BC

AM  22 miles early 6 am run out in Magna on the course Demetrio used to train for Des News back in his day.  It is demanding but works you in many ways.  It always helped him.  How can you not agree that it got him ready for Des.  9 time winner.  He was a very good marathoner and smart trainer.  Over 30 sub- 2:20 marathons.  To have someone in our area with that record to help with training is a great benefit.  At least a valuable resource to bounce ideas and theories off. 

PM  6 miles just before dark.  I needed a few more miles to hit 110 my goal for the week.  Bre wanted to go to the track at East to practice hurdles, so I dropped her off and drove up to Pinecrest and parked and ran from there.  Up to the top of little mountain, back down and up to just passed the Des News turn around and down to the cafe and back up to the car.  Nice temp for a run.

AM 7.80 miles From Sugar house to the south, through the cemetary on 33rd and back plus a lap in the park.

PM 13.30 miles on pipe line, burch to lookout and back, up the road to make it ten and back down the road 3.3.  Good hard down hill work on the last three.  Quads are feeling it tonight.

AM 6.5 miles from the JCC  up dry creek and back.  Started a new tradition of carrying a rock in each hand about the size of an apple to the saddle and throwing them in our new pile.  It's 1.5 miles to the saddle from the JCC parking lot.  If we do the rock thing each time the team runs this trail it should grow fast and will be fun to watch it grow.

PM Wasatach Athletics speed workout. 14 miles total.  Normal warm up and speed changes, 1 mile (5:21), 800 (2:31), 800 (2:36), 400 (1:11), 400 (1:11), 400 (1:09), 400 (1:09), 400 (1:08).  Some cool down on the track and two laps around the park.  Happy with the workout, lost focus on one 800.  High miles this week so I'm pleased with the times.  Glad we had a good group there tonight it was 93 degrees when we got started and there is no way I could have completed this workout with out friends pulling me through it.  Everyone ran well and I heard one say he hadn't ran this fast in 20 years.  Another thought the track must of shrunk in the heat because her times were easier tonight too.  Amazing what you can make your body do even in the heat if the group and you all keep focused on the task at hand.  Thanks all.

AM 7 miles.  Ran at Cottonwood Complex with the EHS team.  I did a 2.25 warm up and 5 hill repeats in a loop, about 300 meters uphill and 300 meters slight down hill to a flat finish.  Cool downed extra to hit seven.  Tired this morning from late night workout yesterday.

PM 11 miles.  Ran 5 miles with the EHS team.  I was then going to run a couple of extra laps around Sugar House Park but as I started I saw Adam coming the other way and joined him back to his house.  It was a good thing because I was talking myself out of running much more anyway.  But I ended up running to his house and back to the park with an extra lap around the park and to the car.  Glad the day is over I need to get some rest and eat. 

AM 7 miles from Sunny side park.  We did a warmup lap from the park south on 1900 E. to 1700 S. down to the drinking foutain on 1500 E. from there to the Bonneville Park trail added a couple laps for me in the gully.  Nice and shaded loop Garmin measures it as .80 per lap. Return to the park for 10 X 100 strides and a light cool down.  Emily ran with her stroller on the warm up lap and lead all the guys on the team.  It probably looks funny to passers by and old guy and a woman pushing a stroller ahead of 20 high school kids.  Garmin showed us at 6:45 pace on 1900 E. so not that fast.  It's nice having Emily helping with the kids so we can have two views to convey about questions.  Todays topic was shin splints and what to do.  Those that want to add their recommendations on dealing with shin splints comment.  I have been luck enough to have not been bothered with the problem since early in my high school days.  Back then Asprin was the solution.  I remember chewing those things like they were candy.  That era has changed. Now it's ice and Ib's.

PM 10 miles.  Parked at Ruth's in emigration and ran up to the pinecrest turn to go up little mountain and back down to the dog park.  Good run felt strong on the way both up and down.

AM 7.5 miles at Liberty park with EHS.  One lap warm up, .5 pushing 2:36, .5 recovery, .5 pushing 2:41 three laps cool down with Emily.

PM 11.5 miles, warm up lap around Sugar house park, 4 laps speed changes, 1 jog lap, 20 X 200 @ 5 = 33, 10 =34, 5 =35,  5 laps cool down on the track and another lap around the park.  It was hot and the bugs were out.  In your eyes, mouth and all over your chest by the time we finished.  Happy with the effort tried to carry the bear on each one.  Got to get some rest this weekend, but things are going to be busy.

AM early morning long run on Des news course.  Ran the first 20 miles from on top of big mountain. 2:18 and added 1.75 back to the group and back to the 20, then back to Scott's house.  Nice run.  After we drove back to get the first car we went to the river to ice 20 mins.  Need a few miles tonight or on Sunday to get the 120 goal for the week.  I think this is a record for me I just looked at my weekly mileage using last Sunday in this week, 7 days, and I have 145.35 miles, but I start my week from Monday.

PM 4.65 miles, I couldn't stand leaving my highest seven days at an odd number so I called the old man and went out for a run with him on the JRT to make it 150 miles.  I will add eight tomorrow to now complete my true Monday to Sunday week at 130.  Something easy and soft, probably pipeline.