You get out what you put in

2 little outs. One a week ago in the neighborhoods, felt good, 2.5

Another with Matt riding B's bike. Good stuff, felt strong, right after learning that H lied to me.  out for 45 minutes, sprint at end 4.5

Went out one evening and discovered the two canal roads, am liking the potential.  

 Last friday just had to get the stress out from unemployment and H, every time I had a stressful thought I took the turn that led further away from home.  Explored schools, condos, yards, churches, awesome run.  Ran about 1 and 1/2 hours.  Went skiing 3 times with cousins, the Bird, Canyons and the Bird.  Awesome powder the last day, did Mineral Basin til the sun came out.  Feel almost guilty for being so happy.

Sun - ran around aptmt, 3 intervals, perimeter course 3:30,31,28, felt pretty good, 3 miles

 Tues - Oval with Wasatch, 800s, some warm-up, then 2:53,55,58,59, some laps of rest, 59?  Felt pretty good, ran with top Utah master's runner;  Jamal, Dennis, Emily, Ken others were cruising.  5 miles altogether, then b-ball

 Wedding anniversary, some running w/ H, Sat - quick canal out, 1 cruise, 2 toppers, some side and forward leaps, 2 miles

http://home.business.utah.edu/mgtjwb/Pictures/LeopardRun09/09Leopard5K0148.jpg

 Absolutely hilarious. I took it easy since I was sick this week and out of shape.  Was surprised to find myself close to Breanna and Susannah after the first mile.  Kept it even, and passed Bre in mile 2 and Susannah on the track, good downhill course but absolutely no barometer of my fitness except to say I beat a few HS girls.  Ran back uphill to car.  Good waffles with Nate, Mark and Star after.  This was supposed to motivate me to run more, I guess it did that. I even ran in my retired running shoes somewhat by accident.  Go figure.

Big time sporadic.  Earlier did do a long run down canal roads to Calvin Smith and back, felt good. 4m

Last Sun biked 16 M with dad JRP down to 85th S and 33rd S, very saddle sore for 2 days.  Also ran home 2m

Once around block in sprinkling, then really in the rain N neighborhoods, 30m, 4M?

Still doing b-ball, feel pretty strong, got to play aggressive and not back down from All-star Ryan.

Would love to bike with Nate see him in 1/2 'thon but will run 5K with Matt. 

Friday easy shakeout 2m, felt good

Sat. parked near Gateway and ran 15m to start.  Got there w/ 5 minutes to spare, lots of people, got into my rhythm, felt pretty good.  Passed Bre on hill, had a tagalong with father/son in last mile, pushed on the downhill, one big guy kicked with 600 to go, I turned the corner, tried to catch him and had a good dual with a two guys, crossed the finish narrowly with another guy, lanes were much too narrow. Hopped on my bike and brought Nate in last 2.5 miles.  Physicaly stopped some slow bikers at union corner.  Nate did awesome.

Tempo run Sun. N around neighborhoods, loop 3M.  Tues Softball, good game, tweaked my knee coming short up on home plate after my infield homer.  Played b-ball, 2 quick games--had babysat Dominic.  Felt pretty good but knee really hurt W/Th so small jog on Th then rollerbladed to parents, registered for ICS race, maybe 6 miles rollerblading.

Nice race in the rain.  After 1/4 mile it was just me and Frank Mylar.  He had 30 seconds on me in the 1st loop, I was catching him the beginning of the 2nd, felt like I was pushing it, but the wheels came off 1/3 of the way around.  Just don't have the training, he probably got at least a minute on me, not really sure of the official time but I was glad that I pushed it.  I'm staying even, I just need to get the miles in.  Some soreness that day but ready to go on.  Small race so didn't get anything, best part was the hot shower at home after a cold wet race.

1. Let's track the laziness.  Still doing softball & b-ball but running is a bust.  Went out last Sunday and did far canal to Bangerter, late nite 2.5M
2. Then no running for a week.  Didn't get up for Breast Cancer 5K, lack of care is showing. Sun from Jen & Mike's house with Tyler on a bike, around newer neighborhoods.  Nice but not running for a week feel's like not running at all. 3M
3. Tues found a great course on lower canal thru neighborhoods to Taylorsville park.  I shouldn't have an excuse over not having good courses to run.  Shot the b-ball with an hispanic before looping around park, felt really hot, acclimating to summer. 3.5M Afterward went to Spagh factory with in-laws.
   

2 laps around Liberty Park.  They had a small pad at the start but it wasn't really a runner's race, it was a fundraiser.  Ran some to warm-up, had a good warm-up.  When the race started one runner tried to stay with Nate and lasted til the first turn.  I knew it was a race for 3^rd. One young runner was ahead and he jumped up to slap a sign.  I was running with another younger peer and I told him that we'd do the first loop easy and then try to catch the guy.  We ran together nicely, I was taking it super easy and we started passing all the joggers and doing some weaving.  On the 2^nd loop a HSr came up and went with me to catch the guy.  We ran together and I told him the guy would try to go with us but we had to stay strong.  We caught him just after the 2^nd semi-circle turn and then the HSr asked how much further, I told him 1/2 lap and I knew I had the psychological advantage of knowing where the finish was.  We had increased the pace on the 2nd lap but when we hit the last straight before the turn in I stretched it out and then sprinted home.  A good pacer for the day and good motivation to keep getting into shape.  There were a lot of drawings, it was probably a better idea to buy a lot of raffle tickets instead of registering.  

Was a little sore from the race so no Sunday running. Ran Mon nite and ran to the end of lower canal.  Loved running my childhood course, was hurting on the way back, last 2 miles gutted it out.  Was out for about 1hr 15, 7.5 M

Tues - B-ball with HSrs fr/ SL Jr Academy, then softball game, 8-4 loss, then 1.5 M with Matt around grass, slow pace, then pretty good b-ball 3 on 3 where I was with Kurt, Andy and Baldy and we couldn't beat Ryan, Nate and Lefty until the last game.

Wed - City Creek hike with Matt and H in the morning, lots of complaining and more flat walking than hiking, but a good time, then in the evening late I went to Kearns Jr. on the gravel track and did a fast mile in 400s, 1:27, 1:18, 4:08 (1:18), 1:19 - 5:27 m. 

B-ball Thursday couldn't hit a shot.  Played with black guy and street baller. Right hip flexor aches.  Probably should run through the pain but played it cool Fri/Sat.

Sun - morning run down canal road, me and the baby ducks, found a fixed wrench stuck in asphalt. 3M

Mon - Memorial day, running with Nate and Mark at Liberty Park; w/u then once around tempo with Nate 6:50 pace, break/stretch and once again until saw Mark, once with Mark, then hypotenuse to B-ball court, beat a guy at 21 then back.  5M, 2.6 fast

Tues - Softball, close win 8-7, then B-ball at Applegate Stake, knees sore the next day

Th- ran Barney Wash trail by H's. Felt slow hot and heavy, then softball w/ Kris's team lost by one run, I walked a girl in that inning, b-ball was pretty good 3.5M

Fri/Sat rest small run around b4 picking up David's mom at airport

Sun nite- long run about 1 hr 15 down canal far side of Bangerter to 4800 W, beautiful course, bathroom at KFC, 8.5M

Mon-ran canal to Tville park canal, 2 tempo intervals 5:05, 4:43, (85%) then back to upper canal,  4:39 (75%) surprised that upper canal is shorter total 14:27, 4.5M

Tue- softball big-time loss, played 3rd base, basketball 3 on 3 with Ryan, pretty even but won last game,

W- Warm up run and chin-ups

Th- w/ Nate to Granite High, P90X workout, 15 minutes jumping hopping lunging, with 30 yard run b/w for 1k, 3.5K one way; 5M and brutal plyometric mania, went into the red and had to get water, didn't help didn't have breakfast

Was sore Friday so just did an easy jog to warm-up and decrease soreness.  Saturday at NW Rec Center with Jason & Rebecca and Nate & Rylee. Race was shortened because we went over the 1st bridge on the 2nd loop, Daniel McK was manning the bridge but there were only 8 people in the race.  I let the young Rec kid Jose go out but when we passed the 1st bridge on the 2nd loop he wanted to turn and I showed him we went straight so psychologically he died.  I felt pretty good about things, just wanted to tempo run, getting ready for next week Bluffdale. 

Mon - Tempo run, just felt good, ran canal to homestead and beyond, hopped fence and felt great. Talked with Allison (Farnworth's) girls on swingseat.  1hr total 8M

Tues - Bball 4 on 4 felt really fast and strong, reading the Bowerman biography, hard and easy days were pioneered by him and scoffed at by other coaches, personalized training is always the key

Wed - Barney wash trail, easy 4, felt a little heavy

Th - bball, softball rained out, church locked, about 2 miles of walking Fri - rest 

Got a little w/u since the start was down the road.  New course, not canal roads, unfortunate but it turned out ok.  We rewarded latecomers but the 5K split-off group left 100 yds in and I followed the blue/gray leader.  We went thru the first mile slow in 6:49 and after the water stop a bigger blue guy passed and I latched onto him.  We sped up a little and went 6:41 but we were going uphill.  I had some doubts about hanging with him but bided my time. We were on long uphills all the way through 3 miles, which went by in 6:55, 20:25 for 3.  I waited until we were well on the home stretch, examining the beautiful mts and enjoying no sun and overcast gorgeous weather for the run, trying to stay relaxed for my move and the pain that was coming.  Around 4 miles I made my move. Ran 6:31 for that mile, a little more downhill.  I knew he'd hit the turn hard, he was slingshotting the turns and then I'd have to creep back in, and I figured I'd catch up and go by.  I did, but he stayed with me for a little bit, I refused to look back and pushed it down til we were close to Midvalley.  By then I had 30 yards on him, nothing a hard push couldn't overcome.  I seemed to slow down before the final homestretch left turn, I was feeling the pain but knew I'd have a downhill and finish close.  I was so focused didn't look at my watch but I ran the last 2 miles at about 6:33 pace.  Had a sprint and Matt took pictures, he had even seen me following the guy midrace and wasn't sure I'd beat him. 

Afterwards bugged out early, got my trophy and drove with Dad & Mom to Holladay to see Nate.  We didn't see him finish but got to see some real runners.  He was 5th, faster than last year but a lower place.

What oh what did I do.  Sun ran home from parents 2M, then had to help fix garage door. Mon/Tues/Wed, slipped by, H for dinner M/T; Tues, softball won by one point, b-ball, I did a long run all the way out to 5400 W on the canal Th. morning, 8.5M

Sat- intervals at Copper Hills, 2 200s at 33, 2 400s 1:14, 1:16, 2 600s 2:10, 800 at 2:56

Sun - around South ridge park w/ Dominic, ran in circles and figure 8s for 30 mins

Mon - cats to shelter, carried lots of water bottles for an hour (putting labels on bottles for W. Jordan parade) so felt tired; realized I'm still not in the habit of running, I come to day's end and say, "I haven't run yet."

Tues - Ran to parents to feed chickens, then home, then to aptmts around course and home, 4.5M

Wed - eventful day but didn't involve running, prepared baby room and prayer and music in evening

Th - ate a lot in the afternoon, grazing hard cuz no good breakfast, ran for about an hour around T-ville rec, slow and full and hard, 5M

Fri- shakeout in the morning to get ready for race 2M

Sat - After an inauspicious start by the mayor I found myself behind Michelle Sim. & Emily Jameson, I thought that I'd be happy to finish as fast as them so I tucked in.  After the first hill Emily dropped off, probably wasn't racing.  I stayed with Michelle until close to my parent's house and then just started to pass.  All the T-ville track club was there & I wasn't sure I'd beat them but I was feeling good.  Left Michelle behind and passed people, I was 8th at Calvin Smith thanks to a guy telling me so and I could see all my competition.  Teren of course was 2 minutes ahead at that point but I passed Oregon and Monty's little bro and headed downhill to the canal sitting fifth.  Hayden Santy was 75 yards ahead and I kept inching towards him.  I wanted to lay off the pace a little but I saw on my watch that we were running pretty well and I caught Hayden about 1/4 mile from the ending turns.  I thought he would put up somewhat of a fight but when I started my kick at the turns he didn't respond.  Kicked it in and am ecstatic with my time.  I thought I could probably do 19:30 but the whole race felt pretty easy. Feel like I'm getting in decent rec runner shape and maybe with some consistency can be a real runner. Ran Leah in, she was 28:45 getting used to altitude.  Overall, Teren 15:35, Monty 18:30?, White on red (passed by Monty last mile) 18:47, mua 19:01.

 Sun - short 15 min shakeout 2M.

Mon - at East High w/ SLtrack club, ran an 800 w/ group, then 2 with BK, 2:50, 3:00?, then one with Neal 3:01. Cooled down but felt a twinge in right midsole so only went 800. Ran in racing flats in last race and right calf was a little tight.

Tues - softball close win 13-12 before drive to Millcreek, I was 1 for 3, B-ball good with some new guys including a good guard on my team that matched Ryan's intensity to his dislike

Wed - fr/ Parents to Redwood cemetary and around, bathroom break then W thru neighborhoods and back on canal, late morning run after breakfast with Les & Miriam and watching Dominic 

Thu- Good b-ball w Penny, played 3-2 zone to beat team, hustled and made shots around basket

Fri- sore, did longer loosener run along S. Jordan canal, hopped fence, then back, enjoyable, 5M

Sat- 6 am race, 1.5 w/u, started out about 10th running out of the park, by the time we got onto Redwood road, I was keeping pace with a guy and we maintained.  Steve Olsen wasn't going to be caught, though the 2nd place guy looked like he wanted to try, then a longer haired guy, then me and my partner in legs.  1st mile marker was off, I had 5:30, then I think I had close to 13:00 thru 2 miles.  We went up the Redwood hill north and were 50 yards off 3rd guy.  On the downhill I edged up and caught him by the time we turned East.  He complimented me and I opened up my pace. 19:45 at 5K. Coming back S thru miles 3-5 the 2nd place guy popped out of a yard only 45 seconds ahead, he'd made an unwanted pitstop--he was having stomach issues.  He even walked a little so I vowed to make an effort to catch him but when he did run his pace was faster.  About that time we hit the 5Krs and I lost sight of him.  It was good to be passing the 5K^rs, you couldn't help but wonder though if they thought you were a late racer or if they knew you'd already run more than twice as far as they had.  I felt like I did slow down the last mile, closed in 20:15 for last 5K.  BK was there, he'd run 5K in 18:00 for 4th, 3 guys hitting 17:30.  Olsen was about 35:15, he's won the Grand Slam 2 years ago, I was a minute behind 2nd but had to report my own time since I didn't have a comp chip.  H had picked up my pre-reg packet.  1M c/d  Good race, felt pretty good about my effort, maybe 85-90%. 

Then went to watch Murray 5K, rollerbladed and had a great time watching Teren pull away last mile for 14:40, Nate hold on to 6^th even though recovering from injury in 16:00, Jamal 4th, talked to him, he's excited about his racing smarter and better now.  Talked to Coach Jameson for a while afterward.  Then rollerbladed the W.Jordan parade where we passed out 2500 water bottles; we could have paced ourselves better, we had an 1 _^1/2 hr wait at the beginning and I was scolded by a guy who said I got his baby wet.  Pool party at D&A's, good stuff.

Sun- rest; Mon- little sleep but found myself near Copper Hills team so ran with them, stretching and drills, then 5.5 out past 2nd roundabout to flagpole and back.  Ran with Lane who'd graduated and is in marathon training, we closed pretty hard, and against the wind, was good to run with a group.

Tues- CHXC in weight room so I did some arm work, then ran barefoot around grass for about 20 min, effortless and free, put shoes on and did 1.5 more, beautiful way to start the day. Ran my race in my trail shoes, and here too.

Volunteered for USATF meet, didn't run, pretty tired from sun.

Thu- ran at Copper Hills, they were doing weights so ran on my own 30m neighborhoods, saw Greg & Suzanne's house

Mon - speed workout with sltclub, 400s with, one w/ group then with BK who was doing mile repeats. Ran head and tail with him, 5 400s, then 2 800s with group and a final 400, about 6 minute pace, 400s maybe faster; 1.5 m w/u c/d, 2.5 total

Tues - softball, big inning loss, b-ball 4on4, Wed- short run from Joe's auto to Mark Twain; in heat 2.5

Th - b-ball, Fri - morning shakeout to park, snagged balls in field, ran home, hot 3M

Warmed up along Porter Rockwell trail, wore racing flats

Demetrio seemed to want to get the race going so we started off, I was about the 5th row and dodging in and out of people then I just got in a pace that felt good, I guess it was fast because I started passing people immediately, Susannah at 1/2 mile. I felt like I wasn't overextending myself so I kept going, after the 1 mile mark I opened up on the downhill still just feeling totally within myself, passed Carol and other people, after the 2 mile mark I kept picking people off, I saw Michelle Sim. ahead and thought it was possible to catch her, passed Mel Lemon and others, I would go right by most people up to the 2 mile mark, after that I would latch on to them a little before passing, I was feeling taxed a little bit but still felt really strong, especially in passing so many people.  After the turn for home and up the hill I caught Michelle and kept going, here my mind told me that my body was hurting, it was the first "slow down" moment, which I think I ignored.  We came around to the park and I started my kick and was surprised to find Mel beside me, I know he's a Master's runner, he had latched on and was kicking it in.  I outkicked him but didn't go through the chute as I hadn't registered.  I felt great about my time, 2nd fastest of adult life.  This race was beautiful, I probably passed 50 people during the race, talked to Mel and Doug afterward, kicked it in with Mark, Nate was 4th off a slower first mile (Teren was warming up), 15:46, he didn't go with Jamal, who was 3rd.  I still feel like I'm not really training hard, I still don't run every day so I'm really happy with my result.  .

Mon - easy 45 minutes around neighborhood, school and house that looked to be on fire but was some Tongans BBQing.  Ran late nite, easy 5

Tues- lost softball game, was 1 for 3 in centerfield, but between Mark and I we were 0 for 7 batting.  I had a pop up, short center, long center, and a great 1st base line drive that hit Liz to record the final out of the game.  Whoopee! Played b-ball 2 on 2, Kurt & I won last game against Ryan and HSr Jordan. Ran from home to parents to pick up Heather's van. 2M

Wed- rest, Th - shakeout but left knee buckles every once in a while.  I'll just rest but I have softball tonite. 1M

http://www.strideracing.com/2009/july/10K_OVERALL.HTM

 Got to the start at the national anthem, w/u running uphill.  Felt pretty good, just tried to let go of the anxiousness of getting there late.  Told Pilkington to kick butt. Started at front but was surprised to be passed by a lot of runners.  Relaxed until 2 miles.  Somewhere after that Carol passed me and then I think I got a little more aggressive and passed her back.  There were 2 guys in my age that I stayed 20 yards behind, one Wasatch athletics guy that had passed with Carol and another guy with the blue 10K shirt.  We passed some stragglers but there also seemed to be people passing throughout.  I guess I'm in with the better runners, harder to pass and harder to go with.  I did end up catching an orange and gray spandex girl but I think Megan Call came on at the end and passed us, she was in black, I was impressed with all the strong females.  The last 2 miles I was feeling it and just hanging on, I think I could have pushed the downhills more and also could be stronger in the long threshold work.  The last 3/4 to finish felt long, I did have a little kick spurred on by Mel who outkicked me.  I feel pretty good being a minute faster than I've ever been but also having the urge to be more competitive.  Got to beat 36:18 on a flat 10K (what my dad says he ran!?).  Congrats to all those good runners out there, I was impressed.

Rest on Sat. Sun passed out flyers to houses, ran w/u along 4 rds of neighborhood, then canal road N to 7800 Jordan commons, interested in knowing where canal goes from there.

Mon - sp workout, did abt 5 400s with group, cruising pace, some anaerobic 200s (4), a cruising 800, last 400 with Larry in 71 seconds, then a sprint 100. Felt good, could just keep running with various people, fun stuff.  Trying to goal orient my fall schedule including the good cross country 4 miler at BYU.  Maybe a half, just want to be strong and competitive now that I'm fit.

Ran to T-ville park and played the frisbee golf course 2 1/2 times. Pretty fun, figure 5 miles.

Sat - w/u easy 2, started on track and Jamal took off, got around the football jocks after first 1/4, then passed final football guy around school and was sitting in 4th, when we got to the neighborhoods I passed the 3rd place guy and then another guy came up on me (Kaden?), I was biding my time until canal street and the halfway mark.  I could have gone with Kaden since he was running the same pace, he was 30 yards ahead and we slowly caught 2nd guy, then I caught up to Kaden and he slowed way down for the San Fran corner. I ran it in and had a decent kick at finish. Just trying to run a tempo run and do just enough to finish 2nd.  Jamal killed it in 16:22.

Gotta put it down before I forget it, not that I could forget this week.  Quite eventful. Anyway, rest on Sun, speed on Mon, came a little late for an up and down ladder, started at 600, then 8, 8, 6, 4, 2. Ran well, leading out.  2 1/8

Tues - at Dan's cabin, did a quick 2 to the end of the dirt road they live on, Aspen, good thing too because got no sleep that night when Becky's water broke 5 minutes after we got home

Wed - Bonneville shoreline trail for an hour, over to Red Butte canyon, up and up til ready to turn back, preparation for being an excellent coach to my wonderful wife the the birth of Phineas, a star runner in the making. 7M

Th/Fri - rest/getting used to Phin

Ye olde Sugarhouse course. Saw an Alta guy that would win, mostly rec runners, got out in about 8th place, then slowly passed everybody except for one guy by the time we'd hit the entrance. Caught up to 2nd place guy through the flat stretch after downhill, would have held back but I was feeling good and didn't feel like I was pushing it that much.  Alta guy cruised to 17:22, I tried to just tempo run it, 2nd lap started to hurt, when we got to straightaway finish I could hear muscular 3rd place breathing down my neck so I sprinted it in.  Feel pretty happy about the time since I'm still waiting for all out mode. Talked to ultradistance guy afterward (Jeremy?) who ran it in with his young son.  He's done half a dozen marathons and 50Ks this year including a start at your own time get there by midnight half marathon at Hobblecreek(?) the night before, he also ran the 15 miles home. Cheers.

Want to prepare for Top of Utah half, just putting it out there.  Walkie-talkie (H) Sun night and quick out around neighborhood. 1

Mon - speed, 1/2 w/u, 1 mile alone, then 1 with faster group, Carla was running 2M intervals, a 300 with 3 girls and Doug and Neal, another mile running with Carla and (insert BK's ex's name here), a 300 with the other group, finally a mile with black shorts guy in 6:27, (about 3 1/2 laps) g

Tues - b-ball 4 on 4, won a good won with Brandon and tall guard, then lost next and the rubber match, felt strong and fast, haven't played ball in a week and timing on lay-ups was off, but glad I was getting to the hole

Wed - along trail by Copper hills, E to back hoe, then dirt, back under tunnel W to end and back, figure 6

Th- B-ball,- Ran to T-vill park and discovered where the end of canal road goes, crosses Redwood and back, ran on 2200 back to parent's, 7M, later at night, petted kittens, then decided to race

Sat - Drizzling in the morning, ran around park on grass and then came around to see people coming out getting ready to race, jogged to car to take off sweats and had to take my shoes off, which unfortunately was enough time for the race to start, the race director apologized but it was okay.  I cruised and passed all 40 people except for 3, one Skyline kid in lead and 2 girls stretched out.  One girl I passed before 1/2 mile, the course was slightly different, running into the neighborhoods, but overall a better course, logistically no different.  I caught up to the 2nd girl by the halfway point, she made a few challenges, but when I wouldn't go away and after I said, "Let's catch that guy"  she dropped away.  The HS guy slowed a little, I felt badly that I wasn't able to run the race with him because we probably would have run the same pace.  As it was I pushed myself harder than I wanted to and harder than I would have if I had started with him.  My estimate is that I started a minute behind, he ran 19:23, maybe I ran 19:10.  But the race was awesome with prized, a net $60 profit with age group $50 and pizza gift card raffle minus $15 entry fee.  Ran the course back 1 M and cooled down. 

More sore than I wanted to be, Sun/Mon rest, Tues long run NE canal road to Hunter HS, did some upper body stretches to take away trapezoidal tightening, felt like I got into FAT pace but then recovered, out for about 1:45, 10M

Tues - b-ball until Ryan and little bug got into it, H sprained her ankle, vegged a little bit but Th b-ball was pretty good, not really getting winded, didn't score much and Subway lit me up one game but we managed to come in and win the first game, a lot of parity actually,

Fri- ran in morning heat to T-ville Park, found a guy from Cottonwood JV and ran with him around canal and home 5M

Hiked Timpanogos Peak.  Doesn't really count as running but it was a leg workout.  Started at 6:45 with Chris, I pushed it from the saddle to the top and got some VO2 in, I still had water and a bunch of food left at the end.  Could have used better socks, the bottom part of my feet was sore and my hands stung from braking down the snow bowl.  Wasn't really sore the next day, but Monday felt neuromuscularly weak. 

Ran Tues around park Cove bend before softball, a game which I played left field in and we had some good athletic girls but the other team stomped us.  B-ball lost a few games before finally winning last, Curtis commented on my good attitude. 2M

Wed- usual activities, some good, some bad; Th- finally hooked up with Tville team, talked with Tera, weights with team, some recognized me but didn't get a formal hello or welcome, ran with some of the JVrs after to Great Harvest, had some bread, then back along canal road, feel hot and heavy, but maybe due to weight-training, not sure if I'm ready for the half but will persevere, slightly sprained left ankle from B-ball tues but played great on Th on a team w/o dominant egos, I felt like the go-to guy, had some good lay-ups and handled the ball well; Fri rest

My 2nd half.  It was a great race.  Ran up the canyon for a warm-up, a little delay at the start for the 2000 runners to get set, got off well, just taking it easy and fairly soon saw Mel and Carol and paced behind them about 20 yards.  We got into a long train and the canyon was beautiful.  Not sure what any of my splits were, I say people looking at watches and I was tempted to ask but never did.  After 2 miles passed Carol's fiance and then by 3 I was feeling it a little and was worried, it may just have been getting used to the downhill.  There was a guy I was running with a little that I thought had good pace and stayed with us a while.  By 4 I was caught up to M & C and just paced with them.  Carol was a little ahead and I asked Mel what his pace was, he said 6:37.  I stayed with him but when Carol got 20 yards on us I knew I'd regret not going with her.  I stayed behind her and watched her pass a few people, there was a girl in light blue she passed but then at 6 this girl got back on her tail and passed her back, I was right there to see it because I was ready to pass them both.  That was between 6 and 7.  Each mile I just set as my pace to pass another person.  I made a conscious effort to start going faster after mile 6.  Through some turns and at the end of the canyon I think I passed a few but there was a good chain of runners.  Black sports bra muscular girl, shirtless guy with heart moniter, girl in orange outfit, then me, stretched out over 250 yards.  I felt good through mile nine and then the miles really seemed to come slowly.  We started coming into town and there was some uphill, but I told myself to stay positive.  There was a guy I passed in white (Andy B?) between 9 and 10 and then I got on the back of orange female (Mischelle Allred) by mile 10 but with the uphill couldn't catch her.  She stayed away from me and I felt like I was hanging on.  Through the long stretch of miles 11, 12, 13 I stayed fairly strong.  The last mile a forest green HS kid passed me and did what I had wanted to do for 3 miles, he passed orange outfit.  Then in the last homestretch my friend in white caught me and told me to kick, we opened up and after mile 13 kicked it in, I was happy to have a kick and couldn't pass him, nor did I feel like I could kick any harder.  After the race I had more pain than I think I can ever remember.  I kept telling myself how humorous it was that I felt this much pain but I was supremely happy with my effort.  I could not run a step.  I walked/limped/hobbled around for a cool down and tried to stretch, even my shoulders were sore, especially my right one.  Happy with myself that I pushed to a limit I've never felt.

Sun/Mon rest, pretty sore from race.  Tues - b-ball, couldn't quite figure out how to stop Ryan.  B-ball isn't running. 

Wed - Ran at W. Jordan park while/after watching Regional meet, T-ville did pretty well.  Pretty good loopy course, I ran around afterward and was feeling heavy and a tad morose. 3M

Th - ran to T-ville park and around, maybe 50 minutes out, felt heavy, unmotivated, 6M, no b-ball, instead Darius Rucker concert. Nice evening

Fri - the competitive fires I know aren't strong

This race is great. I was last after the 1st 400 yards and was trying to keep it cool but I ended up going through the first mile in 5:50. I was in gloriously last place, except for a 41 year old dad who dropped out.  I told myself that I would just pass people mile by mile like in the half marathon, but that's not the right thing to tell yourself in such a short race.  I did pass a guy at the mile and half but I had actually slowed down to 6:20, 12:10 at 2, 18:40 at 3, so 2 6:30s.  I was severely disappointed but I have to consider that I really spent myself last week.  I'd love to have run a smarter race, but I was already 30 yards off the back and just getting to the track when the leaders went through the mile.  I did manage to pass 5 peope, including a Runner's corner guy who forget there was a 4th lap. I also caught a guy who passed me back with 800 to go but I kicked by him, not much of a kick, and I did push myself, I just wonder if I'd run slower at the start if I could have been more respectable. It's funny to me that my mind wasn't completely processing as I was racing, I think I had spent myself, I did get an encouraging comment from a girl during the race lauding my perseverance.  I actually was able to look back on the track and see Miles Batty finishing when I had a mile to go, that was fun.  I was pacing myself up the hill to the baseball field and then trying to push on the way back.  Even if I were 2 minutes faster I wouldn't have been in the pack.  I love the fact that this race can show me how much more I have to do to be a good runner.  I don't care if I'm almost old, just do it.  17:00 5K, that's respectable.

Sun, Mon - rest, Tues - B-ball, played pretty well, running and gunning, ran late night afterward S around neighborhoods to open park (S of 5400), good but felt a little peaked. 4.5 M

Th- b-ball, got a little physical with Penny, am driving to hole better, tweaked the outside of my left knee, also the right achilles hurts, Fri - ran a little in good shoes from Salt Palace, 1/2 mile

Sat- after Greek festival went running to Park across Bangtr, did some loops, felt good and strong, knee was fine but Achilles started to hurt, running on uneven grass wasn't the best idea, had to jog last 1/2 mile 5.5m

Mon - was going to run with track club but rained, Tues- played pretty well but lost every game, need to let it come and realize other player's weaknesses and strengths, tweaked knee again.

Got out around S. Jordan's neighborhood, a few loops looking for Antonio, then to neighborhoods and some tempo, got a little peaked.  Cleansing, healing, soothing?

So after the knee tweak I didn't do anything. Took some time off from everything and was gimpy.  Then I felt good enuf to run Mon and did a really quick 25 min before discipleship, then on Matt's couch the knee felt like it was tweaked, by the time I got home I could not move it at all, had to crawl.  So I rested and finally Friday felt good enuf to rollerblade, went around the neighborhood and found a good plastic jump and semi-impressed 3 preteen boys going off it, though one said his mom went farther. Awesome! :-)

Took Phin to Orem and watched all the races, yelled at Jamal to not take the lead and he didn't and ran a good race. I let the girls watch P while I ran the open race, sat back at back of pack at start.  Passed 3 at 1/2 then watched an older lean runner coach and a girl duel it out 75 yards ahead.  I wanted to lay back through one full lap and then push, followed the plan exactly and started to reel in one fish on the way to the dueling couple, another fish came on the hook and then on the downhill with 3/4 left passed the coach.  The girl was catching another guy and paced with her around field, passing with one turn to go, tactical mistake in not sprinting up to the next guy before the turn as we both sprinted and he didn't gain on me but I couldn't catch him.  The straightaway is too short to wait to sprint until you hit the turn.  All in all feel good about running this kind of race when I haven't really run in 2 weeks, still waiting to be really respectable when I'm only beat by 100 HS boys instead of 200.

Mon - speed workout with track club, ran 3 x 1 mile, 7:08 with St. George group, 6:30 catching up to Doug, and 6:07 with fast girl in black who may or may not have been annoyed that I caught up to her

Tue- B-ball, blow-up fight once again, was the peace-maker but just wanted to keep playing, Marky came after long no-show and made last game winning shot; Wed - can't remember

Thu- no b-ball, Fri- late night at David's house, ran down street downhill, felt good on downhill but coming back got into Fat mode, slightly tempo but at night feels faster to lack of depth perception, 2.5 miles

Sun- quick out in rain before comm. group, neighborhood dead ends up to 54th, 2.5

Mon- rollerblading around block, Tue- before dentist ran down canal road to peri Harry Truman elem, bathroom break, grapes, around school and home, 45 min, 5 miles

Th - ran to parents's, then down canal and 70th S. up Olympic street, hopped fence of K-mart, 6 M

Mon - T-ville District meet, only Mitch qualified for state, ran some fast intervals cheering them on and then did 2 loops around myself, 4 M.

T- w/ Matt at Murray park, 6 250 meter intervals, then light jog up to old horse track, then peri alone, 4M; b-ball, won every game, Th - lost every game,

Sat - after outreach group down church canal to around Jord. Comm up top and aptmts and back, trying to follow canal 5M

Sun - ran home after Dominik's party from Jordan commons, rooftop after bathroom experience, good jog 4M; Mon - slept and a little achy recovering from illness

Mon - with B on bike me pushing Phin in stroller neighborhoods waitg for fish sticks, 2.5M

T- easy? b-ball, W- HS State meet, saw awards and did slightly heavy jog around park and playground while watching H's kids, 3.5M

Th- no run B-ball pretty good, no Penny, Fri morng around CH high pre-race 2.5 M

Sat - missed race BYU homecoming (10-24); love B more than running, watched finishers, amazing gradual but real change in runners 17:30 cut-off runner to rec'r; 1.5 M

Sun - from church to homestead canal to 2700 W; lovely but no dinner 4.5 M

Mon - still strained left knee and right foot below 3rd metatarsal stress; T- b-ball late, played Ryan well, won some; Wed after prayer out East neighborhoods, somewhat tempo 4M; Th - 21 with Steve & olive-skinned, won last game, taking it easy; Fri - missed 2 parties;

 Sat - Halloween dark run with spiked hair jumping Barnstable fence and around Greg & Suzanne's and CH high, 4.5M

T- lost all games ag somewhat younger stacked team, guarded good guard with recovering ankle, one game 15-13 loss; W - beautiful run W after prayer, new shopping outlet construction and long dead -end all the way to Martinez' neighborhood, 6.5 M one long and short fartlek

Ran around Sugarhouse Park Friday morning while volunteering for Frontier Conf meet.  Course seemed a little slow, felt sluggish but enjoyed the aura of college running.  3

Sat  - Always love this race as it is one of only 2 races I know with coffee at the end.  Got a pretty good warm-up in and felt good about the race, chose not to run in racing flats since foot still bothering me, ran in my new Mizuno's that I've had for a week.  Got out nice and easy on the grass to the left of the cars, then joined the group.  Was running easy and wish I could find some running partners but no one seems to race my way, coming from behind.  I thought I saw a good girl in orange that I could stick with, but passed her at about 3/4 mile, then hit the mile, which according to one split timer was 6:30, I was a little surprised at it being that slow, but not really, I was hoping for closer to 19 minutes, but knew I was feeling pretty good. I picked it up mentally (really just maintaining pace) and started to pass patrons, including a group of 4 guys with a lead runner who was breathing staccotically and stuck with me for a little bit.  On the seconde lap I was starting to feel fatigued but looking back I don't feel I really pushed all that hard.  I was trying to catch a young runner and a peer who surprisingly stopped with 3/4 mile to go, I patted him on the back.  When we hit the start point my young friend took off down the road, which was probably what the course now was, a change, while I yelled at him and kept on the trail.  So I added about 25 yards but would have caught up to him, and to the peer who had surprisingly latched back on.  I caught the back of them and it was just as well that I didn't sprint with them as I had reasons for pulling off.  Cooled down a little, can't be to disappointed as I'm maintaining shape, just not advancing it. Really need to heal my foot. 5.5

Sun - ran from church to homestead and was surprised that it was only 30 minutes 4.5 Mon rest for foot