BC

AM Temple Work day. I ran 22 miles in the spires of the temple, god's mountains.  We are so lucky to live in such a beautiful place.  Good Elevation work very uplifting.  Started at Guardsman pass trail head and ran up to close to 10000 feet elevation.  You sure can feel the higher elevation in your whole body.  Ran on the trial that takes you to Desolation Lake and down towards Dog Lake, missed the turn to dog and ended back at the road in Big Cottonwood so I had to turn and run back up the trail close to 2 miles to get back headed towards dog.  When I got to dog took the trail back to Big water trail head which is the top of Millcreek Road.  From Big water parking lot I ran down the canyon on the road to rattle snake gulch trail head.  It was a long 22 miles and the back to back long run days made it a good test of fittness and focus.  Temps were nice and I never got really hot, just thristy.

PM 8 miles Jordan River Trail, Felt sluggish in the first half so I pushed the second half Avg 7:12 for the full 8.

AM 8.25 miles Ran 6 withe the XC team from SHP came back did a little core work and then Emily and I ran a outer grass loop.

PM 11.75 miles Pipe line and up the canyon road with Zuzana good run at a quicker than usual pace.  Hit the turn around in 34:58.  I'm feeling sore from Sundays down hill running.

AM 5 miles from SHP and drills.  Legs are still real sore so I finished with some stretching.

PM 15.50 miles Wasatch Athletics Speed workout.  Normal warm up and cool down.  20 @400 between 1:15 - 1:22.  Avg 1:20 Jog a 400 recovery after each one.  Legs were to sore to do the 10 X 800 which was the plan. 

AM 7 miles XC team ran from the trail head by the zoo to the top gate up Red Butte and back.  I doubled back on the trail to make sure a couple of the kids didn't get lost and made the right turns.  No one got lost!! When I got back to the car I needed .40 to finish off the 7 so I ran up to the dog park and back.  Core work, crunches, push ups and wall sits.

PM 11.50 miles the usual run from burch hollow to the overlook and back, with a mile up the canyon and back.  I had heart burn type feel the whole run.  I need to figure out if it is food related or what might be causing it.  I've had it a few times and it sure is uncomfortable on a run.  It's like a burning feeling about 6 inches down from my mouth and feels like it's only in my throat.

AM 10 miles at Sunnyside park, 2 mile warm up, 5 4 3 2 1 fartlek workout, 4 miles cool down, followed by core work.

PM 10 miles.  Alexander drove Zuzana and me up Emigration Canyon almost to the top of little mountain and we ran down the canyon to their house.  Nice night. Heart burn again but not as bad as last night.  The run felt like cheating because for the most part it was all down hill.  7-11 run in the morning with the team should be fun.  It's free Slurpee Day so load up! 

AM 7 miles Slurpee run from Sunnyside park it was not as bad as I thought it could be.  After stop number three I could feel the slurpees bubbling in my stomach. So after the next Slurp I had a good Burp and all was good again.  We hit 6  7-11's, eating a full one at each and ran to the next.  It was fun.

AM 20 miler Rail trail from prospector.  Lucked out today and had one of the top Master runners in the country helping me work through this workout.  Dennis and I started at Prospector and ran to Star pointe and got a quick drink and a gel.  Avg about 6:45 to 7:00 pace.  Then started a 10 mile tempo, the goal was to avg 6:20 or so.  I never checked my watch or Garmin to see what we were hitting, just running on effort.  If I felt like I was starting to tire I would push to get out of the comfort zone.  This part of the trail is nice because it is a gentle downhill that doesn't beat you up to much.  Hit some of the miles 5:45ish but most were between 5:55 and 6:05 according to my garmin data.  Ran out to 17 and got some water and another gel and did a 3 mile add on up the trail 1.5 and back to the car in Wanship.  Felt good about the run, wanted to slow down but stayed focused on Dennis which helped me huge.  He can really run and makes it seem like he is out for a morning jog.  After the add on my avg dropped, but for the whole 20 avg 6:40.

PM 10 miles on pipeline from burch hollow to overlook and back with a little up the road.  I was surprised how well I felt tonight. Out and back 1:09.  My little breaking down cough is just starting night after the run.  So I need to watch it the next couple of days so it doesn't worsen.  Core work tonight with Bre.