El Burro Blanco

6.5 miles total this morning. Did the Fartlek workout with the girls this morning from Little Valley. :15, :30, :45, 1:00 and then back down. Solid stuff from them.

10 miles this morning going towards SunRiver. Cooler temps this morning but still felt really good.

5 more easy miles this afternoon while Norah rode her bike alongside me. Lots of fun when we do this together.

8 miles this morning along the River Trail. Did an out and back just past Confluence Park. 

2.5 miles this afternoon. Did the warm up with the TEAM and then we had a pace test. Positive stuff. Excited for track this spring. 

8 total miles this afternoon. Pretty tired this morning. Ran 5 miles with the boys at a good clip and then added 3 more miles with Kale and Ben. I think I am going to run the marathon this year with Ben to try and break 2:30 again. Should be interesting.

Looped Little Black Mtn. this morning with the TEAM. Ran most of this with the girls. Very excited to see how they are running right now. Pushed the last 3 minutes hard. 

Planned on doing a double today but ended up going on a 6.5 mile walk/hike with the family.

6.05 miles this morning along the River Trail. 7:10/mile. 38 degrees.

6.25 miles looping around Webb Hill this afternoon. Slight drizzle which made the run enjoyable.

7 miles this afternoon. Progression run on the track with the TEAM. One of the best early season Progression runs in a long time. Very happy with how they did.

8 miles this morning along the River Trail. Nice and chilly.

5.5 miles around Webb Hill in cloudy, overcast weather with the girls.

10 miles through Bloomington and then over towards Sunriver. Felt pretty good this morning.

2 easy miles this afternoon while keeping track of the TEAM doing their hill repeats workout.

8 miles again along the River Trail. 7:00/mile. Felt really good. I can tell I am slowly getting back into decent running shape. Here comes a great 2018!

4 miles this afternoon to Little Valley with the TEAM.

16 total miles today. Slept in a little because I can and enjoyed the morning with the family. Started running around 9am and the temps were absolutely perfect. Ran from the house, through Bloomington, and then into SunRiver (always fun when the 55+ folks give you funny looks for running around in "there" community). Actually felt really good today and averaged 7:00/mile.

Great finish of the week. The plan is for one more week of mileage and some of the workouts with the TEAM and then get a little more specific with things.

Planned on meeting some of the TEAM to run out by Jacob Hamblin but Katey had an appointment this morning.

Went out a little later and ran 12 miles along the River Trail. Really nice weather. 7:01/mile. 

Went and did a big 4 mile hike with the family afterward. A little tired at the end of the day.

Weights and then 3 miles this morning with the TEAM.

Another progression run on the track with the girls. They are being great at helping each other and being patient with not doing too much too early. 3 miles total for the progression run. 7.5 miles total. 

Ran 6.5 miles behind the school today. Nice to hit some hills and dirt today. 

2 miles before weights and then 3 more miles with the TEAM after.

6.5 miles this afternoon doing our first 400m workout with RHR. Hopped in with the Silver Boys and hit between 1:22-1:25. Proud of these 9th grade boys and girls who are really doing well right now.

10 miles this morning along the River Trail. No watch. Just enjoyed the 40 degree weather. Nice and relaxed.

4 miles this afternoon to Little Valley and then yoga afterward.

Norah's getting baptized today so I couldn't go run with the TEAM. It was almost 70 degrees yesterday and then today it was 30 degrees with lots of rain and wind. Haven't run in the rain for a while but it was kind of fun. Sopping wet but very enjoyable. Did the same route as last Saturday through SunRiver. I am starting to become a regular now out there. 7:11/mile for 16 miles.

Another solid week for me. Feeling more positive and excited again. It has been a while.

A little sick this morning so I got some extra sleep.

8 miles total this afternoon. Did a big loop through Little Valley with the guys today. Solid pace and felt better but still congested.

Weights and then 3 miles after with the TEAM.

7 miles total this afternoon. The weather has been amazing lately in the afternoon. 22 minute progression run on the track with the girls plus 4x100m all finishes. Great workout today.

5.5 miles this afternoon running with the girls. Went behind the high school. Yoga afterward. Still a little congested.

Got up early to get 10 miles in before weights since I needed to help with the Jr. Prom Assembly. 36 degrees in the morning is actually really nice. 

6.5 miles this afternoon doing a Fartlek workout on the track (5x3min. w/1:30min. recovery + :30 sec. hard/:30 sec. easy) and then a cooldown.

10 miles this morning along the River Trail. Little cooler temps than yesterday. Felt pretty good. Glad I am getting over this sickness. Need to just finish out the week on a great note.

5 miles this afternoon with TEAM. Temps are amazing right now.

Went and cleaned the church this morning after sleeping in because I can and ended up running in the early afternoon. Short sleeve and hot for the run. Almost 60 degrees. It is supposed to be low 70s next week. I guess global warming is real. This weather is so weird right now.

I pulled a muscle in the stomach lifting the other day so I have been a little uncomfortable the last couple days. I could feel it on my run. Hope it gets feeling better soon.

Started at the house and went up by the high school, through Little Valley, out to the new middle and high school, and looped back around Stone Cliff along the River Trail. Stopped twice for water since it was pretty warm but felt good nonetheless. 7:08/mile for 17 miles. 

Happy to end the week on some great running due to being a little under the weather at the start of the week. Positive, positive, positive.

Stomach muscle still hurts so I tried to relax in the morning. Big workout in the afternoon. 10x300m dirt hill repeats along with 4x300m progression finishes. 7.5 total miles.

Weights and then 3 miles after with the TEAM.

7.5 mile loop around Little Valley. Warm temps. 7:21/mile.

22 minute progression run on the track with the girls. Really happy with how they did. Solid group working together. I am very happy with how strong they finished. 4x300m progression finishes after. 7.5 miles total.

9 miles total this morning. Ran a little before weights and the run with our TEAM. A little more after. Cold morning.

5 quicker miles towards SunRiver and back.

10 miles from the house looping through Bloomington and to the Calvary Chapel. Cooler temps but it did warm up after I got started. Dang stomach muscle doesn't want to get better.

6.75 miles this afternoon. Blazing hot today. 70+ degrees made 800m Webb Hills repeats memorable. Happy with how the TEAM did today. Lots of positive vibes going on. Very happy.

Had some funerals to plan around this morning. Sad to see great people go but always nice to reflect on the great things they did in their life.

Didn't get out until later in the afternoon and it was quite warm. 70+ degrees for February 3rd. Crazy! I ran from the house and went out along Navajo Dr. towards the Bloomington Cave. I cannot believe how many people are out on that trail. It is nice to see so many people using it but the trash is out of control. Please clean up your trash people. Enjoyed the run and didn't stress too much about the pace. 7:34/mile for just over 15 miles. Thought about a lot of things on my run. I wish I had a few more people to run with. Always fun to run with others.

Wish my stomach muscle would release so I am not in constant pain. I think I just am getting old.

7 miles this afternoon with the TEAM. Alternating 400s on track. Good stuff.

6 total miles this morning. Also weights with the TEAM.

5.5 easy miles this afternoon with the Girls.

6 miles in the morning around Bloomington.

7 total miles this afternoon with the TEAM. Another solid progression run from the TEAM. I really like how this is helping them get stronger.

Weights and then 3 miles with the TEAM.

5 more miles this afternoon with the boys. 6:57/mile. Yoga afterward.

10 miles this morning along the River Trail. Cannot complain about 40 degree weather. Good stuff.

7.5 miles total this afternoon. 3x1000m, 4x400m progression finishes, and 2x200m finishes. Did this with some of the girls I don't usually run with. Lots of 9th graders who are working hard. Love it.

Today was an extremely memorable day. We took some of our runners to run the West Rim Trail in Zion. I was slightly nervous about snow but it worked out okay. We got the vehicles stuck in snow when we first got up there so we got some cross training in trying to push them out. It was snowing a little bit and cold so I started to get a little nervous. We said a prayer and decided to go for it.

We started the run at Lava Point and had the first mile in about a foot of snow. Some of the kids weren't excited but they really started to enjoy it. After a mile, we hit nothing but great trails the rest of the way. We stopped a couple times for some incredible pics but we just enjoyed being out in nature and having so much fun with each other. We actually saw 4 hikers who were going the opposite direction. They were surprised to see 20+ runners. We were just as surprised to see them.

We had a little bit of wind and cooler temps but we saw some cool things. Great views of Zion, 3 elk (one huge bull), and a leg of a deer (bear or cougar) probably ate it. Freaked the kids out a little bit so they picked up the pace :)

We came up above Angel's Landing just as it was getting dark so we hammered the last 2 miles down. 17 miles total. We went a little longer than planned due to the snow but the kids were nothing but smiles afterward. So much fun and one of the best experiences I have had in a long time. Crazy to think we ran this on February 10th without a ton of snow. Amazing!

Easy 2 miles this morning to loosen up the calves.

6.5 miles total this afternoon. 20x200m @ goal pace with the TEAM in the rain. It was nice to have rain because we need it so bad. Funny to see St. George kids think rain and 45 degrees is freezing. 

5 miles along River Road before weights with the TEAM and then another 3 miles with the TEAM.

7.5 miles looping the opposite direction of Little Valley with the boys. Good pace and fun conversation. Breeding of cows. Interesting stuff.

6.5 miles this afternoon. Stomach doesn't want to get better. Did a cutdown workout with the TEAM. 1x800m, 4x400m, 4x200m. Nothing fancy but short and quick. Positive stuff.

6 miles total this morning. Weights also with the TEAM. Enjoying the rain. We need it bad.

5.5 miles this afternoon with the boys along River Rd. 

6.5 miles this afternoon. Supposed to do the workout on the track but the soccer tournament is in town. Yeah! Did the workout along River Road and it went well. Dealt with some adversity and adjustment and everyone did well.

Katey went to breakfast with some of her friends so I didn't start my run until later. Started from the house and planned to loop around the Airport Parkway. Lots of rolling hills and climbs. Needed to do a 20+ mile run since I haven't done one in a while. Felt pretty good throughout. Saw Trinity and Gage biking along with John Powell. They were nice enough to give me some fluids. I had to stop at the park to soak my hat and shirt because I was so warm. Crazy weather right now. Saw a ton of bikers who kept saying, "Looking good" and "Good job." I just replied with "Thanks."

Got through a Parade of Homes mess and released that if I ran all the way home that it would have been close to 26 miles. More than I wanted to do today so I ran to my Dad's house. My grandparents happened to be there so I caught a ride with them and then came home. Got Myla in the jogging stroller and had Oliver tag along on his bike for 2 more miles through Bloomington. 

22.5 total. 7:15/mile. Happy with this run. Wish my stomach would feel better so I can start doing some speed work. I need to do better with my mornings but I am moving in the right direction.

Had a few honeydos around the house this morning so the TEAM ran without me. Duty calls. Got some ceiling fans up and finished up some painting. Glad I was inside due to the snow. Yes, it snowed! 15 minutes later the sun came out. The kids were a little disappointed.

Got out and ran from the house over to SunRiver. Felt really good for some reason on this run. Maybe putting up ceiling fans helps me out with my running. 12 total miles and felt really good on the way back so I pushed the last 4 miles as a mini progression run. Low 6:00s and then finished off with a 5:58 mile. 6:50/mile overall. Really happy with how the run went. Great start to the week.

6 total miles this morning. Below 30 degrees on the run this morning. Hasn't been this cold in quite some time. Weights and ran with the TEAM after. 

6.75 miles total. 22 mile progression run on the track with the girls and then 4x300m progression finishes. Another great workout.

7.25 miles this afternoon out along the Arizona Strip. Pretty good pace with the boys. Lots of younger guys are stepping up. Lots of fun to see.

7 total miles this morning. 3 before weights and then 4 more after. A little stomach issue this morning :)

6.5 miles total this afternoon. 3x1000m, 4x400m progression finishes, 2x200m all out finishes. Solid workout once again.

10 miles around Bloomington out towards SunRiver. Actually some ice on the road this morning. Cooler temps. Enjoyed this run.

5 miles in the rain, snow, and sun with the girls today.

A few miles before meeting up with the TEAM. We ran a big section of the Dirty Hurty Half this marathon. Lots of great discussion along with beautiful weather and scenery. You cannot beat the view over there. Some of my favorite trails around. 13 miles total. Hoped to get more in but had important family stuff. Another great week.

6 easy miles around Bloomington.

6.5 miles this afternoon with the TEAM.

6 miles total this morning in between weights and a run with TEAM.

6.5 miles total this afternoon doing the workout with the girls. 3x1200m + 4x150m finishes. Felt good. 

7 miles with the boys out on the Arizona Strip. Hilly route but ended up with 7:12/mile. Happy with the effort lately with the entire TEAM.

7 miles this morning in between weights and running with the TEAM. Timed the kids in the workout this afternoon.

4 easy miles this afternoon with the TEAM and then added another 3 marking the course for Brooks Barney's Eagle Scout Project.

Have finally been getting back into a pattern and routine since the new job started in January. A lot less stress and am very happy with the direction I am going. Decided to do the Red Mountain 30k today. Love the trails out there and I knew it would be a lot of fun. A lot of the TEAM did the half so it makes for a very fun day.

Started out and just decided to relax the first couple miles and not stress too much. I ended up being in 4th place for the first two loops. I got to the aid station after running Barrel Roll and got passed by the 5th place guy (ended up being Zac Marion). He started to hammer the downhill and so I went with him. He gapped me quite a bit but I could still see him. He started running up Santa Clara Drive and I closed the gap on him quick. He was checking his phone (changing his playlist) and I asked, "Candy Crush?" He got a little chuckle and we talked for a bit. He was hurting so I pushed it on an uphill section. This cost me because he got his second wind and caught me on the downhill section with just over 2 miles to go. He gapped me again and I kept trying to close on him. I was within about 20 seconds of him when we crossed the highway but it was too much. Finished the race in 2:22:55. Not bad all things considered.

I felt pretty good throughout but I think I was a little too conservative at the start. I just need to trust what I am doing and continue to move forward. It was a lot of fun racing today and felt good to pound the quads again. Realized why I had blisters on the inside of my feet. I ripped the inside on both of my Hokas. Lucky they didn't rip more during the race. Time for a new pair now.

Lots of fun seeing James and Cody Draper today. Both good dudes. Talked with Zac Marion after the race and he said he was happy trying to chase me down for the first half marathon of the race. Glad I could help with that. Also, a good dude. 

I went over and helped Brooks Barney's 3 mile race for his Eagle Scout Project. Got in another 2 miles. Pretty tired now. Time for a nap.

7 miles this afternoon with the boys towards Sunriver. 7:14/mile. Legs a little sore still.

5.5 miles this morning with the TEAM along with weights.

6 miles easy this afternoon.

5 easy miles this morning along with weights.

12 total miles this morning. I went from the house to SunRiver and back. I did 10 x 1:00min. hard/1:00min. easy + 4 x :30sec. hard/:30sec. easy on the way back. Felt good to get some fast turnover in the legs. 7:04/mile.

Looped from the house out around the parkway and back around by the high school. 70+ degrees on my run. 14.5 total miles. 7:14/mile.

Went up to the high school to do another Fartlek workout on the track. Did a 3 mile warm up and then put on my Type As. I haven't worn these in years so it felt a little weird putting them on. Glad that I did though. Made me feel fast again. 1:1, 2:2, 3:3, 4:4, 3:3, 2:2, 1:1 and then did 1.5 miles worth of barefoot cool down. 9 total miles. Starting to feel in shape again.

11 miles this morning along the River Trail. 7:22/mile. Overcast and cloudy with a slight breeze made it perfect running weather. Thought I was going to get rained on but it didn't happen.

4 more miles this afternoon right after the rain storm.

Ran from the house over to my parent's house. 10 total miles. 7:19/mile. Felt good. Sat in the pool after ward to wake the legs back up. Felt great. 

Helped with the food drive this morning so I couldn't join Dave on his epic run. Ran from my house over to my parent's house again but took the loop longer into the fields. Decided to push 4-5 miles in the middle with some uptempo stuff. Miles ranged from 6:05-6:25. Felt really good. 6:53/mile overall for 11 miles.

Solid ending to the week. Wish I could have joined Dave on his really long run though.

8 miles this morning around Bloomington. 42 degrees made for a perfect morning. No watch. Good start to the week.

6 miles this afternoon helping the girls with the workout. 12x400m with 90 second recovery. Little toasty made the workout slightly more difficult than it needed to be.

5 miles this morning along with weights. Slightly cooler temps again.

Did a mile running around at the track meet in the freaking cold weather in Cedar.

6 miles total this afternoon doing the workout. 6x800m with the girls with 3 minute recovery in between. Solid stuff from the girls once again.

4 miles this morning and then spent the rest of the day spearheading our big Day of Thunder at the high school. Lots of fun but it was a lot of work. 

10 total miles this afternoon. Ran 5 with the boys along River Road and then ran with Spencer because he had a lunch date so he was a few minutes late. Did another 5 over to Little Valley and back.

7 miles total this morning at Dixie High School with the TEAM for practice. Had to go over here to do the workout since our track is getting fixed. 20 minute progression run with the girls and then 3x150m finishes. Solid stuff. Boys ran well today as well. Love being around this group.

9.10 miles later this afternoon after putting in sod to fix my grass. Ran from the house over to my parent's house. Just relaxed and ended up running 7:09/mile. Didn't feel that bad except for the heat. I had to soak the hat and shirt because it was so warm. I had a nice white, salty mustache on my shirt when I finished. Sat in the pool afterward. Loved this a lot.

Met up with one of my former XC and Track runners, Ben Powell, to run some of the marathon course. I have this crazy idea to try and break 2:30 again. Ben ran 2:38 last year for his first marathon and he has the same goal. Should be interesting. 

We started at the top of Veyo Hill. The plan was to do a progression run. I really wanted to focus on the latter part of the run with at least 6 miles of solid progression. The temps were absolutely perfect. We started and just were enjoying a good conversation and talking about fun stuff. We were working on sub 6:30 miles for a while and it felt surprisingly comfortable. Got to the top of Winchester and started moving. I ended up doing 7 miles of solid progression. 6:30, 6:24, 6:04, 5:55, 5:46, 5:32, and 5:25. Cooled a little to the finish line. Ended up with a 6:35/mile overall. Probably one of my best runs in a long time. Very happy considering that it was a busy and long week. Happy to end the week with this. Huge confidence boost. 

On a side note, we had 8 roadkills. Now time for staying awake during Conference.

6 miles total this morning around Bloomington. 60 degrees made it absolutely perfect.

8 miles around Bloomington this morning. No watch but just enjoyed the 55 degree weather. Lots of soccer moms out in full force.

6.5 miles this afternoon with the TEAM in the heat. Did a workout in the windy and hot conditions. This was a character builder for a lot of kids. Really happy they battled in the not so ideal conditions and had a pretty good workout. This old man was hanging on for dear life. 

3 miles this morning after weights with the TEAM. Enjoyed talking with the coaches on our run about some things.

8 very warm miles out on the Arizona Strip. Character building run. TEAM did awesome.

6 miles this afternoon. Did the workout with the girls. Nice to see them hitting some quick splits at the right time of the season. Hope it translates over to races. Excited for the next couple weeks.

6 miles this morning with weights and then some mileage with the TEAM.

5.25 miles this afternoon with the girls towards Little Valley. Thankful for the cold water.

5.5 miles this morning doing the workout with some of the TEAM. Need to get used to the state meet schedule.

6 quicker miles this morning around Bloomington before going to the track meet in Cedar.

8 total miles around Bloomington this morning. A little warm and windy. A solid run to start the week though.

6.5 miles this afternoon with the girls looping behind the school. Lots of fun talking with them along with the cloud cover made it very enjoyable. Fell in mud as well. That was fun!

6 total miles this morning doing the workout with the TEAM. 2x1000m, 2x400m, 1x350, 1x250, 1x150m. Solid workout for the morning due to the possibility of really bad weather this afternoon plus getting more prepped for the state meet.

8 miles in the morning and then 4 more miles in the afternoon. Happy with how track with the TEAM. Boys took 1st for the 6th year in a row and the Girls finished 2nd overall. I need to make a few adjustments for the distance crew next year so it can be a lot better for them. Excited for XC though!

12 miles this afternoon in the heat from the high school along the River Trail. Thoroughly enjoyed the water today. Did have a little bit of cloud cover which helped but it was still toasty. 7:13/mile.

Wasn't feeling great and had to do a ton of stuff at work since they are having me switch my office. I ended up not getting out. Also, high school graduation was this evening.

10 miles this morning from the house and then out along the River Trail to River Rd. Nice little out and back. Felt much better this morning. 7:04/mile.

11 miles this morning from the house through Bloomington and then out towards SunRiver. Perfect temps. 7:23/mile.

7 miles from the house over to my parent's house. 7:15/mile. It is starting to warm up. Got in the pool after and swam for about 20 minutes. Felt really good.

Found the perfect route this morning where pretty much the whole run is in the shade. Started from the house and went along the trail on Dixie Dr. Went all the way up through Santa Clara to the Frei's Fruit Market and then came back along Sunset Dr. Turned down Valley View Dr. and then took a left on Indian Hills Dr. and then back home. I had to add some side streets to get the full mileage but it was a great run. I am not going to lie. My legs were pretty tired but just mentally told myself to really enjoy this run. I did feel better as the run went on though. 18 miles total at 7:22/mile. Very solid ending to the week. 

The last three days were a big confidence boost for me. Just need to keep going. I ran into Aaron Metler the other day and I think I am going to run with him a little bit more in prep for the marathon.

10 miles around Bloomington before heading to Logan for the week. 7:03/mile. Felt good.

12.50 miles from my in-law's house in Logan up towards Sky View High School. I then looped down by Green Canyon High School and ran a little through the university. 7:03/mile. Cooler temps but extremely humid. I was a sweaty mess.

14 miles out towards Providence and back. Once again cooler temps but it was extremely humid. I don't remember sweating this much at this time of year in Logan.

We went hiking as a family to the Wind Caves. I almost stepped on a rattlesnake. That was not fun. Gorgeous hike though.

11 miles from the in-law's down through the main part of Logan. Fun to see all of the cool houses in downtown Logan. 7:33/mile. Another sweaty day.

10.5 miles going towards Sky View High and back. Nice out and back route. Quite hilly but great running. Still humid.

4 more miles this afternoon with Katey along the River Trail. Absolutely love this trail. Sat in the cold Logan River after ward. Totally worth it. The legs have been sore. Logan is so pretty this time of year.

Katey was a sweetheart and drove me up Logan Canyon this morning for me to do a little longer run. Got out and it was a balmy 35 degrees. Felt really good though. Just cruised down the canyon and did a mini progression run for the 15 total miles. 6:40/mile. Solid way to end the week. Ready to get going on a little more speed stuff. 

Going to be a little tougher running in the heat but I am really excited to get going for cross country. Lots of great things can happen this year but we need to have a great summer of running as a TEAM.

3 miles before practice around Bloomington and then 5.5 miles on the first day of practice. Lots of new kids out which makes it a lot of fun. Excited for this year. Should be a very fun group.

Only had time to start practice and run a little with some of the new girls. All day meeting. Yeah!

13.5 miles this morning. Ran from the house over to the high school for practice. Did 5 miles with the girls towards SunRiver and then 10 minutes of barefoot running after on the turf. Ran back home after practice.

6.5 miles this afternoon. First 100 degree weather run of the year. Slight breeze helped a bit but it was still toasty.

Happy Running Day!

6.5 miles total this morning. A couple before practice and then ran with the girls along the golf course. Solid group again today. 

6 more miles in another 100 degree weather afternoon. Ran from the school over to St. George Ford. Breeze helped along with the ice in my hat. 7:14/mile.

10.50 miles this morning. 3 before practice. 5.5 at practice with the boys and then 2 more after. Solid first week of practice from the TEAM. Excited about what can happen this year.

Afternoon swim with the kids.

17 total miles this morning. Ran from the house and looped around the Southern Parkway back down along River Road. Temps were really nice this morning. 7:24/mile. 

Solid week of running. I was planning on doing some workouts but I tweaked my neck real bad this week so they will have to wait until next week. 

Finally starting to feel pretty good.

6.75 miles out along the Arizona Strip towards Little Black Mountain. Amazing group with the girls.

6 more miles in the heat this afternoon from the high school to St. George Ford and back.

8.25 miles total this morning. 8 miles with the boys out on Rainbow Road. Lovely little excursion with them.

Kids camp afterward. Fun stuff.

3 miles in the afternoon. Oliver came on his bike with ice in his helmet. Love that kid!

1 mile before practice. 6.5 miles total with 1.5 mile tempo with the girls. Very positive workout for them. Talked about Pinterest Wedding Boards and why I did Honolulu Grill and donuts for my wedding. Interesting conversation with adolescent girls. Happy to look back and see great grouping from the boys as well. 3 more miles when I got home.

9 miles with the boys today out along Prospector. Lots of fun today. Good vibes throughout.

1 mile when I got home with Oliver to go and see the fish. He has much better form than I do.

5.5 miles total this evening. Met up with Aaron to run the River Trail from Confluence. 6:26/mile for my "easy run" with him. I am going to run with him a few times a week to get pushed.

4.5 miles total this morning with the girls at practice.

1 mile with Oliver going to see the fish pond again.

Ran from the house and looped around the Parkway. It got really warm pretty fast for some reason this morning. I felt good and was hoping to do more but I bonked big time at 16.5 miles. I averaged 7:26/mile. I ended up walking/jogging a few miles back to my parent's house. I don't know what happened but I just did not feel very good. It may have been the lack of sleep plus the combination of heat. Oh well. It is what it is.

Another solid week put in with regards to running.

7.5 miles total this morning. Did a great Webb Hill workout with the TEAM today. :30 hill sprints. Felt great. Only had two kids throw up this morning. They had too much fun for Father's Day. Two is not our record but still impressive nonetheless.

8.5 miles this morning with the boys looping around Little Valley. We have a bunch of blue collar guys that are working hard. Excited to see some of these younger guys stepping up.

5 miles total this evening with Aaron in 103 degree weather. 4 miles with Aaron and then did a mile at 5:40 pace after. 6:28/mile overall.

6.5 miles total this morning with the girls. Did a 15 minute tempo with them. Solid group with lots of girls and a very strong finish. Positive stuff from everyone.

6 more miles in the lovely heat this afternoon around Bloomington. 106 degrees. It's a dry heat though :)

Nice long Adventure run off Navajo Dr. with the boys today. 10 total miles. First 10 miler of the year. They did great. Breakfast with the TEAM after.

4 miles in the heat again tonight with Aaron. 107 degrees. Fun stuff!

5.5 miles total at Little Valley Park. Little Fartlek workout the TEAM today. The grass on the new section is like golf course grass. Amazing. The sprinklers were on and it helped a lot.

3.5 more miles from the high school to my parent's house and then immediately into the pool. 105 degrees. 

16.5 miles total down the marathon course with Aaron this morning. Worked into a nice clip and then did 5 miles with a goal between 5:30-5:40/mile. I ran 5:31, 5:33, 5:30, 5:33, 5:31. I eased off the throttle a little for a mile and then finished with 8x100m strides at the end of the run. 6:16/mile overall. Felt really good. Lots of confidence as I prep for the Bryce Canyon Half in a couple weeks.

Another solid week. Happy with how things are going.

6 total miles this morning. Legs were still sore from Saturday's workout. Went to Webb Hill and did 1:00min. repeats. Nobody threw up today. Positive sign.

6 more miles in the hot sauna. 104 degrees around Bloomington. Slight breeze helped a ton.

8.5 total miles this morning. Weights before practice and then easy run around Little Valley Loop. 7:28/mile. Kids camp after. 

4 miles this afternoon in the balmy weather around Bloomington.

Another Tempo Run out in Warner Valley. I hopped in with some of the younger boys working towards a Varsity spot to make sure they ran it correct. 15 minutes between 6:15-6:30/mile. They ran it much better today. Lots of bright spots.

Conference for the rest of the day and night. Got home late.

Ran from the house out towards SunRiver and back. Had to go early due to the Leadership Conference again. 7:01/mile. Felt very relaxed and strong. 12.1 miles total.

A couple miles before practice at BHNP and then did a Fartlek run with the girls. Nice to get some small hills and speed mixed in. The girls are locked in right now. 8.25 miles total this morning.

Another long day at the Leadership Conference. I am learning lots of great stuff though.

Met up with Aaron this morning for a run. We met up at the Desert Garden up on the Red Hills Parkway. We went from the Parkway to Dixie Downs, down along Dixie Dr., up around Bloomington, back down along the River Trail to River Road, and then back up to the Desert Garden.

I went to Matilda last night with the kids at Tuacahn so I didn't get home until really late. I was running on about 4 1/2 hours of sleep. Legs were tired from lack of sleep. Kept it honest the first 11 miles with Aaron averaging 6:35/mile for the first 11. We stopped for some water and I told Aaron I need to be smart and ease off the throttle a bit. Finished up with squishy shoes and 18.25 miles total at a 6:51/mile average. 

Solid finish to the week. The conference threw a wrench into some running but I am excited to get out of the heat for a week and run up in Huntsville for a week. 

Loving life and loving coaching some great kids.

This is Character Week with the TEAM and captains are in charge. Always hard to be away from the TEAM but it is what we have to do.

I drove up to Cedar this morning and ran with one of the all-time greats, Sage Ducote. He took me up on Cedar Mountain and we ran the Kolob Terrace Road. It was 9,000+ feet and had lots of big, rolling hills. The scenery, temps, and all the deer made it worthwhile. We ended up running 12 miles total at 7:09/mile. I definitely felt the elevation but it was still amazing. Lots of fun running with Sage this morning and catching up. He is a great young man and I thoroughly enjoyed coaching him.

3 miles this afternoon.

4 miles while the TEAM did 500m dirt hill repeats.

7.5 miles with the boys through Little Valley.

Now up to Scout Camp.

Did Delano Peak with the scouts. All I have to say is that it was memorable.

10 miles with the boys up around Navajo Lake. Absolutely gorgeous.

Dirt mile repeats. First one of the year. Very positive.

Ran around Little Black Mtn. with the TEAM. Just over 10 miles.

Chelsi's Run tonight. Took 2nd overall. Back is feeling a little better.

8.5 miles total this morning running behind the school. Very humid and muggy still.

6.5 miles total this morning. Ran with the girls on their tempo run. Lots of great stuff. Just need to keep everyone healthy. Humid again.

9.5 miles total this morning. Still very humid.

5.5 miles this afternoon around Bloomington. Sweaty mess.

Fun to have Milesplit come to practice and do a Workout Wednesday with our girls. Very excited for them. Just need to stay healthy.

4.5 miles total this morning.

Planned on doing more this afternoon and evening but a big summer rainfall brought lots of opportunity to clean up mud around the house and neighborhood.

14 total miles this morning. 3 miles from the house over to Confluence Park for practice. 8 miles with the boys out and back along the River Trail. Extremely humid. 3 more miles back home. Lots of fluids this morning.

4 more miles this evening over past the church.

Was planning on running with Dave this morning but he wasn't feeling good. I drove up to run part of the Red Mountain Trail and do a little exploring. I ran up almost 2 miles and decided it was a little too rocky for me. I came back and headed towards Veyo Hill. I ended up running on the fire road towards Sand Cove Reservoir and just enjoyed the run. Might need to come up and run with the TEAM here. 14.5 miles total this morning. Still extremely humid.

Temps finally cooled down a little and it wasn't very muggy tonight so I went out 3.5 miles through Bloomington to get my 70 miles for the week.

This humidity has drained me the last couple weeks.

7.5 miles total this morning. Ran a little before practice and then did weights and 3 miles with the girls. Solid morning of running.

First day of school which was great! Almost 570 new sophomores will make the new school year absolutely crazy but it should be interesting.

5.5 miles this afternoon towards SunRiver with the girls. Nice and toasty.

10 miles from the hotel in Provo up to the mouth of Provo Canyon. Cooler temps made for a great morning.

Kids ran well at the Utah County Invite. Still areas to improve though.

Labor Day so I ran the 14 mile Navajo Dr. Loop. I went early where the moon was my guide. The cooler temps helped out a ton as well. Really picked it up the last 4-5 miles. Powerade Zero and Maltodextrin does wonders.

4 miles this morning. Helped Matthew with the Michigan Workout. He crushed the workout. Road miles were 5:56, 5:29, and 5:40. Cooled down on the turf afterward. Excited to do the workout this evening with the rest of the TEAM.

3 miles this afternoon setting up the course for the meet.

6 more miles doing the Michigan warm up, three road miles with the girls, and then a cooldown. Boys and girls absolutely crushed this workout. Lots of positives as we continue to move forward.

3 miles easy this morning. Almost fell asleep on a yoga mat during weights this morning. One of the kids came and kicked me to help me stay awake.

4.5 miles this afternoon. Finally got my new watch. Loved the fact that when we hit the trails behind the school the clouds came and actually made it feel a little cooler temperature wise. Loved it.

8 awesome miles this morning. I haven't done a great job entering my miles lately. Time to get doing it again. Fun to go watch the finish of the marathon on Saturday. Motivated me quite a bit. 7:21/mile this morning. Temps were absolutely perfect. Finally cooler temps in St. George. Nice to see this finally in October.

3 more miles this afternoon.

8 miles total today.

Region went well. Lots of positives heading into next week for state.

6 miles today. Way too much going on for more miles.

8 total miles during the workout for the TEAM getting primed for state. Boys and girls looked strong today.

11 total miles this morning. Ran 7 miles with the boys for the last sort of long run before state. I ran 4 miles before meeting up with everyone.

4 more miles this afternoon to shake the legs out. Weather is absolutely amazing.

14 total miles this morning. Ran from the house along the River Trail. Made it to the bridge by the new Smiths. Temps were awesome. 52 degrees made it perfect. I did some pickups the last 2 miles which felt good on this old body. 7:11/mile overall. Solid week.

8 miles this morning around Bloomington and then out to SunRiver St. George. 7:14/mile.

4.5 miles this afternoon. Ran the first little bit with the girls and then had to cut back early due to a doctor's appt.

3.5 miles this morning. Did the Bloomington Loop. Exactly 2.95 mile loop.

6 miles this afternoon. Same workout with the TEAM as two weeks ago. Wow! Best mile repeat workout ever heading into Nike Southwest. Helps when kids are not sick and stressed out with a lot of school stuff. Had to hurry back for Parent Teacher Conferences. Actually had a few parents tonight which was nice.

6 miles around Bloomington. Mornings are getting chilly but watching the sunrise makes it all worth it.

11 miles in the afternoon. I did 5 miles total with the girls this afternoon. I also did 3 more miles with Kale who is down from UVU. I got home and ran 3 more miles while Oliver biked alongside me.

Awesome day to have Bailey, Sam, Lily, and Trinity all sign to run XC/Track at the D1 level today.

6 miles this afternoon doing a workout with the TEAM. McGruff Hill repeats. 1:30 minute worth of them 8x. 4 more miles around Bloomington once I got home.

13 total miles this morning before driving north. Went along the River Trail. Ended up averaging 7:07/mile.

5 miles on the dreadmill in Salt Lake. Sweating my guts out this morning. Thought it was colder but finished my mileage outside. I went from Murray down along the Jordan River Trail along 7 miles. Weather was mid 40s so that surprised me. Nice morning for 12 total miles.

Started my run from my in-law's house in Logan and went north towards Sky View High School. It was snowing with giant flakes which got me super wet. Temps actually felt pretty good. Looped down below and ran through Utah State University for 12.25 miles total. 7:21/mile.

Ran from the in-law's house again out towards River Heights. Did a nice out and back. Lots of cloud cover but temps were suprisingly okay. 12 miles total. Legs were a little flat today but ended up with 7:22/mile. 

Great finish to the week. 70+ miles all on singles this week.

12 miles this afternoon in the most perfect weather. Went from the house, through Bloomington, and out to SunRiver. 7:17/mile. Awesome afternoon.

8 miles this morning. 42 degrees made it quite warm. No watch. Ran along the River Trail. Quite a few people out.

4 more miles out in Washington down Hell Hole while Oliver did The Grip. 7:33/mile. Short sleeves on this run.

4 miles this morning.

6 more miles this evening around Bloomington. 

8.5 miles this morning with Steve along the River Trail. Nothing crazy. A little more chilly than usual. No watch. Good conversation.

12 miles this afternoon/early evening. Ran from the house, through Bloomington, and out to SunRiver. This out and back route is pretty fun. No watch. Weather was great again.

9 miles this morning from Bloomington over into Bloomington Hills. A little chilly this morning. 

Did another 3 miles for the Color Run for Gold Rush. Lots of fun. Happy to see my parents come out and support this.

It was 60+ degrees this afternoon so I went and did another 4 miles while my Mom biked alongside me. I am really proud of how she is doing with regardss to her exercising. 7:36/mile. 

16 total miles for the day.

4.5 miles this afternoon. Great to have everyone back together as a TEAM. Doing some things to help strengthen the kids a lot more. Fun stuff.

4 more miles when I got home.

10.25 total miles this afternoon. 

5 miles with the boys along the golf course. Great group and optimistic about the upcoming track season.

White Elephant Gift Exchange after. Lots of fun.

5.25 miles with Kale around Webb Hill. He is such a great young man and is going to great things in life. Always fun talking with him.

9.2 miles with Steve this morning looping through SunRiver. Warm again this morning.

4.5 miles with the girls over to Little Valley Park and park. Such an incredible group of young women. Fortunate to know them.

Long drive last night to Salt Lake. Staying in Murray for a couple days and doing Christmas a little early with my side of the family in Herriman.

Slept in and it actually felt really good. I went from the hotel and caught the Jordan River Trail and took it South. Nice little head wind for pretty much the entire way out. 7 miles out and then 7 miles back. Loved the tail wind on the way back. Blue skies and clear air for this run. Loved looking at the beautiful mountains along with the 48 degree weather. Awesome. 7:16/mile.

Added another mile on the treadmill at the hotel just to cool down the legs. Added some swimming and then 15 minutes of aqua jogging.

15 miles total today. Lots on my mind but very happy today. Today is our 13th Wedding Anniversary! I love Katey so much. She is an amazing women and puts up with a lot from me. I am truly blessed.

Lots of family stuff today so I didn't get out until 4pm. Started at my sister's house in Herriman and went exploring up by the high school. Beautiful with the mountains as the backdrop. Tons of building and growth taking place around there. No wonder they needed another high school. 7:10/mile.

A skif of rain and snow but it "fun" on the trails today. Felt like I was ice skating more than anything. Happy with the effort though. Ran from the hotel and caught the Jordan River Trail again but headed north this time. Lots of fun stuff. Quite a few people on the trail. 25 degrees when I started but it felt much warmer. I was steaming all over and it "frightened" some of the other hotel guests when I got back.

12.5 miles total. 7:26/mile. The pace felt slower because of all the ice. Not a bad way to end the week.

Went for my run at 9am. Absolutely perfect weather. Ran from the house and did my SunRiver loop. I extended out on the dirt where they are starting to develop way too many houses. Might as well run on the dirt while I can. 12.10 miles at 7:21/mile. Good start to the week. Probably will go out for more later.

3 more miles this afternoon with Norah as she rode her bike alongside me. Good times. Short sleeves this afternoon.

Merry Christmas to everyone. Such a fun night and morning with the kids. Fun to see them get so excited. So many blessings right now and much to be grateful for. 

It rained last night and so I waited until it let up a little bit to go out. I ran from the house over to Dixie Drive, up Valley View Drive, back around along the mountain, and then caught the River Trail back home. I did .25 mile pickups for the last 3 miles. 5:15 - 5:30/mile pace. Felt good to get the body moving a little quicker. 7:00/mile total for 11 miles.

Got out when it was a little warmer. 51 degrees. Ran from the house and then caught the River Trail. Got past River Road and then came back. Kept it relaxed and felt great throughout. 7:08/mile overall. I thought it would be a little slower. 12 miles total.

31 degrees this morning. Did the SunRiver loop backwards. 7:26/mile. Warmed up quick. Probably will do a small workout later.

Took Oliver up to the high school to do a workout. He rode his bike while I warmed up two miles and then he rode his new skateboard around while I started 800s. I ran 2:41 for my first one (windy and cold) and he said he needed to go number two and I didn't have a key to the school. Had to hurry home so we didn't have an accident. Bummer!

Ran with Kale this morning from Confluence Park and looped out into Washington Fields and then back down along Stone Cliff. It was fun running with him. Kept it honest and started to pick it up the last couple miles. 7:04/mile overall. Felt pretty good. 12.5 miles total.

8 miles with Kale this morning out off Navajo Dr.  Didn't go as long because of what I want to do on Tuesday. 7:27/mile. Nice pace considering the hills out there. Great way to end the week.

3 miles around Bloomington. Tomorrow will be an adventure.