BC

AM 20 miles This morning I did some elevation work on the trails.  I ran from Guardman trail to Desolation Lake, down the canyon and back up to Dog Lake and over to Big water in Millcreek.  Got a quick drink and headed down the road.  At big water it was exactly 11 miles with an avg of 9:04 pace.  Next 9 miles were on the road going down millcreek canyon.  I was able to bring the avg don to 8:03 and was pushing the last couple of miles trying to get the avg under 8:00, but came up short.  Final time 2:41  Legs were okay on the down hill we will see how sore in the morning.  The climbs in the first part of this run can be very anaerobic with your heart beating out of your chest.  Over all run was good.  Bradon ran the trail part which was nice to have the company and he stopped along the road to give me fluids on the way down.  Not to hot athe start it was 54 degrees and didn't get warm until the road part of the run.

AM 8.5 miles XC work out at Sugar House Park.  We did a fartlek run, one lap around the park as a warmup followed by a 5-4-3-2-1- minutes with equal recovery.  Nice run felt good and not too sore from the 20 miler yesterday.  Finished with another lap and crunches and push ups.

AM 6 miles with the XC team at Dry creek from the JCC.  It's our rock run.  Felt good this morning but stayed up too late last night so a little sleepy.  Came down pretty fast.  No major falls today so all is well.

PM 10.5 miles with Wasatch Athletics speed workout.  Normal warm up, then 1 mile at 5:37 800 recovery, 2 X 800 with 400 recovery 2:37 and 2:35, 4 X400 with 400 recovery 1:13, 1:11, 1:09, and finished with a 1:06.  Did 1 lap around the park for a cool down with the guys.  This work out was good never thought I was going all out so I am happy with the recovery from the marathon.  Have not needed any celebrex for four days now  and the ankle is not a problem anymore.  It was hot in this workout about 93 at the start.  I never took water until I was done.

AM 8.5 miles XC hill day at Cottonwood complex.  Did 10 hill repeats about 300 meters long. 

AM with XC team on Jeremy Ranch Road.  This is our team Run and ride day.  2 man teams and 1 bike.  They start at the same time, the biker being faster rides to the 1 mile mark and parks the bike and runs on to the 2 mile mark and repeats.  So each runs 5 miles and bikes 5 miles alternating.  Well Emily and I were going to be a team and offered breakfast to any one on the team who could beat us.  A save bet, but we were short one runner to complete full teams so that left me out.  So I ran the whole thing and no bike.  It was nice because I could taunt the kids as I passed them and them back as they rode passed on their biking leg.  But as the distance got further I saw less and less teams ahead of me.  I finished third of the 10 teams only being beat by 2 teams and they ran well.  It was fun racing them.  I added on 2.5 miles back up the road to run in the rest of the teams.  Overall time surprised me this road can be tough.  7:02 avg pace per mile.  Then we all went to breakfast.

AM 11 miles with XC team at liberty park.  We did a 2 lap warm up followed by a 2 lap tempo run (3miles), then a 5 mile cool down of 3 laps and a little more to round it off at 11 miles for the morning.  Tempo time 18:45 so 6:15 avg pace.  Felt easy and was able to talk to the boys I was running with. 

AM 8 miles out of town so got up early with Bre and got our run done.  Chased by the indian dogs on the way back made it interesting.

PM 5 miles from Grandmas to the Bullock Res. Dam and back.  It feels like up hill both ways.  Hit 8:13 avg out but dropped it to 7:35 avg total at the finish.