BC

AM 20 miles Went back up to Rail trail to get a little more elevation training.  Ran with Carre, Michelle, and Zuzanna.  Legs are a little tired from yesterdays marathon, but I've been icing and using the stick on the sore spots.  9 of us are headed in for massages this afternoon so that will help.  Total time for the twenty was 2:32.  Adding more core stuff the next few weeks to try to get stronger.  If I get too buff I might look like a teenager again, and maybe my competition will not think I'm a master and let me go.

Am 5 miles from East high track to the zoo, over to 1300 S. down to 1900 E. back to Sunnyside and return to the track.  It is 5.11 according to the Garmin.  Nice run because you warm up on the uphill and can stride out on the way back.  Legs are still feeling the weekend.  Total time for the run 38:10.  The team added a 300 and 10X 100's

Mid Day 6 Miles with the team.  Ran to Sugar House park from the track and added one grass loop around the park and back to the track.  Handed out uniforms, their first meet is on Wednesday.

PM 12 miles from the house.  Headed north on Holladay blvd.  At each street that headed east I would run to the top and back down to Holladay Blvd.  I wasn't in the mood to go far so I thought this would help add some mileage.  It was after ten and a perfect full moon night to run.  I ran into a high school boy out doing his run so we ran together and talked for about three miles and I ran on my way.  Met up with another guy who is training for NY marathon and wants to break 3:00.  We ran for another 3-4 miles.  It was nice having the company and made the run go by fast.  I only wanted 9 miles but this guy was taking me farther from home which was okay I can always use the miles.  Only 20 more good days of training before the taper. 

PM WA speed work out.  Mile repeats, 8 of them.  800 recovery.  Not to fast because I'm still recovering from the Marathon on Saturday.  5:45-5:55. 

Afternoon Run two miles warm up with the team.  It was their first xc meet of the year.  They ran well.  Both girls and boys won.  Girls 23   Boys 33.  It was a pre region meet and the boys last year were 6th at region and last in state.  So this was a great imporvement.

PM Run got back from the meet and was drained physically so I headed to the gym around 8:00 and started with some stretching for about 45 minutes.  I was  not excited to run much. I've been kind of tired and still having some sore muscle trouble,  in spots.  Dragged myself up to what I've seen a couple of bloggers coined the dreadmill and started at about 7:45 pace and bumped it up each mile until I was done with my 15 miles for the night in one shot.  Last mile was at 6:30 pace and it said my avg speed was 8.4.  Was happy I made myself finish but it was now 11:30 before I got home because I had to stop and buy breakfast for the team.  We start our School year morning work outs tomorrow morning at 6:00 am.

AM Team work out, From the track to Liberty Park and two laps around and back to the track.  Still having leg soreness.  You use different muscles when running on a treadmill and I can feel extra soreness today behind the knee.

Afternoon Run with the team.  We ran from the EHS track to sugar house park where the team did hill work and then we ran back to the school.

PM I don't have Cable and want to watch the second half of the Utah game so off to the treadmill.  We'll see how far I can put in.

Drove down to the gym to watch the game.  It's a good thing I was running because watching the game was a waste of time.  I found I run better on the treadmill when I'm mad.  The utes didn't show up to play.  Oh well...10 miles increasing speed as I go.  Total time 1:08 ran the last mile in 5:35.

Afternoon run with the team. 6.5 miles.  We ran from the track to the trailhead by the zoo and over to the Red Butte Garden drinking fountain and back via Legacy Bridge and across campus.  It was hot near 95.  So otter pops for everyone when we got back.  Went to load up on pasta after the run at Spagetti factory.  Now I feel lazy but need to run tonight. 

AM Swiss days race, Faster than last year by 37 seconds. I hope this means I'm in better shape now than last year. I don't think I pushed as hard as I could. Braden one of our East High XC runners had a great race and was the overall winner. In the first 200 meters I looked around at the competition, we got to the race just before the start and had no real warm up, and saw that the field was not to strong this year. So I told Braden to push out the pace, I couldn't go much faster this early because my aching leg had not warmed up yet. It was this little surge that kept him in the lead the rest of the race. It was awesome to watch him. And he was happy to have run so good. We both ran the course a second time immediately after finishing. Need a nap and some food. I will run more in the PM and a 20 miler in the morning. If anyone wants a long run tomorrow let me know.

PM run 5.5 miles to make it an even 120 for my blog week. Ran from the house to Iceberg and an added half mile. Avg 7:45 so slow run. I didn't think the race today beat up my quads tha much, but either my afternoon massage or the race sure made them sore for tonights loosen up run. Happy with this weeks runs. had to work through soreness that is still lingering, but never ran any slow miles everything was under 8:00 min avg. Most runs avg 7:15.

Recap of the week: Sat Marathon, Sun 20 miler @ 2:32, Monday recovery runs, Tuesday Speed work out 8 X 1 miles, Wednesday recovery run, Thursday am recovery run Pm Tempo run, Friday recovery run, Sat race = second tempo type run for the week. This next week I'm going to track how much time I run for the whole week. Including stretching warm up and cool down. I need to focus on the recovery between quality work outs and do only what the body wants this week.