BC

PM 3 mile loosen up run around the grass loop at Sugar House Park.

AM 8 miles total with warm up, race and two short cool down sessions. Then a good helping of Swedish stuffed pancakes from Scaddy's in Murray. Overall the race was fine in Murray today. It was a 5K and I am never as fast as I want to be, but I also never train or really key on a race of  that distance either. Planned on running hard though and after about a half mile mentally said "Oh I am here mainly to watch the team run anyway, let them go (I had a front row seat with a lot of them right in front of me). So I backed off some and ran steady up the first hill with a few runners passing me.  At mile one I was really relaxed and had just passed Dakota, when a guy next to me ask what our split was because he had forgot his watch. I told him me too, because I thought I never started mine, but he quickly said, yes you did and it is on. I looked down and out of habit I guess I had started it. Mile One - 6:17, not fast at all and I don't think I even cared at this point. After the turn around I saw my masters competition not far back and Eric P. and Mel L. seem to have strong finishes, so I tried to pick it up some with out burning up and crashing, just to see how long I could hold them off. MILE 2 at 12:23, so a 6:05 second mile and they still had not passed me and I thought I should relax just a little so I could surge when they made their move, meanwhile, I was catching my number one boy on the XC team and hoping to gain on Natalie, my number one girl. Made the turn on Vine street and got a quick peak behind me and it was Eric about 20 meters back. Relaxed for a few seconds and decided to finally race. It is uphill slightly at this point, so I threw in a couple of surges to hopefully widen our gap and caught some people. Hit the down hill in the park and leaned forward and gave as much as I had. Thought it was all I had but just before the 3 mile I caught Tomy. He is young and strong and will do great this year, and it gave me a burst that I didn't think I had. Worried though and thought it was too soon, but when I started to kick I was hoping either he would come with or I could hold off Eric, who I knew had to be very close. At 3 Miles I knew I started the kick to early, but the crowd was now yelling and it  helped me finsh it up. I passed four more in the last 100 meters and was fourth Master overall, one out of the money, but won my age group. I knew the top two masters and they are a notch above me at most races, anyway. So overall felt good. Now time to put in some big miles for the next one. Final time 19:11, 6:48 for 1.1 so maybe 6:10ish for Mile 3. Natalie hit 19:00 and was our first runner, girl or boy, from the 20 or so kids from our team that raced today. She was fourth women overall. So good job for her. Even if I hate getting beat by girls:) 

Early PM ran on pipeline 10 more miles at 4 pm so a little after the light rain and it was humid. 

AM 8 miles with the XC team. Started at Sunnyside Park and ran up to Foothill and through the U to our Shriners route, and then up on 11th Ave until just passed the fire station. Turned there and came back the same way. A few of the lead group caught Barn Fever on the way back and the last mile coming back got pretty quick. We have moved the start time up a half an hour but it still became pretty hot.

PM 8 miles up on pipeline trail 

AM 8 miles with the XC team at Cottonwood Complex. Ran some hills and got in a few strides as well. Cool down was the region course. It was long and hot.

PM 10 miles 7:24 avg hot run and humid this evening. Weighed before and after and lost exactly 3 lbs. on the run. 

AM 10 miles on pipe line trail with the XC team.

PM 6 miles treadmill at Gold's after the team BBQ. 41:38 So I worked to beat the seven minute guy. 

AM 6 miles at liberty one lap warm up, one lap fireman, two laps cool down.

AM Hobbler half, Buses were backed up so did some jogging around the parking lot. Should be at least a couple miles, but will count it as one. No strides, just actively moving around for about 45 minutes waiting for the bus. Got to the top and turned in our bag and started a short jog down the road because Dennis said he was going to try to get it started by 7 am. 

Race was a  fun way to get a work out type tempo run. Didn't want to push too hard because of the downhill beating up my already tired legs. I have been increasing mileage and wanted to be fresh enough to add on at the end and do a long run on Sunday. Stayed sub 6 minutes until seven mile mark. Relaxed a bit and watched some of the kids from the team race, I had a front row seat, they were just ahead of me most of the race. Decided to pick up the pace the last 5K which had some up and flat stretches. Passed five people during this stretch caught Taylor with about a mile and a half left and Natalie with about a mile left. Total time for last 5K 18:16.  Last 1.1 miles 6:18 and was feeling good about the finish. Continued the run with an extra 5 miles to help the kids get to there mileage goals for the week.

PM 4 miles Sugarhouse Park a couple grass loops and a little back to  the car to make it an even 4 miles. 29:48.

Hope to hold it together for a 20 in the morning with Jamal.