Jeff Banks

Great day for a run again. I started with Cara but finished alone. Full outer loop as well as a loop around the sports park.

Long loop with Ozzie. I was hoping the sun would come out but it never did.

Went to the hospital to visit Ozzie and then off for a longish run. Ran two loops around the sports park and ran the whole creek loop.

Out with Ozzie. I can't believe he was in the hospital yesterday to monitor his heart ... whats up with that?

Just the outside loop with Ozzie and a bit with Cara.

Just another day on the creek with Ozzie. We went a bit faster than usual.

Took the creek as well as a loop around the corporate park.

Outside loop with one loop around the corporate park. This is turning out to be a pretty good week and my legs still feel pretty good.

Finished the week with a freeway loop and a loop around the sports park. The legs feel good but definitely tired. Next week I'll have to drop back a bit on mileage but all in all this has been a successful few weeks with only minor aches and pains.

Long with Ozzie. We went out on the creek, did a sports park loop, around the cement factory lakes, and did a really short loop on the creek and past the school. My legs felt pretty good the whole time but I was too full from breakfast at the start.

Slow loop to recover from yesterday. I felt good but my hamstring was a bit tight near the start. 

I did a run that I'm pretty sure is 12 miles but the time didn't seem right ... perhaps I forgot to push my watch button at some point?

Long loop and also around the sports park. Felt really good and had a nice slow pace.

Warm up, 5 x 7 minutes with 2 minute jog, and a short cool down.We will see how the legs feel tomorrow but all in all a pretty good run.

Out on the creek with Ozzie.

Out on the creek and around the sports park to finish out the week.

Long run with Ozzie. We started on the creek but then went on a loop I've not done before. Only barely beat the rain so the timing was perfect.

Creek loop in the rain and I felt sick. I'm glad that its done!

Ran 3x9 minutes with 2 minutes rest. We just made it without any rain so the timing was perfect!!

Long with Ozzie.

A farlek with Ozzie.

We had an interview candidate in at work so I only had time for 11. My legs felt fine so thats is good but I did want to go a bit more.

Ran easy with Ozzie on the creek. His calf is a little tight from the intervals the other day so hopefully that will clear up.

Managed to not get too wet today which I will declare is a win! Pretty good run and I still felt relatively good near the end.

Managed to get in 13 on the creek before going to the spring sports meeting.

Did 5x7 minutes again today and felt really good. We started in the same place as last time but I ran the 2 minute recoveries backward and changed the cool down a bit. I started with Ozzie but he had to drop because of a tight calf so I finished alone. Its definitely harder on your own but I still got it done.

Bad news on the Amador Valley track and field team ... they named an incompetent head coach. I was pretty upset so I ran a bit harder than I should have but oh well.

Fartlek run today ... 1,2,3,2,1 min with equal rest. I felt pretty bad starting into it but the actual workout went quite well. Ozzie is still out for at least today resting his calf.

Easy run on the creek. Cara came with for 20 minutes or so but other than that it was quiet, wet, and cold.

A beautiful day at last and I was going to take advantage of it! Got in a good slow run with Ozzie. This weekend I'm breaking the work into two medium runs instead of a long run because we are running the Kaiser half next weekend.

Made it two pretty long runs this weekend and am quite pleased with the way my legs feel. I'm going to keep up the mileage through Wednesday and then come down a bit for the race next Sunday. Hopefully I can shake off the rust and get a nice feel for how the training is actually going.

Out alone on the creek. Today I was incredibly tired but my body felt pretty good ... go figure.

3 x 9 minutes with 2 minutes rest. I was super tired again today but had a really good workout. Covered much more distance than last time I did this workout so that is a good thing.

Did a run for relief to benefit Haiti today. Managed 28 laps in the 40 minutes ... more than I wanted but its for a good cause. Ended up at $516 so thats a good thing.

8 x 300 meters on the track plus warm up and cool down. I haven't run that kind of speed for a while so it was tough but my legs recovered really quickly. I'm starting to look forward to the race this weekend.

Ran just under an hour today. Race day on Sunday but this isn't really the focus race. Hopefully I can shake the rust off a bit.

Short run just to get the blood flowing. We will see tomorrow how things are going.

Pretty good shake out race and I managed my PR by just over 3 minutes

1- 6:08

2- 5:41

3- 5:39

4- 5:56

5- 5:52

6- 5:28 

7- 5:41

8- 5:47

9- 6:06 (9 and 10 must have been off somehow)

10- 5:33

11- 6:08 (turned around into the wind)

12- 6:05 (still into a hard headwind)

13.1- 6:37 

All told I was pretty happy with it and feel pretty good. I'm not sure I could keep it up for another 13.1 miles but I guess my goal pace for a full is a little slower. Tomorrow we will see how the legs feel. In the end  I'll call it a success. Also we were 3 for 3 PRs today ... Ozzie ran 1:12 (1 minute PR) on a bad calf and Cara ran 1:35 (8 minute PR). 

Recovery run today. My feet hurt a lot but my legs feel just fine.

Feet are still quite bad. I got a huge blood blister on Sunday and have been walking/running odd which has made another part of my foot hurt. There was only a little blood on my sock today and in general my run was less painful than yesterday so this is good. My legs still feel fine but are definitely tired.

Nice easy run ...

Easy on the creek again. I'm still somewhat tired and I think a little tiny bit sick. Still its good that I've been able to make my way back upward in mileage quickly after a relatively hard race.

Just 11 on the creek. My hamstring was a little tight today so I took it kind of easy. 

Led the new vaulters doing 2 x 4 x 200m on the track. Then in the afternoon I went for a slow 14.

My hamstring was a little tight but I really wanted to get in a little mileage today. I just kept the cadence high but the pace low and had no trouble at all. We will see tomorrow how it feels ... 

Led the workout for the vaulters this morning 3 x (250 150 100), actually did a lifting day with them, and then went out for 13. My goodness I have lost all of my strength ... my arms are going to be very tired!!

Pretty sore today ... just a slow run on the creek.

Had horrible sleep last night and a stressful day. My run was pretty bad today but at least I got it in. I wanted to go 12 but only ended up at 11.

Felt much better today but still somewhat out of it. I've got to get back to the speed soon but today was not the right time for it. Perhaps next Tuesday I'll get back on track.

What a stressful week!!

Finished up the week with an easy run on the creek. Its trying to rain but I don't think its actually going to do it.

Managed to stay mostly dry the entire run!! Did one loop on the creek with Ozzie and then one loop with Cara. Nice and easy the whole time and my stride felt pretty smooth.

Creek run in the evening starting with Cara. My hamstring is a little tight again and I'm going to have to get that figured out before too long. Other than that nothing notable.

Out in the rain and it was relatively miserable. Oh well I got the run in and thats what counts.

Out on snow ... kind of a different feeling from what I'm used to.

Started out on the lakeline trail but it was a super muddy mess so I ended up exploring SLC a bit. I'll be glad to get back to Cali! 

Out on the creek. It feels good to be back in Cali.

Out along the creek, a bunch of loops around the sports park, back out on the creek, and back along Santa Rita ... felt good the whole way.

On the creek shaking out the legs. I've got to start back into some faster work tomorrow so I wanted to keep it easy today. 

30 minute warm up and then 5 x 7 min.

Just missed the rain.

30 minute warmup and then 3 x 9 minutes. I'm a bit worried about my hamstring but it never gets any worse than a nagging pain. Perhaps if I lay off the miles a little bit it will recover? Other than that my legs feel really good and I feel like my fitness is coming along pretty well.

Out on the creek again. It was a horrible run as my bowels were NOT in a good way!

First half with Cara and then the second half alone. 

Didn't run my long run today in the hopes that I can clear up my hamstring by dropping down a few miles this week ... we will see.

Easy run in the rain. It hailed for a while and it was kind of painful to run but then it cleared up and was beautiful.

30 minutes warm up, then 5 x 7 min, then 15 minutes cool down. Actually a pretty hard workout today but the results were quite good. My hamstring started to tweak a little bit on the 2nd one but felt fine at the end.

Out on the creek. I had to break it up to talk to someone about a new coaching possibility but still the miles got done.

30 minute warm up, 3 x 10 min, cool down. My legs felt heavy and my stomach was tied in knots. Even still I got in a really good workout judging by where I ended up on the creek for the intervals. 

Out on the creek in the rain and with a bad stomach ... miserable!!

Nice easy run on the creek ... beautiful day even if it was a little windy.

Long run Sunday again. I've not felt my hamstring in just about a week ... lets see how a longer run effects that. Other than that I felt good and never really got tired. 

Out on the creek and around the sports park on an absolutely beautiful day!!

warm up, 6 x 6 minutes with 2 minutes rest, cool down ... all on the creek. Felt good but definitely a hard workout.

I kind of ran out of time and tomorrow is going to be worse. I might have to do a morning run tomorrow in order to get it in... I HATE mornings!

Had to run early today so I could help out at the track meet tonight. Got in my 3 x 10 minutes on the creek. Its amazing how much slower you are right after you have woken up than later in the day once things are really moving. Ran the pole vault for a meet in the afternoon and made a quick cool down jog around the block for a few more miles.

Just an easy run on the creek.

Vault practice and then an easy run. I checked pacing on the track on my way home and was surprised to see 6:12 pop up ... thats good news I suppose.

I got raisin toast sittin on 22s!! The pace got away from me early on and I paid for it about 1:45 into it. After about 2 hours I managed to put it back together and finish feeling pretty good. My legs were definitely tired but really not beyond what you would expect ... I'll count it as a success.

My hamstrings were kind of sore once I started running. After a few miles everything loosened up and the run was a nice relaxed way to work out the aches after yesterday.

20 minutes warm up, 7 x 7 minutes with 2 min recovery, 20 minute cool down ... not an easy day!

Easy day on the creek. My legs felt great but I was kind of tired all day.

warm up, 3 x 10 minutes with 2:15 recovery and cool down. I started out feeling pretty poor but the workout itself was really good!

On the creek on a beautiful day. Legs felt great and we get a whole weekend to relax!

Out on the creek and I felt terrible! I knew my stomach was going to be a problem right from the start. I was going to go a little longer, but it just didn't seem work it to slog that one out given how I was feeling.

Ran way too soon after a big breakfast and had to suffer through it. Oh well its done now and I've got the whole rest of a Sunday to do other things!

Creek run and everything was fine. I was really tired today in general but other than that nothing to report.

Great workout today ... 7 x 7 minutes with 2 minutes rest. I cranked down on the pace a bit from last week and had a really great workout. I was a bit worried I had spent too much on the first 3 intervals, but I just kept with it and the workout went quite well.

Recovery run in the cold and wind. Well cold for here anyway :).

short on time but I got in my 3 x 11 minutes in. Not a great workout but not too bad either.

Easy run in the drizzly rain. Actually it felt quite nice but it was hard to convince myself to start.

Great day for a run!! Got out on the creek and relaxed for a nice easy day.

Last run of any real length before Boston. Felt pretty good even if a little bit tired. 

No work today so I ran with the distance kids.

8 x 7 min ... what a workout!! I wasn't sure I was make it through that one but I did. It definitely feels good to have that one behind me.

Recovery run. I was not sore but definitely tired.

Warm up, 3 x 12 minutes, cool down. A great workout even though my legs felt really tired to start off.

Recovery on the creek. Legs were tired but not at all sore.

Slow on the creek. 

Just making sure not to drop the mileage too much before Boston. Legs felt great today.

Easy run.

Today I am sick ... what a bummer. I still wanted to get out for a few miles but the workouts will have to go on hold. I figure at this point there is nothing I can do to help myself for Monday other than not hurt myself by doing something stupid. Tomorrow will be better.

Still sick but perhaps a little better than yesterday. My run actually went OK but I didn't want to do too much.

Just keeping things moving. Felt great ... I'm ready!

Did a little tempo ... 1 min on, 1 min off ... Felt good.

A few miles on the treadmill in the hotel to get the blood flowing for a stretch.

Around Boston a bit. Got lost ... found my way back to the hotel ... all set and ready to go!

OK this was a mixed bag. On the one hand I ran a ~4 minute PR but my race was horrible. I'm still trying to figure out exactly what happened, so I will write more after work, but here are the splits:

 1) 6:13

 2) 5:51

3) 5:50

4) 5:46

5) 6:05

6) 5:52

7) 5:57

8) ??? mile marker in the middle of a water stop???

9) 11:54

10) 5:57

11) 5:59

12) 5:55

13) 5:57

14) 5:59

15) 6:11

16) 5:58

17) 6:25

18) 6:28

19) 6:14

20) 6:29

21) 6:48

22) 6:13

23) 6:27

24) 6:21

25) 6:43

26.2) 8:12

As you can see it looks like I bonked, but I really wasn't that tired. I knew I was running slow after 17 but just didn't speed up. A few items I think might be contributing: 1) I was sick all last week and didn't really get better by race day. 2) I need to eat a bigger breakfast. 3) I need to train on more hills. 4) I need to not mentally check out after setting myself up for a great race! Live and learn I guess.

So, after thinking about it some more I think some of my trouble was that I let my blood sugar get too low. I didn't eat enough breakfast and what I did eat was too early. Then I probably should have tried to keep the sugar coming in drinking a little more gatorade at the early water stops. I just don't remember feeling like I was hurting that much during the race and then today I don't really feel all that sore ... it doesn't seem that I ran up against my fitness level. Rather, I executed the race day prep really poorly. Any ideas from the more experienced folks out there? 

Oh one more fact. I nearly threw up at mile 12, again at mile 18, and again at 22 or so. I don't know how that fits in with everything else but maybe someone does? 

Just a few miles to try and get the soreness out. Actually I'm feeling pretty good with no joint pain at all. Now I have to decide what to do next ..........

Another recovery.

Feel just about back to normal but I had to run the pole vault put today. Now I've got to decide what race to target next. 

Nice run with no particular purpose. Feeling good.

Just a normal run out on the creek and back through the tennis park.

Nice and easy ... feeling good except the tendons on the top of my left foot.

Easy run.

Still trying to figure out what to shoot for next. In the meantime I'm just trying to keep the legs moving but give myself a break.

Slow and I felt pretty heavy. The St. George draw is in a few days and I put in as a group so perhaps that will be next up.

Nice day for a run but I just wasn't really that into it.

Just a few to keep the blood moving. I've decided to take it easy and recover for a few weeks before getting started building back up for St. George.

Did my cholesterol test today and the fasting really messed me up! My cholesterol came out fine as always, but the doctor actually told me to work out more in order to reduce my systolic BP number ... whats up with that!!

man, Lucas broke his arm today ... what a bummer!

Rode Palomaras with Bill, call it 10. That was my first time on a bike in quite a while and it is definitely not the same as running!

Have some keen pain and have no idea why.

No run today ... trying to fix my knee before it becomes an actual problem.

I think I've got some mild tendonits. I'll keep it under watch but for now the ice seems to have done the trick.

Still quite tender on the knee but no sharp pain ... tomorrow will be quite telling.

The knee is still tender but not sharp and not really all that different than yesterday. 

Its finally getting hot!

Ran with AVXC today. Felt fine and no pain from my knee. We will see tomorrow.

 Ran again to PV practice ... still OK on the knee.

Thats 7 days in a row finally and I don't feel too bad. My knee is still a bit tender but ...

ultimate frisbee and then a run ... feeling pretty good.

10 in the morning with the cross team

jog over to AV for 3x3x100 and jog home 

Back to the old loop again. Feeling OK but it was pretty hot today!

Ran before cross today with Ozzie.

To school to deal with the vaulters and then home in the afternoon. 

Easy on the creek.

Ultimate with the jumpers and then on the creek. I must have worked hard in frisbee because I bonked during the run.

On the creek

On the creek.

11 in the morning with the cross country team. Felt good but my shins are really sore.

4 to run the vaulter practice in the afternoon. 

Good run with Ozzie. My shins hurt again but not like yesterday. On the good side however, the knee did not even enter my head.

On the creek. Too fast but I got kind of bored running alone.

Just a run on the creek. It was late when I started but that made the temperature really pleasant.

A creek run before work. I had to get at least a few in early so I can pick Cara up from the airport on time :).

Just a few more in the evening before getting Cara. 

On the creek with Ozzie ... pretty hot and a little windy. Coming downwind was sweaty!

Creek ... still hot, but not nearly as bad as yesterday.

Run with the cross team in the morning and head over to see the vaulters in the afternoon.

Back to the Sunday routine. I was way too full at the start but somewhere around an hour things stated to feel a bit better. By the end I was rolling nicely and feeling good.

9 with Ozzie and then a new loop to bring it up to 11.  Felt good even after a longer run yesterday.

Morning run so there is time to play ultimate with the kids in the afternoon.

Ultimate and another 40 minutes in the afternoon. 

on the creek.

Back on land but I'm a bit sick now. Run felt terrible and I was really supposed to go 15 but between the heat and my body it was not going to happen.

Finally got a bit of bounce back into my step but my head cold is still not quite through. Tomorrow should be almost 100%.

My first workout in a while ... 5 x 5 min with 2 min recovery. Still a little bit of a cold which makes it harder, and it was pretty hot outside. All in all a tough workout but thats what I expected for the first time back in a while.

Just a short recovery. Feeling OK and my cold is gradually getting better.

3 x 8 minutes. Felt pretty good but my shins are still a bit sore, and the cold is still not entirely gone.

First day in Brian Head.

Running at altitude was pretty tough but I got it done.

Had to break this into two runs and it was questionably 16 but there you go.

Long warmup, 5 x 5 min with 2 min rest, and a long cool down. My legs felt fine but I had some stomach problems.

Just mileage. Felt pretty good but my usual route on the creek is under construction ... I'm really worried they might pave it!!

Warmup and then 3 x 9 min with 2 min recovery. I got interrupted by the trail being closed and had to hop a fence. Also I ran the start of the last interval too hard and paid the price a bit near the end.

Ultimate frisbee with the track kids and then easy mileage. Felt really good on the run even after spending too much on my workout yesterday.

Morning run with the cross team. This was their last summer practice ... man that went by FAST!

Went out to do 19 but ended up closer to 20 I think. The run was quite nice with overcast low clouds for the first 40 minutes and then cool temps with  light breeze for the remainder. I felt fine all the way through which surprised me because this was my first real long run in quite a while. I guess my fitness is better than I thought.

Recovering on the creek. It was a bit hot but I waited long enough that it was tolerable. 

Out on the creek for 5 x 6 minutes. Felt really good but the construction got in the way of one of the intervals ... oh well.

Easy recovery. I ended up going out south of town on a loop I rarely do because I am tired of dealing with the construction on the creek. Rumor has it they will be done tomorrow though so that would be good.

3 x 9 minutes with 2 minutes recovery. Then back on the track for 4 x 200. It was hot today and I felt terrible by the end. Still the 200s worked really well. I started just a hair faster than my pace for the intervals and went 39,37,34,32 ... close to what I wanted. These 200s are kind of an experiment aimed at making sure my body knows how to run a little faster when its tired. Next time I'll have to hit the first two harder but for a first execution when I was exhausted it was not too bad.

Felt pretty tired and had to run after ultimate frisbee.

Very tight hamstring at the start but it loosened up after a few miles. I'll be curious to see how that feels tomorrow. 

Started with Ozzie, rand with Cara for a while, and finished on my own. Not a bad run but it started to get warm near the end.

Hot today and tomorrow is supposed to be really hot!! The run was fine though because I waited until fairly late and ran in the shade as much as possible.

5 x 7 min with 2 min recovery ... this was a tough one!! My car thermometer said 108 today at 5:00 and Ozzie said the bank thermometer still said 103 by the time I was done. I waited until 6:30 to start and managed shade most of the run. There was no way that this was going to be a great workout, and there were many ways to ruin myself so I went out very conservative. I forced myself to keep the cadence high but the pace under control. The final 7 minutes was actually probably the fastest interval, but I was definitely running out of gas. In the end this was probably one of the best executed workout I've ever done so I'm very happy!

It was still hot today but it seemed to cool down much quicker than yesterday so the bulk of the run was actually quite pleasant. I started out on my own for a little but met up with Ozzie for about an hour. Felt pretty good even in the heat and after yesterday.

Finally it was cooler today ... 20 degrees cooler!! Out on the creek for 3 x 9 minutes and it felt great. The nicer temperature was great and they opened up the creek again. It was a good workout too.

Easy run with Ozzie and then on my own.

Ran a 20 minute tempo with the team to see how their fitness was. Not a bad run but probably not the best idea either. Went out after to finish up my mileage for the week.

45 on my own to start off and then finished off with Ozzie. Felt good the whole way through.

Recovery run and the weather was great ... nice easy day.

Out on the creek for 5 x 7 min. Man I was NOT feeling it today and it was a rough go all the way through. Good to have it behind me!

Rough run today but it got done.

Business park for 3 x 10 minutes then back on the track for 4 x 200. Not too bad but it was still hot. I know I ran a negative split for the last 2 minutes as compared to the first 2 but other than that the pacing for the 10s is unknown. The 200s were better this time ... 36, 34, 32, 30.

It was supposed to be 14 today, but my hamstring was giving me trouble so I came back in. Hopefully this is just a dehydration thing!

Got in the workout without feeling any pain from the hamstring. Hopefully it was just dehydration.

Made it though the long run without doing any damage to my hamstring. I thought it was going to tighten up early in the run, but then I just forgot about it and things were fine for the rest.

Recovery.

Ran 6 x 7 min on the creek. I went out at a nice restrained clip to feel out my hamstring. It is definitely not right but it was just a mild tinge of tightness. I'll roll it out again tonight and see how it feels in the morning. 

Easy on the creek. No trouble with the hamstring, but I had some stomach issues near the end!!

Just a slow run today. I was supposed to do a longer interval day, but I am doing a 2 mile this weekend and I want to give my hamstring a chance to calm down more ...

Just a nice easy run.

Ran a 2 mile community race today on a cross country course ... 11:13 I believe. I was just cruising and should have picked off the next two guys but for some reason just sat back. The next guy was Ozzie so thats no big deal, but the next guy was hurting and we let him get away. The leader was an FSU sub 4:00 type so he was well clean, then the guy we should have gotten, the Ozzie, then me.  

Sunday long run. Nothing really to report.

Easy run.

6 x 7 min with 2 min recovery. My hamstring felt good today and I was back running reasonably well. 

Easy run on the creek. Ozzie looks like his calf might be acting up again so I'm on my own for a while ... oh well!

3 x 11 on the creek. I went out quite a bit too hard and paid the price by the end. Tomorrow we will see how my legs feel.

Easy run on the creek. Half with Ozzie and half without.

Running at a cross meet and then another 50 when I got home.

Sunday long run. I ran into Ozzie around 1:15 so we got a good discussion about the XC results from yesterday.

Easy run ... nothing to report.

Had to run early because I'm tied up all afternoon. Its amazing how sluggish you are when you just roll out of bed and hit the road.

7 x 7 min with 2 min recovery. I've got a bit of a cold so I took it out slow. In the end thought I was much faster than I thought and it was a really good workout for where I my fitness is and how I felt.

Feeling kinda sick ...

3 x 10 with 2 min recovery.

Easy run at the ridge.

Easy run ...

5 x 5 min ... felt good even though it was really hot today. I finished on the track so I know I was running ~5:16

Easy run but it was really hot!! I didn't push at all ... just to keep the legs moving.

warm up, 3 x 300 meters, cool down.

easy run

This was a hard day for me. I ended up in the bathroom twice, but still managed to run a PR. The actual running was fairly well executed, but when you have to stop like that its hard to get to your goal. More later.

The splits:

1 - 6:15

2 - 6:07

3 - 5:48

4 - 5:51

5 - 6:03

6 - 5:44

7 - 5:58

8 - 6:41

9,10 - 12:46

11 - 6:30

12 - 6:05

13 - 7:09 (in the bathroom)

14 - 5:46

15 - 5:39

16 - 5:41

17 - 5:58

18 - 5:47

19 - 6:38

20 - 7:27 (bathroom again)

21  - 5:30

22 - 6:07

23 - 5:57

24 - 5:54

25 ,26 - 12:20

I started off pretty well and held back just about where I wanted. Near the top of the Veyo hill I stated to feel my stomach and the pace slacked off a bit. I finally decided to take a pit stop at 13 and came out feeling pretty good so I stepped up the pace. That worked well until 19 or so when I stated to feel my stomach again. Another break in the bathroom and I got back to it. I was starting to get tired and dehydrated from the heat and from playing catchup. Over the last two miles my hamstring was close to pulling so I had to lay back slightly. I think the heat contributed to my problems today, but I'm going to have to think about my diet and make sure this doesn't happen again. I suppose we all have to have an off day at some point. This was about as good an outcome as I can hope for given the circumstances. Still it was a fun race and it was a beautiful morning even if it was a little warm.

Pretty sore but it felt good to move my legs again.

Still pretty sore but getting better.

Running around at our first cross center meet. The kids did pretty well today though!!

Short run. My legs aren't very sore anymore but I am still rather tired.

Just more easy running.

Easy run with Kevin. Nice discussion and I learned more about where he comes from and how he approaches life.

Nice run with Cara on the creek.

To the school and then the first preseason workout with the vaulters. 

Easy run.

Working with the vault kids again.

On the creek with Ozzie.

Out on my own.

Out with Ozzie.

Long loop and sports park with Ozzie.

Easy run with Ozzie. 

Ran the vaulters today.

Just moving.

Out with Ozzie and ran into Scott on the creek.