BC

AM 20 miles early on Rail Trail with Dennis and Bill Green.  Ran from Prospector to star as a warm up, got a quick drink and a gu.7:12 avg   Then picked up the pace to wanship hit some 6 ish miles.  got a drink at the car in Wanship and added on 6 more to finish the 20.  Avg pace for the full run was 6:48 pace.  Iced the ankle when through it is swollen again.  I think it is a inflamed Perronius Tendon ( I'm sure that isn't how to spell it).  Off now for a massage and then to church.

AM 7 miles with the XC team. We did the cemetary loop. Felt like I pushed most of the run. Started a little bit slower than the faster boys but got up and passed them by the end. All but one. Good job Ben and way to make me work. My Avg for the run was 6:47 pace. Finished the run and added to sets of Flanigan drills. They can make you hurt and then 3 sets of 25 crunches and 3 sets of 15 push ups. PM 10 miles at Liberty Park almost seven laps. Ran alone even pace but pushed myself towards the end to avg 7:22 pace. I've started to take Celebrex twice aday to help with the ankle swelling.  It seems to help let me run.  Anybody have any experience with this medication.

AM 6.25 XC team run from Zoo trail head to Red butte gate up the road and back via Bonneville shoreline trail. 7:54 avg pace.

PM 11 miles Wasatch Athletics work out, Normal warm up then 8 X800 with 400 recovery about 30 seconds less then equal recovery time.  This work out felt easy tonignt maybe because of all the recovery time or just the slower pace.  Fastest one 2:42 Slowest 2:49 but the avg was 2:47. normal cool down and then all the East girls and me went to Nielsen's Frozen Custard.  I earned a triple. 

AM xc work out hills at Cottonwood complex 7 miles.

PM rode 6 miles while certifying a 5K at Weber State.

AM 6 miles easy on JRT with XC team.

AM 10 miles on Pipeline with team from Burch Hollow.

PM 8.5 miles from shopko to Liberty park for two laps and then to trolley square.  Kim was not there yet to pick up the Spaghetti so I did laps around the block until she got there.

AM 2 miles with Jon as a shake out run early in the morning before going to the race.  Did about a mile warm up before the race.  Then the race 17:54 for the Midvale 5K, 1st in age group and 4th overall.  Beat by 3 high school boys.  I made the same mistake toward the finish as last week.  I passed with a little more than a quarter left. To be repassed before the finish.  I need to sit and wait for the last forty meters where they will not have the chance to react.  Ran back on the course to help run Sam in and then did a cool down with Bre and TJ.

PM 5.25 miles down to Nielsen's Frozen Custard and passed and back to round off the week at 100 miles.