BC

AM 10 miles on Pipe line from burch hollow to the overlook and back and up the road to make it ten.  Hips were a little tight this morning but lossened up after a mile.  Legs felt heavy but I worked through it.  It was hot. 37:32 out 36:10 back.

I hit 132 miles for my true week Monday through Sunday.  I will back off this week now to 110 or so.  It's a good thing because of the holiday races it will be hard to keep up the mileage and one morning I'm taking the Team on a hike to Lake Blanche.  I want to keep them moving but not always running.

AM 7 easy miles from Sugar house park through the neighborhood.

PM 8 miles on Pipeline.  I can always tell when my body is starting to break down by a little nagging cough I get after a run.  I am at that point.  The cough is here tonight and I'm feeling the mileage.  It is always best to listen to our bodies.  A little rest and backing off the mileage should do the trick.    

AM 6 miles Pipeline trail from Burch Hollow out 3 and back.  Sat in the river for 10 minutes after.  It sure is cold.  I always heard 20 minutes of ice was the best for you to combat inflamation and soreness.  Anyone have a more recent approach or data on the latest research on the subject.  What I've read was lowering the muscle temp by 10 degrees for 10 minutes is recommended.  Which I was told takes about 20 minutes in an ice bath of about 50 -60 degrees.  I've had great success using ice baths.  One great runner here has gone as far as putting a commercial ice machine in his garage and ices all the time.  Karl Malone and John Stockton both have said iceing immediately after games is what extended their playing careers.  It was common to see them as soon as they were out of the game for the night with two big ice bags on both knees.  Most athletes know recovery is as important as the workout.

PM 2 miles easy around Sugar house park.

AM Ran the Sandy Classic 10 K not sure of my time yet I didn't get my watch stopped.  I was in a hurry because I was trying to gain a few extra points by doubling and running Murray 5K.  I made it to the race just after the start and headed to the start line.  I began about 3 minutes back from the leaders.  You have to start working your way through over 850 runners.  A good group today.  Over 300 day of registeration participants.  It is an out and back on part of the course so it is fun to get to see the leaders and how everyone is doing.  Teren was in front followed by Alexander, Albert, ?, Neal, Corbin.  Neal did move up and finished 3rd and won the masters.  Nice double dip payday.  Alexander was 4th, Corbin 5th, Albert 6th I think.  Very competitive field just like at Sandy. 

At Sandy I did what I needed.  Finished as the 1st master and I didn't get chicked but it was close.  If I could have carried the bear a little bit more I would have loved to catch the 5th place guy but he was way out their and I only could see him a few times.  With my mileage up I'm happy with the days outcome at the races.  After the 5K I added mileage with Corbin, Neal, and Timmo.  Need to add more tonight.  It's hard on training having a race in the middle of the week.  I will update late tonight.  Everyone have a safe and fun Fourth.

PM 10 miles on pipeline and 15 minutes in the river.  Legs good tonight only took 1:12:30 to the overlook and back added on to the end up the road to make it a full ten miles.

AM 6 miles from the house to the mouth of Big Cottonwood canyon via Old mill road.  Pushed myself any time I felt I was backing off.  42:23  Taking the EHS team on a hike to Lake Blanche this morning.

PM 10 miles on Des news course.  Started at mile mark 4 and ran up to 2 back down to 7 and back to the 4.  Hot out.  Ankle hurting a lot tonight.  I rolled it again on the hike.  The swelling is not down from the first time and now there's even more.  Saw a moose and a buck and doe on the run tonight.

AM 7.5 miles at Liberty Park  trying to push myself out of the sluggish mode and when ever I back off.  At the start of this work out I decided to go faster in the warmup.  I have noticed the EHS kids jog way too slow in the warm up and cool down.  I was only able to pull one with me at the quicker pace.  After, I told them to start their warmup with a little more effort, we will see how it goes.  They had a time trail today, After 1.5 warm up and 5X75 strides we timed 1.5 miles on the sidewalk.  I saw good effort on most of their part, but times were slow.  My fastest boy ran 8:53.  I'm not having them do speedwork, I need them to get a base first.  I do however mix in short strides or fartlek to change the pace and not get them bored.  They finished with a 1.5 mile cool down. 

PM 10 miles in Sugar House park.  The old man wanted a fartlek workout tonight and assigned us 10X 2 mins.  Did a lap for a warm up and started. A little windy tonight but hot 95 degrees at the start .  After the tenth 2 minute I finished up with a cool down to complete the ten miles for the night.  Early 20 miler in the morning.

AM 20 miles,  The day is moving fast.  I met Scott in Magna at 5:00 am for the long run and it was already 85 degress with some wind.  Sliggish at the first and was just focusing on getting through this run.  I didn't talk much wanted to safe all the energy for the run.  Hit the turn around about a minute faster than two weeks ago.  Picked it up on the way back.  Legs were a little heavy probable from the speed workout last night.  Well my steak is done and I got to get to a track meet at East that Bre is running in at 9:00am