BC

15 miles am   Draper 3 loops.  It was hot and really slowed me by the end of the run.  I think with the race yesterday and certifing a 10 K, and 2 5K's and a late night out it all added up to a strengthening experience.  I ran faster this year at Heart of Holladay than last year, but was not pleased with the way I quit in the last 500 meters.  I need to learn to carry the big bad bear to the line.  5Ks are too short anyway for me to be competitive.  I don't need any welcome backs to the blog.  I just thought I would log in... things sure have changed.  I will log in once in awhile, some of the high school kids are blogging and I think it is a good thing for them but I don't have the desire or time to be consistant.  Happy running and see you on the roads.  Stay off the trails I want them for myself.:{)

5 miles pm before bed

6 miles am walker lane loop.

14 miles pm Bonneville shore line trail and down to Sugar House Park for a few loops.

7 miles afternoon on new 10 K course I certified last weekend.  Garmin showed the course at 6.26 miles, When I got to the finish line, but I did go around a few parked cars which would make it a little longer. Added a little along the river in the shade to make it a full seven miles. Hot out today.

PM 13 miles Wasatch Athletics speed work out. 15@400 with 400 recovery.  Ran the first ten in trainers and didn't take a drink.  After 10 everyone else was done so I changed to racers and grabbed a quick drink of Cytomax and then did the last 5 which I pushed harder by myself.  But they felt easier because of the lighter shoes.

am 6.50 started High school XC workouts today with the team.  Sugar House Park Loops, strides and some core work.

pm 10.50 miles on pipeline finished just before dark at a nice comfortable sixty degrees.  I ran up the canyon on the road and passed the gate.  I can't believe the gate is not opened yet.  I thought it opened June 1st, but it must be July 1st, I'm looking forward to hitting the high country.  Saw some deer on the trial tonight and ran into Scott Browning, not that the two have anything incommon, but they are both animals. 

am 7 miles From Sugar House park to the cemetary on 33rd and a loop there and back to the park.  

pm 11.50 miles on pipeline.  Ran from Burch Hollow to the overlook and back to Rattlesnake Gulch before starting my fartlek work out of 10 X 1 minute on and 1 minute relaxed run.  Made it within about a half mile of Burch Hollow Parking lot so I finished on the trial and did my cool down up the canyon on the road.  When I turned around I had a mile of all down hill back to the car.  Was feeling good so I opened up the stride and went sub 6:00 for 1.10 miles.  I wore 1 lbs heavy hands for the entire run.  I didn't notice them much until on the down hill at the end.  When you reach out they sure make you fly.  Came home and weeded for an hour.  No Rest for The Wicked... 

pm only today.  11 miles on pipeline.  I wanted to get out earlier in the day but work got in the way.

AM Ran to the start of the 1-800-Contacts challenge 10 K at Sugar House Park from Home.  It is 7.25 miles and added a little warm up but didn't turn the garmin on for the warm up at the park.  I did start it at the race start and at the finish it was at 13.51 miles added on another 4 miles cool down around the park.  Wasatch Athletics had a sweep today in the 5K both John Coles and Michelle S. won overall honors and In the 10 K Carol C. and myself won the overall.  It was more of a training run for tempo and all the big guns where at WBR.  Bre is running the last leg on her team so we are now going to head up to get her.

Afternoon run 3.50 miles Breanna had the last leg so I ran back up the trial 1.75 miles to cheer her in.  I stayed either behind or ahead of her about thirty meters so I would not be pacing.  She was running well for as hot as it was.  I would guess she averaged 6:30ish.

PM 5 easy miles tonight and out to dinner with Kim and couple of good friends. 

AM 15 miles on Jeremy Ranch Road.  Finished just after 1:00 pm so it got pretty hot.  I lucked out at about 8 miles into the run a jeep slowed down and asked me if Breanna was my daughter, she flagged them down and had them bring me water.  Man it helped.  Overall good run, but legs where sluggish and tired from the race yesterday.

PM 7 miles from home to the iceberg loop and up to the Albertson's.  Had a massage earlier in the day so I felt tight at first but quickly got into a good rhythm.

AM 8.5 miles ran from shp to parley's bridges and back via Tanner Park.  A few got lost so I got extra running back to find them.

PM 11.50 miles on Pipeline.  I screamed like a girl tonight...First, rattlesnake of the season on the trail.  It Buzzed me.  It made the sound of a electrical current.  Made my heart race and gave me goose bumps.  It was medium sized about three fingers around.  About 10 minutes later I had another spotting of a fox I guess.  I'm not sure what it was because of the coloration.  It had a darker strip down its back, dark brown.  The ears were pointed and the same color. The rest of the body was the light brown of a coyote.  It was the size of a big coyote and had a long bushy tail.  When it spotted me coming it was about ten feet away and turned and ran away up the trail.  It ran so quickly it left a cloud of dust.  After that the shadows of the night make you see things at every turn.  The woods are spooky to run in at dark.  Notice the legs are tired and my run was slower tonight.  If the legs don't bounce back tomorrow I will start to cut the mileage until all runs are back to 7- 7:30 pace.   

AM sugar house park 5 miles total, 2 laps around park with drills and strides in the middle.  No one got lost:)

PM Wasatch Athletics speed work out 15 miles.  Warm up,  then 6 X 800 @ 2:46 avg slowest one was 2:48, The first one.  2 Miles of speed changes -- 1 mile Before the 8's and 1 mile after. 5 miles was cool down around the park 7:30 avg pace.  Felt like the legs are coming back from the weekend.

AM 7.5 miles From SHP to the U and back around park.  AVG 7:32 pace not bad after a speedwork last night.  Did an AB's circuit and push ups to complete the workout. I am impressed with the effort of the XC team.  At times I am pushing to stay up with them.  So it's good for my own training as well.

PM 13.00 miles at SHP picked up Zuzanna to run at the park.  She ran the first two grass laps with me and I ran 5 more after she left.  Garmin reads exactly 13 miles for 7 grass loops starting and finishing by HHS Marquee.  Got off to a slow start but finished stronger.  It takes awhile now to get the motor running smoothly, when I'm at higher miles.  I usually start to feel good around mile ten.  Hot out tonight it was 96 at the start of the run.  I can't imagine ST. George or AZ this time of year and it only gets hotter.

AM 8.5 miles workout at SHP did a warm up lap and then 10 @1 min fartlek workout.  Finished the lap, did some core work and ran around the park again.  I was happy with this workout, quality work makes you feel like you are improving in great bounds.

PM 12 miles on pipeline and added on up the road a mile and a half.  Sure is nice running back down to the car when I get to turn around.  No snakes today, No Scott either, but a deer tried to cross the road as I came up and quickly changed his mind with a snort.  I also saw about 10 chukars, they are a beautiful upland game bird. 

AM 6 miles SHP grass loops.  XC practice so Emily and I ran together.  She motivates me to go much faster than normal.

PM 8 miles on the Provo River Trail.  I started at the cedar Park just up from the mouth of the canyon and ran to the new 5M mark of the Provo River Half.  Just got a recertification last week and we have a new start.  Not up Vivian Park road like in past years. Anyway, turned around there and hammered the down hill back to the park.  Felt good and could have pushed harder but I want to race in the morning, but more for tempo training. 

AM 11 miles Ran 5.25 towards the race from home. The goal was to run the whole way there but Bre and Kim came driving back to me and said they couldn't find the race. So I got in and drove to the start, it was farther north than they had expected and turned around to soon. So I registered and continued to warm up another three-quarters of a mile. So 6 before the start, then 3.16 is what my Garmin reads to the race distance. Followed by a 2 mile cool down. Race went well for no taper. First overall male 18:24, flat course. Finished strong but no one to really test me to see if I would gut it out or back off when challenged, a problem I've been having towards the end of short races. Bre won a nice 18 speed bike in the drawing so I biked it home. Just a quick question... Would it be okay to count those 7 miles in my blog total:-). 

PM 16.50 miles pipeline and millcreek canyon road.  I was meeting Michelle at burch hollow at 7 but I wanted more mileage so I ran out to rattlesnake gulch and back to burch to meet her.  We ran back together out 2.5 miles and back to her car.  I decided to add a little more down the road.  But there was a big mix up.  I told my wife I needed about a half more and she heard meet me down at the four.  This is the mouth of the canyon so I had to run all the down to her.  Oh well extra mileage.  Then a nice dinner with Albert, Malekia, Dennis, Michelle, Zuzanna, Alexander, Bre, Sam and my sweet wife.  A good finish to a great Saturday.  We are all meeting up on Jeremy Ranch Road for a run tomorrow. 

AM 22 miles at Jeremy Ranch Road.  Met Bill Green an hour earlier than the group got there so we could do 6 Miles first.  Bill is a great masters runner that swam in college and has been setting new PR's all the time.  He will surprise a lot of masters as the years go on.  Temps were cool and it was a good warm up.  We saw a Moose cross the road, that just finished a drink from the stream and was headed for higher ground to have a nice nap in the shade.  The group got there right as we got back so we headed back up the road to the turn around at East Canyon Road.  It got hot on the way back and it has more uphill on the way back.  I had to stay focused to push to the end.  When I got back to the car the garmin was 20.26 and I hate to finish on uneven numbers, anal I know, so I headed more mileage up the paved road towards the club house.  Finished at 22 miles a good round number.  We all got in the creek for 20 minutes after the run it was nice.  Dennis on the way home did find a leach stuck to his foot, a guess that gave Michelle the creeps. 

Next went for a massage which was nice and then to church. 

PM 8 miles Cottonwood Mall Loop from the house.

AM 7 miles with the XC team, cemetary loop and drills in the park.

PM 13 miles on Pipeline and the canyon road.  I got a late start tonight and got to the trailhead of Burch hollow at 8:30 pm.  I knew it was going to be dark on the way back and the shadows make you see things that are not there.  Got back to the car from turn around  and Garmin reads 9.41.  Run up the road until it said 10.67 and turned around, this left me with more than half mile down the canyon past the car before I could head back up to the car. But it did break the hill up in the segments, which was nice.