Speed only kills if you don't have it!

Ran with Haag and Greg this afternoon.  We went on an easy 7 miles up around Butterfield Park from the High School and back.  The north wind was cold today, but the run was nice.  I felt fine and had zero soreness from Saturday, maybe because I didn't run that fast either day.  Felt good to run today.  7:47 pace for the run.

Ran up around the Res and down Emeline and the trail with the varsity guys today.  It was a way nice afternoon for a run.  Good conversation with the kids, at least the semi mature ones!:)  7:05 pace for the 6 mile run.  Psoas is a little extra tight today for some reason, but felt good other than that..

Worked out with my varsity girls today.  We warmed up for almost 2 miles with 4x100m striders.  We did  5x1000m with 200m recoveries.  We averaged just under 6 min pace for the whole 5000.  Felt kind of easy today for me, I think that means I am finally getting in shape?  The wind was blowing in pretty good from the south, but the weather was warm.  The girls did awesome to stay with me every time.  Mile cool down at the end.  Averaged 7:35 pace for the 6.5 miles.  

Did a little more than I had planned, in fact a lot more than I would have thought a couple of weeks ago.  I woke up at 6:30am, which was super hard for me being my first day of a much needed Easter break.  I got out the door just before 7:00am.  It was pretty cold when I left, low 30s.  The goal was to do the same loop as I did at the first of last week when I got stuck out in a hurricane, and have about 14 miles in by the time practice started.   I would then send the kids off on a run and run home myself.  I took some toilet paper and a bottle of hammer heed with me this time just in case.  Once I got out by Butterfield Park I realized that I had miscalculated the time and I wouldn't make it back in time if I kept to the original plan.  When I got to Butterfield Canyon I ran or crawled up the road for almost a mile and then turned around and headed back down to Monarch Meadows.  When I got there it was exactly time for practice, but I had to run the last few miles around 6:30 pace to make it.  I was at a 7:25 pace and 13.6 miles when I got there.  I figured that if I crawled along with the girls or some slower kids I could get a few miles in.  Instead I ran with Greg up to the pond at the Cove and back.  I was tired, but once I turned around and I felt fine and it was gradual downhill other than the rollers on the trail, so I knew I could make a 20 miler.  The last mile was 6:19 and I felt strong.  8 miles were well under 7 minute pace and I got my first 20 miler in three years out of the way.  Two years ago I never thought I would be able to run a 20 miler again, so I was feeling pretty darn good about today.  2:27:05 (7:21 pace ) for the run.  Legs are tired and I have the beginning of a small blister under one of my big toes, but I feel good.

Now it is time to relax, play a little wii with my son, and maybe get a nap.

Legs are a little stiff today, and the psoas is pretty tight too.  I expected as much.  It was about 32 degrees when I headed to practice this morning, so I bundled up a bit.  I ran down to Monarch and met Haag and the kids.  Legs were tight that first mile.  I sent the JV off on a workout and then ran with the varsity on an easy 4 miler on Shaggy Peak, Mirabella, and the trail.  Legs got better as we went.  We did 7 x 20 second pickups in the last mile or so.  The pickups really helped me get my legs moving.  Ran home after.  6.5 miles at 7:45 pace.

Woke up early and did 4 miles before I had to go to UVU for our meet.  It was about 25 degrees when I left.  The legs were more sore today then on yesterday, so the first 2 miles were rough.  This was one of those runs that you just do it to get it done. Ran out the Butterfield Park and back.  30:09 for the 4 miles.  Glad to get another 50 mile week in.

Drove down to Provo with Haag and met the kids to run the L.A. Freeway.  We had 12 guys and 5 girls show up and complete the run, that is the most I have ever had.  It was freezing for the first two miles and I needed gloves, but it was hot at the end so I was glad i dressed down.  I ran with the boys, some of the run with varsity and some with JV, then back to varsity.  We hit a decent pace for the run overall, especially for taking it really easy at the beginning.  The last 3 miles were sub 6:00s.  I had the boys run an extra mile at the end while we waited for the girls to get done.  The Freeway was 1:14:10 for me, and the extra mile was 6:50, so 1:21:00 for the 11 miles.  

Went to Magleby's Fresh for all you can eat french toast after the run.  Ate outside because the weather sooooo nice!

Got up early and ran to practice today.  The weather was warm for 5:00am.  I met the kids at Rosecrest Park and we ran out to the Cove and back.  I stopped at a potty along the way and lost the kids so instead of running back to the park I ran home.  7:36 ave for the run.  I have a late lunch planned with some coaches so I won't run this afternoon.  

I did a speed workout with my girls today and they did awesome.  It was pretty windy with the storm blowing in, but I swear it is always windy in Herriman.  We warmed up for 1.5 miles with 4x100 meters striders.  The girls actually warmed up a little longer.  We did 7x300 meters with 300m recoveries, and 4x600m with 400 recoveries.  We alternates 300s and 600s until we got through the 4th one and then ended with 3x300m.  :60, 2:09, :61, 2:09, :60, 2:09, :61, 2:29 (700m), :58, :58, :56.  Mile cool down after for 8 miles.  7:23 pace for the run.  5:20-5:30 pace for all of our speed.  My little girls are getting tough, i was impressed!

AM- Left the house at 5:20am and ran over to meet the kids at practice.  We did a loop down to 13400 S to 6400 W and back ob Butterfild and Mirabella.  I mostly ran with Rory up in the front.  The kiddos were hurting today!  I split on Rosecrest and ran home on my own at the end.  Nice easy run.  Legs were kind of tired.  44:55 (7:29 ave) for the 6 miles.

PM- I thought it was supposed to be 55 degrees today, but after school it was raining and in the upper 30s, what's up with that crap?!  We were meeting at Butterfield Canyon and it was a blizzard on the way there and I was worried going to the canyon and not sure if I would have to cancel practice or something.  But it was just foggy and no snow right in the canyon when we got there.  We went up 2.5 miles and turned around.  It started to snow pretty good on the way back.  The snow would have been fine if I had some ski goggles on because it was flying right in my eyes.  Nice run with the boys though.  7:08 pace for the 5 miles.  Had a warm shower and hot chocolate when I got home.

Sent the kids off on their different workouts and we (me, Haag,and Greg) ditched them and went on our own run.  We ran from school up Mirabella to the private road and back on 6400 W and Main.  Nice to just run with my coaches.  7:24 pace for the run.

We had a meet in Logan today, so I got up early to be on the bus.  I took running clothes and had Haag and Greg do the same.  When we got to Logan high we had about 45 minutes until our girls raced in the 3200m, so I took them on a loop into river Heights and Providence.  I made sure we went up the Providence hill.  They were talking about that little hill all day after that!  We went back down where Jon Allen lived when I was in Logan and along 200 E back to 300 South and back.  It was 6 miles.  So Greg and I added another mile down to Willow Park and back.  7:22 pace for the run and made it back just in time for the races.  Nice day in Logan!  It was raining when we left and I thought it would be crappy weather in Logan, but it was nice. 

Ate at Center Street Grill and got some Aggie ice cream after the meet.  Made me miss Logan!

Woke up and ran over to Rosecrest to meet the kids.  I ran with them up to 6400 W and Main and back, then back home on my own.  Going to be a long day with meetings etc, so had to get a run in early.  7:16 pace

Ran down to Monarch and met the kids.  Ran with Rory mostly and the varsity guys up the trail to the Cove pond and back.  Ran home afterward.  7:05 pace

Ran over to Rosecrest and met the kids.  We ran up Emeline to almost the end and back.  Mostly ran with Rory and then Chuk joined us for the second half.  Ran home after.  The left calf was a little sore, and I was tired at the 5:00 hour, but felt alright other than that.  7:24 pace

Ran down to Monarch for practice.  Ran with Greg and the kids up the trail, around Butterfield, and back on Shaggy Peak.  Ran home after practice.  The run home is always tough because it is uphill and I usually stand around afterward with the kids.  49:37 for the run.

We were at the Woods Cross Invite today.  Greg and I went running with Lucy, Jessica, and Tessa around Bountiful area for 5 miles.  Very warm and nice, almost too warm for running.

Took off with Greg from my house at 6:30am.  We went on the same run I went for my 20 miler, without adding on the extra run with the kids.  Nice morning, almost too nice of weather for this time of year.  About 4 miles into it Greg was hurting, probably because he was thinking about 11 more mile to go.  I pretty much drug him along up Butterfield Canyon.  On the way back he was falling behind again, but with about 3.5 miles to go he found his "Happy Place" and we cruised on home at sub 6:30 pace.  We got done, jumped in the car and down to Monarch about 5 minutes late for practice.  Sent the kids off, and the I took Greg to Kneaders for his birthday today.  Good run and a beautiful day. 1:49:52, 7:20 pace.

Woke up and ran to Rosecrest.  Ran with the kids to the Stake center on 6400 W and back.  Then I ran home.  It was super warm, probably 60s at 5:15am.  7:14 pace for the run.

Ran down to practice at Monarch and ran with the kids around Butterfield Park and back, opposite of Thursday's run.  Ran home afterward.  53:00

Ran over to Rosecrest and ran around Butterfield Park with the kids, and then home.  Added an extra mile on Leila.  7:11 pace.  I am headed down to St. George today until Saturday for an AD conference, and I am looking forward to getting away.

Met Clyde, Steve, Bill (Wild Bull), and Dustin at the park by the Dixie Center this evening for a run.  It was in the mid 70s and pretty windy, so I was glad it wasn't too hot.  It was good to run with those guys again, it has been years.  We did a loop through the old and new Painters courses on the trail and around Bloomington.  I mostly ran with Clyde until we hit the park with the potty and then we picked up Steve.  About 7 miles into it Clyde took off on some tempo and Steve followed him.  My left calf that was so tight yesterday started to tighten on me 3 miles into the run.  Between the calf and the late lunch that wasn't settling well with me I decided to just cruise the last 3 miles instead of attempting to go with them.  Finished the run and added another .4 miles to make it a 10 miler.  6:40 pace for the run.  Felt fine other than the calf.  I need to get into a Chiropractor soon because I must be imbalanced.

Slept in this morning finally.  The run this morning was super easy, mostly because my left calf is so sore.  I worked on it good last night with my stick and my hands and it helped it loosen up and get more sore at the same time.  I ran out of Sunbrook and up Dixie Dr. to Sunset.  I found a paved trail and ran on it through some condos for a while.  Then I turned around and headed back on the trail.  The trail ended back on Dixie Dr. about a mile from the Sunbrook turnoff.  I came back the same way after that.  Loosened up as I went, but kept the pace easy.  Beautiful day down here in St. George!  7:26 pace for the run.

Met Clyde and Steve this morning at some churches by Desert Hills.  We ran on some Bingham Hwy out toward Arizona in the middle of no where.  The run looped back into Bloomington eventually.  We were cruising along at sub 7:00 ave for almost the first 10 miles.  Steve started to fall back a little here.  We stopped for Clyde's at least once a run potty break at a bathroom, and split up.  Clyde went farther and Steve ann I ran back to the start.  Steve was hurting, so I just stayed backed with him and chatted.  7:04 pace for the run even with the last 3 miles pretty slow.  Felt Like I could have went 20 miles today, I just didn't have time because I had to get to my conference.  I had a good time running with Steve and Clyde.  It is nice to have a titch more mature conversation on a run than I do with my Track and XC kiddos. 

Morning run over to meet the kids at Rosecrest and then out to the Cove and back.  I didn't run back to the park, just turned and went home when I hit Rosecrest.  7:06 pace for the run.