My Mileage and workouts

Am- Ran the red pine lake trail, it was 6.25 miles. At first it was only a little bit steep, but then the incline kept increasing until I was hitting somewhere in the neighborhood of 13:00 miles

Pm- 4.75 miles to even my mileage out to 11

Am- we went to sugarhouse park and did a grass lap around for a warm-up, then we did hill loops by the road followed by 4 hill repeats on the state hill, I tried to stay with Tomy the entire time. After we did another lap for 8 then added 4.5 miles with tomy to get 12.5

Pm- went to sunnyside and did 5.5 miles with the team, the pace fluctuated a lot, we started at around 7:20 for the first mile, around 6:40 for the third, and the 7:30 for the fith

Am- 9 miles at wheeler farm with speed, after 2 1/2 miles of warm up and strides we did four 800's on the trail loop, (my times might be a little off because my garmin starts late sometimes) my splits were 2:24, 2:27, 2:26, 2:25, after we cooled down to 9 miles.

Pm- went to liberty for the night workout and did one lap warm up, one lap of firemen and one lap cooldown, after we added on and I got to 5 to be at 14 for the day.

Am- Started at the JCC,went to Alta into citycreek, then we we went up until we hit shoreline and back to the JCC parking lot for 10.5. Quite a splendid run

Pm- went to cottonwood complex with sarah, stormy, eden, and dakota, we did 10 minutes warm up very slowly then proceeded to do 4 strides up a nameless hill, we did the region course as coll down than added to 5.5

Am- today was the slurpee run! We started at sunnyside and hit 9 stops, the run was about 8 miles, i tried to stay with Tomy and Clayton but they were chugging the slurpee's at an inhuman pace, my average pace was still 6:15, so I feel pretty good about this run.

Am- 2 mile shakeout around the hood

Pm- first race of the tour de run, the 5k, didn't even get there until about 7:18, so i only got 1 mile warm-up and a couple seconds of stretches. Once the race started i sat with Jake and Josh, after a little more than a mile they started seperating from me, for the second mile I was mostly racing by myself with Jake and Jake in sight, and ended up passing the two mile mark in 9:59. The third mile was when i could start feeling how little of a warm up I got and started slowing down some, I passed the 3 mile mark in 15:31, then finished in 16:20(?), either the course was long or witchcraft. After a two mile cooldown with the team and two more miles when I got home to finish at 10 for the day.

Am- showed up for day 2 of the tour de run day 2, today was the 10K and the 4.4 mile race. I warmed up 2 miles for the 10K, than had to tart right after leaving the bathroom. Once thr race started I was in position behind Jake and Josh, but I decided I didn't want to be too tired out for the second half and let them slip a little bit, the hill climb for this race was awful, I was hitting about 6:10 average pace up the hill. Once I was. Almost to the top of the hill Bill showed up on his bike and started pacing me, so I started hitting a faster pace, once we got to the mostly flat bike trail part my pace started speeding up back to 5:17 mile pace, I finished in 34:32 according to my watch.

After the 10K we went to have lunch, shop a little, and go back to the lake for an ice bath, I got about 1 and a 1/4 miles warm-up for the 4.4 miles. This race started much slower than the other ones and I was glad about it, because my legs weren't feeling very good befor the race. We went out with about a 5:06 first mile than I slowed down a lot because my legs weren't cooperating with me, Bill followed me on his bike again and got me to speed up, which is good. I can't remember exactly what my time was for this race, but my ave. pace was 5:34, so it wasn't fast. At the awards are team ( East high boys) got second overall! So we got a very lovely gift basket, I took third overall, and clayton took 7th for the top 10. Not far behind was chris kearl and dallen, who finished the top in their age group.

Pm: very slow 2.1 miles to hot even mileage for the week