BC

Picked up jamal and headed to do the Magna Run, Demetrio's secret weapon that got him ready for all his Des News Wins.  Wish we had started an hour earlier, but I told Jamal to sleep until I called and I didn't get out the door until 6 am. This run is for strength, 5 miles up hill, 5 miles rollings big climb hills, turn around, same 5 rolling hills, Last 5 part of the Magna Classic from the good old days, screaming fast and real quad busters. Avg 7 mins on the way back. Good run hot at the end. With a lot of focus to hang with Jamal the last two miles, but I did.

AM 16.00 miles Today 7-11 Is our annual Slurpee Run for the East High XC team. It goes like this. We meet at Sunnyside park July 11th, because it is free slurpee day, We race around the area running to 7-11's on the list and try to be the first one back without losing it. We hit 7 stores, run in fill up a 7.11oz cup level with a slurpee, eat it as quickly as possible, watch out for brain freeze, then run to the next store and repeat. The loop this year ended at Liberty Park so we would not have to race back up the hill on 800S. and this was much better. The loop was 7.5 miles. And everyone did so good, Tomy was the champion this year, he can down a slurpee pretty fast. A fun day, but like many on the team, this cured me from eating slurpees until next year. Here's my mileage for the day, ran 2.40 with Taylor around the Sunnyside Block, Slurpee Run 7.5 miles, 3.5 miles around Liberty waiting for runners to finish their run, 3.1 miles back to Sunnyside park and then added to it to bring it to what we thought was 16 even, but gmap-pedometer showed longer. Legs are getting better from the race on Saturday and should be healed up in the next day or so. Fun day. 

PM 8.50 miles on the Jordan River Trail was only going to run 6, but on the way back I ran into Demetrio show I finished up with him. The bugs are the worst, swallowed or choked on a bunch. Water at two of the underpasses so had to alter normal run a bit. 

AM 10 Miles at Wheeler Farm. 10 X 1min fartlek in the middle and a stride relay.

PM 8.50 Miles at Sugar House Park with Wasatch Athletics. Ran two Laps on the grass around the park with Amanda, circled back to the group and started Fartlek workout with them. They were on their 6th of 15 1 Min/ 1 Min so I ran their last 9 with them and added one more to give me ten of them. Finished with a cool down to make it 8.5 total. 

AM 8.50 Miles with XC team. Today was our rock run up dry creek trail by the JCC.  I started it 5 years ago, and what I have the kids do is select two rocks about the size of an apple, one for each hand, and run the first mile and a half carrying them to the overlook where we have a rock pile that is growing each year. It is a way to think about your arms as you run. not carrying them to high or over swinging. Kind of fun to see the pile grow. Was concerned at first that the trail would be to wet but it was better than I expected. Most of the girls are at girls camp the remainder of the week, but it was nice to see that several got out and ran before they left at 7 am this morning on their own. Good Job, girls.

PM 6 Miles on the treadmill at Gold's Cardio theater. Started at 8.1 and bumped it .1 every half but I was watching Taken an action flick that really gets you moving in the last part of the movie. Ran the last mile at 10 so a 6 minute mile to finish, 41:23 total time. Got in the pool for fifteen minutes and then the Hot tub. 

AM 10 miles XC team workout. Did a Sugar House Grass lap and then we moved to hill number 3 on the state course. We played 21, and did 400 meter hills. First round went three repeats and Patrick won. Nice to see him push for a reason to win. The way the 21 game works in a nutshell is: You run the hill and jog back (400 hard up and 400 recovery back), I deal out a card in the order of finish at the top. Then we run the hill again and return, deal out another card. Now comes the fun apart, You don't know who has what so there is some bluffing involved. If you are the first to the top of the hill with a 21 you are the winner of that round. So you may be fifth to the top but if you are the first 21 you win. No one with a 21 can beat you. It makes everyone really push, even if they don't have 21, because they love to bluff the potential winners and make them really work for the win. If no one had 21 in that round you deal out another card or they can stand on what they have. Then you run again and repeat up to 5 times. Maximum 5 cards. If you have the closes to 21 and are the first one to the top after the fifth card, you are the winner or if you don't bust you are an automatic winner if you took all 5 cards. So Our first round went 3 hill repeats. Then we played again but changed it to only 200 meters of hill. The second round went all 5 cards so 6 times up to the top:) Taylor won he was holding on a 20. Ran back to where the cars were to put away the cards and then added a grass lap and some running by the stream to get the even ten for the morning. The river is going down at the park now so we can start doing some ice bathes there. Some of the Alta girls were playing in the water after their workout. 

PM 6 miles on the Des News Marathon course. Started at 3.75 mile mark and ran up the canyon for one mile, turned around and ran to the little mountain emigration turn and  then back up to the car. This part of the course has more rolling than you think so it is a nice change up before having to tackle little mountain in the race.  When I got back to the car some bikers were coming off the pioneer trail that is by the bathroom, so I walked down it a mile to see how it would be as a running trail. Looked good as far as I went. If anyone has ran it before, how far can you go and is it a good running trail. Driving home I was amazed how big the full moon was as it came up over the mountain and lite up little dell reservoir. Nice night for a run. Averaged 7:15 but first mile up hill took 9:45.

AM 6.00 miles at Liberty with XC team. One lap warm up, One lap fireman at a pretty good pace. two laps cool down. Went over a few things with the team about using a foam roller. We have a good group this year and these kids are developing into great runners.

AM Draper Days 5K Got to the park 15 mins before the race so not much time for a warm up.  The race this year was short because we didn't run on the certified course because of road construction. Last year I ran 19:39 on the full course so I will stay call it an improvement over last year because it was maybe 20 seconds short. I know better, but going into the race like many years before, I gave myself an out. An excuse...And you can never run your best when you go into the race accepting defeat. I knew I was at high miles and Des was in a week, so I wasn't that concerned by who finished ahead of me.  Until after the race then I get mad at myself for letting it happen. And maybe I couldn't have done anything about the outcome, but I never fought. I did a cool down run of 6 with Jake, Andrea and Emily. Turned around and added another 1.25 with Devra and Neal. We talked about different strategies for the marathon and how we might be able to help each other. Going for a good run in the morning up on Jeremy Ranch road. Want elevation, distance and soft surface. 

PM 3.5 miles cuz we had to return a few red box DVD's 26:26