BC

PM 10 miles on Pipeline from burch hollow to the mouth and back.  I didn't have the garmin and I think from my time it might be a half or less short so I add on the road some. 

PM Wasatch Athletics speed workout with the team on Highlands track.  I haven't done real speed work  since January, because I got sick and then decided endurance strength was more important for the type of racing I had planned for the year.  It is hard to do high miles and incorporate very much quality speed work in a week without a higher chance of injury.  So I chose mileage over speed.

  Today we had an East High Track team spaghetti dinner because tomorrow is region.  So I was done early enough to meet the gang at Highland.  It was fun hearing how well some of our runners did at Bloomsday.  I think I want to try it next year.  I know I can't compete in the same class of runners as Dennis but he will at least be in a different age group next year.

The work out today was a short one because several are racing a 25 K in Michigan this week end and some are tapering down for the marathon.  We did our normal 2 Mile around the park warm up followed by a mile of speed changes and a couple recovery laps. I added a few more while the others changed their shoes.  The speed was 1 mile, 1 X 800, 2 X 400,  with 2 laps recovery for the mile and 1 lap for the others.  I was a little slow (nine meat balls, a big plate of noddles, salad, 2 rolls and 4 cookies 90 minutes before).  Mile 5:24,  800 2:39, 400  1:11,  400 1:09,  The mile was the toughest and I had to push myself to hold the pace.  Here are my mile splits 1:20, 1:23, 1:19, 1:22.  Splits for the 800, 1:21, 1:18.  In the 400's I just tucked in behind and went around at the 200 meters and pushed to just stay ahead of C. and M.

I want to hit 80 miles this week and taper down next week before Ogden.  It should be a great day for everyone the field is stacked.  PR's for all!!!

PM 10 miles at Sugar House Park after the region meet.  Good day 5 Kids ran PR's in the 1600 meters.  Tomorrow is the 3200 meter and I know more PR's will be made.  Everyone is focusing better and running smarter than earlier in the year.

PM 10 miles again around sugar house Park after the final day of the region track meet.  1:10:36 two minutes faster than last night.  Girls took region and the boys took third.  Again a good day for our distance group in the 3200 meters girls we placed 3 in the top 5.  But one of my favorite highlights was the mixed 1600 meter for the kids that are not in your teams top competitors in region.  Faje, a refuge from sudan, ran a 5:30.  He was in the lead the whole race.  Faje has a learning disability and academically I've been told is at about a 1st grade level.  Every time we run I need to explain the race and the amount of laps he his to run.  He is a great kid and his happy attitude is awesome.  Anyway he started fast and got a quick lead.  I positioned myself after the first curve and we planned to make adjustments each lap as needed.  He would come around the corner look over slow down some to hear what I was yelling and then go again.  He runs effortlessly and looks behind himself, watches the crowd, and responded to each thing I told him.  He won by over the 50 meters.  After the race he was beaming, I asked him how it was he said good.  I said could you go faster, He bowed his head smiled and shook his head yes, and just laughed.  I can't wait to see what he will be able to do in the future.

Afternoon run with a few East High team kids 3 Miles 90 degrees. Then a Slurpee.

PM run 9 miles late got to Liberty park at 11:00 pm.  It is well lit and the police are there patroling. 

AM 5 miles with warm up and cool down, 5K around Sugarhouse Park.

PM 15 miles JRT