BC

AM 15 miles on Jeremy Ranch Road.  Finished just after 1:00 pm so it got pretty hot.  I lucked out at about 8 miles into the run a jeep slowed down and asked me if Breanna was my daughter, she flagged them down and had them bring me water.  Man it helped.  Overall good run, but legs where sluggish and tired from the race yesterday.

PM 7 miles from home to the iceberg loop and up to the Albertson's.  Had a massage earlier in the day so I felt tight at first but quickly got into a good rhythm.

AM 8.5 miles ran from shp to parley's bridges and back via Tanner Park.  A few got lost so I got extra running back to find them.

PM 11.50 miles on Pipeline.  I screamed like a girl tonight...First, rattlesnake of the season on the trail.  It Buzzed me.  It made the sound of a electrical current.  Made my heart race and gave me goose bumps.  It was medium sized about three fingers around.  About 10 minutes later I had another spotting of a fox I guess.  I'm not sure what it was because of the coloration.  It had a darker strip down its back, dark brown.  The ears were pointed and the same color. The rest of the body was the light brown of a coyote.  It was the size of a big coyote and had a long bushy tail.  When it spotted me coming it was about ten feet away and turned and ran away up the trail.  It ran so quickly it left a cloud of dust.  After that the shadows of the night make you see things at every turn.  The woods are spooky to run in at dark.  Notice the legs are tired and my run was slower tonight.  If the legs don't bounce back tomorrow I will start to cut the mileage until all runs are back to 7- 7:30 pace.   

AM sugar house park 5 miles total, 2 laps around park with drills and strides in the middle.  No one got lost:)

PM Wasatch Athletics speed work out 15 miles.  Warm up,  then 6 X 800 @ 2:46 avg slowest one was 2:48, The first one.  2 Miles of speed changes -- 1 mile Before the 8's and 1 mile after. 5 miles was cool down around the park 7:30 avg pace.  Felt like the legs are coming back from the weekend.

AM 7.5 miles From SHP to the U and back around park.  AVG 7:32 pace not bad after a speedwork last night.  Did an AB's circuit and push ups to complete the workout. I am impressed with the effort of the XC team.  At times I am pushing to stay up with them.  So it's good for my own training as well.

PM 13.00 miles at SHP picked up Zuzanna to run at the park.  She ran the first two grass laps with me and I ran 5 more after she left.  Garmin reads exactly 13 miles for 7 grass loops starting and finishing by HHS Marquee.  Got off to a slow start but finished stronger.  It takes awhile now to get the motor running smoothly, when I'm at higher miles.  I usually start to feel good around mile ten.  Hot out tonight it was 96 at the start of the run.  I can't imagine ST. George or AZ this time of year and it only gets hotter.

AM 8.5 miles workout at SHP did a warm up lap and then 10 @1 min fartlek workout.  Finished the lap, did some core work and ran around the park again.  I was happy with this workout, quality work makes you feel like you are improving in great bounds.

PM 12 miles on pipeline and added on up the road a mile and a half.  Sure is nice running back down to the car when I get to turn around.  No snakes today, No Scott either, but a deer tried to cross the road as I came up and quickly changed his mind with a snort.  I also saw about 10 chukars, they are a beautiful upland game bird. 

AM 6 miles SHP grass loops.  XC practice so Emily and I ran together.  She motivates me to go much faster than normal.

PM 8 miles on the Provo River Trail.  I started at the cedar Park just up from the mouth of the canyon and ran to the new 5M mark of the Provo River Half.  Just got a recertification last week and we have a new start.  Not up Vivian Park road like in past years. Anyway, turned around there and hammered the down hill back to the park.  Felt good and could have pushed harder but I want to race in the morning, but more for tempo training. 

AM 11 miles Ran 5.25 towards the race from home. The goal was to run the whole way there but Bre and Kim came driving back to me and said they couldn't find the race. So I got in and drove to the start, it was farther north than they had expected and turned around to soon. So I registered and continued to warm up another three-quarters of a mile. So 6 before the start, then 3.16 is what my Garmin reads to the race distance. Followed by a 2 mile cool down. Race went well for no taper. First overall male 18:24, flat course. Finished strong but no one to really test me to see if I would gut it out or back off when challenged, a problem I've been having towards the end of short races. Bre won a nice 18 speed bike in the drawing so I biked it home. Just a quick question... Would it be okay to count those 7 miles in my blog total:-). 

PM 16.50 miles pipeline and millcreek canyon road.  I was meeting Michelle at burch hollow at 7 but I wanted more mileage so I ran out to rattlesnake gulch and back to burch to meet her.  We ran back together out 2.5 miles and back to her car.  I decided to add a little more down the road.  But there was a big mix up.  I told my wife I needed about a half more and she heard meet me down at the four.  This is the mouth of the canyon so I had to run all the down to her.  Oh well extra mileage.  Then a nice dinner with Albert, Malekia, Dennis, Michelle, Zuzanna, Alexander, Bre, Sam and my sweet wife.  A good finish to a great Saturday.  We are all meeting up on Jeremy Ranch Road for a run tomorrow.