I still felt fairly sick after the run. I should have slept in but it was still fun running with Jon and Ben. 

Wish the week ended a little better but it just didn't happen. I haven't been sick for a while but I guess it was supposed to happen now. Now headed back home to get back into the swing of things. Yeah!

Ended up marking the dirt mile before practice so I ended up getting two miles in on the dike. Took the team over and ran 2 x 1 mile repeats with some of the girls. Hit 7:19 and 7:18 for the miles. Cooled down back to the Thatcher's place. It was nice running on the dike.

6 more miles in the heat today. I went out this afternoon and was glad I took water. It was nice and toasty. Went into Santa Clara and back.

The team went up to run at Navajo Lake to get a break from the heat. It was very nice and extremely beautiful. Lovely little single track all the way around the lake. Extended just a touch at the end to get a total of 10 miles for the day. 

Too much going on the rest of the day so no second run.

Ran with the Circle this morning. Lovely temps and great conversation. Had a blast with the guys. Felt a little tired for some reason.

6.5 miles with the boys at practice. We did close to a 3 mile warm up and then did a 3 mile tempo on the trails. The boys looked really good and we ended up averaging 6:02/mile. It was faster than they were supposed to go but they were chomping at the bit.

Katey is gone to girls camp this week so I ended up taking the kids to practice and pushed them around in the double wide. The kids had an easy run so I took them around Little Valley for a total of 4 miles. Norah loved the kid's camp after wards.

2 more miles this evening marking the trail for our dirt hill repeats tomorrow.

Did the warm up with kids and pushed the kids up the trail to time the repeats. Someone moved all of my rocks and other markers from last night. Tools! Leave stuff alone. Now I will mark it up with paint and really make those people mad.

We ran over to Hidden Valley Park after practice and got a drink of water. Kind of hard pushing the kids in the double wide.

Met up with Dave this morning at Vernon Worthen to go and do 20 miles down the course. Clyde was supposed to come but he had to go and pick a beautiful piece of equipment in Los Angeles. He was greatly missed. 

Dave and I started at the bottom of Veyo Hill and just kept it easy the first 10 miles or so and then worked into some faster miles. The goal for me was to hit 7 miles all under 5:30/mile. Here are my splits: 5:34, 5:21, 5:24, 5:20, 5:19, 5:13, and 5:20. Felt pretty good considering I had major stomach issues this week. Cooled down a little to get 20 miles for the day.

I was supposed to do Bryce Canyon today but with Katey gone and the stomach acting up it didn't work out. Happy with a solid workout to end the week though. Speed is slowly coming back.

3 miles with the team for the warm up and little bit of the cool down. Team did another Vo2 max test today.

8 more miles early this evening along the Snow Canyon Parkway. Stomach was growling for some odd reason.

Went with the team up to Pine Valley for our long run. We went on a new trail that I have never been on before. It was a lot of fun and dealt with some good climbing on the way back. Didn't go as far as I would have liked due to picking up some of the kids throughout the run.

10 miles this morning with the Circle. Always good times. Pretty tired from last night getting stuff ready for the team camp.

8.5 more miles with the boys. We did a 4 mile tempo run at AT pace. I tried hanging with the top boys but I was way too tired. I dropped back to push in some of the boys who needed a little extra push to finish. Solid workout for the team.

3 more miles up in Koosharem for the first run of our team camp. Team already saw one rattlesnake. Yeah!

5 miles this morning along the trails near the ranch. Ran along exploring things until I came to a giant field of cows. I had to turn around.

Went with the team up to Fish Lake and ran around the lake. Close to 9000 feet elevation made for a great run right along the lake. It was really beautiful. We pushed the last mile or so but it was nice to get in the lake and cool off after wards.

3 more miles this afternoon with the team on some trails near the cabin.

5.5 miles total this morning for our fun relay workout. We had a fun field of hay and did 4x800m repeats within a five person team. We got to jump hay bails and it turned out to be quite a lot of fun.

3 more miles in the rain this afternoon. Lots of fun with these cooler temps.

Planned on doing more before our long run but I was very exhausted from all of the camp activities and not getting that much sleep. 

We took the team across the road and went towards the Paiute ATV trails. We ended up doing 10+ miles round trip with about 2000 feet of climbing in just under the first five miles. We saw more snakes which wasn't good but it turned out to be an incredible run for everyone. We were able to look over into the valley and see some great views.

I ended up having to stay back and save a dog that ran with us. It got really dehydrated and needed to lay down in the river and rejuvenate itself. This made the run go longer than I originally planned but the dog survived and all is well.

Very happy with the way camp went. We ended up having over 60+ people total and had some incredible runs over the last half of the week. Really got me excited to see what is going to happen throughout the season. The kids are very excited as well.

6 miles this morning with the boys. We did a warm up behind the school and then did a fun 20 minute Fartlek workout. I at least thought it was fun. Cooled back down to the school. Core and stretching after wards.

Was in SunRiver watching a gait analysis for one of my runners. I decided to do a 3 mile push after the meeting. I started out on the new parkway and ran out towards the River Rd. exit. It was windy on the way out so I knew I was going to have some major headwind coming back. I decided to try and rock it out anyway knowing that the wind would not be fun. I hit 5:29, 5:31, 5:33 for the 3 faster miles. Very happy with this effort considering the headwind was very significant. 

Dry heaved and then lost my lunch after wards. Got to love the St. George heat!

Ran just a touch before the team came over to Barrel Roll and ran this trail. It is one of my favorite trails around and it was nice to get the kids on it. I think they really enjoyed it.

Another easy 3 miles this afternoon.

Went up and ran the Enterprise 10k this morning with some of my kids. I wanted them to treat this has a good workout. I was happy with all of them who ran. You can look at Dave Holt's race report and it will be much better than mine.

We got up to the start and I didn't have much time for a warm up. I knew I needed to get more miles in for a solid warm up but it wasn't going to happen. The race started and I went out with Dave and some of his boys (they were doing the 5k). Got into a pretty good rhythm and felt like things were rolling. I pressed just a little bit and then Taylor Abel and Byron Warby (both great runners) came with me and they were about to finish their race.

At this point Dave came back to me and we ran together for a little bit but I started to get a side ache pretty bad just after 3 miles. I tried to work it out and gained a little on Dave on the uphills but I didn't have much the rest of the race. Dave was just enough ahead of me where I knew I would have to fly to catch him. It never happened. His American flag shorts were beautiful. I salute you Dave. I pushed it in and ended up with a 32:46. I knew I should have gone faster but the side ache didn't help. The course was just a touch short as well. Should have had a longer warm up. Oh well. Dave ran really well today. 

Finished and then cooled down with my kids around Enterprise for a couple miles. It was a good way to start the 24th.

I ended up hurrying home and ran from my house over to the parade in Ivins. Too many cars made me run so it would be easier to get over there. Just one run today due to everything else going on.

Still have work to do over the next two months but I am happy with how things are going. Just need to stay positive.

On the way to practice this morning my neighbor's truck ran out of gas. Bummer! I ended running 2.5 miles to get to the high school and by then the team had left already. I ran out behind the school and caught up with a bunch of them. Kept it nice and easy on the way back with the girls. Kids club after wards.

Another 8 miles this evening along the Snow Canyon Parkway. Felt pretty good but it was still fairly warm. I got yelled at by some people driving in a car. They slowed down and said, "Hey buddy, you need to go faster!" Love the yellers from the car. WHAT IS THE MOST INTERESTING THING SOMEONE HAS SAID TO YOU WHILE OUT ON A RUN?

Glad to get this run in. Decent way to end the day.

Did weights before practice and then ran down to Webb Hill. We did 2x1 mile repeats up this beautiful hill. Focused on form and working up the hill on the first one. Pushed it harder on the second one. Really happy with how the boys ran today. They continue to get better each day. Ran back to the school for 8 total on the morning.

Spent all day driving to Logan in our new van yesterday. Happy with the cruise control and comfort but it was still a long drive. Went to bed pretty quick once we got into town because I knew I would have an early start this morning.

I wanted to relive the old glory days where Paul and I had some memorable runs in Blacksmith Fork Canyon. I parked on Hollow Road and ran up the canyon for 10 miles. It was interesting passing a lot of people on the way up. They were coming down the canyon. It looks like they were preparing for the half coming up in a few weeks. I forgot how beautiful this canyon is. It is so nice having the river right next to the road to help take your mind off of things. Very relaxing. 

The run up the canyon had a fair amount of head wind. Stopped at the Hyrum Hydro Plant to use the bathroom and then ran up another 1/2 mile to get started. It was just about 3/4 mile past the start of the TOU 1/2. My plan coming back down the canyon was to do a progression run. I wasn't quite sure how I would feel since my quads, hamstrings, and calves were pretty trashed from yesterday's workout. I just wanted to ease into it.

My splits were 5:54, 5:49, 5:34, 5:37, 5:20, 5:18, 5:18, 5:23. I cruised in to the car with a couple 6:30 miles just to keep everything honest. Decent workout and happy that I could do this up in Logan with the cooler weather.

Got back to the house and picked up Katey and we went to run 3 miles on the Logan River Trail. Sat in the Logan River after wards and my legs were very happy. My legs were toast at this point so it helped out a ton. Happy with the way the week ended. Now I just need to keep moving in the right direction.

Still up in Logan this morning so I ended up running up towards Smithfield from my in-laws house. Kept the pace honest but nothing fancy. Lots of rollers on this route. 7:04/mile. I am going to miss this cooler weather. Now back to the lovely heat of St. George!

Ran 9.5 miles with the team out on the Arizona Strip today. Temps were alright and we almost made it to the dinosaur petroglyphs. Beautiful day for a run.

Lots of stuff going on this afternoon so I ended up doing a shorter version of my workout this evening. I did a mile warm up and then 2 miles at goal half marathon pace. I hit 5:16 and then 5:20. Cooled down back to the house. Not bad considering it was later in the evening. 

Got up a little earlier than usual to meet up with Wildbull and Clyde. We did our usual DC loop in reverse starting at Clyde's house. Nice conversation throughout the run and good to be with the boys. Missed having Dave there but maybe next week. 10.2 miles total. Nice and hot this morning.

9.10 miles with the boys for a big boy workout on the region course. We warmed up to the park and then did 6x3:00 min. hard/3:00 min. recovery jog and then 4x:30 sec. hard/:30 sec. recovery jog. The pace was great and I was very happy with how the boys did today. Everyone actually ran the workout great. Despite how muggy it was, we enjoyed having the grass cut short for us. Cooled down back to the school. I am pretty tired now. 

Easy miles on the trails with the girls and then did 6x100m barefoot strides in the grass.

3 easy miles before practice. I drove alongside the boys for their tempo run today. It went great for them. A monster workout.

1st place overall with a time of 1:09:52. Happy with the race and the report will come later when I have more time.

3 easy miles this morning. Warm up with the kids and then setting up the course for kid's camp.

6 miles this afternoon. I did 3 miles to The Spectrum and then 3 miles with the kids over to Hidden Valley. Legs are pretty trashed from Saturday still.  

9.5 miles out off of Navajo Dr. with the kids this morning. Clouds helped keep it slightly cool. Knee was bugging me but I guess I am still just working out the kinks.

3 miles this afternoon with the kids to Hidden Valley again and then I did just over 6 miles setting up cones for the team's workout in the morning.

I am tired. 

Ran with Dave and Wildbull this morning. Missed having Clyde out but I guess he is sick. We did the DC loop in reverse and it was nice doing it this way. I felt pretty good and it was nice chatting with the fellas.

Did a 2 mile warm up with the team and then paced some of the boys for their 5k today which was at about 90% of goal race pace. It went pretty well but a few of them went out a little too fast. I think they learned some good stuff today. Cooled down back to the cars. I am excited to see what happens in a week with the team. Let the races get started!

3 more hot miles this afternoon with the team.

3 miles this morning before practice and then 3 more miles this afternoon with the team. My body needed a big rest today.

4.5 miles this morning with the girls. We did a warm up and then 4x500m dirt hill repeats behind the school. I was happy with how the girls ran. They are getting stronger and stronger each day. I couldn't do the cool down due to teacher meetings. It starts in just a little bit.

4 more miles this afternoon out along the Arizona Strip. Did 2 Tinman tempo miles on the way back.

Took the team out to Little Black Mtn. to do a 10 mile loop. Goal was for everyone to rock it out and rock it out they did. I started with the boys for the first 5 miles and then ran back towards the girls and finished with them. It was overcast and perfect running weather. Good way to end the week with the kids and excited to start the meets next week.

My body was tired all week so I needed the slight break from bigger workouts. Plus, my left knee has been bugging a bit. The old gray mare he ain't what he used to be. I will get going again next week.

Ran an easy 3 miles this morning before weights with the team. Did another 3 miles with the kids over to Hidden Valley.

6 hot miles on the trails this afternoon with the team. Bring on the afternoon practices.

3 miles with the kids to the Spectrum and then I went back for another 1.5 miles. Pushed it for 1.5 miles before meetings at school. Averaged 5:26 for the short tempo.

First meet of the season this afternoon so I was pretty busy with that. Team did well today but still lots of work to be done.

Big boy run with Bill and Clyde this morning. Missed Dave. Hope he gets feeling better. Ran 2.5 miles to catch up the kids since I was a few minutes late.

5 miles on the trails this afternoon with the girls. Did another mile wheeling off a section of the park for tomorrow's workout.

3 easy miles this morning with the team.

Big boy workout with the boys this afternoon at BHNP. 2 mile warm up and then 4x1 mile with 3:00 min. recovery in between with a cool down after wards. Ran 5:41, 5:40, 5:38, and 5:45. This is not an easy course to run but it was good to push with the boys. They ran me into the ground. Nice piece of the humble pie.

3 miles with the team to the Spectrum and then weights afterwards.

4.25 miles total this afternoon with 6x100m barefoot strides. 

Lots of stress and other things on my mind forced me to sleep in this morning. We had another meet today at Hurricane so I had every intention of just getting a fat 0 for the day. The meet went very well and I came home to the family and had a much better attitude. We did a bunch of family stuff and I decided I would head out later in the evening. I ended up getting out the door around 8:30pm. It was nice and relaxing just locking into cruise mode and just enjoy running. I hit just over 16 miles by the time I finished my loop. Decent way to end the day.

I need to be hitting better workouts but I am slightly unfocused at the moment. Hopefully I can work through it. I am happy how the XC team is doing though. It makes my day.

3 easy miles this morning with the team.

5.5 more miles this afternoon on the trails. Finished off practice with 6x100m barefoot strides.

3 easy miles this morning with the team.

Helped some of the girls out with the dirt hill repeats today. Did the first 3 with them and then hopped in with the boys for their last couple. It was really hot today and I felt bad for the kids. I wish they didn't have to train in such hot weather sometimes. Finished with 4x200m finishes and focused on my form.

2 miles before the the Big Boy run this morning. Another 10 with Bill and Clyde. Clyde's wonderful biking stories make me never want to get into the sport. It seems like too much of a hassle. Maybe when my legs stop moving I will buy a trike.

3 more miles to Hidden Valley with the team in the morning.

5 easy miles out on the trails with the team. Another hot one.

In order to give the team a break from the heat we did the workout in the morning. We did 5x1 mile repeats at BHNP. Josh pulled me along for the first couple and then I came back with the next group of boys. Solid workout from everyone. 8 miles total.

The weather was nice this afternoon because it was overcast and the temps were cooler. It was actually perfect running weather. I took a few boys down to the park and did the same work out with them since they had driver's ed. this morning. Very impressed with how they ran. Pace was a touch slower which helped but I was really tired tonight. Another 8 miles total.

3 miles in the morning over the bridge.

4.25 miles with the team this afternoon. Ran out along the freeway and then finished with 6x100m barefoot strides.

Up bright and early for this run. I wish I had more time but needed to be back to the school by 6:30am to head to the meet in Cedar.

I started at the high school and then ran out towards the airport. Pretty muggy this morning which was not how I wanted it. It rain a little on me though so that helped. I pushed the last 4 miles back to the school in 5:32, 5:30, 5:34, and 5:28. Solid little push to end the run. Happy with this run even though I wish I could have gone a little longer.

Team did very well at the meet today and I am encouraged to see how they continue to progress. We still have lots of work to do but we are moving in the right direction. Hopefully everyone can stay healthy.

3 miles in the morning with the team after weights. Got rained on a little bit.

9.5 miles with the boys out on the trails. A little humid at first but the cloud cover made for an enjoyable run. Great cloudy weather for the rest of the week?

3 easy miles with the team over to the Bridge.

8.5 miles with the boys today. We did a 3.5 mile warm up and then a 20 minute tempo run while finishing off with 4x200m finishes. It was a great run for them. We hit right at 3.5 miles for 5:42/mile for the tempo section. The goal was to work on running as a group today. They were chomping at the bit to go faster.

9.5 miles with Steve, Bill, and Clyde. Missed Brother Holt again. Cooler temps but the humidity was killing me. My shorts didn't have a dry spot on them.

3 more easy miles with the team over to the Spectrum.

4.5 miles this afternoon with some of the girls. Nice and easy on the trails. 6x100m barefoot strides to finish off practice.

3 easy miles this morning with the team over to Hidden Valley Park.

8 miles total this afternoon with the team. Dallin's dad brought over hay bales for the team to practice running over them for the weekend. We ran at BHNP today. It was super humid on the grass and it was pretty long. 2 mile warm up, 2x2 mile, 2 mile cool down. Solid workout from the team today. Really enjoyed seeing them have a great day even though it was pretty hot.

Went and ran the state course with the team. It was nice to get on it with them. Exciting place to be this time of year. 6x100m barefoot strides to finish off the day.

Woke up nice and early, 4am, to do a run with Dave. We stayed at the same hotel so that was convenient. We headed up towards Provo Canyon and just kept it nice and relaxed. We both couldn't believe how muggy and humid it was. Unbelievable! We planned on doing a controlled 9 mile tempo back to the hotel. I know I was running on tired legs. 6:03, 6:00, 5:44, 5:41, 6:08 (up the big hill on University Parkway), 5:58, 5:37, 5:45. Decent way to end the week. Legs were not happy with me after wards but I was happy to get a solid run in to end the week.

Ran with the team on Barrel Roll this morning. Good to have a great group out. I planned on doing more this afternoon but we had to drive up north to get the kids. Oh well!

3 miles in the morning with the team.

9 miles this afternoon setting up cones, running with Dave, and running around during the meet. Nothing spectacular but the mileage added up fairly quick.

13 mile "old" tempo loop with Dave and Bill. We decided to do the old loop this morning and get some decent tempo miles in. Usual 3 mile warm up, 8 mile tempo run, and then 2 mile cool down back to Clyde's. It was extremely hot and humid this morning so naturally I just sweat everyone. I wish someone would invent a Gatorade IV to inject. Million dollar idea? Tempo splits were as follows: 5:53, 5:44, 5:34, 5:41, 5:40, 5:34, 5:34, 5:41. Not bad considering the weather. One of the better tempo runs I have had in a long time.

3 more miles with the team over to the Bridge.

6.10 miles in the afternoon with the boys along the ridge behind the school. The cloud cover came and it was very much appreciated. Finished with 6x100m barefoot strides.

I am tired now.

3 easy miles in the morning with the team.

8 miles total this afternoon at BHNP. 2 mile warm up, 4x1 mile repeats with 2:00 min. recovery, 2 mile barefoot cool down. I paced Courtney on the first one and then hopped in with the boys. Slight progression for the next three: 5:48, 5;41, 5:37. Threw up after the third one and then ran my fastest split on the last one. Love running in the heat.

3 easy miles and weights with the team this morning.

5.25 easy miles on the trails this afternoon. A little bit of cloud cover made for an enjoyable day. 6x100m barefoot strides on the grass after wards.

Up early to get on the marathon course this morning. Drove up with Dustin and had a good conversation with him. Started at the top of Veyo because I only had time for 18 miles since I had to get to practice this morning with the kids. Kept the first 8 or so miles fairly honest warming up and then starting in to some tempo just before Winchester Hills. 6:09, 5:23, 5:22, 5:14, 5:09, 5:12, 5:12, 5:13. Wanted to push the last two in but didn't want to overdo it since I was doing part of the workout with the kids. Kept it right around 6:00/mile for the last couple. Averaged 6:14 for the 18 miles. Happy with this workout and glad to only have to run the course one maybe two more times before the marathon.

Hurried over to the high school for the team's workout. The Michigan was on top. The cloud cover was a huge bonus for the kids and they lucked out. I did a mile warm up and then got a few things ready. I just made sure I kept the boys squared away on the road miles. I did three of them with the boys. I wanted them to be relaxed today during the road miles. 6:14, 6:04, 5:45 for the 3 road miles. The top end boys rocked this workout along with the girls. I was very impressed. Very positive overall time effort today. Very happy with how this went.

Another solid week done. Hope to continue the tempo miles on Wednesday and then able to get a good workout on next Saturday even though I am in Provo.

Easy 3 miles in the morning with the team.

Had meetings all afternoon. Ended up getting out later than planned and got stuck in the rain, wind, lightning and thunder. Didn't want to take my chances so I hurried back to the school and called it good.

Tabatta workout this morning and then easy 3 miles with the team. Got rained on so that helped it feel nice.

Workout with the team. 2 mile warm up, 5x1 mile repeats w/2:00 min. recovery jog, and then cool down afterwards. Hit 5:23, 5:22, and 5:15 with Josh and then jumped in with Courtney and ran 6:19 and 6:05. My legs are shot for some reason and the calves are extremely tight.

Met up with the guys this morning. My calves were crazy tight and I knew I shouldn't have hopped in to the mile repeats yesterday. We did our old tempo loop again. It was rainy and a little windy but I felt okay for the first little bit. I got to 6 miles and was only hitting 5:49s so I called it good. My calves and hamstrings were pretty tight. Dave and Steve ran great today. I got 13 total miles in with them though. Not a great run but oh well!

3 more miles with the team in the morning.

6 miles easy this afternoon with 6x100m barefoot strides with the boys. Nice and relaxed run. Always fun.

3 miles easy this morning with the team.

Ran at Little Valley Park today with the team. 2 mile warm up, 6x400m grass repeats with the girls and then a 2 mile cool down. Paced the girls to keep it nice and steady. Solid workout from them. Calves are killing me right now.

3 miles easy this morning with the team.

4 shake out miles and then 6x100m barefoot strides with the team at a park near our hotel.

Really tired this morning and the calves and hamstrings were not 100%. Decided to just get in a semi long run and call the work good. Ran from the hotel in Orem and then south along Geneva Rd. for a while until I hit University Ave. Temps were nice but I wish I felt a lot better. Averaged 7:30/mile overall. Nothing spectacular but happy to be done for the week. Hopefully the legs liven up for next week.

Very happy with how the team did today at the BYU Autumn Classic. Very happy with how the Varsity Boys did as a team taking 3rd overall out of 27 schools and beating a couple nationally ranked teams. 18 second split from our top 5 guys. Great race from the team today!

3 easy miles with the team this morning.

8 miles total for this afternoon. Team did mile repeats at BHNP (aka long grass park). I did the first two with the boys (5:42, 5:40) and then proceeded to get rid of lunch for a bit (Yeah!) Ran the last one with the boys and pushed my 6 and 7 guys. Hit 5:44 for the last mile. Finished off with 4 x finishes on the last part of the race to the finish line. Cooled down after wards. The temps were still pretty hot and the grass was very humid but the team did very well with this workout. Glad to start the week off on a decent note.

3 easy miles this morning with the team. Did Tabatta workout again. Kicks my behind every time.

8 easy miles out on the trails this afternoon. The wind helped cool everything off but it was still quite warm. Solid run from the team today.

Big boy workout this morning with the guys. Good to see Clyde hit some solid splits. I felt much better this week than I did last week. My legs were ready to go even though I was pretty tired still. Did the warm up, potty break routine, and then started into the 8 mile tempo run. Splits were: 5:49, 5:38, 5:33, 5:41, 5:29, 5:26, 5:25, 5:34. 5:35/mile.

Very happy with the workout today. Solid run for this morning.

3 more easy miles with the team to The Spectrum. I was very tired after this run.

4.5 miles this afternoon with the team on the warm up and cool down. Team did a monster dirt hill repeat workout and decided to be smart about stuff and not overdo it today. Very glad I was smart about this. Great day of running!

Tabatta and then 3 easy miles with the team.

6 more miles this afternoon with some of the girls. Kind of warm out again.

5.5 miles this morning jogging around while the team did the Power Run. Finished with 4x400m finishes at Little Valley Park. 1:06 on the last one.

6 miles this afternoon. Easy 3 with the team to Hidden Valley and then I went over to the Spectrum.

Ran the marathon course this morning with Steve and Clyde. We kept the first 10 easy which was right under 7:00/mile. I stopped for a potty break and then pushed hard for the last 10.3 miles to the finish line. Here are my splits: 5:22, 5:24, 5:27, 5:21, 5:12, 5:19, 5:16, 5:12, 5:22, 5:28, and then 5:19 for the last .3 miles or so. 5:19/mile overall. Very happy with this workout. I have some confidence going into the race in two weeks. I just need to run smart and see what happens.

Solid way to end the week. Looking forward to a little less mileage next week with 2-3 quality MP workouts. Can't wait for the tempo run on Wednesday again.

3 easy miles in the morning.

8 miles in the afternoon. Just over 3 mile warm up with the boys and then started into a 20 minute tempo run. Really wanted to push the pace with the boys today. Ran 3 miles in 16 minutes and then we got into some slight up hill. Finished with almost 3.8 miles for the run. Cooled down to get mileage. Very happy with how the boys ran today.

Tabatta and then easy 3 miles with the team.

5 more miles this afternoon running around setting up the course for the meet tonight against Pineview. Temps were nice.

Big boy run this morning. Really the last big tempo run before the marathon. I really wanted it to be the best out of all of them. 3 mile warm up and then jumped into the 8 mile tempo run. Here are the splits: 5:41, 5:43, 5:27, 5:29, 5:31, 5:25, 5:33, 5:33. 5:33/mile overall. Very happy with this workout. Got a little gnarly on mile 4 when we had to stop due to a skunk on the trail with its tail sticking straight up. It is a miracle none of us have been sprayed yet. Hopefully it doesn't happen anytime soon. Very encouraged with this workout.

3 more miles with the team this morning before school started.

Tabatta and then 3 easy miles in the morning over to Hidden Valley.

Ran with the team and then finished off with 4x200m finishes on the track.

Haven't slept well the last couple nights and didn't feel well this morning.

Team ran at Nebo Invite this afternoon. They were still tired from the run in Brian Head on Wednesday but that was by design. Still very happy with the way they ran. Just need to stay healthy over the next couple weeks.

Got home around 12:30am last night so I slept in. Katey went and ran the Swiss Days 5k so I went after she got back. The temps were amazing today. I just wanted to get a good solid run in today but nothing crazy. Ran around Ivins, along the Snow Canyon Parkway, back down Sunset, watched the parade, ran into Santa Clara, saw Steve in his creeper truck, and then called it a day. 15 total miles at 7:02/mile overall.

Got a massage from April today which helped out a ton.

3 easy miles with the team this morning to The Spectrum.

4.25 miles this afternoon on the region course timing the team on their workout. No need for me to jump in today :)

Last little workout this morning with Dave. We discussed interesting topics regarding cross country. It is great to coach and compete against his team. I have a lot of respect for Dave and what he does for the sport and his program. I really try and emulate him. No more mushy stuff and now to the workout. Plan was to do the 10 mile loop with 2x2 miles at marathon pace or faster. 5:29, 5:26 for the first set and then 5:27, 5:23 for the second set. Not bad. Good little push for the last workout before the marathon. 

Now just need to rest up and pray the weather stays cool. It looks like great weather for this weekend. Hope everyone runs well.

Easy 3 miles in the morning with the team.

Another easy 3 miles with the team at Little Valley while they did the workout.

Easy 3 miles in the morning with the team. Cool temps.

Another easy 3 miles with the team in the afternoon.

Easy 3 miles in the cold weather in the STG.

Team did well at Cedar Invite. Very happy heading into region and state.

Happy with the result today but slightly disappointed a little. Ran with Dave the whole race until mile 21 when the calves tightened up a bit. I really hoped to go with him. He ran a fantastic race and I am very happy for him. "Old man" PR so I will take it. Fastest this old body has moved in almost 6 years. Full report later. Great job to everyone today for an incredible race. It was very fast today. Happy to run with Mike Nelson for a little bit and see him crush his PR, Dave almost running a PR, Ben Vanbeekum finally breaking through with even a potty break (turkey caught me at 24), Mark Madsen gutting it out to get his sub-3:00 hours and Clyde for rocking out a 2:33 even with all those dang bike miles.

Easy 3 miles this morning with the team. The legs are still shot.

3 miles in the morning.

3 miles in the afternoon. Legs are loosening up pretty quick. The plan is to take the next 2-3 weeks by doing whatever and then I will gear back up.