Cheesey bottom crust

Club run out into the Fields and back along the river trail. Legs were pretty tired after yesterdays run but I was able to keep up for the most part.

River trail to Dixie Center. Knees and shins felt good and no new pain so I wont complain.

Grapevine. Got some snow running in today. It was pretty cold at first but once I got warmed up I felt great and was ready to run as far as the trail would go. That changed once I turned around and the wind was in my face. Holy crap was it cold. Still had fun dispite loosing all feeling in my hands and face.

Middleton.

Club run with Kendrik and Brandon(?). Down to river trail for a few miles and then back. Brandon(?) wasnt up for much of a run so Kendrik and I just took it easy and we all talked. Not as many miles as I'd have liked but I was ready to eat when I got home so I just called it good.

Ran out on the new Washington trail over to the dam road. Ran up one branch of the trail but came back after a quarter mile or so. It was super steep and the wind was just howling down the canyon so I just ran out towards the dam. Nice trail. Hopefully they will tie it into the "trail to nowhere" someday.

Ran the Painters course with Dave, Austin and Nate. Clyde and Logan rode along on bikes. Wasnt feeling very good for the first half. Had some wierd stomach thing going on. That went away finally but my left arm went numb for some reason, probably the cold. Maybe if I used a blow dryer on it that might help right Clyde? Right shin is pretty tender so we'll see what happens this next week.

Grapevine to Highland. Was excited to get out and run today but once i got going I just felt tired and worn out. So that coupled with sore shins didnt make for much of a run. Couldnt get motivated to go any further.

Greensprings. Nice evening for a run. Took it easy and just tried to enjoy the run. Saw another car accident. In almost the same spot as the last one but on the freeway this time. I really need to get contacts so I can get a clearer picture when these things happen.

Club run to Parkway and Greensprings. Good turn out and a fun run. Plus, Austin finally got acknowledged by a girl so he's pretty happy.

Did a couple mile warmup with Austin, Dustin, Dave and Hayden. I usually dont get out to quick but I was wanting 1:20 so I figured id better not take any chances. There where a couple of clowns talking as the race got going about how all the people in front of them would never be able to keep their pace the whole race. Never saw those bozos again after mile 1. Steve got me settled into a good grove and I just wanted to keep it up the whole race. That didnt happen but I still PR'd by a minute plus. Got a horrid cramp around mile 8 and thought about blowing chunks a couple times but was able to survive. Legs where spent by the end. Not quite the time I was gunning for but I feel good about how things are progressing.

Day two of no running. Its funny how much free time it feels like I have in the evening when I dont go run after work. Hopefully this little break will be enough to get the shins better because Im jonesing to get going again already. I keep dreaming about running and I never do that that I can remember. I'll try and ease back into it next week and not jump right up to 60 mile weeks.

Out to the top of the parkway and back. Tried to take it easy and not aggrivate anything. Didnt feel any pain in the shins but they didnt feel completely normal either. Will see what the coming days bring i guess.

Up to the top of Main street and home. Slowed down and tried to focus on running smoothly. I think slowing down made a big difference as I didnt have any of the pains I did on Monday. Iced and stretched really good afterwards.

Millcreek to the tortise fence. Another slow and easy jog. I had to keep telling myself to slow down and take it easy. Got out a little earlier than the last few days and it was fairly warm.

Parkway. Try to not get to frushtrated with the shins and keep the runs easy.

Telegraph to Greensprings and home. Did the crazy walking warm up thing (thank you Barry) and then once again took it easy on the run. Hopefully the time off, cut back in milage and better warmup/stretching will pay off. Im ready to get back into it.

Grapvine. Left work early and got the run in before the sun went down. What a beautiful day. Shins are feeling much better. I had to reign myself in a few times and remind myself not to get too crazy quite yet.

Up under the freeway by the radio antenna and back. Feeling just a twinge from the shins. My calves are super tender from doing calf raises the last few days so I was running pretty akwardly tonight.

I took the last couple days off becuase my calves where so sore it hurt to even touch them let alone run. Im starting to get gun shy with every little twinge or odd feeling in my legs. So I thought this morn id do a nice easy 6 miles. Started up Millcreek and had some old fools dog chase me for a bit then I got to the sand hill turn off and I though "James, lets see what the fuss is about regarding this here sand hill." What kind of stupid fool trys to run 1 mile straight up a hill composed entirely of sand? Especially when trying to recover from an injury. Oh well. Actually, aside from dodging the fresh horse tracks digging up the trail it was fun. Coming down the other side isnt quite so steep but makes for some fun bounding in the sand. After getting out of the sand and back on the road I figured my fun for the day was over. Not so. I cut over towards the turf farm from the Maverick to cut off some distance. Im crusing along the dirt and notice what looks like a trench cut in the road to keep cars from coming up it. No big deal. A couple of feet across I can easily jump. What the crap? This thing is like 6 to 7 feet across and filled with water. Its too late to stop so I quickly call to mind a gracefull gazell bounding across the sahara for motivation, stutter step to get on the right  foot for take off and leap for all Im worth. I start windmilling my arms and churning the legs like a mad man to get all the momentum I can. Not at all the gracefull gazell I was going for. Luckily I have just enough stretch that my toes catch right on the edge and Im able to get my legs under me just before I go down hard. Im pretty sure someone somewhere was watching and just having a great laugh at my expense. I made it home in one piece and the legs feel really good. Ended up going a few mile more than I planned but it was worth it.

Greensprings. The legs felt really good and there wasnt any pain or weirdness. Thanks to the wind blowing me down the road, I went quite a bit faster than expected. Nice to not really have to exert much energy to go so fast.

Middleton. Aside from my left shin acting up my legs felt really good today.

Club run on the parkway route. Its been a few weeks since Ive run with anyone so it was nice to get out and enjoy the chatter.

Millcreek. Felt really spent today. Couldnt get going in any kind of rhythm so I just poked along.

Fields reverse. Felt much better today. I didnt want to over do it so I tried to not go to hard. Threw three tempo miles in the middle of the run. The left shin bugged for most of the run.

River trail to the landfill. Really nice out this morning. The legs felt rested but took most of the run before they felt loose. Now for a day of yardwork. Weeeeeeee!!!!!!!!

Greensprings then back onto the parkway and home. Wasnt feeling it today. Saw Clyde out kicking some butt. At least I assume it was Clyde. I cant see to well without the specs on and he was flying by.

Grapevine. No idea why I thought i could do this run just hours after a rain storm. Mud up the wazoo. Got to the hill and started shaking and got dizzy so I sat down for 15 minutes. After that I just decided to come home. Pretty crappy run.

Club run down River road to river trail and back to the store. Went nice and easy for the first 4 then Steve got a wild hair and off we went. Nate and I pushed it pretty good up the hill the last mile. It felt good to run a little harder as ive been going fairly easy lately.

Met Dave, Nate and Steve at Daves house and hit the dusty trail nice and early. It was a beautiful morning, not to cold but a nice bite to the air. The road was still pretty packed from the rains so sand wasnt to much of an issue. Had a good little disscusion on the state of the union for a few miles and even managed to not get eaten by any cougars with their devious trapings. I havent gone over 18 since the marathon but the body held up pretty well. Good run with good people. Fun stuff.

Middleton via/Main. Work is slower than crud so I came home and ran. Its to bad somebody doesnt pay me to run I seem to be doing more running than work lately and running doesnt pay the bills. Enjoyed the slight rain and overcast skys and the legs felt good dispite Saturdays beatdown. Ran without the garmin for the first time in a long while.

City wells. The uphill on this one did me in today. The legs must be tired cause even the downhill coming home didnt get much faster.

Didnt really have a plan so I just ended up running around dogtown. Picked the pace up quite abit from yesterdays run but I can tell the legs are still tired.

Club run on the usual parkway route. Nothing extraordinary or crazy just a nice run. We talked Hayden into running with our team on the lake to lake relay so that should be interesting. Hopefully we dont slow him down to bad.

Club run around the foothills of Utah Hill. Pretty chilly at the get go but turned nice once the sun came out. Felt pretty good until we climbed up a monster hill and from there on out I was spent. Thankfully it was mostly downhill after that or I would have been walking back. It was good to have Logan back out on a run. Even with an injury and not running much he runs well. Stinker.

River trail to landfill. Still tired from Sat and the knees are kind of tender.

Millcreek. Feeling really burnt out lately. The legs are heavy and sluggish and I just cant get any motivation to run.

Club run down river trail and back via river road. Felt better today but still draging pretty bad.

Wasnt sure what to expect today but I found out pretty quick that it ends up being your turn to run alot faster than you think it will. On the 3-4 exchange I was still out doing a warm up run when Nate says "I think thats the lead guy and theres Dustin right behind him." Crap on a crap stick cause I'm still 2/10 of a mile from the exchange with my sweats on and a long shirt and no number. Im pulling cloths and electronics off while trying to sprint to the exchange point. Dustin pulled off his singlet and I threw that on and then took off. I tried really hard to make up that time I lost but Im not sure I gained much of it back. So thanks to everyone else on the team running some good legs we managed to win this little jog today. "Coach" Decker put together a team that gave us a real run for the money but we where able to pull ahead during leg 6 and never looked back.

Had a family night at the rec center and did some treadmill miles while the kids played on the climbing wall and stuff.

Junction and back through Coral Canyon. First time in months with no shin pain and the legs felt really good. Turned out to be a really good run.

Club run. Reverse Parkway. Another really nice day outside. Legs felt good and no shin issuses.

Good race today. I was able to shave another 25 seconds off my 10k time and 3 minutes off last years time. This course is a bit flatter than the Summer Games course so I can tell Im in better shape so far. I felt good but could tell right from the get go that I wasnt going to be able to keep close enough to the leaders to win. I was able to stay within a few yards of Nate until the last 3/4 mile but I knew I wouldnt be able to catch him. Once Ryan passed me I just wanted to keep from slidding back any further which I was able to do. No shin issues today so I think its time to start picking the training back up.

Grapevine to Coral Canyon. Legs where a bit tight until a few miles into the run. Took it easy and enjoyed the beautiful weather we are having.

River trail into the fields. Felt good today and ran at a good clip for the entire run. Because Emily has put up with me for 8 years we are going out to eat sans-kids. Yes!!

5 - Easy morning run out to the north radio tower.

8.75 - Club run with Dave, Clyde and Steve. Had a good run down the mesquito trail then up into Green Springs and back to the store. "That right there. Thats what Im talking about!"

City Wells. Nice run up to the top well and back. Good run but the legs where getting tired.

Meet up with Bill and it was a bit chilly so we started running. I looked back and saw headlights so we went back to see if it was someone we knew. It was Tyler from up north. We took back off and ran into Dave about a mile out and right behind was Steve. They needed to fuel up so they didnt join up. I figured they would catch up later on but we never saw them again. I felt alright but going up the big climb I was spent and had to walk for a bit. Bill and Tyler where nice enough to wait at the top and we continued on. Coming back down was good but the Bull got a bit crazy and we where pushing 6min pace for a while. Bill and Tyler kept going pretty good the last couple but I slowed down to 7:30 to keep from dying. Fun run and it was nice to get to know Tyler a little bit.

Got the treadmill put together and took it for a test run. Tons o'fun.

River trail to landfill. I started with 2 miles of warm up then did 5 at somekind(tinman, marathon or tempo,its all greek to me) of pace. 6:32, 6:24, 6:20, 6:17 and 6:17. Then cooled down with 2 more miles. Had to really focus to keep from slowing back down to normal jogging pace. Going to try and get more serious and not just go run but actually train.

Horseshoe pass and came back along the powerline road and Millcreek. There was a pretty strong headwind on the way back but still had a good run. Took it easy and enjoyed being out in the hills.

Club run on the Parkway route with a little extension to the high school at the end. Good run even with the wind trying push me back 3 steps for every step forward.

I got to watch the kids tonight so I did some tredmill miles. Not super exciting but better than not running.

Had a really good run this morning with Clyde, Bill and Dustin down the last 20 of the marathon course. It was a touch breazy and chilly at first but I warmed right up a couple miles in. I was getting all excited that I had finally broken into the 60's for mileage in a week but I actually did that a couple times in the summer. But this is still the highest mileage week yet for me and I feel really good. Im starting to get excited to see what happens at Ogden.

Was going to just run the usual Greensprings loop but when I got to the top I figured what the heck I'll do something different. Went up a creek bed to the powerline road and then over to Milcreek and then home. Nice run and the body felt good. I thought I might be a little sore or tired from doing the course on Saturday but no issues at all.

River trail out to the dam and back. Felt tired and like I was working hard for each step today. The wind didnt help but the last couple of runs have caught up to me i think.

Middleton. Really didnt want to go running today but I didnt have anything else to do so I was able to talk my lazy butt into going. Glad I went but Im still feeling pretty worn out.

Club run along river road and back along the river trail. Nice and easy and I had more go than the last few runs.

Greensprings. Didnt take the garmin cause of the rain but I did the run in 1:11. I couldnt believe how good I felt. It was chilly but something about running in the rain just makes me go. Fun run.

I didnt want to get up early this morning so I didnt end up running until about 10. That actually worked out good cause it was great weather for a run. Ran out passed Warner Valley towards Little Black Mountain. Emily was kind enough to bring some water and goo and met me 9 miles out. Felt really good during the run but was spent by then end. I probably went faster than I should have but its hard to slow down when you feel good. I made the stupid mistake of using tape instead of bandaids on my nips - which are raw from yesterdays rain run - and mothers pink sugar cookies if that didnt hurt when i pulled it off.

Parkway x2. Pretty worn out today so I just took it easy. Wind started to pickup a bit but other than that an ok run.

Grapevine to Coral Canyon and back via Telegraph. Todays run was just bad. Leg where like dead weight and every hill slowed me almost to walking speed. Was going to do a couple more later in the evening but decided not to. Frustrating but on to the next day I guess.

Steve hooked me up with some Landreths so I took them out for a spin today. Ran over to the store and met Jeff, Steve, Dustin and Nate for the usual 8 mile parkway loop. Nate recounted his Moab run for us. Sounds like quite an experience. Legs where pretty tired still but having others around helped me not pay as much attention to them. Ran home at a little quicker pace.

River trail to landfill. 2 miles warm up then was planning on 5 straight at aprox 6:30 but that didnt happen. I did get my five in but it was all over the place. 6:13, 6:15, 6:27, 5:50 and 6:17. Someone has pacing issues. Then 2 easy back home.

Didnt have a plan on where to go this morning so I just headed out towards the fields. Great morning for a run. The rains had just stopped so it was cool and overcast. No wind and not much traffic. Felt pretty good but I can feel the last few weeks of increased mileage. Only real problem was not taking any water. I got pretty thirsty towards the end. The water in the ditch was looking good. Maybe I'll pickup a few more miles tonight after all the family easter fun.

11.41 Ran down to the park and met up with Nate and we ran the Formaster loop in reverse. Nice morning run.

3.6 Few quicker miles on the treadmill after work. 

Met Nate at the park again and we ran Greensprings. Beautiful morning for a run. Saw Dave, probably coming in from a 20 miler :)

Fields. Two mile warm up then went for 7 faster pace miles: 6:14, 6:18, 6:12, 6:56 (shoe issues on this mile that messed up my pace), 6:09, 6:05, 6:17. Eased up on the final 4 miles home. Felt good dispite battling the wind and the stupid shoe issue in the middle of the run.

Slept through the alarm so I missed Nate this morning (sorry) and didnt get done with work in time to catch the club run. Ran the city wells route. Weather shifted between wind and rain and sunshine the whole run. The desert flowers where blooming and the wet creosote smelled incredible. Love the desert in the spring. Body was tired but in a good way.

Middleton. Pretty chilly out this morning. Nice and easy again today. Legs are still pretty tired.

Ran the Hurricane half course with Dustin and Tyler this morning. Started out a touch chilly but turned out really nice after a few miles. When we got back to the cars I ran another 5 around Hurricane. This week breaks 70 for the first time for me and my legs still feel very good. Getting excited to see what Ogden will bring.

10 - Middleton and back via Mall Dr. Felt good and the weather was nice. Good run.

4 - JDs school was having a cancer run/walk so we all went up to the elementary and the fam walked/jogged and I ran 4 miles. Getting warm out in the sun.

Nothing noteworthy just more miles.

Morning fields run with Nate. Legs felt tired after last nights late run. Luckily we didnt dress exactly the same today or people might have started to get the wrong idea.

Club run on the Parkway route. Clyde and Aaron where there for the first time in a while. Nice to run with them again. I added 4 more around panorama afterwards. For once I was glad for the wind. I was so hot that it helped cool me down a little.

Ran the greensprings loop with Nate and then added a few more on my own. Legs where a little tired this morning but it was really nice out so that helped.

Ran out to Bloomington and back on the river trail. Had a really strong head wind the whole 10 out. Threw in 4 low 6's to see how the legs would hold up when tired. They where tired but all in all it was a good run. When I got home I chugged a recovery drink and shot over to Hansen stadium to run at the cancer relay. I was supposed to run for an hour but after 40 minutes every one was packing up and leaving and I had a family thing to get ready for so I called it good. I was able to hit those 5 on the track at a good pace even after the long run but now I am spent. But in a good way.

Not feeling very good today. Very very slow miles. Must be the swine flu. 

Parkway/Highland x2. Not a big fan of running loops but there are a couple parks with water on this route and that helps now that its warming up. Didnt take the garmin as I find myself worrying to much about pace and right now with the body being tired I dont want to push and get an injury. Even with being super tired I was able to make it up the dirt monster hill twice without walking.

Mustang Pass with some extra up Millcreek. I am absolutly spent. I dont know how long it has been since my body has been so tired. I wanted to just call it good after a couple miles but I kept at it. Im hoping I can get past this worn out phase soon. I didnt clock the run but I couldnt have been going much quicker than a fast walk. Yuck.

Parkway x2. On the second loop I extended up in to Green Springs. Took several miles before the legs woke up and then they felt good for a few miles and then tired again. Dispite all that it was a good morning and a decent run.

Ran with Dave along the river trail then out to Quail Creek and back on the old highway. We saw two owls in the cliffs along the river and stopped and checked them out for a couple minutes. Havent seen many owls the last few years so that was neat. Dave helped me keep a nice even pace and we had a good run. The weather was great until we ran into a head wind on the way back and that really sucked the juice out of me. Not running Thursday cut the mileage back this week but Im really worn out so I'll call it good.

Mall Drive and home on the river trail. The legs felt kind of heavy and tired the first few miles but then they warmed up and it turned into a great run. Was making good time with no effort at all.

8 - River trail to landfill in the morning. Did 4 miles at low 6's.

4 - Treadmill miles at an easy pace after work.

Middleton. Not much of note tonight. Legs felt pretty tired again so I just poked along at an easy jog.

Late work day and I missed the club run again. Emily wanted to get her workout in so I hit 5 on the treadmill while "watching" the kids. Pretty tough job when they are all asleep. The body still feels pretty sluggish and tired so I didnt go hard or far. 

Grapevine extended up towards the city water tanks. Body felt much better today even with the 95 degree heat. Still took it easy but I was running much better than the last several days.

Sandhollow with Dustin, Bill, Mike and Clyde. Clyde broke off at the dam to get more distance in. We had a nice tail wind on the way out which was nice but the head wind on the return wasnt too fun. 

Around Dogtown in the new shoes. A bit of pain in the left shin again. Not sure if its the new shoes or what. Will see how they feel tomorrow.

Greensprings. The feet and shins didnt bug tonight so like Dave says " pre-race jitters."

Parkway. Legs felt really good. Took it nice and easy.

Sienna Hills. Felt good and rested. Ready for Saturday.

Im not good at mile by mile reports like others so Ill just throw random thought out on todays race. In my mind I really thought I could pull off a 2:42 but I am very pleased with todays results. 2:48, seventh place overall and first in my division. Plus I was able to shave another 8 minutes off my PR. Which was set on a much faster course. I can honestly say I left nothing on the course in this run. I was able to stay positive even when I ran completly out of gas and was running on sheer will and the legs just couldnt go any faster. It was fun to get the next runner in my sights and then pick them off and work on the next one. A few tried to stay with me as I passed but I was able to hold pace and they eventually fell off. I felt incredible for the first half and was starting to wonder if maybe I had gone out to slow but once we came across the dam my legs got heavy and I wasnt able to pick up the pace down the canyon like I though I could. From here on out it was all about mind games. I just kept telling myself "this is what all the hard work is for. Keep pushing and you can fall down once you cross the finish line." My legs really gave out the last three miles. Aside from those last three miles I am pumped about this race and how my training is progressing. Im ready for the next one and another wall to break through.

Splits

1- 6:22

2- 6:33

3- 6:27

4- 6:20

5- 6:25

6- 6:15

7- 6:10

8- 6:18

9- 6:21

10- 6:18

11- 6:31

12- 6:22

13- 6:28

14- 6:19

15- 6:32 (The hill was one this mile I think and it didnt cause much of an issue for me. Actually caught and passed two guys here.)

16- 6:19

17- 6:26

18- 6:14

19- 6:23

20- 6:20

21- 6:22

22- 6:17

23- 6:10 (I have no idea where this one came from cause I was so dead at this point it almost crossed my mind to walk for a bit)

24- 6:49

25- 6:51

26- 6:53

.3- 2:03 ( several people I talked to measured the course long by a tenth also.)

First run since the race. Everything felt really good aside from the calves tightening up after about a mile and never loosened up. Some crazy weirdo gave me a heart attack driving up behind me but thats to be expected in dog town.

Parkway. Easy miles getting the legs back into the grind. Felt much better than yesterday. I thought about heading up Millcreek as I passed it but decided against it for lack of water and not wanting to get too crazy just yet.

Middleton. Didnt wake up as early as I had planned because I was up all night living the bachlors life. And by that I mean eating popcorn and watching Deadliest Catch reruns. Man can I party. Good run but I can tell Im nowhere near recovered from the marathon yet. Now for a day of house fixing projects and helping Dave put together a playground set for the girls.

Five on the treadmill cause I was to lazy to get out the door this morning. With as much as running on a treadmill sucks you would think I would be motivated to get up and run outside.

City Wells. Legs felt good today and aside from the heat it was a decent run.

Fields loop with the club. Took it easy while Steve and Dave chased the deer throuh the fields. That was funny.

Went up into Greensprings and then up towards Icehouse trail. Felt good enough to pick up the pace for a couple miles on the way back.

River trail to landfill. It was all excited to have fresh air this morning after last nights small rain but the small eastern breeze off the dump really was foul today. Yuck. Felt good today. Did 1 at 5:50 to see how id feel.

Grapevine/Highland. I was planning on doing this twice but once I got out it was so hot I almost died even with the water stops at the parks. Came home and finished with 4 on the treadmill.

Ran over to the store and met up with Dave, the Deckers and a couple of the high school runners and ran the parkway. Then I ran home. Tired but in a good way.

Talked to Scott for a few minutes and then did a couple mile warm up and got back just in time to put my number on and jump in place for the start. Ryan took off like a shot and several others tried to go with him but they fell back pretty quick. I just wanted to keep him in sight knowing im still not quite back from the marathon.

1- 6:05

2- 5:53

3- 5:52

4- 6:14

5- 6:08

6- 6:03

.2- 1:10 (5:54 pace)

I wanted to do about 6:00 miles for the whole race and thats about what I hit so I feel good about this run. I bested last years time by 3 minutes so Im happy there. I slacked off pretty bad this week so I need to get back into it next week.

Fields. Took it easy and just kept a nice even pace during the whole run. The weather out is incredible. Its never this cool in June. I love it.

Junction. Felt pretty tired today but I knew that would happen as this route has a few really good hills in it. Ended up going almost the same pace as yesterdays flat run. The wind couldnt decide if it was going to be my friend or enemy today. One minute its blowing at me then behind and then from the side. Crazy weather lately.

City Wells with extension up a side trail. Really spent today. Not just during the run but all around. Got to the top of the run and was ready for a soak and drink and what do you know, no water. Argh! I was pretty dried out by the time I got home.

Ran to the store. Met up with Bill, Mike, Steve, Dave and a few high school runners and ran Dog Pound/Greensprings. Had a good run listening to Steve and Dave talk about the race. Ran home a did a little more to make it an even 12.

Running along nice and easy feeling good and suddenly felt horribly sick. Thats it for today.

Ran out towards the Strip and back with Dave, Mike, Bill and Steve. Very entertaining run. Looking forward to resting this weekend.

Fields. Three miles warm up then 6 miles ( 6:09, 6:18, 6:22, 6:19, 6:21, 6:25) then three back home. Going to try and do more speed type work twice a week from here on out.

Middleton then up the turkey farm road to the water tanks. I think I picked a bad route for a recovery run. There are some serious climbs on this one. Nice that there wasnt any traffic on the turkey road so that made up for the hills. 

AM - Junction/Coral Canyon return with Dave. Had a good run once I finally woke up. I really need to get up and run in the morning. It is so much nicer.

PM - Three easy before going out to do some evening work. Yes I said evening work.

Emily has some issue that the doctors are trying to figure out so in between watching kids and running into town for tests not much time for running. Might not get much done until they figure out whats up.

Back at it after too many days away. Legs felt better than they have in several weeks. Hopefully that is still true for tomorrows workout.

Fields. Three miles warmup then 5 (6:11, 6:14, 6:10, 6:17, 6:16). I was planning on six but i really struggled to keep 4-5 where they needed to be so I stopped at 5. Slow 4 home cause I was spent.

AM 6 - Parkway. Easy and slow. Saw Dave out hearding the troops down the road.

Afternoon 6 - Reverse Parkway. I dont think that the sausage sandwich and twinke the boys made me for lunch gave me much for this run. The heat might have been a little factor also.

Club run with Dave, Steve and Bill. Around Shnob Kye (no idea how you spell that). Great evening for a run. Overcast and a slight breeze. Lots of fun.

Middleton. Got out just before the sun went down and it was really nice out. Felt pretty good the whole run.

Quail Creek. Ran with Bill, Dave and Nate. It was good to have Nate back out and running. I was dead for this whole run. Legs felt like lead and just all around tired. It was nice out this morning so that helped distract from the tiredness.

Did treadmill miles this afternoon. Just to hot to run outside and I didnt want to wait until the sun went down. Watched several episodes of family guy and that helped pass the time.

Having a hard time getting going lately. Lost the drive. I'll just try and keep going and hope it comes back.

Ran to the store and then did the parkway loop with the club. Came home the back way for a little extra milage. Had a really good turn out tonight and lots of the high schools kids showed up. Felt good on the way to the store and right at the end of the run but I was pretty tired during the rest.

Easy mileage this evening.

Couldnt find if/where anyone was meeting for the Steven Abraham run so I just came home and did my own thing. Out to Bloomington via the river trail and back. Almost came back after 4 but stuck it out and it ended up being a good run after that.

Not a bad run today. Legs felt good until about 9 miles then they got really heavy and sluggish. Hope thats not a sign of things to come for tomorrows tempo work.

I didnt want to chance the afternoon heat so I started the run on the treadmill. 1 mile warm up and then started tempo. Hit 2 at 6:15 and then had to wrangle the kids. Started up again but before I got back to tempo mode again it was dinner time so I stopped. Food before everything I say. Headed outside after dinner settled and did the Parkway 6 at 7 min pace. Maybe I'll break up runs to twice a day a couple times a week. The legs felt much better doing that than trying to hit all the mileage in one run.

Afternoon - 8 - Went up into Sienna Hills and then back down to the river trail to the bridge and back. Pretty warm but I took some water and used the river to cool down.

Evening - 4 - Treadmill miles while watching the kids. I was doing such a good job "watching" that JD rode down the neighbors driveway on his scooter and wiped out big time. Im such a good parent.

Ran over to the store and then did the fields loop with Dave, Bill and a couple of the x-country kids. Good run but it was freaking hot so I caught a ride home with Dave instead of running back.

Ok run but the the whole body was pretty well burnt out by the end.

Veyo to Snow Canyon to the old store. Ok run. Not a big fan of the Snow Canyon section but it did keep the sun at bay for a few more miles.

Fields. Took a few miles to work all the kinks out from Saturdays run. Felt good and thought about doing my tempo run but decided to just take it easy on all runs this week and let the body recover a bit for the race.

7 afternoon

4 evening

7 miles

Once again I find myself plesantly suprised by the outcome of another race. 5 minute PR and I can walk without feeling like someone is ripping my calfs in half which hasnt happened the last two years at this race. I had been feeling like my training wasnt up to par since running Odgen so I wasnt making any big plans today, just run and see how it goes.

1 - 6:07

2 - 6:03

3 -5:18

4 - 5:24

5 - 5:37

6 - 5:32

7 - 5:48

8 -5:59

9 - 6:11

10 - 6:06

11 - 6:02

12 - 6:12

13 - 5:55

.1 - 5:17

I was afraid that I might have gone out a bit to quick and would die at the end so once the canyon started I figured just go and deal with the consiquences at miles 8-13. Suprisingly I didnt die too bad out of the canyon and even though I was pushing I still had the juice to pick it up the last mile and keep from being passed. I needed this to help remotivate me for St. George and for running in general. Excited for everyones good race today. Even you Dave, your times are nothing to be scoffed at, ever!

Treadmill miles. Legs are still a bit sore so I didnt go too far or too fast. Ill try bumping it back up tomorrow with two runs.

Ran to the store and met up with Dave and several of the high school kids. Ran down to the river trail and up to mall drive and back to the store. Then ran home. Legs where very tired by the end but it was a good run. Cooled down quite a bit this evening and the slight breeze was really nice.

City Wells. Didnt get up very early so it was already a little warm outside. Ran nice and easy as the legs still feel like a couple midgets went to work on them with a crowbar. Not just regular midgets but really strong weightlifting midgets.

The boys really wanted to run around the block with me today. Gabe was pretty excited to get to wear his running shoes and no shirt. They both almost made it all the way without walking. Went out and ran the fields loop in the semi-rain. Legs are starting to come around a little.

Treadmill today. Wasnt planing on doing anything speed wise but after 6 miles if figured id see what I could do. Ran 4 at a faster pace but not tempo speed. 1 mile cool down. I had to work to get the last of mile 4 in so the legs arent quite back yet.

Mustang Pass. Came back through Green Springs so I could get some water at the park. It was toasty warm out but a good run. 

I wasnt able to run until late at night so I was only able to get in 7 on the treadmill. Legs felt really good but Im a pretty tired from the events of the day and the late run.

Another late run today. I wanted to be done after just over a mile but kept on for another 9. Tired legs today.

AM - 4 before heading up north to Orem to the inlaws house.

PM - 8 Down to Geneva Rd. and up toward the steel plant. Nice to run durning the day and not die of heatstroke.

Parkway x2. Ran into Steve partway through lap #1 and he joined me for a while. It was nice to have some company for a few miles. I thought this loop was 6 miles but after checking my garmin on previous runs it only comes out to 5.5 on the long route. Oh well. Legs felt great.

Grapvine/Highland with Kings Row extension x2. Felt good on the first loop but the legs just didnt have much on the second loop.

Afternoon - 4 on treadmill.

PM - 8 Club run around Shinob Kibe. Good run with Clyde, Steve, Phil and some of the young pups. Felt good during both runs but as soon as I finished the head cold swings back full force.  

Down the marathon course with Dave, Steve and Logan. I wasnt sure if I would be able to hit my tempo miles because of battling a head cold but it turned out pretty well. We took it easy down to the volcano and then Dave and Steve took off. Logan was kind enough to hang back with me for a bit and then we took off. Hit 7 (6:14, 6:06, 6:09, 6:03, 6:01, 6:01, 6:09) and then cooled down the last mile. Tried to work on keeping the legs turning over good as they where getting tired the last few miles. 

Middleton then up into the industrial park. Beautiful weather and not much traffic. As an added bonus the gangsters I suprised at the park on my water stop didnt bust a cap in @#$ my for "sneaking up on them." Apparently its time to start packing some heat when I run. Or maybe I should loudly anouncing my presence every 5-10 seconds.

Fields. I got the crazy thought that because its been so cool in the morning that an afternoon run wouldnt be to bad. WRONG. It was a hot sucker out. Thankfully there was water running in the fields so I could cool off a little every couple miles. Legs where ok but I think the heat really burnt me out.

Several easy miles on treadmill and then did mile repeats and then a mile cool down. I wasnt paying attention to which mile I started repeats on so I dont know exactly how many I did. Its been that kind of day/week/life.

 4 - Treadmill miles during lunch.

8 - Club run with Steve, Clyde, Bill, Dustin and Cody. Did the Shnobe Kibe loop. Tired from yesterdays repeats.

Once again was too lazy to get up and run and then I worked late so I decided to do 6 so Im not completely dead for tomorrows race.

Picked up Scott in Veyo and had a nice chat up to the start of the race. Did a 3/4 mile warm up to get the body moving before the start. I was figuring Ryan would take right off and I wouldnt see him for the rest of the race but we ended up running together until the turn around at 7.5. I kept telling Ryan it was going to be a tough one going back because we just kept going down hill after hill. At the turn around I had trouble getting my gu out of that little pocket inside the shorts so I walked while I got the squared away and then grabed a water and washed it down. Pretty much just followed Ryan back up all the hills. I took the lead for a while but I was so tired that I had to stop and walk for a few steps to get myself together and Ryan passed and stayed ahead for the rest of the run. At one point I was thinking how slow it felt like I was going and couldnt figure out why Ryan didnt just blow on by and take a big lead and then he says "I cant believe how slow we are going." If I would have had the energy I would have laughed for quite a while. My gamin ran out of space and I got messing with it and stopped the time so I lost a 1/2 mile during mile 11 so no acurate splits from there on out. Thats ok they arent really worth putting down. This was one tough little race but Im glad I did it and also that I didnt miss a day running this week. In the past Ive always taken training easy before races but Im trying to focus on the larger goal of a good time at STG so I didnt cut back. (ok fridays run was short but Im getting better)

AM - 8.3 Parkway to Millcreek and back via main street. I was planning on getting 12-13 but didnt get up in time. I got out 5 miles and checked the time and only had 30 minutes to get home and get showered before having to be at the hospital. Wasnt planning on going fast today but I had to speed it up and then cut off the mileage to get back in time. If all goes well I'll finish up tonight.

PM - 6 River Trail. Slow and tired.

Fields with Clyde, Bill, Dustin and Cody.

Parkway to Millcreek then the Mustang Pass loop. The trail and sand where packed just a bit by last nights rains and it sprinkled during the run for a while so that helped make it a nice run.

Greensprings. Went out the long way but came back the short route because I was just spent. The legs are really burnt out, heavy and I just cant get them moving lately. Im thinking the events of the last few weeks have caught up to me.

Ran to the high school to do some 1000 repeats on the track but there was something going on there. Wasnt sure what to do but as I ran past the elementary they had a relativly flat track around their ball fields so I measured out what I thought was 1000 meters with the garmin and got to work. Ive never done these before so I wasnt sure how fast to go. I looked at Dustins 1000 workout from a few weeks back before I left home and figured Id try to go around 3:30 and see how that felt.

1 - 3:35

2 - 3:46 (went long cause I wasnt paying attention)

3 - 3:34

4 - 3:33

5 - 3:29

The jog home was tough because my legs where really, really tired. Might have been a bit to fast or maybe I ran too many. Who knows. I do know that all my times where off because when I got home I looked up how far 1000 is in miles and I was going .1 too far each time except on number 2 where I went .3 too far. Glad thats over with.