BC

AM 15 miles decided to sleep until my body wanted to get up. So I slept in until 7 am and drove up to the Jeremy Ranch Road.  Ran to East Canyon and about .40 down the road before during around and heading back the same way.  Saw some deer and a moose. Sure is beautiful up there with the mountain and stream. Cooler temps too. Hit the Nike outlet after and found an old lunar trainer in the womens section that would fit for cheap so I bought it. Went with the black instead of the purple. Two for one massages this weekend at the clinic so headed down the canyon and signed up. 3 hour wait so time for breakfast/lunch. Nice way to relax on a Sunday. 

AM 10 miles with XC team at SHP. Cemetary loop going two loops in cemetary and a big grass once back at the park. 1:12 

AM 8.00 miles with XC team Started at Sunnyside Park and headed East up Sunnyside passed the zoo to where the Des News course hits Wasatch. Ran along wasatch to Thunderbird and down to foothill, head south to the drinking fountain at the Parleys trail. Then back along foothill to 1300 S. down to 1900 East north to sunnyside and down to the park. The entire loop is 7.5 so we add the grass loop at the end. Felt good with the effort. Yesterdays run was 7:14 avg and today was 7:18. With a first two miles of straight uphill and a head wind coming out the canyon. Legs are starting to snap. As I cut back the mileage under me will be nice. Avg about 97 miles a week for the last 4 weeks. and the first week was in the heat and humidity of Florida. I have about 30 kids from the team running in the 10K and a couple going to do a half up north. So they give me a pumped fist or a yay when they ask me how many miles for the week and I tell them a much lower number than they expect. Hoping to have them come cheer me in on the course once they are done.   

AM 6.00 miles XC team Did our short warm up lap, 2.25, strides, Region course with farlek ladder 1,2,3,3,2,1 half mile cool down. Core

AM XC team 5miles on pipe line. Good elevation and soft

PM 2 miles to finish off my depletion stage. On treadmill, 1st .50 at 8MPH and then bumped to 10 MPH for the next mile, and back to 8 MPH for the last half. Feeling better now, hit the chiropractor for an adjustment, decided to waste the whole afternoon so I then went to the dentist for a root canal for a tooth that has been bugging me. I didn't want to deal with the pain of that too during the race. Bought some new state of the art Glycogen supplement drink, that's what the salesmen said, to drink the next few days. So during the depletion stage I lost 10.2 pounds which is a ton for me. I eat most of it back during the load stage anyway. Time to get focused and pop a good one.

AM 3.25 miles with XC team, Liberty Park 1 warm up lap, 6 strides, and another lap. Then a nice big breakfast with the kids at the Park cafe, French Toast Foolishness. 

stretch out.