Cheesey bottom crust

Parkway to church. Not bad but once I stopped it tightened up and hasnt loosened up even after a good stretch session.

Out to the parkway and back. Nobody seems to have any idea what is going on with me so Im just going to run. Maybe doing 2 small runs a day will work. If not I dont care and Im just going to slowly ramp back up. Im not getting any younger waiting for this to heal or someone to be able to tell me whats wrong.

AM 2 - Out to parkway. Issues seem to be back full force. Pretty frustrated with the body right now and with the fact that I cant find a medical professional that can help me.

PM 2 - Same as this morning. Sore during the day and figured tonights run would be bad. Not so. Felt ok for most of the run. Ill just keep keeping on I guess.

AM  2 - Out to pakway. Dont feel like I did on the few runs I had a few weeks ago but I'm just going to keep going and do some exersises and stretches i found on the interweb to see if that will help out. 

Parkway then 60 mins on the bike.

Parkway

Parkway to church.

Parkway past church. I might be on to something. Been doing a lot of research on the interporn about leg muscles/lower ab muscles. I noticed before my pain starts on runs that I get tight deep on the insides of my thighs. Found a few stretches to do and have been doing them 3-4 times a day and so far so good. No ab/groin pain the last few days. Tight during the day sometimes and first thing in the am but after stretching really long it lessens that. Fingers crossed that I can ease back into it now.

Parkway into Sienna Hills. Felt pretty good for the most part. Stopped and stretched at the halfway and towards the end when things felt like they where getting to tight. Might have been overkill but im super freaky over every little thing I feel now. 30 min on the bike.

Parkway to Sienna Hills. Only stopped at the halfway point to stretch on this one. Felt ok when I look back at it but Im so jumpy during the runs that every little ache has me worried and that takes some of the fun out of the run.

Parkway/Sienna Hills again. Not a bad run. Im starting to feel tight or whatever the feeling is down there again. Not sure if I should run tomorrow or bike or just take a day and stretch it good before starting again. Stupid whatever is going on.

2.5 hours on the bike.

Parkway/Sienna HIlls. Stretch at the halfway point.

Parkway loop. Everything except the problem area felt really good today. Got pretty sore and its stayed that way for the whole day.

Parkway/Sienna Hills. Went all the way to the start of the dirt tonight. Felt really good which was nice. Did tighten up around 2 on the slight climb so I stopped and stretch again at the halfway point. Faster pace than most runs lately.

Parkway/Sienna Hills. Another good run. Didnt stop and stretch and felt ok.

Parkway/Sienna Hills again. No issues just felt worn out.

Parkway over the overpass. Had more energy than last nights run so it was more enjoyable.

Parkway/Sienna Hills. Ran into Bill on the way back and we ran the last bit together. Nice to chat with the Wildbull again.

Parkway/Sienna Hills. Cold and rainy but fun. Felt good and felt like I was able to move out of 1st gear for the first time in several months.

Parkway/Main. Easy pace and didnt have to stop and stretch. Yay.

Parkway/Sienna Hills. The abs/groin felt off during the day but didnt bug during the run. Got a little tight towards the end but no pain.

Parkway/Main. Felt good during the run. Alittle sore after and during the night.

Parkway to the overpass then up into Sienna Hills. Held a good pace and felt good. Stretched at 4.

Grapevine.

Parkway/Sienna Hills. 

Parkway. No issues today just a little worn out. Watched a truck slam into a car and run it into on coming traffic. Good times.

Parkway/Sienna Hills. Same as yesterday but colder and with no car accident.

The wife hurt her back and couldnt run so she talked me into taking her place in the race today. I figured it couldnt hurt to try. Worse case I slow down and jog best case I can judge where my fitness level is.

Started out with my 7 year old and ran with him for a block then told him to keep it going and that I'd come back after I finished and run in with him. Picked up the pace until it was hard but bearable for 3 miles. Held up pretty well but by the last quarter mile I was huffing pretty good. Ran back and found Gabe and ran him in the last few blocks. He did great and its fun to see him excited to want to run races. Suprised that there wherent more speedsters and that I got third place with an almost 20 min time. Jogged out a bit and waited for Dave and Clyde to come in on the 1/2. Legs, abs and groin held up fine and didnt bug at all. Maybe Ill slowly start doing some quicker pace running.

The boys wanted to run so we went 1 mile out and then back. Had fun. Went back out by myself and did another 4 up the Parkway into Sienna Hills. Sore from Saturday but not horrible.

Main/Parkway. Took it really easy and felt good. Beautiful night, clear skies, fresh air and no people. Couldnt ask for more.

Parkway to the round about then up into Sienna Hills. Its been nice to have some better feeling runs after several months of frustration.

Grapevine/Sienna Hills. Pretty worn out once I got going so I went easy easy. The wind picked up pretty good and it started to rain. Cold stuff.

Landfill. Felt pretty tired as I started out so I took it easy again. Darn wind was going again and it was pretty cold running into it but once I got it behind me it was a really nice night. Hells Hole drop wasnt bad and I actually ran all the way back out and was able to pick up the pace the last mile. Its always fun when you have more juice at the end than at the begining of a run.

Grapevine/Sienna Hills.It was so nice out that I thought maybe id go up City Wells but once I got going I wisely decided to not make such a big jump in miles. Got pretty sore but Im thinking its because Ive gone from low 20s into the 30s. Not a slow move up like I should do but I dont think anything is broken because of it.

Grapevine/Sienna Hills. Starting to warm up. Felt ok and went a little faster than easy.

Parkway. Legs felt really good tonight. Pushed the pace just a little but not too much because the stomach was telling me it wasnt happy.

Highland park. Was going to hit the landfill route cause with the moon being so bright it would have made the trail fun but once I got to the turn off decided to try a little hill and see how it felt. Legs/abs/groin felt fine on the uphill as well as back down. For some reason I thought this was a longer route.

Grapevine/Sienna Hills. Slowed it way down as I was feeling shot today. No issues from last nights hill run.

Landfill. Decided to hit a little longer run on fresh legs and see what happened. Got a little tight (not the right word but it will work) around halfway but was able to go strong up out of the river and home. Will see what tomorrow brings.

Grapevine/Sienna Hills. Legs were shot today so I dialed it way back.

Ada wanted to go so I loaded her up in the stroller and off we went. Ran down to the freeway underpass then hit the Parkway route in reverse. Extended up into Grapevine and Sienna Hills. Did suprisingly well on tired legs pushing the stroller. Shes almost to big for the stoller anymore. Sad.

Club run on the Dixie Center route. Nice to see and run with most of the guys again. Havent run with most of them since last summer. Some small twinges of something down low and slilght groin pain during the day yesterday/today and during the run. Hopefully from the increase in daily miles and not from something else. 

Greensprings. Really tired legs again but I just took it slow and ended up going further than I expected. A few twinges down low but now that Im done it seems ok.

Parkway/Firestation. Legs felt fresh but the stupid whatever the heck is wrong with me issue bothered me for most of the run.

Millcreek short route. Kinda of an all over the place run. Started with no issues but by 1.5 I was having pain like before surgery and was pretty frustrated with it. Tried to not over think it and kept moving along and at some point it stopped hurting thankfully but was pretty tight for most of the rest of the run. Once I got turned around and headed back the legs felt great and I was hitting a pretty good pace even with the sand and sailed up the short but steep climb out of the wash. Then the legs just stopped working at the tortise fence and I was dead until 1/2 mile from home when I got a little surge of energy. Didnt feel like almost 10 miles so I guess thats a good thing.

Grapevine/Sienna Hills. Kind of tender so I took it slow and didnt go quite so far tonight.

Fields towards Treasure Valley park. Hadnt gone out this way in quite a while so I decided to give it a go. Stopped at 4 and stretched cause I was getting tight/sore on the right side.

Landfill. Wow I was not prepared for the little bit of heat today. Thought Id just do an easy run and catch a few ray of sun. It sucked the juice right out of my whole body. Stopped a couple times to cool off in the river and walked up the Hell Hole climb. Ouch.

Firestation. Started off with a good hard rocking fast tempo song (I Know it Hurts, AlterBridge) on the ipod and that started the whole run off on a sweet fast pace. Heart rate was bearly off resting and I was felt great. Got a little slow on the climbs but ended up hitting a good time for the route.

Telegraph/Coral Canyon. Didnt get out till 9:30pm but that was good because it made for no traffic on Telegraph or in Coral Canyon. The whole body felt really fresh and the hill was no issue up or down. No ab/groin issues the morning after so a good run all around.

Top of Greensprings Dr. and back through Buena Vista and Telegraph. Quads felt a little tired on the way out because of the uphill but came back at a good pace. Had to slow around the last mile cause the stomach was wanting to send something out one end or the other. No issues again. Keeping the fingers crossed.

Landfill to the fence. Legs were tired so it was an easy day. Thought i might get a little sun but the clouds rolled in and a little breeze kicked up but that made it nice. No pains.

Grapevine/Sienna Hills. Feeling really worn down so I didnt do the planned 8.

Parkway/Firestation. Pretty dead again but I got the run in.

Fields. Turned around at Majestic. Started going at a faster pace at the dogpound and hit 5 pretty solid miles. Got back to the dogpound and the right side groin started hurting so I stopped and stretched and eased it in the last two. Second good week of milage in a row plus Ive almost got my 61 International Scout running. Everything is coming up Milhouse. 

Drove up to the start of the City Wells trail instead of running as I wanted to be away from roads and people. Figured it was almost a 6 mile out and back so I could do it twice if I was feeling good. Right side had been bothering since Sat run so I figured I could cut it short if needed also. Never felt good and only got worse. Didnt matter the speed or if it was up or downhill. Might take a few days to let it rest. Grrr.

Grapevine/Sienna Hills. Took a mile before the pain went away and I almost turned around several times before I got that far. After that things settled down and didnt bug to much.

Grapevine/Sienna Hills. Pain was less but still there and everything from the bottom of the ribs down just feels wrong. SOOOOO tired of this crap. Really want to enjoy running again but just cant get around this injury thing. Seems like every step forward is followed by 3 or 4 backwards. If I didnt feel like there was so much more I could do (if healthy) Id just bag the whole thing.

Grapevine/Sienna Hills. Maybe biking yesterday instead of running helped cause todays run was much better. A few twinges but no pain.

Parkway/Sienna Hills. Slow and steady.

Landfill. Warm but the wind helped a little.

Parkway/Firestation. I think that the slow going the last few days is helping cause today I still felt good today. Been trying to do planks and such more consistantly also.

Mustang Pass via Main. Started out with the intention of doing the Greensprings route but once I got to the top of Main I couldnt resist the call of the trail because of the rain. Off I went and Im glad I did. The sand was packed pretty good from the rain and aside from freezing my hands off it was a really fun run. Furthest Ive gone in one single run in over 6 months I think. Loved the rain and smell of the desert. Missed the last couple days runs but I think a trip to the ER to sow up a little girls face is slightly more important. The rest helped for sure.

Highland/Sienna Hills. Not as good as the last few Mondays but still a decent run. Beautiful weather this evening.

Fields to Majestic. Took it easy until the last 2 and then picked it up coming up the long climb to Telegraph and home.

Landfill to fence. Took it easy the whole run. Even though my legs where shot it was a nice run because I didnt have any pains/issues and didnt even think about it till I was done.

Parkway/Sienna Hills. Legs where tired tonight. Got an free entry into the Red Mountian 30k on Saturday so that should be interesting. Going to try and just run and have fun and hope the abs/groin issue doesnt bug.

Didnt have a plan for today I just wanted to finish and if I felt good try and run slightly hard. Picked up Steven at 5 am and drove over to the Ivins park and then hopped on the bus up to the start. Had a potty break and then waited for the start. No warmup or anything I just figured thats what the first few miles would be for. Ended up going out faster than I expected but my legs felt horrible for the first 11 or so miles. Ran with the first place woman until around 11 and Im glad she was around. Talking with her helped me forget ( a little) feeling crappy and she pulled me along. Looked down at my watch around 11 and saw that we where slowing a bit and she was struggling with that pace but I was starting to feel better. I picked it up the effort and was able to hold a decent pace for the rest of the run. Nice to see that the body will still respond when I ask it to despite being tired and out of shape. Glad I got in the race and had a good run.

7:10, 7:00, 6:44, 6:52, 7:10, 7:24, 7:23, 7:03, 7:11, 7:01, 7:07, 6:54, 6:42, 6:44, 7:14, 6:39, 7:02, 7:03

Parkway/Sienna Hills. Super easy recovery run. Pretty sore from Sat but considering thats the furthest ive gone in one run and my biggest mileage week in over 6 months not too bad.  

Greensprings. Out to the top of the dirt road. Legs are still pretty shot but not as sore.

City Wells. It was to nice to not get out for a longer run even if Im still recovering so I headed up the City Wells route. Overcast and a slight breeze made it super nice outside. Legs where tired but I was able to make it up the hills ok. Havent had any issues with the injury yet so thats a big positive.

AM 5 -Ran around the elementary track with the kids for the Relay for Life. Those miles are for my incredible mom who is fighting breast cancer, my aunt who is also fighting cancer and for my sisters father inlaw who lost his battle with cancer a few weeks ago. 

PM 5 - Parkway/Sienna Hills. Tired but managed to make it through

Parkway to Firestation/Sienna Hills. Had a hard time getting myself out the door but after a few miles I was glad to be out. Legs are still tired but I was able to go a little better than the last few days.

Landfill. Legs felt pretty good and I was able to hit a decent pace. Not fast but better than most runs have been since coming back. They have been mostly 8+ min/mile pace and that has been frustrating. Starting to feel like I might be able to bring most easy runs back into the mid 7's.

Highland/Sienna Hills. The boys wanted to run so we went out a half mile then came back. Then I went out on my own. Felt good but the legs got tired towards the end.

Middleton. Another slow run but thankfully had no pain anywhere.

Landfill. The moon was out and providing some I figured it would be a good night to hit the trail. The whole body was dead from the start and never had any energy. Wasnt having a very good run with feeling worn out and kids pissing me off and my car dying and such so I was generally feeling sorry for myself when I had quite a wakeup call. The moon was giving enough light that there where shadows on the dirt road and I came upon one that looked like a large stick across the road. As my foot was on its way down this "stick" started rattling. Of course I tried to jump up but couldnt as I was already on my way down but as soon as my foot hit right next to that "stick" I sprang straight up in the air and twisted around so I was still facing it so see if it was going to strike. Thankfully I think I scared it just as much as it scared me and he wasnt in the mood to fight. The air was starting to cool off so he must have been stretched out on the trail trying to keep warm. I stopped to checked him out for a few minutes (thankfully I had my headlamp in my pocket so I was able to see him better once I turned it on) as he rattled and curled up. He wasnt huge but was still a good sized rattler. Would have been bad news had I been bitten as I was a good 2 miles or more from the nearest house. Finished going up toward the landfill then stopped and checked him out again as I came back by. The rest of the run I was pretty jumpy for some reason.

Telegraph/Coral Canyon. Decided to try and push a little tonight. Did it in 1:05 which isnt a fast pace turns out (7:23) but it was a good effort for the whole run. No pains/issues on the down or uphill.

Grapvine/Sienna Hills. Took it slow and the body thanked me for it.

The block around our hotel in CA was a 2 mile loop so I figured id just run it several times that way avoiding crossing roads and getting into neighborhoods I dont know. Got up late and you cant get off the schedule when on vacation so I didnt get near the distance in I was hoping for. The loop was nice and flat so that was one plus.

Ran around the area by our hotel near Disneyland. Decided to go a block further down so I didnt have to do several loops around our block. Needless to say didnt quite fit into the neighborhood I ended up in. Amazing the change that can take place in 1/2 mile.

Around the block again. Legs took a few miles to get moving. Took the first one around the block but on the second two I went one block further down to get more distance out of each loop. It sure gets muggy down here but thankfully its not too warm in the early am.

Firestation/Sienna Hills. Went out further past the firestation than I normally do to get a little more mileage then hit Sienna Hills for an additional mile. Felt really good during the whole run. Now that Ive slacked off during the vacation its time to get back and hit some consistant mileage weeks and start a little speed work I think.

Fields. For some reason I thought to route I did tonight was a bit over 9 miles. Turns out its only 8.4. Legs were pretty tired and sore for whatever reason.

Landfill. Got the crud so I didnt run last night. Not all gone but waiting never seems to help so I just went and did it. Went up past the gate just to get a little more distance. Tried to come up the Hell Hole at a harder pace. Got halfway up and had to break for a few seconds then finished trying to go hard the rest of the way up.  

Treadmill. Thought it would be a good idea to run on the treadmill as I didnt have a lot of time before I needed to be somewhere. Bad idea. I hate the treadmill. How I ever did more than a couple miles on one is beyond me.

City Wells. Filled up my fancy new water bottle and hit the road in the heat of the day. Not used to the heat. Thankfully the well at the top of the route was overflowing so I cooled down and refilled my water and headed home. Legs where good going up but coming back were almost sore. Probably got some nutrition issues that i need to figure out.

Firestation. Slow and easy.

Landfill. Warm again this afternoon so I loaded up the water bottle before going. Hit the first 4.25 at 6:35 pace thanks to a good tailwind. The way back way horrid. That wind was bad and the legs where lead bricks. Good to get it a few quicker miles.

Highland/Sienna Hills. Just a touch cooler today and that helped make it a better run. Still had to stop and cool down for a few at the park and refill the water bottle. Not a bad run but the legs are still feeling beat up.

AM 7 - Grapevine/Sienna Hills. Got up to run and was informed that I had to be back in 1 hour. So much for a long run. Nice until the dang blasted wind started up on the way back. Id like to put in an order for no more giant wind storms this year.

PM - 7 - Grapevine/Sienna Hills again. Felt much better this evening and was even able to pick up the pace the last couple miles.

Fields/Majestic. Good run after a nice restful weekend.

Highland/Sienna Hills. Started out feeling good got a couple miles in and yuck it got ugly. Got a drink at the top and then the rest of the way back got better and better until I hit the last bit feeling great. 

Landfill. Felt good but the heat did me in towards the end of the run. Had just enough breeze to keep the deer fly from eating me alive. Stopped at the stream at the bottom of Hell Hole and cooled off for a minute before finishing up.

City Wells. Warm, warm today. Felt good until the heat sucked all the go juice out of the body. 

Mustang Pass via Main. Got out about 10 am and it was in the upper 70's. By the time I got home it was over 100. The swamp cooler I used last year isnt hooked up anylonger but I lucked out and they have a sprinkler setup to wet down the sand around the well and it happened to be dripping out some water. Took a couple minutes to fill the bottle but Ill take it over no water anyday. Felt really good until the last 3 miles when the heat had taken its toll on my body.

Highland/Sienna Hills. Bleh

Top of Greensprings via Main. Got out in the am for the first time in quite a while. Felt decent once I got warmed up. Extended over to the park and got a drink before heading back home.

Fields. Almost cool this morning even at 8:30. Took a few miles to warm up but then I was able to move into a better pace and hold that for several miles. Its fun to be enjoying runs again after so long being frustrated and uncomfortable. Got a little tight towards the end but I think that is just the body not being used to running at more than a slow jog for very long.

Landfill. Three days in a row Ive gotten out in the morning. Possible new record for me. Took it nice and easy.

Twin Springs. Felt worn down this morn but got it done.

Firestation+/Sienna Hills. Really nice morning. Actually got out before the heat and the body felt good.

Highland/Sienna Hills. Didnt have any plans today but got thinking that its time to do more than just run if im ever going to get back to racing shape. Decided to try and do some hill repeats. Its been over a year since ive done any and I could tell. Two at not a very good pace was all I managed. Next time Ill bring the watch and see how they actually compare to when I was in shape.

City Wells. Whole body was tired today. I was going to go really easy anyway but being tired helped keep the pace down.

Top of Greensprings. Still kind of tired and the right side lower ab/upper groin hurt most of the run. Oh well, I guess it was fun to get a couple of weeks of pain free running in.

Bill picked me up and we met Dustin out at the old bowling alley. Ran out to Sandhollow and back. Wind was howling on the way back and that made the last few miles crappy but it was fun to talk with WildBull and the Little Buddha again.

Landfill. Decided to try some 800s this morning.  Warmed up for a little over 3 then did 3 800s

1 - .52 in 3:28 ( went a bit long and too easy)

2 - .5 in 2:58 ( felt good but knew I couldnt hold this for more than 1 more)

2 - .5 in 3:09 ( felt good still but didnt want to over do it for the first time)

4.57 cool down

Will see if I can get these down to 2:30-2:35 as the summer goes on.

Weights in the evening

Firestation+ Took a bit to loosen up but felt good considering the lifting yesterday. The right side bugged for a lot of the run.

Middleton/Twin Lakes. Not a bad run but the whole body is pretty sore from lifting the other day. Right side bugged for the last couple miles.

Went camping with the boys, brother, his kids and my dad up to Oak Grove. Took my running cloths but was to lazy to get up and run. 

Weights in the pm. Amazing how little weight it takes to wipe out my body. Ive never been known for my muscles but getting older sucks.

City Wells. Pretty warm in the morning. I guess summer is here. Legs where tired from lifting but slowly coming around. No pain which is good. Water wasnt running at the well so Im glad I got done before it was too warm.

Fields to Treasure Valley park. Didnt get out yesterday so I did it today and boy was it not a good run. Quads and IT band horribly tight and almost painfull until about 6 miles in. Stopped and stretched several times. Dont know if its the stretching or the stopping that helps. Had one good mile on the way back but other than that it wasnt a very fun run. 

Highland. Slow but I got it done.

Landfill. Decided to try some more 800s even though I still feel dead from Sundays run. Little over 3 mile warm up then got into them. Little over 3 miles back home.

1- .5 in 3:15

2- .5 in 2:59

3-.5 in 2:56

4- .51 in 3:00

A little more consistant and I was able to add one more from last week. Did 1-3 then ran up along the landfill boundry in between numbers 3-4 for 1.5 miles to add some miles then did #4 on the way back. Glad I forced myself to do it but man these dont get any easier.

Greensprings. Went out on main and came back via the elementary. Body felt much better with a days rest.

Fields park. Decent run. Best mileage week in quite some time.

City Wells. Not the typical Monday run for me. The legs never had any energy and I was working too hard for the slow pace I was hitting. Sometimes I wonder if Ill ever get back into shape.

Highland. A little tight and tired after weights last night but I got it done.

6th Annual Steven Abraham Lincoln Hooper Pope Memorial run!

Wasnt sure how things would play out today but it turned out to be one of the best long runs Ive had in some time. This course is net down hill but has some VERY good climbs. Legs held up good and had no pains/soreness. Ran most of the way with the infamous Mr. West. It was nice to have some company and im glad he let me talk his ear off. Felt good until the last couple miles and I was wiped out by then but the splits show I was still holding a 7 min pace. Thank goodness for downhill. Cooled down in the stream after and that helped the sore legs tons.

Parkway reverse with Sienna Hills ext. Calves and quads are super sore and tight but no pain anywhere so Im happy. Had to go easy and never loosened up but thats ok. I might try for a few more this evening.

Highland. It was midday before I got in the mood to go run so I took this route as it has a few places to refill water and cool off. Body is coming around from Weds run so today felt pretty good. The downhill on the way back hurt the quads/calves a touch so I slowed way down on it. 

Ran most of the route as a warm up with Dave, Mr. Finch and Steve. I knew that the hill coming out of the river was going to kill me but the rest of the route seemed fun.

Dave, Steve, Mr. Finch and a kid from Hurricane took off in the lead group and I pretty much never saw them once we left the road. I was back behind a couple of kids for 1/4 mile then passed them and was alone for the rest of the run. Thought maybe the down hill might cause me some issues at race speed but never had any problems thankfully. Once at the bottom of the hill my legs were spent and I knew the climb back up was going to be ugly. It was and I was suprised to see the Hurricane kid only a short distance in front of me. If I would have had any juice left I could have caught him but that wasnt going to happen so I just kept him from getting to far ahead.

Finished with a couple mile cool down and then the awards.

1-6:14

2-5:49

3-7:26

4-7:18

Firestation+. Not quite over the race from Saturday I guess cause this was a hard run. I usually feel good on the climb back from the Firestation but today I was pooped during the whole run and the climb was not enjoyable.

Landfill. Ugly run. Zero energy. Had to stop a couple times to let the body rest. Hopefully anymore runs like this are few and far between.

Middleton/Industrial. So much better of a run today. Body felt good the whole time and I was able to power up the firestation hill.

City Wells. Got up early to try and hit the trail before anyone else spoiled it. Thankfully I had it all to myself. The rain had soaked the sand really good so it was easy to run in. Body was a little tired but the beautiful desert and the smell more than made up for it.

Met up with Mike, Bill, Cody, Dustin and Ken and ran down Utah Hill to Mikes house in Santa Clara. Rained the whole run and I loved it. Everyone took off as soon as we got out of the car but I needed to stretch so I was alone for the first few miles until the first water stop. I started to feel really tired and shaky just before the water stop and was thinking this was going to be a long run. I had a gatorade there and after getting some of that down I felt better. I was still back behind everyone but coming up the Shivwitts hill I passed everyone but Dustin and from there back to Mikes the pace was pretty good. Stayed right with Ken and Dustin until Kayenta when they stopped for water. I just grabbed mine and kept on trucking. I would have like to have had my watch to see what the times where for those last several miles cause it felt like I was hitting pretty good miles. Felt smooth and not effortless but like I could keep that effort for miles for the first time in well over a year or more. I think Dustin said he had just over 7 pace for the whole run so a nice run.

City Wells. A touch tight from Saturdays run but not horrible so it looks like im coming around slowly. Took it easy and had a nice jog.

Fields. Did a 1.5 warmup then 3x1.5 miles at tempo with 1/2 mile jog between each. Didnt have the garmin so i was giving it my best guess on the distance and pace. Felt pretty good and hopefully I was hitting them at close to tempo. Measured when I got home and I was pretty close on the distances. Getting some twinges the last few days back in the injured area again even when not running. Hoping its just from ramping up the training and it calms down.

Landfill to fence. Super nice morning for a run. Almost cool and that is something we rarely get here in the summer. Went nice and easy. Had pain about halfway into the run that switched from side to side but after a while went away just like it used to. Trying to stretch during the day to see if that helps.

Highland. Another easy day. No pain but the uncomfortableness/tightness and form feeling off were pretty strong during the run and very uncomfortable now hours later.

Down the course starting at the top of Veyo hill with Bill and Ken. Did a 2.5 mile warm up then right into a 13 mile (MP+10%) tempo. Didnt quite get 13 miles (shy by .2) but I was spent and didnt want to push the already tired legs. Avg 6:23 for the tempo section. Ab/groin held up ok but towards the finish it was super tight and I was running off because of it.

AM - 6 Out to the Maverik with 2 Sienna Hills extensions.

PM - 6 Got up to Pine Lake for high altitude camp and setup camp. Ran up towards Powell Point. Nice little climb for 3 miles then back down.

AM - 7 Around the lake and south then back. Felt a little more adjusted to the altitude and no pain issues.

Hiked up to the top of the tallest peak in the area just to see what the view was like. Pretty incredible sight. Topped out at 10,010 feet (up from 8200) on a ridge just a few feet wide. Beautiful area! 

PM - 5 Down the road towards the highway and back. Easy and enjoyed the area.

AM - 10. Down towards the highway again. 1/2 mile warm up then 2(2t) with a half mile recovery jog between. I wasnt sure what kind of pace I could hit but figured id just go by effort and see. Hit the first 2 at 6:04avg (6:02, 6:06) and the second at 6:13avg (6:11,6:14). Prob more of a threshold pace at my current fitness level but I did it and was able to jog back for 5 miles to finish out the day.

Up towards Powell Point again on the main road. Pretty slow pace but that was fine with me.

Went down the main road then hit a 4 wheeler trail that went north and aound the back side of the peak that I went up Tues. Ran into a stream at about the half way point and I was able to get a drink and cool down as the sun was out and it was fairly warm.

AM - 7 Grapevine w/Sienna Hills. Great morning for a run but I had to cut it short to get to work. Felt good and saw the high school kids burning up the trail on my way back.

PM - 5 Parkway reverse. Felt really good and wanted to go fast but thats for tomorrow so will see if I still feel good then. Started to rain which was enjoyable.

Fields park. 2 mile warm up then 4 mile tempo (6:15, 6:14, 6:17, 6:11) then cool down back home. Pretty hard effort for 6:14 average on the tempo but I'll take it. No real pain. A little uncomfortable on the left lower side but that was mostly on the jog back. Stopped at the running club and watched JD, Gabe and Ada run their races. They all did good.

Parkway/Sienna Hills. Didnt get up in time to run in the morning (wow, what a suprise) and I was a single parent until late so I was just going to bag running for the day but once I got into bed I couldnt fall asleep so I got up at 11:30pm and hit the road. Felt really, really good and if I hadnt had to be up at 5:30am I would have gone for at least a 12 miler. Beautiful night with a slight breeze and full moon. Great run all around.

Firestation+/Sienna Hills. Went with Emily to a class at the gym this morning and worked the crap out of my body so I did my run at night again. Pretty tired from the morning so I went easy but still felt good.

AM - 8 Landfill. And the soreness sets in from yesterdays morning workout. Ouch. Not much energy but got it done with no issues.

PM - 4 Parkway. Easy nighttime miles.

Quail Creek. Dave drug me out of bed for a run around Quail Creek this morning. Schedule called for 15 at slightly over MP. I knew that wouldnt happen on this route but figured I give it some effort. Warmed up to the junction then started into it. Never felt good and even coming down the hill was forced. Died once we came up into the industrial park and Dave took off. Met up at the fishing pond and jogged back together. Pretty tired but got my highest milage week in well over a year and maybe closer to two.

City Wells. Afternoon run so I filled the water bottle and hit the road hoping that the overflow at the pumps was running. Started feeling pretty good dispite the heat a couple miles in but didnt pickup the pace as it wasnt needed today. First time in several weeks that ive had my good Monday legs. No water at the top so I sucked it up and headed home thirsty and hot. Finished with a couple striders.

Greensprings. Out to the park with a little extension up towards the reserve fence. Felt pretty dead tonight and the hot dogs I had for dinner kept trying to make a guest apperence during the run. Yum.

Landfill. Yucky run. Way, way too hot, ran out of water halfway through and just overheated the rest of the run. Dont want to repeat that ever again.

Firestation+/Sienna Hills. Waited until the sun was down before going out tonight. Had a much better run than yesterday.

Grapevine. Tried to go a little harder tonight but that wasnt to be. Just had no go in the legs.

Grapevine/Sienna Hills. Felt pretty good but I guess that happens when you take so many days off.

Firestation+/Sienna Hills. Didnt have any plans but once I got going I felt pretty good so I decided to hit the full route. I was starting to enjoy having two runs in a row that felt good until I ran out of steam about halfway through. At least the first part was nice.

City Wells. Quite warm out and the whole body was tired from it by the end. I did find $40 on the side of road on the way home so that was cool. Drinks are on me tonight.

Firestation+/Sienna Hills. Good run physically and mentally. I think I needed a little slow down in training to get a different look on things going on in my life. Will see if the renewed positive outlook will stick around. 

Greensprings to the west tortise fence. Fun run in the rain. The only downside was that it stopped raining about halfway through.

Treasure Valley park. Im still not sure what I realistically should have as my goal marathon pace so I just figured 6:30 would work.1 mile warm up then got right into the workout. 3x2mile @ MP with .5 jog in between.

1 - 6:18avg(6:18,6:18) Felt pretty comfortable on this set

2 - 6:25avg(6:19, 6:30) A little more forced but still felt good

3 - 6:18avg(6:22, 6:14) uphill here so I had to push to keep an even pace

3.5mile cool down. All in all not a bad workout. 6:30 might be a little much for the whole marathon but I think Ill stick with that as the goal. On another positive note, no ab/groin issues. Its seems like if I go to long without running when I start again I would have a couple weeks of grief. Not so(yet) this time.

Millcreek to the 2nd pump house. Body is a bit tired from yesterdays run but still had a decent recovery jog. The sand was still pretty packed from the rains which helped.

Marathon course. Started off with Bill and Mike for a 2 mile warm up then hit a 1/2 marathon at half marathon pace. The legs where still fatuiged from the weeks earlier speed work but I was hoping to be able to hit something slightly over 6:00 pace. Ended with a 1:20:50 (6:10) so im happy with the run. The weather was incredible, cool with clear skys and only slightly warm once the sun came up. The legs did great the first 4 then the downhill started at the volcano and they got pretty beat up but held up really well. Even had some of my fastest miles towards the end when I felt like I was slowing. Really good workout.

Grapevine/Sienna Hills x2. Hurried out the door after work for a quick run before going to Huey Lewis and the News concert. Which was excellent by the way. Run not so much. Sore from Saturday.

Landfill/Maverick. Went out this evening with the intention of doing the full landfill route but a couple ladies stopped me at the top of the trail and said there was a rattlesnake on the trail. I had my light so I wasnt to worried but told them Id be careful and thanked them. Got down where they said it was so I slowed down and looked carefully. Still didnt see it and when it rattled it scared the living crap out of me and I screamed like a girl. He wasnt interested in fighting as he just pulled his head back and didnt coil up at all then started on his way up the trail. I was super jumpy the rest of the way to the dump and decided to just turn around and finish my run on the parkway. Ran into a couple that was coming down the trail on the way back and asked them if they had seen the snake. She said she jumped when she heard it but never saw it and he didnt believe that she had heard one. So they where lucky she didnt get bit. Checked but didnt see it on the way out of the canyon. Thats the second one this summer on that trail and both when the moon was full. Crazy snakes.

City Wells. One of those runs where the body cant figure out what it wants to feel like. Started out feeling really drained but once I got onto the trail and the climbing started I felt pretty good and then on the way back down I was just beat up. Now the legs feel like they do after having run a marathon. But its done and it was a pretty night with the clouds and the moon out.

Greensprings to west tortise fence. Kind of a repeat of last nights run. Cool lightning storms out towards Zions and the strip.

Veyo to Ivins. Pretty good run. Quads got really sore and tired about 13 miles in so the last 7 hurt pretty bad. Was supposed to drop down to near marathon pace with about 30 min left to run but just couldnt get the legs to go that speed. I was able to pick up the pace but not a whole lot.

Had a really nice run at Fishlake at just over 8900'. Went east around the lake then came back towards camp and west to the marina then back to camp. Some soreness in the legs this weekend and it came back towards the end of the run. Really pretty area.

Landfill. Got darker faster than I thought it would so I picked up the pace on the way back so the monsters that live by the river wouldnt get me. Quads where sore again during the run. 

Treasure Valley park. Was going to try for 5x3mile at MP. 

1 - 6:30avg

2 - 6:41avg

3 - 7:00avg

First one I felt good on. The second was way too hard and I just didnt feel right. The third one was bad and after 2.5 miles I just bagged it. My heart rate was way to high for the pace and the effort was sprint effort and I was slowing with each mile. Just jogged home but by the end I was at 9:30 pace and was still struggling. Not sure what the deal was.

Highland/Sienna Hills. Came home for a lunch run before it got to hot out. Another very unenjoyable run. Heart rate was way up and I couldnt go much faster than a walk for the last half. 

Firestation+/Sienna Hills. Got to work and it started raining like crazy so I finished up the Hero Day assembly and headed home for a run (and also to check and see if the roof was leaking again. crappy roof). Had a great time and the body almost felt rested after several days off.

Landfill. Beautiful morning. Run was alright. I can tell Ive slacked off the last week. I was hoping the rest would revive the worn out body but doesnt seem to have helped. 

Milcreek. Ok run. The desert was really nice with the cool morning air and moisture from the recent rains. Good to get out in the am again.

Marathon course. Had Emily drop me off at Brookside and made my way down the course in the dark. Plan was to go easy pace until the last 30 min then start moving down toward marathon pace. I felt really good and relaxed and didnt look at the watch until Winchester. Legs did really good until about 18 then the quads started to hurt pretty bad on the downhill. Had to move off the course before chukawalla due to road construction and running on that craptacular trail blows. Way too up/down but Id rather that than deal with the road workers yelling at me more. A couple guys came by in a work truck and told me I needed to move to the otherside of the road and I said thanks for the heads up I appreciate it. I guess they thought I told them to $@#$ off or something cause they slamed on the brakes and came shooting back in reverse yelling at me. I had already moved over to the other side so I didnt stop but I was just laughing to myself. Its sad how everyone is so quick to assume the bad from everyone else.

Ended up hitting a good 7 min pace overall. Dont know how well I followed the plan for the run. I was expecting to go around 7:30-7:45 until the last 30min then down to 6:30 or better if I could manage. Ended up going just over 7min until the last 30 then sped to 6:20s until the last mile when I died hard. But I guess its ok cause I felt good with the effort and went off feel not watch time which works so much better for me anyway.

St George Steel. Good run. Legs are super sore from Saturday so I went really slow but got it done.

City Wells. Felt pretty good until about 7 then I just completely died. Felt wiped out and like I had been running for days.

AM - 6 - Landfill. Going to try two a day for a while to see if that helps me feel better during my runs. Not bad this morning except for the wonderful smell floating down from the landfill. Yummy!

PM - 6 - Parkway. Felt much better tonight and actually enjoyed the run. Legs still got tired toward the end but not near as badly as when doing all the miles in one run.

AM - 8.15 - Bone Wash via Main. Great morning for a run, crisp and cool. Took a while for the legs to warm up but ended pretty well. I was thinking this was just barely 7 miles and was suprised at the time when I got home but the time makes more sense with it being over 8 miles. So more distance than I planned but ill take it.

PM - 5 - Parkway/Sienna Hills. Good run. Legs woke up towards the end which was a nice feeling.

AM - 5.5 - Parkway/Main. Tired but not horrible. Didnt put a shirt on this morning and it was chilly the first couple of miles. Its not summer anymore i guess.

PM - 6 - Grapevine. Got out in late afternoon and it was pretty warm so I hit the drinking fountain on the way out and on the way back. Slow and steady.

Fields/Little Valley ball park. Not a bad run. Legs felt good. Did a few short quick bursts just to mix it up on this flat route. Into the mid 70's for milage for the first time in quite a long time which is kind of a fun thing.

City Wells. Took a few miles for the body to warm up but the rest of the run was really good.Loving the cooler temps in the mornings.

AM - 6 - Grapevine/Sienna Hills. It was pretty dark out so I couldnt get all the way up grapevine so I extended into Sienna Hills to make up for it. Today called for 2x3 at tempo but time constrants forced me to cut the workout into two runs. Prob not ideal but better than not doing it. Warmed up for 2 then did 3 at what felt like a hard pace but no watch so not sure of the exact pace. Felt pretty good during the whole run. 

PM - 6 - Same route as this morn. Dark out but the moon was up and i could see the trail better. Felt pretty dead at first and was worried the tempo was going to be ugly. Got going and tried to keep reminding myself that the body will do what i tell it to do. Ended up doing really well.

Landfill. A little worn out and a little lower ab pain but still an ok run.

Grapevine/Sienna Hills. Got out late at night but the moon was full so I could see the trail pretty good. Took it nice and easy. Still having a little lower ab tightness.

Brookside to Snow Canyon. Went with Bill and Mike and did a portion of the top of the course. Did 5 at marathon pace. Wasnt huffing and puffing but there was no way I was going to hold that pace for long. Abs got really tight/sore from about halfway on. Hoping continued stretching and such will calm them down.

Landfill. Went out in the afternoon and it was warmer than I thought it would be. Kind of took all the steam out of me.

Top of Greensprings/Park. Went easy and felt pretty good. Nice weather out in the evening.

Grapevine. Finally got up and did a morning run. Felt good. I was getting excited that maybe this year I wouldnt get sick before the race but it wasnt to be I guess. Headache and sore throat. Fingers crossed that it goes quick or isnt as bad as years past. Stupid getting sick On a positive note I have a new garmin 310 thanks to Steve. But I wont mention why (cough, he broke my old one cough).

Parkway/Sienna Hills. Gabe rode his bike along side as I ran. Had a fun time talking with him.

Even though its not a pr Im really happy with todays race. Ive never negative split a marathon before but I was able to do so today by 1:30. I was gunning for a 5 minute neg split but I'll take anything right now. The nice tail wind until just before the half helped out some too im sure.

I started to feel some leg fatiuge just after Veyo and was nervous that I was going to crash again but I started picking up my legs more with my quads and then things felt better and had no issues aside from normal wear till the end. I think Ive gotten lazy in not picking up my legs and Ill need to make an effort to correct that during runs. 

I honestly dont remember much from the race. I just tried to keep smooth and pick up the pace at the half. Body held together really well and I think with some consistant training and more pace work I can get me another PR soon. Once again I didnt check the watch until mile 24 and then didnt have the pace up just the overall time. Ran so much better by not stressing about actuall pace and all that crap. Excited for a little rest and then to get back at the training.

1   6:30  
2   6:42 
3   6:30
4   6:22  
5   6:19  
6   6:12  
7   6:12  
8   6:51 
9   6:36
10  6:43  
11  6:42  
12  6:29  
13  6:19  
14  6:21
15  6:10
16  5:50  
17  6:10 
18  6:05   
19  6:29
20  6:18 
21  6:08  
22  6:35
23  6:34  
24  6:20  
25  6:33
26  6:42  
.2  1:40  6:59 pace

City Wells. Went really easy and had a really nice run. Calves got tight and sore a couple miles in but overall Im glad I took such a long break before starting back up. Great weather and a fun run made for a good afternoon.

Landfill. Had a fun run with no pace worries or time constraints. Felt really good.

Greensprings. A little sore from yesterday but still a good run.

Did this race to help support my Mom who is now a breast cancer suvivor!!!! I even wore me some pink trimmed running shorts and dyied my gotee pink. All my bros and sister and spouses and kids ran/walked either the 1mile, 5k and I was the lone 10k runner in the group.  Didnt have a plan just wanted to see how I could do. Hayden was there so I knew I wasnt going to win and would never be able to keep up with him (stupid jerk doesnt run for 2 years and can still kick my trash). Felt pretty good but I can tell Im still not over the marathon yet. My boys had fun and did well in the 5k so it was a good time and supported a great cause.

1 - 6:04 

2 - 6:04

3 - 6:22

4 - 6:11

5 - 6:08

6 - 6:11

.2 - 5:43 (55.4sec)

Ran a little bit of a delayed cool down before the awards started just to get a few more miles in and loosen up.

Highland/Sienna Hills. Felt good and it was nice out what more can you ask for? Saw a coyote running away from a couple of hound dogs that someone was walking towards Grapevine. He didnt seem too worried about the dogs cause as he crossed the trail he slowed, looked at me then back towards the dogs then back at me like, "this is not the way I wanted to start the day." Then trotted off again. They sure thought they were tough stuff barking at him. Stupid dogs.

Firestation+ Not a bad morning run but felt worn down on the way back. Tried to pick it up the last couple miles to quicker pace.

Grapevine/Sienna Hills. A little shorter run tonight but it was nice. Did 6 fartleks in the middle of the run just because I could. Felt really good tonight.

Landfill. Went all the way to the far side of the stink pit today. Didnt feel quite so spry as last night but still a good run. It was cool but I still ended up taking the shirt off and I got quite a few looks from people. Yes I know it might feel cool to those of you not exercising but my motor is air cooled and the more surface that is exposed to the air, the cooler I run. So there.

City Wells. Slow for the first half then picked up the pace on the way back. Was feeling really good and moving right along until about .5 from home. Then something wanted to come out one end or the other. I slowed way down and thankfully by the time I got home I felt better. Glad that doesnt happen to me often cause it was uncomfortable.

Millcreek/Mustang Pass. Ok run. Got pretty tired with around 5 miles left and it was a struggle getting home. Checked the watch and turns out I actually held an ok pace but it sure didnt feel like it.

Landfill. Not a bad Monday run. Great weather for the end of Oct.

City Wells. I think my body forgot to show up for this run because it was pretty ugly. I know its a bit of a tougher run being uphill for 4 miles but today was especially ugly.

Highland/Sienna Hills. Got out in the am and it was a tad chilly but the run was much better than the last couple.

Top of Greensprings. Woke up at 4:30 and couldnt fall back asleep so I just got up and ran. Nice and peacefull out with no traffic or people and not too dark because of the moon. Glove and earmuff cool but still nice.

Junction. Great run! Started easy but could tell as I headed up the long hill that I was feeling good. Kept it easy until the junction then sped up just a touch till I got back to the top by Highland then I went pretty hard down the hill and home. I didnt sign up for the Butch Cassidy or Snow Canyon because I didnt feel id be able to race either one but after todays run maybe I should have. Oh well, its still nice to have a really good run every so often.

Greensprings/Coral Canyon Trail/Highland Park/Sienna Hills. Took it easy and had a fun run in the great fall weather. Stopped for a drink at the park. Nice run and got my Scout running and the brakes fixed so double bonus today.

Firestation+/Sienna Hills. Couldnt sleep again so I got out of bed at 12:20am and went for a run. Cool but not freezing. Saw more cops than I ever see during the day. I kept waiting for one of them to bother me but thankfully they left me alone.

City Wells. Beautiful afternoon for a run. The snow birds were out in force. One must have found the trail and spread the word. Dang. Now not only do we have to drive behind them we have to run behind them.

Landfill. Another beautiful day outside. Felt sluggish for most of the run. I did pick it up towards the end but not lots.

Grapevine/Coral Canyon Trail. Decided to try and go with a bit more effort for the whole run today. Went easy for a few blocks then picked up the pace some. Didnt have the watch on but did catch the time at the start and end and figured to a 6:55 pace. Not super fast but on this route a pretty good workout. Felt good to work harder for a whole run.

Millcreek. The sprinkling of rain we got last night helped the sand not be quite so hard to run in this morn. I was hoping for more rain during the run but no luck. Went really easy. Both knees swelled yesterday and hurt just a little today. Ive got to get some new shoes before I injure myself.

Firestation+/Grapevine. Winter has arrived. Boy it was chilly out this morning. Felt really good. 

Landfill. Started feeling yucky after lunch and really didnt want to go run. Got myself out the door after work and felt much better during the run then felt yucky after again. Glad I got out and felt good.

Highland Park/Sienna Hills. Didnt have any real plans but on the way down the hill from the park I decided to do a few hill repeats. So I did 3. Effort was good but that was all I could muster although I did feel better for the rest of the run.

City Wells. Good run today. Body felt good and the temps where really nice in the early afternoon.

Fields park. A touch brisk out this morning. Took it pretty easy and enjoyed the run.

Up north for two funerals so I ran a big loop around Riverton by my cousins home. a little chilly but not bad. felt really good and went a touch faster without it feeling like anything more than a slow jog.

same loop a yesterday but went up to 114 to add some so I didn't have to do the loo more than once. felt good again which was nice to have a few days in a row of good runs.

Firestation+/Sienna Hills. Good old Monday run.

St George Steel. Added a little extra by twin lakes. Really nice morning and felt great. Went easy till the firestation hill then went hard up that to the firestation and then at a good pace the rest of the way home. It was one of those days when I felt like I could have run for hours. I almost did but decided id better at least make a guest appearance at work so I dont get fired. Stupid work getting in the way of what I enjoy.

AM  - 10.2 Landfill. Decent run. Didnt feel super peppy but not horrible either.

PM - 6 Grapevine. After cleaning the house I got the hankering to go for another run so I did. Took a couple miles before I felt loose but the rest of the run was good.

City Wells. A little tired from yesterdays miles so I went pretty easy. Enjoyed the run.

Around the south of Warner Valley with Dave, Logan and Steve. Fun run but I was pretty tired the last couple of miles. Glad I didnt attempt the sand hill climb with the other three.