BC

15 miles am   Draper 3 loops.  It was hot and really slowed me by the end of the run.  I think with the race yesterday and certifing a 10 K, and 2 5K's and a late night out it all added up to a strengthening experience.  I ran faster this year at Heart of Holladay than last year, but was not pleased with the way I quit in the last 500 meters.  I need to learn to carry the big bad bear to the line.  5Ks are too short anyway for me to be competitive.  I don't need any welcome backs to the blog.  I just thought I would log in... things sure have changed.  I will log in once in awhile, some of the high school kids are blogging and I think it is a good thing for them but I don't have the desire or time to be consistant.  Happy running and see you on the roads.  Stay off the trails I want them for myself.:{)

5 miles pm before bed

6 miles am walker lane loop.

14 miles pm Bonneville shore line trail and down to Sugar House Park for a few loops.

7 miles afternoon on new 10 K course I certified last weekend.  Garmin showed the course at 6.26 miles, When I got to the finish line, but I did go around a few parked cars which would make it a little longer. Added a little along the river in the shade to make it a full seven miles. Hot out today.

PM 13 miles Wasatch Athletics speed work out. 15@400 with 400 recovery.  Ran the first ten in trainers and didn't take a drink.  After 10 everyone else was done so I changed to racers and grabbed a quick drink of Cytomax and then did the last 5 which I pushed harder by myself.  But they felt easier because of the lighter shoes.

am 6.50 started High school XC workouts today with the team.  Sugar House Park Loops, strides and some core work.

pm 10.50 miles on pipeline finished just before dark at a nice comfortable sixty degrees.  I ran up the canyon on the road and passed the gate.  I can't believe the gate is not opened yet.  I thought it opened June 1st, but it must be July 1st, I'm looking forward to hitting the high country.  Saw some deer on the trial tonight and ran into Scott Browning, not that the two have anything incommon, but they are both animals. 

am 7 miles From Sugar House park to the cemetary on 33rd and a loop there and back to the park.  

pm 11.50 miles on pipeline.  Ran from Burch Hollow to the overlook and back to Rattlesnake Gulch before starting my fartlek work out of 10 X 1 minute on and 1 minute relaxed run.  Made it within about a half mile of Burch Hollow Parking lot so I finished on the trial and did my cool down up the canyon on the road.  When I turned around I had a mile of all down hill back to the car.  Was feeling good so I opened up the stride and went sub 6:00 for 1.10 miles.  I wore 1 lbs heavy hands for the entire run.  I didn't notice them much until on the down hill at the end.  When you reach out they sure make you fly.  Came home and weeded for an hour.  No Rest for The Wicked... 

pm only today.  11 miles on pipeline.  I wanted to get out earlier in the day but work got in the way.

AM Ran to the start of the 1-800-Contacts challenge 10 K at Sugar House Park from Home.  It is 7.25 miles and added a little warm up but didn't turn the garmin on for the warm up at the park.  I did start it at the race start and at the finish it was at 13.51 miles added on another 4 miles cool down around the park.  Wasatch Athletics had a sweep today in the 5K both John Coles and Michelle S. won overall honors and In the 10 K Carol C. and myself won the overall.  It was more of a training run for tempo and all the big guns where at WBR.  Bre is running the last leg on her team so we are now going to head up to get her.

Afternoon run 3.50 miles Breanna had the last leg so I ran back up the trial 1.75 miles to cheer her in.  I stayed either behind or ahead of her about thirty meters so I would not be pacing.  She was running well for as hot as it was.  I would guess she averaged 6:30ish.

PM 5 easy miles tonight and out to dinner with Kim and couple of good friends.