BC

AM 15.50 miles Draper Loops.  From the park up the trail to South Mountain bridge entrance and west to Fort Street, North on Fort to the end then East to Park via new Library entrance.  Each Lap is 5.11 miles.  First lap in trainers 39:33 Second Lap changed to a racer 37:25 Third Lap 36:08 finished .20 jog to round off the number.  Hot out and not much shade, because I didn't get started until 9:30.  AVG run time 7:24 per mile.  No cough after I finished but dehydrated.

PM 4.50 miles Ran a couple miles warm up and then did 6X 200 strides at the golf course, finished with a run back home.

AM 7 miles cemetary loop from SHP doing one lap in the cemetary.  Started a little sluggish but moved better towards the end. 48:10 Avg 6:53

PM 5 miles at SHP doing laps on the road.  Got a late start and so I quit early so I could get home to bed.  Heart burn again tonight.

AM 8 Miles XC workout group.  Liberty Park Loops today.  Started the day off running over to Collins to get him out of bed.  He told me he would be at workout this morning, so the whole team ran from the park over to his house to get him up.  I t wass good to see him back, he will need to work on his fittness.  When we got back to the park we did 4 laps.  Goal was to run 15 seconds a lap faster each time. Each lap is 1 1/2 miles.  Kind of a progressive tempo, to feel an increase in effort and pace.  Here's how I did.  Lap 1 10:47 Lap 2 10:11 so 36 seconds faster more than twice of an increase that was goal. Lap 3 10:00 so an 11 second faster pace almost to goal. Lap 4 9:37 a 23 second faster pace, to fast again.  But I only decreased 1:10 from Lap 1 so I guess I was close to the desired workout but alittle to fast.  Second lap was just to fast.  I like this progressive run.  Did a cool down lap with Emily which felt nice.  She ran great today and was pushing our top guys. Crunches and push ups.

PM 10 miles Wasatch Athletics workout normal warm up, 1 x800 2:37, 400 recovery, 10x200, 100 recovery, 2 laps around SHP. 

AM 10 miles with XC team on pipeline.  From Burch Hollow to overlook and back, plus a little up the road to make it an even 10 miles.  Sat in the river for ten minutes.

AM 6 miles XC team at Sunnyside Park, finished with some strides.  Felt good to loosen up.

PM 6 miles on pipeline trail.  We picked up Zuzana and drove up to burch hollow and ran out three miles and back.  Michelle wanted ten so her plan was to go to the overlook and back.  Zuzana wanted 15 so from the car we figured would be about 9 more to her house so she ran down the canyon.  Me I get to take it easy the next few days.  Sometimes when I cut back I start to notice more tightness and little aches and pains.  I don't like that part of a sharpening period because it can make you question your training or if your now getting hurt after all the training.  But I am going to keep cutting back until the race.

AM 4.5 miles 3 Liberty loops ran into James and he joined us for the workout.  Firemen for the middle lap.  Wanted something to quicken the pace but didn't want to do strides.  I like fireman drill because it keeps the group moving and more of a team working together feel.

AM Draper Days 5K Not a bad race for me today but very even.  I did not record my splits but through talking to those around me during the race this is what I came up with. Mile 1 to slow 5:50 Mile 2 5:45, picking it up but with the downhill in this mile I would think it should have been quicker.  I felt like things were going smoothly though and not a huge struggle to hang like at Murray on the 4th. Mile 3.1 6:30, so I will say 5:55 for mile 3 and 35 seconds to the finish.  This mile does have the most climbing in it, so I didn't slow down to much. I was passing people on this mile which is a change for me.  Overall I would say I ran very even.  But I let a few people gap me too much in the first mile to regain contact.  Oh well!  I got 1st in my new age group, but only because Dennis was displaced for a top masters finish.  I was 5th master overall.  My time was 18:05, which is 7 seconds faster than Murray and only 9 seconds slower than last years Draper on the faster course.  I will go back to see how much slower the avg was for the other runners  from last year to this year to see how my fittness is now verses then.  Des is getting close... Time for a couple of good Buffalo steaks on the BBQ.