BC

AM 20 miler from Liberty to Shoreline via memory Grove, down dry creek, across the campus and along 1500 east to the park.  Had to add a little in the park, 2 outside loops.  Saw my mother in law and sent her for ice for my ankle I rolled it good and it had started to swell.  I will be okay.  Just need to be careful with it.  After I iced  I went to find my wife, she was running  her long run from the capital to our house in holladay, via wasatch blvd.  Time for some steak and eggs and an ice bath. Yeppie!  Hit 95 miles for the week.

PM 8 miles slow tonight my ankle is very tender and swollen.  Ran one grass loop at Sugar House park with Braden and then we ran the Judge's 5K course and back to the park where I added one more loop around the grass.  The ankle doesn't like the even surfaces.  I will watch it the next few workouts and look for flat stuff.

PM Wasatch athletics workout at Sugar House park.  Normal warm up followed by 20 X 200, Fastest 33 slowest 37 most were 35.  200 recovery between.  Finished with a cool down lap around the park.  Ankle is still swolen and about three or four colors.  After the run I headed to the Gym  for a little more because I felt the threadmill would be a better surface for the ankle.  Ran 4 miles at 3.0 incline started at 7:30 pace and bumped it every .25 finished at 6:15 pace.  No bad pain while running on the threadmill.  Was glad I went helped with miles.  I wanted to front load but with the ankle trouble I want to be conservative.  Good to see Adam back at workouts didn't get to catch up much because he ran with the faster guys.

PM  15 miles on JRT, started in the north 5300 parking lot and ran South to the end of the trail, continued south on the road to a paved trail just passed the golf club house.  We ran to the end of the golf course and it turned into a dirt trail.  Kicked up some deer and heard a pheasant. Ran out to the road and saw were the South Jordan part of the JRT started again.  So we ran up the road to it and saw a tunnel going under the road back North.  We thought we could take it back to the golf course instead of the dirt trail so we started north but the paved trail ends at a fence, looks like they have plans to continue it.  I hope they do.  Ran back out south and returned back the same way.  Braden ran strong tonight.  He checked splits most of the way I think our fastest mile was 6:53, but we averaged 7:20's.  Does anyone know how far the JRT trail goes south from this point.  The golf course was 9300 S. and I would say the road we crossed was probably 10400 S. were the trail started again.

Overall good run, with a couple of miles to go I could feel the weakness in the ankle and a few sharp pains along the way, but flat is okay.  When it warms up I don't think much about it.  A couple of weeks and I hope we are back where we were.  I have had some good suggests on how to strengthen it up as it starts feeling better.  Teren said to play catch with a tennis ball standing on only one leg on a trampoline.  Right now standing on a flat surface for thirty seconds on one leg is a trick.

AM 10 miles, I did the Judges Run 5K course both directions and then added 2 laps around the other loop of Sugar house.  The 5K course is not even it is easier backwards.  I ran even effort both ways and the return route was 45 seconds faster.

PM 10 miles, Same course as this morning. 28 seconds faster tonight so about the same effort.  Hip flexor or glute on the same leg as my bad ankle are starting to have problems.  I have had people watch to see if I 'm favoring it they don't think so.  I need to be careful and listen more to my body.  I will massage and ice more tonight.  I'm starting to catch up on my miles, I had a slow start this week due to the ankle, but I'm still going to need a lot of mileage this weekend after the race to Hit the 100 mile week goal. 

Not to make it a big deal or to add gas to Sasha's fire about Devine not paying yet, but I will anyway light the match.  I received mine, Dakota and Breanna's Divisional Jackets Tuesday from Devine, No check from them but I did get my check from Ogden Marathon this week.  Devine Racing in the SLC office has submitted the request forms to their corporate and they called me to confirm mailing address.  I'm confident we will get it soon.  SLC has been aware of the situation and I'm sure they don't want bad press.  

PM 4 miles had a long hot day at work today, I couldn't drink enough working in the sun all day.  Was very tired when I got home after 10:30, but I knew I needed to get out so I did a quick 4 miles from the house.  Hip Flexor is becoming a problem mostly on sharp turns and going up hill.  I don't write this for anyother reason but as a record so I can go back to review how I dealt with the problem or not in the future.  Judges 5K in the morning.  I have to go flag it so I need to be there by 6 am.  So time to eat and get to bed.  Ankle still swollen, painful to move side to side.  I might think about IB for tomorrow.

AM 10 miles broken up by the race.  I had to flag the grass portion of the course so it would be a true 5K.  I did this running back and forth to the car with flags and cones. I only count it as 1 mile, but I did more just running from one side of the park and back is more but I was putting flags down and going back faster to the car.  Finished 5 Minutes before the start.  Just in time to put on a number, change shoes and head to the line.  A couple of top runners thought we were going to head south counter clock wise around the park.  I told them the way we were to go, but when the gun went off I decided to push out in the lead to make sure people went the right way in the parking lot.  I wish I was fast enough to do that for a whole 5K.  I've done it in some USATF kid cross country races, as a lead rabbit.  The only thing bad about that is as the kids get older they get faster and I start worrying wow is this kid going to pass me.  They usually start fast and taper and that's what I did today.  1st mile 5:18, 2nd mile 6:24, final  mile and .1 6:58.  Happy with the effort today, with the set backs of the week.

Ran 3 miles cool down with Dennis, then ran back to the finish another mile and ate pancakes.  Finished by running back to the park and around once more picking up the flags and cones.  

PM 10 miles on pipeline and 20 minutes in the river nice way to finish a Saturday.

 Happy Fathers day to all.