Cheesey bottom crust

Grapevine. Went to a chiropractor who says hes delt with my type of injury before. He worked me over and told me to come back in few days to see whats what. I went for a run and felt pretty good so we'll see how things go. Thankfully the sickness is finally leaving our house but the cough is still hanging around my lungs.

Gapevine. Same run as yesterday. Sore all over the place. Getting old sucks. I can almost remember the days when not running for a while then going out for a run didnt cause any issues. A few more years and maybe I wont remember the day before and all will be right with the world.

Firestation. Saw the doc again this morn. He says things look more like they should. Things feel good as well. My quads got pretty sore during todays run. I think all the adjusting has gotten my stride back where it hasnt been for a couple years and its going to take a while for the legs to adjust. I feel smoother when I run and ive missed that feeling.

Mustang Pass reverse. Enjoyed being out and most of the run I felt good.

City Wells. Held a good pace and had a fun run until the last mile when someone turned the switch off and I died hard. Will see what effects the faster pace has on things but i regret nothing.

Landfill. 3 hawks, 1 goose in the river, a murder of crows and a giant flock of blackbirds plus a warm enough day to go shirtless makes for an almost perfect run.

Highland Park/Sienna Hills. Was pretty tight and sore last night and most of today so I was trying to prepare myself for an uncomfortable run but after 1/2 mile things got loose and it was a good run for the most part.

Firestation+. First early morning run in a while. Tight at first again but loosened up after a few minutes. Felt good until about halfway through then I got really really tired and the way back was pretty slow. Saw a really pretty sun rise so that made up for the not so good run.

Top of Greensprings then over to the west tortise fence then back to the top then home. Glad I waited until the sun was up to run cause it was pretty chilly with that wind blowing. Good easy run without too much uncomfortableness.

Fields. No plan but wanted to see if I could get a longer run in and how it would feel. Decided to try a progression run on the way home from 6:50 down to 6:20 pace. Got out 8 and was feeling pretty good. Stopped for a restroom break and stretched just a little. When I started back up my hips/groin hurt something awful and I thought maybe I shouldnt have stopped. Lowered the pace to around 6:50 and was able to hold that for about a mile but the hips/groin was hurting pretty bad so I slowed back to mid 7 pace. Got a couple miles from home and stopped cause it was so uncomfortable but in a way it has never been the last couple years. The PV XC boys came by as I was trying to stretch so I told them if they didnt go very fast Id come with them on their warm up. We ran out toward the Parkway but I turned around just before they did cause enough was enough. Thanks guys for dragging me home!!

So looking at the garmin the pace overall was good for a longer run and most of the body was able to handle the run but this hip thing is just a kick in the pants. Oh yeah and I was COLD. WOW.

Grapevine/Coral Canyon trail. Not a bad start to the week. I thought about rounding it out to 10 but by the end I was so cold I just needed to get home and warm up.

Decided to try jumping back into the training schedule to see what would happen.I know ive missed 5 weeks of workouts but what can you do. Decided to let the body tell me what pace would work. Warmed up on the Parkway to the Maverik then hit Daves dirt mile for 3x2mile at MP with a .5 recovery. 1mile cooldown back home.

1 - 12:38(6:18,6:19)

2 - 12:39(6:18,6:21)

3 - 12:35(6:16,6:19)

No watch checking and it looks like 6:18 is what the body says it likes. The hips felt pretty good I just had to keep focused on staying loose and not getting all tense and bunched up cause when that happened Id start to feel it. I have to say Im a big fan of that route thank you coach Holt.

Landfill. Pretty good run. A bit of pain today. Not sure if its from yesterday or the visit to the chiro before the run. Didint feel bad yesterday or today before the run so more likely the chiro but who knows for sure.

City Wells. Nice run with minimal discomfort and its warming back up so a good day all around.

Highland park. Took it really easy this morning and aside from being a bit chilly on the hands it was a fun run. No pain or uncomfortableness.

Industrial park. Felt pretty good until I tried to pick up the pace on the way back. Must be a little worn out cause I thought  I was at about a 6:55 pace looked at the watch after a few minutes and was only going 7:35. It was either laugh or cry so I started chuckling and tried to keep moving through the rest of the run. That didnt work too well but its over and I survived.

Firestation+/Sienna Hills. The plan was to get out and back before 9 so I could keep the kids out of Emilys hair while she had a group study for a school class. Didnt get up near early enough then in the midst of stretching the stupid cat decided to pee under the bed so I got to clean that up. I think that was a good thing though because the body had more time to get stretched and the run was better for it. No hip/groin problems. Didnt have quite the super Monday feeling Ive had in the past few weeks but enjoyed it anyway.

Booked the hotel for Phoenix last night so good or bad Im running. Im sure I can finish but really wanted to be in great shape and blow the PR out of the water. But such is life.

Maverik warmup then 3x2@MP on the dirt mile w/.5 recovery and 1mile cool down. Repeat of last Tues workout. Warmup was good and I felt like I could knock these out no problem.

1 - 12:44(6:23,6:21) 6:22avg

2 - 12:40(6:21,6:16) 6:18avg

3 - 12:35(6:14,6:20) 6:17avg

Didnt feel anywhere near as easy as last week. The first set was ok but I could feel that I wasnt going as fast and it wasnt effortless. The next two got pretty hard and I was done by the end of the third whereas last week I felt I could have easily done a couple more sets no problem. More hip/groin issues than last time also and Im figuring thats from bad form from tired legs. I was able to get it done and Ill take the rest of the week easy so I dont die on Sat long run.

Top of Greensprings with west tortise fence. Took it easy today. Felt a little worn out but not horrible.

Landfill. Easy again today. Enjoyed the sprinkling rain.10x100m striders on the way back.

5 - Sienna Hills. Short on time this morning so I decided to cut todays run into 2 smaller runs. Tired but hip/groin felt better than it has in a few days. 

5 - Grapevine. Good little jog this evening. Time to toss the Ghost4s.

Plan was to get out at 6 and get done before the day started. When I got up it was raining pretty good and I was nervous about getting to cold in the rain. Decided after several minutes to wait until later in the day and hope the rain let up or it was at least warmer. The rain let up in the morning but I couldnt go until around 11 and by then the rain was back. Had Emily drive me up to the Toquerville exit and then back towards Silver Reef on the north frontage road for a couple miles. Ran east toward the exit then turned west and followed the other frontage road home. Had a nice rain for most of the run but it wasnt ever cold so I enjoyed it quite a bit. I was going to progression the last 30min of the run but I didnt do so well. I did get the last 3 miles in quicker but it was lots of work. Looking back at my pace I can see why. I was right about 7min flat for the whole run so by the end I was spent. No hip/groin issues until the last few miles and then it got pretty sore. Overall a really fun run at a much better pace than I had planned. Not bad for the longest run since the marathon.

Millcreek/Washington Hollow. Love it when the rains pack down the sand and I can get on the trail before the horse club destroys it. A touch chilly and even got some snow once I got up to the hills and started up the wash. Fun run with no real issues. 

5x2@MP w/.5 recovery. Didnt want to get muddy on the Dirt mile so i headed out to the fields for this adventure. Warmed up down to Sullivan Park then ran around the fields trying to stay on flat ground. This was one of the hardest runs Ive done in a few years. Legs where tired and I felt tired in my hips which has never happened before. Not the pace Id have liked but I got it done without giving up which Ill count as a win. Couldnt figure out why I was gone so long until I checked the workout on the watch. Almost 16 miles instead of the planned 12. Oops.

1 -13:05 (6:36,6:28)

2 -12:51 (6:24,6:27)

3 -12:43 (6:19,6:23)

4 -12:40 (6:22,6:18)

5 - 13:05 (6:29,6:36)

Landfill. Body is tired and it showed on this one. Nice temps in the afternoon to be running.

6 - Grapevine. Took half the run to wake the body up but the rest was nice. Chilly but nice. 5x100 striders.

6 - Grapevine. Lower right leg had been sore since Thurs run but I figured it was just tight. Bothered a touch this morn and on this run really started to hurt. Got worse as the run went on. Should have turned around and gone home but I thought it just needs to be warmed up. Not the case I guess.

The boot has been off for a week so its time to try doing small stuff. Road the bike with no tension for about an hour. Felt it during the ride but it didnt hurt.

Walked to the soccer park (8 min) then jogged for 2 min on the grass.

Walked 8 min then jogged for 2 min and walked home (8 min). Nice to jog

again and had to really watch to not over do it. Had a few twinges in

the shin but nothing painful.

A little over an hour on the bike. Just a touch of tension so the wheel wasnt spinning by itself. 

Walked to the soccer park then did 2min run 3min walk for 30min. Felt good in the leg. Dang groin thing is still there though. I was really hoping that with the time off maybe things would function right. But I'm moving forward so I'm happy.

Soccer park. 2.5min run/2.5min walk for 30 min. No leg issues but the groin thing bothered. Got in slightly more than Friday so I must have gone at a slightly faster pace.

Soccer park. 3min run/2min walk for 30 min. Leg felt good but stupid groin/low ab was really bugging.

Soccer park. 3.5min run/1.5min walk for 17min. felt good until about 15min in then the shin started to feel off. It didnt go away so I called it. Prob take tomorrow off. Bleh.

Parkway. Slow and steady and kind of painful.

Parkway. Pretty sore from yesterdays jaunt. Doesnt take long to fall out of shape. 

Had an MRI done of the shin a few weeks ago but havent heard back from the doc about it. Decided to go see a friend (sports med) that just moved into town and opened an office. He did what no other doc/chiro has done for me and actually took my history and sat down with me and let me explain the last few years of issues. Said he couldnt guarantee a fix for the groin pain but was confident the shin issue he could fix and work on the hip pain. Checked me over and did some test of the muscles and feet. Had me do some stretches, played on the vibrating machine then taped my foot. Went home and ran to the parkway. What a difference! Almost no shin pain and much less hip/groin issues. Maybe after years of crap Ill be able to enjoy running again. Fingers crossed.

Parkway. Another good run. Without pain to focus on I was able to realize how bad out of shape I am. But Im really happy that things are moving in a forward direction now.

Another visit to the doc. More playing on the vibrating machine then taped the foot again. Also KT tape on the shin. Parkway in the PM. Made the mistake of going out in the 100 degree weather to run. WOW! Wasnt ready for that after hiding inside all the time. Made it through without dying and no issues again!!!!!!

Parkway. Got up and ran before the heat so as to not repeat yesterdays adventure. No pains in the shin. A little hip soreness but not horrible. Still excited to be running even if its not very far yet. I think my family is most excited cause they dont want to kill me as bad anymore.

Parkway. Still holding up. Had a touch of pain on the inside of the shin today but everything else was really good.

Parkway. Not quite as far today as the inside of the shin was still bugging. Another visit to the doc today. He said its from the messed up ness we are correcting and now those muscles are having to work like they are supposed to and aren't used to it. Taped the foot and shin again.

Parkway. Another good run. Now if I was magically in shape to go run for 26 miles I could do the marathon Im signed up for tomorrow.

Parkway. Felt good. Picked up the pace just a touch on the return.

Parkway. Another good morning run. Kinda slacked on the stretching this weekend and was afraid id pay for it today but it turned out ok. Cant keep that up.

Parkway. Got the ok to try and bump up the miles a little if I was feeling good. Really worked the core/hips at the doc yesterday so I was a bit sore/tight but still had a nice run.

Main/Firestation. Out of gas today. No leg/hip/groin issues so that's good.

Parkway/Sienna Hills. Another pretty tired day but not pains so that's nice.

Grapevine. First run without any tape. Shin got a little sore on the inside but not bad.

Grapevine. Good run with no issues aside from being super worn out. I might have to start using crack to get some energy. 

Grapevine. Felt good after the weekend rest. The shin was bothering for most for the run though.

Up Main onto Millcreek then turned west toward Greensprings on the dirt till the big dip then came home. Felt pretty good but the right shin was bugging a little bit.

Grapevine. Shin really acting up again so the run was not very enjoyable. No hip issues so that was nice.

Grapevine. Went to the doc before the run and he taped me back up and did some work on it. Emily rode the bike while I ran. Shin still hurt. Went at a much faster pace on the way back which was work but felt really good to move again.

Nothing today. Shin is bugging pretty bad so I'll give it a day and lots of stretching and icing.

Grapevine. Lots of stretching/rolling and icing the last couple days. Much better run this evening. No hip/groin pain and the shin didn't act up till the last several minutes.

Parkway/Main. Couldnt sleep so I got up and ran. Shin got crappy after 3 miles. Went to the doc and got chewed out for running in the middle of the night. Oops. Hes trying a different tape job to see if that will help the foot strike. Fingers crossed.

Grapevine. Teamed up with the Wildbull for a morning run. Nice to get caught up with him and have some company for a run. Shin was ok for most of the run. Either I was distracted by talking or its improving a little.

Landfill. Good run today. No real shin issues, hips/groin where good. Went easy and aside from being a snack for the deer fly down by the river had fun.

Parkway. Not a very fun one today as the shin was being a turd. Rescued a sparrow out of the road before he could get run over again. He was hurt but still kicking so I felt bad for him. Moved him to some bushes and then checked on him on the way back. Still alive but not flying off so only a matter of time till he died. He didn't want to get out of my hand which made me even sadder but I put him down and wished him good luck.

Grapevine. Ran with JD, Ada and Emily for a bit then they headed home and I soloed the rest. No big shin issues on a new tape job.

Had to be out to Bloomington early so I took my stuff and ran there. Went from the in laws home near the country club to the river trail to the confluence trail head then around tonaquint and back into Bloomington. Legs felt fresh from the two days off but the shin still bugged.

Grapevine. Last visit to the doc yesterday. We switched back to the wrap he used the first time I went and he showed me how to do it. Will try and see what happens going at it alone. Its just getting to pricey to go so often. Shin was pretty good today. Just twinges no full blown pain but felt super tired. I got to the dirt and thought hey I wanted to throw some barefoot in a few times a week. This dirt would be an ok place to do a little of that. Didnt get too far before my feet had had enough of the rocks though. I know, Im not very intelligent. Put the shoes back on and finished out the run. Not one ounce of pain or shin problem while shoeless though. I need to go more like that but on grass for my wuss feet. Thinking of trying a more minimalist shoe to see if that helps.

Over to the soccer park then ran 12 laps barefoot. Wasnt sure quite how far Id gone. I was thinking each lap was around .2  but I knew I needed more so I put the shoes back on and went down to Main then up to the parkway and looped around home. Turns out each lap around the park is .25 on the watch and map my run so I went a little further than I probably should have with the parkway loop. Shin was bugging until the last 1.5 then it stopped. Doesnt seem to be any reasoning to its acting up or feeling better. Aside from not having gone that far in several months everything held up well.

Grapevine. Body is pretty tired so I took it slow. Shin was bugging bad but no hip or groin problems.

1 mile barefoot then the parkway loop. Way too tired and the shin was a jerk until the last mile.

landfill. didn't beat the flys out and they had my number. that was motivation to try and pick to the pace coming back but there was nothing in the legs. shin
stopped me a few times but again was almost good the last mile. frustrating.

Grapevine.

Bone Wash. A little better shin wise today. Nice to get out above town again.

Grapevine. Had a bit more energy today so I picked up the pace on the way back. The shin pain stopped but then the hips/groin got really sore. Wondering if its a form issue that's causing all these issues.

Hell hole/dam road with the Wildbull. Nice and cool this morning and we beat the deer fly awake. Shin sore most of the run and the groin thing is back full force. Seems like all I do is complain about injury but I want to have it down so I can try and see when it's good/bad and what was happening around that time so hopefully I can get to the bottom of it or find someone else who can.

Grapevine. Took it super slow today. Shin was tender but no real groin/hip issues.

Parkway. Legs felt really good today and not to much shin pain. Picked it up for the 3 mile return. Stride felt effortless which hasn't happened in quite a while. Felt good to have such a good run after so many hard ones.

City Wells. Got a late start after going around the block with the kids but they had fun so Im ok with that. Groin was ok but shin was all over the place. Painfull, not pain at all, some pain. Nothing that stopped the run but annoying as heck.

School/Millcreek/Top of Greensprings. Not a bad run this morning. We could use some moisture to help pack down the sandy trails.

Grapevine. Easy day like always. Saw 2 roadrunners and several coveys of quail plus the usual rabbits. Shin was making itself known but not too bad.

Grapevine. Easy again. No wildlife today. Saw the PV crew going down the road. Quite a group of kids. Top of Zion the next 2 days. Should be a lot of fun. Never done a relay of this length before.

Top of Zion Relay legs 7, 19. First leg was 3.7 miles from Boulder back toward Escalante. First mile was down hill then the rest was a climb. Sometimes pretty steep. Wasnt planing on trying to go fast just have fun hit around a 8 minute average overall and see how the body felt in the heat of the day. That all went away as soon as I started running. Hit the first mile in 6:09 as my brain went into race mode seeing people in front of me. I was able to calm things back down for the rest of the run but still ended with a 7:16 avg for the run and passed 4 people. 3.7 @ 7:16

Second leg was  4.96 miles from Cannonville to Tropic (the last 5 of the Bryce Canyon half) at 10:30pm. Didnt think the legs would do to well as I had gone harder than I wanted to on the first leg but they worked great and kept wanting to catch and pass anyone in sight. Passed 1 lady right at the start and kept a steady 7:20s pace till the last mile when I picked it up to pass my last kill. Got 3 more people for a total of 4 kills during the leg. Loved the cool temps and the night run. 4.96 @ 7:23

Top of Zion Relay - Leg 31 7.6@7:28

After no sleep for 24 hours and going harder than I thought I was in shape for on the two previous legs I knew this one would be difficult. Watched several others start out and most where walking before getting out of eye sight. This was the highest point of the race at 9100 feet so that was going to be a factor too. Started easy and just worked into a pace I felt I could hold and tried to keep it by feel and not look at the watch. This leg has a net elevation loss but is full of roller coaster hills that make it not feel like a loss. Body was tired and the legs protested but I was able to keep a good pace and even pick it up on the downhills. Caught and passed 5 more for a total of 13 kills. 

Overall I had a really fun time. I only knew 2 of the people on my team before the race but had fun getting to know the others and spend many stinky hours packed close to strangers. Saw 3 rattlers (one of which Mary almost stepped on), ended with only 9 able runners on the team after we lost 2 of our team members when they had to go home to attend their 5 yr old that had gotten both shins broken in a 4 wheeler accident and a 3rd to injury. Everyone else picked up the slack with no complaints and did great. Aside from the no sleep thing I would do one of these again no problem.

Shin was great the first run. 2nd and 3rd it was acting up but never bad enough to cause an issue. Started having pain in the arch of the foot in the mornings. So it looks like whatever the problem is is now affecting that area to. No hip or groin pain and Ill take that thank you very much. 

Grapevine. Ran easy out to Grapevine then over to the school to pick up the kids from running club. Legs felt good after the weekend of running but I also took yesterday off so that prob helped. Saw 4 jackrabbits and 1 roadrunner. It was warm enough already that the rabbits didn't even bother to run more than a couple steps away before stopping.

Landfill. No juice today so I went super easy. Thankfully there was some water in the stream to splash in on the way back.

Parkway/Kiln. Wanted something a little different so I turned off the parkway and headed up the dirt to the pioneer kiln. Made for a nice different run. This will become a staple I think.

City Wells. Pretty good jog today as far as not having pain. Not any energy though so it took quite a while.

Highland park. First time on this route in several months. Felt refreshed and had no shin or hip pains. A welcomed reprieve from the last few weeks.

Bill drug me to the assisted living home to visit his girlfriend. Felt good for most of the run. The legs where tired by the end especially the calves. The low drop on the Kinvara really works the calves and Im not used to it for far distances yet.

Firestation. Calves where a little tight and that was messing with the shin and planters but thankfully nothing horrid. Nice morning for a run.

Grapevine. Slow and easy. Saw the roadrunner again out prowling around.

Millcreek. Had a really nice run today. A bit muggy but the sand was packed down because of the rain and no one had torn it up yet. Hit quite a few gnat clouds and when I got home all the kids where grossed out. Its like I had a nice gnat vest on.

Firestation. Nice and easy. Turned off the music and just enjoyed running. I wanted to get up into the reserve again but it was to muddy after yesterdays downpour. Need to work on stretching the lower calves. They are really tight and the ligaments on both sides are popping on each step for the first couple miles.

Landfill. Pretty good Monday run.

Highland. A little worn out today but got it done and nothing broke.

Grapevine/Sienna Hills. Wasn't planning on running today but after eating, doing some laundry and getting everyone out of the house I decided why the heck not. Once I got moving the legs wanted to go for it so I let them go. Felt really good till I got to the top then the legs shut down so I slowed for about 1/2 mile then the legs came back and the rest was a good clip. The legs started to burn the last mile so I know I was pushing pretty good. Really fun to go hard and not hate every second of it.

Dam road/River trail. Bill drug me out for a run down to the dam road then over across the bridge and back along the river trail. Not much zip in the legs today but we got it done.

Millcreek. Got to the trail before it was torn up which was nice. Super muggy this morning.

Landfill. Holy muggy Batman! Not a very fun run as I had absolutely no energy and dead legs. I did see a pretty little buck down by the river. It was a really dark brown almost red. Kind of odd for deer around here.Then watched the kids run their races at XC club run. Riley and Piper 1-2d their group and Gabe smoked the other boys. JD finished faster than last race and Ada was just happy to be running. Dave, Travis and the XC kids do a great job with this summer running club.

Grapevine. Just an all around poopy run. PF was bad in the right foot, both quads hurt like ive been lifting or something combined with no energy. And thats my whine for the day. Had fun afterwards helping my dad, mom, Ally and Emily get the Washington 24th parade organized, running and finished. 

Highland park. For some stupid reason I decided to go out in the afternoon today. There was cloud cover so it didn't feel quite so bad and I chose a route with water every 2 miles. Unfortunately the clouds blew away after 3miles and it got really hot. Stopped at the park and cooled down at the nice cold water fountain and again at the fountain by sienna hills. I was moving pretty slow by the end and the legs are really tired now. Remind me to not do that again.

Middleton/Main. Pretty good run all things considered.

Fields/Staheli Farm. Nice start to the week before heading up to Pine Lake for XC camp.

Pine Lake. Ran with the kids boys from the campground around the lake then back towards the highway. Came along the highway back to the start of the dirt road then up that for a bit to make it 12. Felt good until about 7 then it went from easy to work. The last few miles where a struggle but I didnt fall to far behind. A little hip uncomfortableness but held up well on my longest run in several months.

AM - 5. Down from camp toward the highway and back. Saw lots of wildlife on this slow recovery run.

AM2 - 5.6  Ate breakfast and took a small nap then decided to go again as I was feeling good. Went up from camp toward the top of the canyon. Easy on the way up then picked it up back down. Cheating i know but it felt good to run harder. Not near as fast as I felt like i was working (6:19) but its a start I guess.

Pine Lake. From camp around the lake and west toward the look out. Slow but enjoyed the solitude and views.

Powell Point trail. Ran the trail with Dave. Beautiful run with amazing views. We havent run together in quite a while so it was fun to chat about everything. Struggled with the altitude (10,000+) and tired legs but still a good run. Ran .5 with Gabe afterwards.

City Wells. P=0, R=0

Highland park. P=0, R=5

Telegraph/Old Highway to the dirt. P(right hip/inside groin)=4, R=7

Landfill. Nice to have a good run on a Monday. P(groin/ab)=4, R=7

Parkway/dirt to Millcreek. P(goin/ab)=7, R=6

Top of Greensprings/Park. Nice and cool this am. Almost stopped because of the pain today. P(ab/groin)=8, R=7

City Wells. Good run. Not quite as cool as the last few days. P(right groin)=5, R=7

Coral canyon to man of war bridge. Ran with Bill and Dustin for most of the way. Sped up the last 4 to a harder pace. Warm even at 5am. P(groin right)=6, R=7

Highland Park. P(groin/ab)=3, R=4

Fields/Farm. P=0, R=7

Assisted Living/Parkway. Wildbull drug me along this morning. Not very energetic but we got it done. P=0, R=5

AM - 9.5 Middleton. Beautiful sunrise today. Didnt feel like it was going good but got home quicker than I thought so I hit a good pace. P=1, R=5

AM2 - 4 Parkway. Got home and started making breakfast and it started raining so I was forced to go back out and run more. Loved every second of it. P=1, R=7 

STG course. Started just outside of Veyo. The others went out faster than I wanted so I held back and picked it up a little after the climb through Dammeron Valley. Quads started rebelling early so I knew the last few where going to be ruff and they where. In hind sight should have just gone easy the whole way and just got used to the distance. Live and learn. P=2, R=6

Millcreek to 2nd pump. Sore and beatup from Saturday so I went really slow and tried to enjoy the rain. P=0, R=4

AM - 5 Parkway/Sienna Hills. P=1, R=3

City Wells. P=0, R=4

St George Steel. P=0, R=5

Fields/Little Valley ball fields. Muggy, muggy this morning. Slow but I wasnt planing on going fast so thats ok. Legs died at about 16 so the climb home wasnt much fun. P=2, R=3

Quail Creek w/extension to Maverik. Going out of town this weekend so I moved the long run to the first of the week. Not a bad run overall. Took a couple shotblocks and instead of eating them all at once I bit them in half and just let them sit in the mouth. Seemed to sit better on the stomach and help spread the energy out a bit.  Tried to push the last few miles to get used to that. Right knee swelled up in the front below the kneecap afterwards. No pain when walking but tender to the touch. P=2, R=6

Kiln/Grapevine. Went and watched JD run his first race this evening which was fun. Made me miss running xcountry. Went out and ran when I got home and then I missed being 17. P=0, R=4

AM - 6 - Grapevine/Sienna Hills. Couldnt get the body moving this morning. Knee still slightly swollen after each run but no pain so I hope thats a good thing.

Landfill. Mid afternoon run so I took a water bottle. Glad I did cause when the sun came out from behind the clouds I about died. The last couple out of hell hole were exactly that. P=1, R=5

AM - 7.5 Parkway/Main with Grapevine ext. P=0, R=5

Afternoon - 3.5 Parkway. P=0, R=5

Fire station+/sienna hills. Got a bit of rain on the way back which was nice. P=1(shin), R=8

Millcreek. Took an early lunch and ran in the rain. Good times. Tried to go at a faster pace on the way home and hold it all the home. P=0, R=6.

Milcreek. Went out via the school. The sand was nice and solid because of the rains. Body was dead but it was nice to get out away from traffic. The creek had running water in it which is something I havent seen in probably 20 years. P=1(shin), R=2

Assisted Living route with Bill. Beautiful sunrise today. P=1(shin), R=3

AM - 5 - Parkway/Sienna Hills. Easy cheesy this morning. P=0, R=5

PM - 5 - Parkway to the dirt turn off. Felt pretty good. P=0, R=7

STG course. Ran with Bill down the course. I was hoping the early start would keep us out of traffic and people. I forgot about the relay and it was pretty busy on the road. Didnt feel too good and the legs didnt want to go so I just sat behind BIll till the top of Winchester. Started to feel a little better so I picked up the pace a touch till the finish. Never checked the watch and thought I was going pretty good but it turns out it was 6:30s-6:40s. I guess thats the shape im in so i need to not get any big ideas about a super fast race this year. It was nice to feel good the last half of the run though. Having that at the end of my highest milage week in close to a year is a good sign im making progress.

Firestation. Really sore from Saturday but I went out and got something done. Very slow. P=0,R=5

Landfill. Still really sore and the body is spent. Prob should have just taken today off. P=0,R=1

City Wells. Body felt much better all day. I almost didn't go out thnking id rest a day but I was telling JD after his time trial that improvement comes with consistency so to keep from being a hypocrite I went out just as it was getting dark. Had a nice full moon so I could see most of the trail. Felt really smooth at a couple points. I'd forgotten how fun it is to run feeling like that. P=0, R=8

AM - 6 - Grapevine. Nice morning run. Legs felt fresh. P=0, R=7

PM - 6.2 - Kiln. Not quite as good as this morning but still a nice run. P=0, R=5

Fields park. Wanted to get a little quicker run in so I tried to push the pace out of the slow comfort zone for most of the run. Around 6:45 discounting the first and last miles. P=0, R=7

Landfill. Felt good for a few miles then no juice at all for the rest. good thing it was an easy day. P=0, R=3

Highland park/Sienna Hills. Quite the blustery afternoon. Body still has no juice. P=0, R=3

AM - 6 - Parkway. What a beautiful morning for a run! Felt just a touch better on the energy side but the hay fever is a bugger right now. P=0, R=5 On a side note. The little woman signed me up for Boston last week (as a suprise) and I got my notice yesterday that Im in. Now if someone wants to fund the flight and hotel I can go.

PM - 5 - Grapevine. The wind blew me out then kicked my butt on the way back. P=0, R=5

Middleton/UPS. Nice and chilly this morning. Shirt weather for the first half. Felt really good on the way back. P=1(right groin/lower ab), R=8

Hell Hole/Dam Road/100E. Started off easy and didnt feel to good but once the body got a few miles into it I felt better than I have in quite a while and was really enjoying the run. P=1(right groin) R=8

Highland Park. Not a bad run. Was going to try to pick up the pace for a couple miles just because but only did one. Just need to stay healthy for a few more days and should have a decent race. P=0, R=6

3.25 Went up to Maverik and down to Bluffview then home with JD. Fun to run with him.

6 Kiln. Nice run after dropping JD at home. Been stretching the PF on the right foot and it feels like its getting better but now the shin is acting up again. Hopefully just adjusting and it won't worsen again. P=3(right shin), R=7

Grapevine. Felt really good. Tried to keep it under control and not go crazy. P=2(right shin), R=7

Sienna Hills. Aside from the shin I felt really good again today. Excited for the race. P=3(right shin), R=7

Felt really good and smooth for the first half and thought I was moving at a good pace but when I saw 1:27 for the half I got pretty frustrated and the last half was hard to not just bag it. Ended up holding the same pace for the rest but it sure didnt feel like it. I dont know that I have ever been so frustrated/mad during a run in my life.

Did have a funny thing happen after that race. I had several ShotBlocks in small zip bags in the waist band of my shorts. At about mile 2 they got loose and started to slide away. Grabbed two and thought I lost one. When I got home I took off my shorts to get in the shower and the blocks dropped to the floor along with my shorts. Must have gotten tucked in my underwear somewhere cause I couldnt tell they where there.

1-6:38, 2-6:49, 3-6:37, 4-6:25, 5-6:31, 6-6:19, 7-6:22, 8-7:10, 9-6:48, 10-6:44, 11-6:53, 12-6:39, 13-6:30, 14-6:24, 15-6:25, 16-6:08, 17-6:20, 18-6:16, 19-6:42, 20-6:36, 21-6:27, 22-6:44, 23-6:37, 24-6:33, 25-6:53, 26-6:58, 02-6:50(1:55)

With how I felt during the second half of saturdays race I didnt think Id even be thinking about running for quite a while but here I am ready to get back at it. Legs are pretty beat but no issues with the shin or goin/ab so Im happy there. Started reading old race reports and its funny how in almost every marathon report Ive said that ive never felt so frustrated or mad during a race. Im nothing if not consistant in my whining.

Grapevine. Body was feeling good and it was a beautiful day so I went out for a midday run. Felt good till about 3 then got stiff and pretty tired. Still it was nice to get out and jog for a while.

Grapevine. Same as yesterday but not quite As sore or tired.

Kiln. Legs felt much better today. Enjoyed the great temps and a run without any issues.

Landfill. Another really nice run. Legs had lots of energy and it was super nice out. Its probably been a few years since I had a run with this much energy and no injury causing problems during the run. Glad I have a job with flexable hours so i can get out and enjoy this weather.

Millcreek short. Legs where a tad tired today but still it was a nice run. Really fun to have a few good runs in a row.

Highland park. Not as much juice today so I took it super easy. Love the fall in Dixie!

Middleton. Good little run today.

Landfill. Decent run.

City Wells. A touch tired in the legs but I wanted to be away from cars and people so I went this route today. Aside from the tiredness it was an enjoyable run.

Landfill. It's almost like spring out there today. Legs still tired but its was a decent run.

Fire station. Didn't feel to spry today but after a couple miles I picked it up for the rest of the run. Legs protested the last couple but I was able to hang on at a good clip I think.

Top of Greensprings/Park. Slow, easy and windy.

Coral Canyon/Highland Park. A touch longer than I'd planned and I was pretty worn out the whole time but it was a super nice afternoon for a run.

City Wells. Ugly run. Hopefully some rest will help things out

Parkway/Middleton w/sienna hills. Ran into Nate in Sienna Hills and he was looking to do about 10 so we ran out to Middleton. Nice to chat about life and stuff.

Landfill. Just getting it done today

Grapevine/Millcreek/Grapevine. Didnt feel all that great for most of the run. Did get a burst of feeling good and hit 2 good miles on the way back but then the last mile was back to yucky.

Highland. Went way easy today. Body needs some recovery.

Landfill. Slow and easy again today. Felt pretty worn at the beginning but better as the run went on. Had to keep reminding myself not to speed up.

Industrial via 300n. Felt really good today. Nice end to the week.

City Wells. Good run today. Starting to get cold out.

Landfill. Last night it was looking like I might get my usual fall sickenss but I woke up feeling pretty good so I hit the road before that changed. Legs where a little tired but I kept a good pace.

Firestation/Sienna Hills. Got back late from a long day at SEMA but still felt good enough to get a run in before bed. Went really easy and felt good during the run. I guesstimated my average pace for the run afterwards and wasnt quite so thrilled.

Coral Canyon trail/Highland park. Had the intention of hitting a quicker run today after warming up for a few miles but when I could barely drag my legs up the Maverick hill I bagged that idea. Glad I did because the body is just plain worn out. Really slow runs are fine but anything under 8min pace I can barely do. Im going to blame it on old age but sometimes I wonder what the problem is.

Prospector. Decided that if I was going to feel crappy on a run I might as well enjoy it so I headed out into the desert. Had a lot of fun cruzing along the trail. Ran into quite a few mountain bikers and a few hikers. Wore the watch and actually didnt do as bad as the legs felt. 

Landfill.

City Wells. Kind of lost the drive to get out and run recently but I was able to drag myself out today. Enjoyed being out but am really tired of the worn out body.

Firestation+/Sienna Hills.

Junction. What a beautiful day for a run! A little tired in the legs but I tried to hit a little faster pace on the way back.

Landfill.

Millcreek via.school. 

Parkway/grapevine/sienna hills(x2). Chilly nighttime run.

Highland/sienna hills.

Parkway/Greensprings Dr. Back at it after a few sick days. Felt good and the pace was better than I thought. Felt good so I decided to try to hit the last two at 6:00 pace. Haven't held that kind of sustained pace for almost a year so I wasn't sure what it would feel like. Cheated and hit the first one on the down hill and it was very doable but once things leveled out I knew it couldn't hold that for another mile so I called it good at one. Nice to hit a good run in the rain.

Fields.

Parkway/sienna hillsx2.

Landfill. Nice run.

City Wells. Another decent run. Couldnt have asked for better weather.

Mill creek.

Landfill. Hit 2.5 good miles on the way back. Might not have been at 6 pace but it was around there.

Industrial/300N. Nice easy run

Fire station+/sienna hills. Nice cold Monday night run. The two corn dogs I had for dinner kept trying to make a return performance but I survived. Atlas core after.

Landfill.

Fields. Good crap was it cold on this one. Planned on trying to hit a couple at 6 pace but once I got going it was so cold I just wanted to get done so I sped up. Ended up with 6:50 avg.

Firestation+/Sienna Hills. Slow and tired from yesterday.

Coral Canyon/Liquor store. Picked a rough route for an easy day with all the hills. Legs protested but they need to be pushed sometimes.

Mustang Pass. Had a blast running in the snow up Millcreek then decided to hit Mustang Pass just because. Wind was in my face on the way up and it was pretty cold but the sand was packed and I didnt wipe out on any slick lava rock up the pass. Wish I would have had a camera to take some pictures. You couldnt see very far because of the snow fall but man was it pretty. Great end to the week.

Firestation+/Sienna Hills. Felt good. Ready for this freaking snow to go away so I can get back to my regular routes and off the main roads and the idiots who dont know how to drive on partially snowed roads.

Fire station+/sienna hills. Easy day

Middleton/Turkey Farm. Had a big server project that got in the way of running the last few days but thats done so I rewarded myself with a nice longer run today. Body felt rested and dispite a little chill at some points I had a fun run.

Parkway/Green Springs Dr. Easy first 5 then hit the way back harder. 

Treasure Valley Park. Nice enough to not need gloves, long sleeve or ear protection today. Wasnt planning on going fast at all but on the way back nature called and was not to be ignored. I think I hit a record pace from Chipmans to the soccer park. Thankfully the restrooms where open. Left knee started hurting pretty bad on the way back. I need to get new shoes bad.

Parkway/Sienna Hills. Didnt have much time so I hit this one pretty quick. Legs where protesting by the end.

Millcreek/Sand Hill/City Wells. No intentions today just wanted to run and as I was going up Millcreek I decided to hit Sand Hill as I havent dont that for a while. Went really easy and it wasnt bad until the top where some clown had ridden a horse and tore the living crap out of the trail. (Hey idiots, when your horse is sinking well over a foot into the sand with each step maybe your not in such a good spot to be riding.) The way down the west side was an adventure trying to keep from breaking an ankle doging the holes the horses had left. Once at the bottom I went on up to the wells then turned around and headed back the way I came. Going up the west was easier to battle the horse mess as I was going slow anyway. Down the east side I let loose and had a blast bounding down the sand. Glad I went this route even with the tough portion.

Firestation+/Sienna Hills. Body is feeling pretty worn down.

Greensprings park. New shoes!!!!!! Still worn down.

Coral Canyon/Gilbert Development. Easy and enjoyed being out.

Fields/Warner Valley. The intention was to go towards the Strip to where the pavement ends but once I got out past Stucki farms the road was no longer the way it has been since time began. The southern parkway has changed everything out there. Sad. I adjusted and ran into Warner Valley for what I hoped was about 7miles. Felt really good the whole run and hit 6 solid miles on the way back. Drove the route later in the day and turns out I almost hit 8 on the way out.

Landfill. Brought the ghost5 out of retirement for today's run thinking it might still be muddy on the trail. Glad I did cause it was a little slick at the top. Nothing wrong with being able to go shirtless days before Christmas.

Coral Canyon/Highland Park. Legs were pretty tired today but I just slowed down and took it easy on the hills. Which is pretty much the whole run.

AM - 7 Grapevine/sienna Hills. Slow, easy and chilly.

PM - 8.25 Parkway/dirt to Greensprings. Missed going shooting with the boys because of a emergency virus removal so I went for a run after disinfecting the doctors computer. Went a touch further than I planed but its was nice to get a double in.

300N/Industrial-Western Rock. Wore the "fast" shoes and the watch with the intention of hiting some quicker miles today. Didnt happen. The legs were really sore like after a marathon and had no go juice. Tried on the way back to go but was only able to get about 1/2 mile before I died hard. So I just called it good and slowed it back down for the rest of the run.

Telegraph/Highway 91. No plan but to get a longer run in. Legs where still pretty sore for some reason. On the way back I was able to hit 4 good miles dispite the legs being goofy. I thinking the slight down hill had something to do with that.

Firestation/Sienna Hills. Couldnt sleep so I went out super early (or really late depending on your point of view) and used my new flashing safety light. Chilly but nice to not have any traffic and not get bothered by cops wondering why I was out at such an odd time.

Summer Tempo Loop. Joined the Circle for some "tempo" miles today. 3.5 warm up then 7 at lots of different paces then cool down. Didnt reset the watch so the first .5 is mixed in with warm up. 6:26,6:18,6:25,6:33,6:32,6:39,6:46

All I can say is ouch. Pace was all over, I almost gave up several times and all that fun stuff that runs through your mind when frustrated but the positive won out and I finished.