You get out what you put in

http://www.mapmyrun.com/routes/view/293926085

From H to fav ranch road. Ran w/ keys in hand. Will I or won't I?

Got out w SLtrack club at Highland. Some warm-up and then 3x1600. Tried to keep the pace relaxed and then finish harder. Ran w/ a girl in pink w/ 2 girls in sight ahead. 6:45 1st mile, then pushed pace but pink girl stayed w/ me, faster on 2nd, and 3rd tried to catch 5-fingers girl in orange who'd run 30 miles last 2 days, 6:36 last mile. Saw Tony and Ken, learned Levi has run a 4:42 mile. Good group, 2 faster guys and other girl I sh know.

Ran in the Sojo Half marathon. Watched Nate be in the lead at 1/2 mile, saw him at mile 3 where he ran 4 blocks farther than the next 12 runners and was behind 2 but quickly passed them. I thought he might be upset but he said he enjoyed running with some people for a bit. He won by 5 minutes over Christine, slctrack. I jumped in with Leah and just relaxed for 3 and 1/2 miles. It was fairly cold so just warming up and easing into it was good. My plan was to go ahead of her and stretch and catch her again but instead I went way ahead and stopped at an aid station and stretched. Have had lower back pain for 2 months, sleeping wrong, bad couch, but my back was okay. I jogged with the 2 hour pacers for a bit before again moving up and ran by a Clysdale who told me to stop speeding up, so I ran with him for a mile. With Leah probably 9 minute pace, on my own, 8 minute pace. When we piled down the hill to Jordan Parkway, I hit the sidewalk and splatted. Hat came off, girl picked up my hate. Surprising but no blood. Sped through last 2 miles but this is where it was hurting, hip flexors and tightening. Finished and walked back to run in w/ Leah. Everyone was there for Nate's finish, Leah, not so much. Lower back tight at end, Phin, mom, Amelia there, big-ball bowling and retrieving the car. Feel great for not having run. Weigh 195. Motivated to carry this to Nick Yengitch.

Ran in E. neighborhoods. Just felt good to do it. Some disc golf too and good walk/workout with my Bee.

Just happend to have old Altras in truck so ran from Magna learning center to canal where it ends at Kennecott border. Found good hideaway farm. Loved the feeling of running in a new place, comgining work and pleasure. Passed 3 indifferent HSrs on canal and saw young girl jogging in red soccer shorts at end.

Got new shoes for the 1/2 marathon from before. Black Nikes.

Went up to Ogden to watch Regionals. Did some jogging around the course in between races. Phin didn't like it at first but came to terms with it. Maybe 2.5 miles

Good tempo Sat. running out to see where old Pavilion of old canal road has been torn down. Memories and miseries In the darkness, tempo back, 4.5 miles

Sun. round of disc golf and run to where saw 4 deer in neighborhood years ago. Was it really 20 years ago? 3 miles.

Tues- wonderful run from 144S Redwood along canal road S. What started out to be looking for old Bluffdale course became wonderful run in ravine with river cliff view, hunters firing shots, graffiti, and great loop back. 1 hr run, then haircut and spiffy ball, but even when was rocking, running point and scoring, didn't win.

Thu- fartlek from Mark's in cold and dark, E neighborhoods, speeding up end of roads and jog recovery. 30 min. Again w/ the no winning ball to smart, older team, won one, had to be spectacular to do it.

Fri-sore, wanted to run from old Am. Fork location, instead drove lots extra for coffee mug.

Sun-another beautiful day, disc golf at Park, w/ B & P, met lady who lives in Park house and her cinnamon collie. Some beautiful S curve throws with only blue disc, ran around the course after fam left, then down canal SE in old white running shoes. Mistake, right achilles couldn't take it. Popped out at 3600 but walked last 1/4 mile home in bare feet. 3m

Mon-E of Harvest Elem. dirt roads, took hill to top, military base, refinery, some rock climbing. Alone in world's beauty. Leg workout, hills, top of breathing, trying to be easy. 4 m

Tues-Found canal near 144 S and ran out. Saw where had ran before above Frontline, some Quad kids. Legs tuckered out. Just putting in some pre-race work. 3m

Wed-rest, looking forward to 1st race in a while. Wild notions of 19:30 or less.

Not too cold, which was nice, ran in long sleeve and w/u pants and floppy hat. Felt great during w/u but when I got off the line and turned right to start on uphill my calves and legs already felt sore. Trekked the long uphill first mile, played a little cat and mouse with a tall bearded guy in red, even on flats, he'd stretch the uphill and I'd catch up on the downhill. Was at top breathing pace but knew I was going slowly. As we climbed and hit the halfway left turn I'd fallen behind tall guy and pink shirt lady. Pushed it out a little on the flat back but was probably going slower than 1st mile. Was mentally preparing for hard last hill and push to finish so probably let people go a little too much. One Portland marathon guy totally cruised on flat doing exactly what I wanted to do (Levi?), he'd started late. He said we were doing the hills at 8:30 pace? I did open up on the downhill and passed a few inlcuding a girl in white who'd passed me on the hill. Couldn't catch pink lady and bearded man was long gone. Possibly beat pink lady on chip time. I was happy with my cruise and sprint to the finish, disappointed with the time. The hills really do damage when strength and weight are low and high (192). But I did push myself, needed to lay down to recover. Calves and legs sore, needed this race to shock the system and be ready for NY race. Have done this race 3 minutes faster but I've also done it 3 minutes slower. In looking at my running notebook, I've had a few times where a bad race leads to a better race. Here's to it.

http://strideracing.com/2013/november/2013_cottonwoodthanks5k_overall.htm Bro's bib

Soli Deo gloria. In Christ who is our hope

Sun-finally got out, ran mapmyrun neighborhood overlook. Stopped and stretched sore calves. Just feeling it out.

Mon-not motivated so took Star Trek movie back w/ Phin in stroller, ran Christmas street, calves still sore but added on neighbor loop back home. 2.2m

Fri- ran in morning around neighborhoods, tried to quiet dead-end dogs. Shakeout for race, ran w/ watch for first time, 30 min. or so.

Sat-Snow flurries and cold but lovely. Can remember running in snow before but now when it's on the roads. Slowed down each step but was still fun. Hope this race continues, but we need a new course. Ron almost shortened the course even more before I complained. Kennecott has taken more of the road so it ends just outside of town. Started by pavilion and was immediately in 3rd place. Ran w/ 2nd place guy until 1/2 mile in and asked him how fast his friend was, he told me 17 min. 5K so I didn't think I'd catch him, he probably gained on me just slightly, about 200 yards outside town. I really picked it up coming home, felt like I was cruising and it was hurting, slowed down on last hill around park but since it was such a shortened course not sure how much more I could have cruised if started my cruise earlier. Sprinted in to pavilion and high-fived winner. Was probably 1st master's runner. Great swag, my dad got an elk calendar, Phin got a Bumble-signed baseball. No church lunch for us but gave Neal $10 to give to them. Ran w/ Phin in the 2nd time, he can run if he wants too, he enjoys emulating me around the house so I hope he sees how great running is.

Tues-ran before ball, out in cold, neighborhoods, iffy memory, 3 miles, good ball, won most games, felt really good, then just didn't get out b4 dark and busy til Th. ball, 4 on 4, good strong winning team, at larger stake center. Fri ran home from homestead, tacked on some extra loops in S 54 neighborhoods, nite time but felt great and fast, 3.5 m

Sat- ran E/NE hoods, tacked on a few hill runs on Christy hill, cruising, 4 m.

Mon-good hour run from old Kmart hoods, worked out left knee kink, stretched calf soreness out, found cool loop S of post office, into the darkness 6 miles

Tues-before ball, 45 minutes, neighborhoods, getting somewhat tired of them, but Xmas lights are nice. Played ball well, was supposed to step it up and did so mildly. Then good snowstorm and knew I should run before but didn't. Ball Thu with new kids who watched Tues, some phenomenal possiblities (young tall black kid hit 5 straight 3s) but mostly just playing around. 4.5

Sun-from Xmas party at Tim's, yowsa, ran to 40th West and loop around. 1st 2 miles feeling good, next 2 witht he sorry realization that haven't ran for 5 days 4.5

Mon- with new NB flats from cyber Mon sale. Calves feeling it, hard to get out the door but always feels good to go. Really great sunset, pink on mountains/sky 3.5

Tues-before Xmas eve service, to Xmas street, enjoyed regular black running shoes, NE clockwise loop 3

Wed-Xmas awesome run w/ Nate, like old times that never were. Ran 30 min out from homestead to end of canal road and back, chatting the whole way. What a great Xmas present. 3.5 Never forget the love.

Thu-w/ old gray racing flats, some fartlek cruised to T park road, some threshold running, 4m

Fri- to homestead from Phin's 1st car wash, 2200 W, tacked on a cruise to the dead end, calves working out tightness and intensity/quantity issues 3m

Sat-with Jon G. from disc golf park to home, then made nostalgic run around Bennion Jr. with strength work over and back on bridge, then Jon-inspired push-ups. Love the family, habits and lifestyle. God knows I need it. 4m