BC

Afternoon run.  I ran 20 miles of  dirt road at altitude it was a hard work out and I was spent by the finish.  Started at Bill's Park ( no relationship) in the Ashley National forest and ran up the road to Paradise Park Reservoir about seven miles and then ran down to the Blandard Park turn off and ran up 3 more miles to the park turn out.  Turned and ran back to the car.  According to the Garmin I started at about 7000 and ran to 10077.  It is amazing how the altitude can make you feel so sluggish.  AVG  Hr 143  Slow run 2:54  Beautiful country, I have done this run before and had to plow through the snow to make it to the top.  This year it was dry road the whole time.  Game spotting report: Several Elk, a couple of Mule deer, Sage grouse, Chip munks and a trout a guy was reeling in at the dam. 

I want to find more high altitude runs in the next few months if anyone has some good spots to suggest let me know where you like to run.

Afternoon Run 10 miles on Pipeline and then 20 minutes in the river.

PM Wasatch Athletics speed work out.  1 mile, 5:26 two laps recovery, 4 X 800 with 1 lap recovery, 2:36, 2:41, 2:40, 2:39.  Finish with a nice cool down around the park.  We had a fast group show up for the workout tonight. It was nice to see some of the gang running so strong.

PM 10 miles on JRT after dark.  The shadows can make you run a little faster. 1:15

PM 10 miles JRT faster tonight because I was trying to catch up to D.  His total time was 1:26:56 and mine was 1:09:37.  He started over 17 minutes before me and I couldn't catch him until the final 400 meters.  I guess that's what it feels like to catch the seven minute man that Sasha is always talking about.  Lucky for me my seven minute man was only running 8:20 avg.  Good run overall but after I warmed up I probably ran faster than I should have with the ten miler this weekend.  I'm planning to make it part of my long run without any tapering.  It should beat up my quads good. 

PM Ran late tonight 10 miles on pipeline trail with Braden.  It was dark before we got back, finished after ten.  Dropped Braden off and met the family at Spaghetti Factory for some carbs.  Running the Salt Lake 10 miler in the morning.  I will use it as a tempo run.  2 miles warm up and add 8 right after I finish.  Early morning meeting Scott and John at Zoo to drive up at 5:45.

Race this morning things went good, It was nice of Scott to run with me it is easier to stay a pace working together.  Looking at the splits I would say we stayed even most of the way effort wise.  Splits are based on Garmin splits.