BC

PM 2 miles easy at Sugar House.  The old man wants me to keep my legs moving and so I added my 2 miles to hit 90 for the week.  Ankle was okay except for the hole I stepped in on the back side of the park in the dark gave me a little twinge.  I have been doing the dixie cup icing every night.  I have to pick up the pace this week.  I want to try to sharpen up.

Updated LDR scoring is now up.  There are still a few errors but we are close.  Remember to register before race day at Draper 5K.  No day of...  Looks like the Blog has a great showing in the overall.  Good job Paul, Steve, Sasha.  Your checks will be at the awards ceremony banquet.  No waiting or lost tax documents to slow them down.  LOL:)

AM 7 miles from Sugar House Park, Did the Cemetary loop and back to the park.  Pace felt good today.  After the first mile or so I felt like I was in a good rhythm.  Unexpected left knee pain at the start.  I only note this as a record so I can look back if it gets worse or develops into something.  I did wear new shoes today.  Haywards, I've ran in them for several pairs now and like them, but they are not being made anymore.   The Skylon has now taken its sole but has a different upper than the Hayward.  Comfortable and light.  Going to run again tonight at the river.  I don't want to drop to fast. 

PM 7 miles I met Some of the Varsity boys at JRT did a 3 mile tempo  Their goal was to complete a least 3 miles in under 20:00.  They did.  I had to pull one along that has not been running distance long but is a great 300 hurdle guy.  He is doing very good for his second week of training.  His Dad ran a 9:07 2 mile in High School.  He grew up in France and is right now back there doing live radio for the tour.  After we finished the old man showed up so I ran 4 miles with him. 

AM 4.5 miles from the trail head on Sunnyside by the zoo to Red Butte gardens and Back.

PM 8.5 miles Wasatch Athletics speed workout.  Normal warm up and speed changes. 1 mile 5:22 Coach wanted all of us in my group to run a 5:45 and not go faster.  Which was fine with me.  Everyone agreed, I said if any one came around me I would trip them if they were under 5:45 jokingly.  We started and things felt real easy.  We stayed in a group on the first lap hit 1:21 so a little bit too fast.  The group stayed together the second lap 2:40 so we picked it up a little.  Third lap I could feel people were getting anxious and pushing it more. I came through at 4:03 and knew we were ahead of pace but a couple people though we were behind and started to come around me with 300 to go.  I could see that everyone wanted to kick in and didn't care about hitting the 5:45.  So I decided I would pass them back and finish strong too.  Last lap 1:19 to finish with a 5:22.  It felt too easy and I could have gone much faster tonight.  Or at least that's what I thought after I was done.  6 X 200 next untimed by me but I hit them all around 32 or less.  Ankle held out pretty good tonight.  I will not start any IB until Friday. 

PM 6 miles at the gym on the treadmill.  Ankle is sore and I wanted very flat and you can't get any flatter than that.  Started at 7:24 pace and kept it fopr the whole 6 miles.

AM 5 miles with EHS XC this morning ran a 2 mile warm up lap on the roads, followed by 10 X 100 strides in very deep grass.  20 minutes of jogging for the cool down.  Feels like cross country again ran with soaky wet shoes the whole time.

AM 3 miles easy two laps around Liberty Park.  Started IB today to get ready for the marathon.

AM 5 miles Draper Days 5K.  I knew going into this race to score additional points in the LDR circuit I needed a 3rd in masters or I was racing for only bonus points.  That is not a good mind set to go into a race.  It gave me an out and I took it in the last mile. Using Des News as my excuse.  I had planned to start fast but within good reason and did. First mile 5:10.  Ran good through second mile but slowed down some just because of the hill and head wind.  In this mile though I was thinking the whole time where is the third master from the circuit.  I was in what I thought was forth master overall as we turned on the road towards the finish.  But was really in third because little Bob (HRH) was a bandit.  I should have raced the last 1/2 mile but let 3 masters pass just after the turn.  Third master ended up finishing 18 seconds ahead of me and I backed off in the last parts of the race.  At that point looking back I was thinking of saving myself for Des, but that is a cop out. Going 20 seconds faster at the last of the race would not of made much of a difference.  Anyway legs felt good and the ankle is only a minor concern for the marathon.  Time to rest and hydrate.  I plan for a great race at Des.