BC

Met at Jordan river parkway for my long run.  Ran together for the first 15 and finished the last 7 alone.  The plan was to stay relaxed and just have it be a long run, time didn't matter.  When I was alone though I started to push.  A biker passed me and I couldn't hold back the competitive juices.  He was not going that fast so I decided to try to catch him.  It took about a mile to catch him and I passed him about a half mile from my turnaround at Gardner village. The 3.5 miles back to 5300 S. were good because I had a good tail wind.  Last 7 miles were 48:12 and total run 2:42:12.  Went home and did an ice bath and drank a boost. This gave me my 120 MPW I was shooting for.  I now have hit 90, 100,110, 120, and next week I will hit 130 before I start a taper.  Fitness level is getting better, but don't think I'm as ready as I was last year for Boston.  I had 3 weeks of 120's 3 weeks out.  My other concern is that some of my days have more than 2 workouts in them making the overall runs shorter.  To make up for this I'm trying to run them a little faster.

Not Snow!!! It's time for rain...but what a nice day to run.

I ran 8 miles this afternoon at Sugar House Park, slow first couple of miles but sped up to about 6:30 pace.  No shirt sun tan run.  It's to bad us distance runners are so buff.

Night run 7 pm Millcreek Canyon, from burch hollow to the mouth where the trail turns back uphill, by the pipeline wye fitting.  I didn''t have my garmin on but it's  at least 4.5 miles to that point. 37:18 to turn around.  Ran back negative split 36:20, and  it has more uphill that direction.  Hit the road and was only going to go down a mile but Kim misunderstood and went to the Rattle Snake parking 2.8 miles.  So I asked to keep going to the 3 mile mark.  Last three miles down hill on road 19:32.  Good down hill practice when you are tired.  I'll bet the three on the road will have beat me up more than the 9 on the trail.

Bison Steak tonight for dinner...Yummy.  With a big bowl of spinach.

 Thought I better get out early with the storm coming.  AM run at Liberty Park, 9 miles, windy and my legs felt a little heavy at first, but warmed up and finished strong 1:05.

Afternoon run with the East High kids.  The run was a little farther than I thought it would be.  We ran from the track to Legacy Bridge, SLC start, and ran the course to sugar house park and did the road loop just like the course.  From the 6 mile mark of SLC we ran up 2100 S. to 1900 E. North to Sunnyside and back down to the track. This was 10.5 miles and I headed 2 more miles on the track while I waited for the others to finish.  I wanted the run to be about 8-9 for the kids but it ended up about a mile and a half long.  The dedicated runners toughed it out and the weather was rough.  On Foothill dr. the wind was strong and hard rain in your face felt like pins sticking in.  It cleared up some and stopped raining when we got to the park.  1:18.32 to the track and I never timed the 8 laps but kept it at 7:30 effort.

AM run 6 miles at Sugar House Park,  snowing felt OK.  But the fitter I get the longer it takes until I really feel like I'm in the flow.  Six miles is not enough to go into autonomic mode but it was a good run.

Afternoon run with the East High Team. 5.75 miles.  Want them to start some tempo runs forcing them to run a little out of their comfort zone.  So, today we ran from the school down to Liberty park.  At the park, each runner was to run 1 minute slower than race pace for the mile on the outer side walk.  JV runners did one lap and Varsity runners did two laps.  It's almost 3 miles for two laps.  I ran 18:26 not pushing too much . It was comfortable. We then ran back to the school.  It was raining light.

Evening Run 8.25 Didn't want to get wet again so I drove to the gym and ran on the tread mill.  The nice thing about a tread mill is when your tired it can help keep you going.  I started at 7:30 pace at 2.0% incline 8mph and increased speed after each mile my last mile was at 9mph.  Total time 58:28.  Good overall day.  Need to stay motivated the next four days and it should be easy to hit my goal for the week of 130. 

USATF board meeting tomorrow night.  If anyone has ideas or questions that you might want discussed.  Send me a comment...

Had an early optional workout at 6am for the East High team.  We had 6 show up.  We ran from the track up Sunnyside to the zoo, up to the golf course and down to 1900 east and back on Sunnyside.  It is just over 5 miles and I added on the track.  I was impressed with one of our freshman boys, he came, and he kept up with the other boys.  It is rewarding when you see little improvements.  While I'm on this the most discouraging part is hearing about the little pains or excuses of why they can't do something.  Anyway you can only coach those who want to be coached.

Afternoon run 2:30 pm,  East High run 7 miles for the varsity and 5 miles for the JV.  We ran up Sunnyside to 1900 E. and over to 2100 S. down to Sugar House park, Varsity 1 Lap around perimeter, back on 1500 E.

USATF board meeting tonight, ran there.  5 miles 36:10

AM run Liberty Park start, 9 miles.  Started with a lap around the park and then went south on 500 E. to 33rd So. Back to Park and 1 more lap.

PM run from home,12.25 miles.  Ran from home to liberty Park on the SLC marathon course after leaving the park I stayed on 600 E. to Trolley Square 1 Lap around Trolley and then I got a big plate of spagetti.  1:27 Avg HR 152  Felt good about this run Because I was tired after a long day.