BC

PM 10 miles in Sugar House Park.  It was Hot.  After sitting in meetings a good part of the day and then Family functions the rest of the day, I did not want to run today.  My body did not want to run today.  But because the old man wants us to keep our legs moving and I still needed ten more miles to hit the goal of 110 for the week I had Kim drop me at the park and asked her to pick me up at 10 pm.  That way I couldn't get out of it.  It is taking longer to get the engine running now that I'm at high mileage.  I don't feel like I'm in a rhythm until about 6-7 miles.  That's when it stops feeling sluggish or forced and feels more natural and the pace seems to pick up without effort.  I've noticed this in the past that when I'm at high miles I usually don't enjoy a run if it is too short.  I was glad tonight was ten miles because the last four miles seem so good.  I'm happy that I did the workout and the new week starts tomorrow.  I need to eat right and rest the next couple of weeks.  Also, some of the LDR scoring is complete and post on our USATF site.  It is going to be tough to move up this year, but I think I can gain a few more points.

AM 7 miles Cemetary loop from Sugar house Park.  Avg 7:00 pace    Legs feel better this morning.  This week I will drop to 80 miles.  Maybe I will even have enough time to mow the lawn.

PM 10 miles very easy on pipeline.  Temp was about 20 degrees cooler than the valley.  When I got to the overlook the Sun was setting a big bright red from the smokey haze.  Kim saw two moose by the bathroom just up the road from Burch hollow parking lot. 

AM 6 miles up Dry creek with EHS team.

PM 13 miles total.  Tonight was a Wasatch Athletics speed workout.  I did the regular warm up, a lap around the park followed by four laps on the track of speed changes and a slow lap,  Changed into flats and ran 15 X 400, the old man wanted them around 1:20 and it was hot.  Dennis was not doing speed tonight because of his hard week of Racing last week.  He and Michelle did awesome at Peach Tree and Boiler maker.  But tonight we had Nick M. join us and it helped me hit faster splits.  I tryed staying close to him and Albert who were hitting closer to 66 - 68.    I started slow and finished strong. 1:17, 1:15, 1:14, 1:15, 1:13, 1:12, 1:10, 1:13, 1:14, 1:11, 1:11, 1:09, 1:11, 1:10, 1:11. My ankle swelled up good after this workout and was throbbing on the ride home.  I never noticed it hurting much until the last two 400's.  Added one extra lap after the repeats on the track and then a loop around the park.  I am dropping my mileage this week so I should be feeling fresher, but usually I just notice more aches and pains in this week of tapering.

AM 3 miles with EHS from Sunnyside park.

PM 8 miles JRT.  Started slow and picked it up by the finish.  Ankle is really starting to hurt more now that I'm not taking any IB.  I have not taking any since Sunday.  I just got done icing it and it kept twinging every time I rolled the ice cup over it.  I plan to stay off Ib from now until the race to monitor how I'm healing.  I guess I will break down and listen to my wifes accelerated sports healing hypnosis tape tonight when I sleep.  Her tapes usually put me to sleep fast.  But we don't have long to heal so I hope it helps...

AM 6 miles at Cottonwood complex.  Ran from the park to 3900 S. and down to 1100 E. and back.  I did the lap twice because I got there early before the team.  Did the cool down with the team after they finished their hill workout.  It gives me 6 for the day but it was broken up.  I will get a more steady run tonight.

PM 6 miles JRT.  Too many bugs.

AM 3 miles Ran the warmup and cool down lap with EHSXC at liberty park.

PM 11 miles speed work out.  Normal warm up, speed changes, 1X 1600, 5X800, afew extra laps cool down and a lap around the park.  Times 5:35, 2:36, 2:36, 2:32, 2:34, 2:40.  I wimped out on the last one and almost didn't do it my ankle after the fourth one was really bothering me.  Mostly on the turns and when I would run on the toes.  Still trying to stick with ice only.  I will reevaluate things tomorrow after the long run and see what should be my approach to the next couple of weeks.  I was only going to get 80 this week, with the long run I guess I will over shoot it.  Oh well there is always next week to drop faster.

AM 15 miles Jeremy Ranch road.  Nice run and good company to talk with helps make the run fly by and today was both.  Ankle is still sore from last nights speed work.  I asked the waiter for a bag of ice to ice it while we all ate.  I think we could have started an hour earlier because it did get hot and slowed us down in the last 1 1/2 miles.  Other than that it was good.  We used the aid stations for the canyon to canyon half along our way and it help keep us well hydrated.  After we jumped into the river, it was nice but not cold enough.  I want to keep moving so I will add 2 miles tomorrow to hit 90 for my week.