BC

AM 10 miles on Pipe line from burch hollow to the overlook and back and up the road to make it ten.  Hips were a little tight this morning but lossened up after a mile.  Legs felt heavy but I worked through it.  It was hot. 37:32 out 36:10 back.

I hit 132 miles for my true week Monday through Sunday.  I will back off this week now to 110 or so.  It's a good thing because of the holiday races it will be hard to keep up the mileage and one morning I'm taking the Team on a hike to Lake Blanche.  I want to keep them moving but not always running.

AM 7 easy miles from Sugar house park through the neighborhood.

PM 8 miles on Pipeline.  I can always tell when my body is starting to break down by a little nagging cough I get after a run.  I am at that point.  The cough is here tonight and I'm feeling the mileage.  It is always best to listen to our bodies.  A little rest and backing off the mileage should do the trick.    

AM 6 miles Pipeline trail from Burch Hollow out 3 and back.  Sat in the river for 10 minutes after.  It sure is cold.  I always heard 20 minutes of ice was the best for you to combat inflamation and soreness.  Anyone have a more recent approach or data on the latest research on the subject.  What I've read was lowering the muscle temp by 10 degrees for 10 minutes is recommended.  Which I was told takes about 20 minutes in an ice bath of about 50 -60 degrees.  I've had great success using ice baths.  One great runner here has gone as far as putting a commercial ice machine in his garage and ices all the time.  Karl Malone and John Stockton both have said iceing immediately after games is what extended their playing careers.  It was common to see them as soon as they were out of the game for the night with two big ice bags on both knees.  Most athletes know recovery is as important as the workout.

PM 2 miles easy around Sugar house park.

AM Ran the Sandy Classic 10 K not sure of my time yet I didn't get my watch stopped.  I was in a hurry because I was trying to gain a few extra points by doubling and running Murray 5K.  I made it to the race just after the start and headed to the start line.  I began about 3 minutes back from the leaders.  You have to start working your way through over 850 runners.  A good group today.  Over 300 day of registeration participants.  It is an out and back on part of the course so it is fun to get to see the leaders and how everyone is doing.  Teren was in front followed by Alexander, Albert, ?, Neal, Corbin.  Neal did move up and finished 3rd and won the masters.  Nice double dip payday.  Alexander was 4th, Corbin 5th, Albert 6th I think.  Very competitive field just like at Sandy. 

At Sandy I did what I needed.  Finished as the 1st master and I didn't get chicked but it was close.  If I could have carried the bear a little bit more I would have loved to catch the 5th place guy but he was way out their and I only could see him a few times.  With my mileage up I'm happy with the days outcome at the races.  After the 5K I added mileage with Corbin, Neal, and Timmo.  Need to add more tonight.  It's hard on training having a race in the middle of the week.  I will update late tonight.  Everyone have a safe and fun Fourth.

PM 10 miles on pipeline and 15 minutes in the river.  Legs good tonight only took 1:12:30 to the overlook and back added on to the end up the road to make it a full ten miles.

AM 6 miles from the house to the mouth of Big Cottonwood canyon via Old mill road.  Pushed myself any time I felt I was backing off.  42:23  Taking the EHS team on a hike to Lake Blanche this morning.

PM 10 miles on Des news course.  Started at mile mark 4 and ran up to 2 back down to 7 and back to the 4.  Hot out.  Ankle hurting a lot tonight.  I rolled it again on the hike.  The swelling is not down from the first time and now there's even more.  Saw a moose and a buck and doe on the run tonight.

AM 7.5 miles at Liberty Park  trying to push myself out of the sluggish mode and when ever I back off.  At the start of this work out I decided to go faster in the warmup.  I have noticed the EHS kids jog way too slow in the warm up and cool down.  I was only able to pull one with me at the quicker pace.  After, I told them to start their warmup with a little more effort, we will see how it goes.  They had a time trail today, After 1.5 warm up and 5X75 strides we timed 1.5 miles on the sidewalk.  I saw good effort on most of their part, but times were slow.  My fastest boy ran 8:53.  I'm not having them do speedwork, I need them to get a base first.  I do however mix in short strides or fartlek to change the pace and not get them bored.  They finished with a 1.5 mile cool down. 

PM 10 miles in Sugar House park.  The old man wanted a fartlek workout tonight and assigned us 10X 2 mins.  Did a lap for a warm up and started. A little windy tonight but hot 95 degrees at the start .  After the tenth 2 minute I finished up with a cool down to complete the ten miles for the night.  Early 20 miler in the morning.

AM 20 miles,  The day is moving fast.  I met Scott in Magna at 5:00 am for the long run and it was already 85 degress with some wind.  Sliggish at the first and was just focusing on getting through this run.  I didn't talk much wanted to safe all the energy for the run.  Hit the turn around about a minute faster than two weeks ago.  Picked it up on the way back.  Legs were a little heavy probable from the speed workout last night.  Well my steak is done and I got to get to a track meet at East that Bre is running in at 9:00am

PM 10 miles in Sugar House Park.  It was Hot.  After sitting in meetings a good part of the day and then Family functions the rest of the day, I did not want to run today.  My body did not want to run today.  But because the old man wants us to keep our legs moving and I still needed ten more miles to hit the goal of 110 for the week I had Kim drop me at the park and asked her to pick me up at 10 pm.  That way I couldn't get out of it.  It is taking longer to get the engine running now that I'm at high mileage.  I don't feel like I'm in a rhythm until about 6-7 miles.  That's when it stops feeling sluggish or forced and feels more natural and the pace seems to pick up without effort.  I've noticed this in the past that when I'm at high miles I usually don't enjoy a run if it is too short.  I was glad tonight was ten miles because the last four miles seem so good.  I'm happy that I did the workout and the new week starts tomorrow.  I need to eat right and rest the next couple of weeks.  Also, some of the LDR scoring is complete and post on our USATF site.  It is going to be tough to move up this year, but I think I can gain a few more points.

AM 7 miles Cemetary loop from Sugar house Park.  Avg 7:00 pace    Legs feel better this morning.  This week I will drop to 80 miles.  Maybe I will even have enough time to mow the lawn.

PM 10 miles very easy on pipeline.  Temp was about 20 degrees cooler than the valley.  When I got to the overlook the Sun was setting a big bright red from the smokey haze.  Kim saw two moose by the bathroom just up the road from Burch hollow parking lot. 

AM 6 miles up Dry creek with EHS team.

PM 13 miles total.  Tonight was a Wasatch Athletics speed workout.  I did the regular warm up, a lap around the park followed by four laps on the track of speed changes and a slow lap,  Changed into flats and ran 15 X 400, the old man wanted them around 1:20 and it was hot.  Dennis was not doing speed tonight because of his hard week of Racing last week.  He and Michelle did awesome at Peach Tree and Boiler maker.  But tonight we had Nick M. join us and it helped me hit faster splits.  I tryed staying close to him and Albert who were hitting closer to 66 - 68.    I started slow and finished strong. 1:17, 1:15, 1:14, 1:15, 1:13, 1:12, 1:10, 1:13, 1:14, 1:11, 1:11, 1:09, 1:11, 1:10, 1:11. My ankle swelled up good after this workout and was throbbing on the ride home.  I never noticed it hurting much until the last two 400's.  Added one extra lap after the repeats on the track and then a loop around the park.  I am dropping my mileage this week so I should be feeling fresher, but usually I just notice more aches and pains in this week of tapering.

AM 3 miles with EHS from Sunnyside park.

PM 8 miles JRT.  Started slow and picked it up by the finish.  Ankle is really starting to hurt more now that I'm not taking any IB.  I have not taking any since Sunday.  I just got done icing it and it kept twinging every time I rolled the ice cup over it.  I plan to stay off Ib from now until the race to monitor how I'm healing.  I guess I will break down and listen to my wifes accelerated sports healing hypnosis tape tonight when I sleep.  Her tapes usually put me to sleep fast.  But we don't have long to heal so I hope it helps...

AM 6 miles at Cottonwood complex.  Ran from the park to 3900 S. and down to 1100 E. and back.  I did the lap twice because I got there early before the team.  Did the cool down with the team after they finished their hill workout.  It gives me 6 for the day but it was broken up.  I will get a more steady run tonight.

PM 6 miles JRT.  Too many bugs.

AM 3 miles Ran the warmup and cool down lap with EHSXC at liberty park.

PM 11 miles speed work out.  Normal warm up, speed changes, 1X 1600, 5X800, afew extra laps cool down and a lap around the park.  Times 5:35, 2:36, 2:36, 2:32, 2:34, 2:40.  I wimped out on the last one and almost didn't do it my ankle after the fourth one was really bothering me.  Mostly on the turns and when I would run on the toes.  Still trying to stick with ice only.  I will reevaluate things tomorrow after the long run and see what should be my approach to the next couple of weeks.  I was only going to get 80 this week, with the long run I guess I will over shoot it.  Oh well there is always next week to drop faster.

AM 15 miles Jeremy Ranch road.  Nice run and good company to talk with helps make the run fly by and today was both.  Ankle is still sore from last nights speed work.  I asked the waiter for a bag of ice to ice it while we all ate.  I think we could have started an hour earlier because it did get hot and slowed us down in the last 1 1/2 miles.  Other than that it was good.  We used the aid stations for the canyon to canyon half along our way and it help keep us well hydrated.  After we jumped into the river, it was nice but not cold enough.  I want to keep moving so I will add 2 miles tomorrow to hit 90 for my week.

PM 2 miles easy at Sugar House.  The old man wants me to keep my legs moving and so I added my 2 miles to hit 90 for the week.  Ankle was okay except for the hole I stepped in on the back side of the park in the dark gave me a little twinge.  I have been doing the dixie cup icing every night.  I have to pick up the pace this week.  I want to try to sharpen up.

Updated LDR scoring is now up.  There are still a few errors but we are close.  Remember to register before race day at Draper 5K.  No day of...  Looks like the Blog has a great showing in the overall.  Good job Paul, Steve, Sasha.  Your checks will be at the awards ceremony banquet.  No waiting or lost tax documents to slow them down.  LOL:)

AM 7 miles from Sugar House Park, Did the Cemetary loop and back to the park.  Pace felt good today.  After the first mile or so I felt like I was in a good rhythm.  Unexpected left knee pain at the start.  I only note this as a record so I can look back if it gets worse or develops into something.  I did wear new shoes today.  Haywards, I've ran in them for several pairs now and like them, but they are not being made anymore.   The Skylon has now taken its sole but has a different upper than the Hayward.  Comfortable and light.  Going to run again tonight at the river.  I don't want to drop to fast. 

PM 7 miles I met Some of the Varsity boys at JRT did a 3 mile tempo  Their goal was to complete a least 3 miles in under 20:00.  They did.  I had to pull one along that has not been running distance long but is a great 300 hurdle guy.  He is doing very good for his second week of training.  His Dad ran a 9:07 2 mile in High School.  He grew up in France and is right now back there doing live radio for the tour.  After we finished the old man showed up so I ran 4 miles with him. 

AM 4.5 miles from the trail head on Sunnyside by the zoo to Red Butte gardens and Back.

PM 8.5 miles Wasatch Athletics speed workout.  Normal warm up and speed changes. 1 mile 5:22 Coach wanted all of us in my group to run a 5:45 and not go faster.  Which was fine with me.  Everyone agreed, I said if any one came around me I would trip them if they were under 5:45 jokingly.  We started and things felt real easy.  We stayed in a group on the first lap hit 1:21 so a little bit too fast.  The group stayed together the second lap 2:40 so we picked it up a little.  Third lap I could feel people were getting anxious and pushing it more. I came through at 4:03 and knew we were ahead of pace but a couple people though we were behind and started to come around me with 300 to go.  I could see that everyone wanted to kick in and didn't care about hitting the 5:45.  So I decided I would pass them back and finish strong too.  Last lap 1:19 to finish with a 5:22.  It felt too easy and I could have gone much faster tonight.  Or at least that's what I thought after I was done.  6 X 200 next untimed by me but I hit them all around 32 or less.  Ankle held out pretty good tonight.  I will not start any IB until Friday. 

PM 6 miles at the gym on the treadmill.  Ankle is sore and I wanted very flat and you can't get any flatter than that.  Started at 7:24 pace and kept it fopr the whole 6 miles.

AM 5 miles with EHS XC this morning ran a 2 mile warm up lap on the roads, followed by 10 X 100 strides in very deep grass.  20 minutes of jogging for the cool down.  Feels like cross country again ran with soaky wet shoes the whole time.

AM 3 miles easy two laps around Liberty Park.  Started IB today to get ready for the marathon.

AM 5 miles Draper Days 5K.  I knew going into this race to score additional points in the LDR circuit I needed a 3rd in masters or I was racing for only bonus points.  That is not a good mind set to go into a race.  It gave me an out and I took it in the last mile. Using Des News as my excuse.  I had planned to start fast but within good reason and did. First mile 5:10.  Ran good through second mile but slowed down some just because of the hill and head wind.  In this mile though I was thinking the whole time where is the third master from the circuit.  I was in what I thought was forth master overall as we turned on the road towards the finish.  But was really in third because little Bob (HRH) was a bandit.  I should have raced the last 1/2 mile but let 3 masters pass just after the turn.  Third master ended up finishing 18 seconds ahead of me and I backed off in the last parts of the race.  At that point looking back I was thinking of saving myself for Des, but that is a cop out. Going 20 seconds faster at the last of the race would not of made much of a difference.  Anyway legs felt good and the ankle is only a minor concern for the marathon.  Time to rest and hydrate.  I plan for a great race at Des.

PM 1 easy mile to stretch the legs and check out if the shoes I picked would feel Ok.  Very Humid out.  It is 10 now so I got to eat and get to bed. 

AM 29.2 miles I just wrote a great recap but got an error on page in lower left corner and could not submit the post I will try again later.