Relentless

AM - 5 Washington Loop with 11th extension. Right knee had been hurting a lot yesterday, and there was still some pain in it today. But it felt a little better as I ran. I think it may have been a combination of the short run on the bad treadmill Friday and being cramped into a school bus all day Friday and Saturday. (Glycerin 319.9)

afternoon (these afternoon runs are more like early evening, after practice, but whatever...) - 6.55 miles. 3.3 2450 warm-up.  Then 10x200's with 200 recovery jog in between.  Goals were 1st to finish workout, 2nd to hit 32's.  1st 31. 2-6 32's.  They were getting a little tougher as I hit 5 and 6, but I convinced myself I had it as I was on the downhill slide.  7-9 slipped to 33.  I was a little bummed, but kept pushing it.  They legs were getting a little jello-y.  10th 36.  Ahhh.  Slipped pretty bad.  Actually started the time and jogged for another few steps and then snapped out of my haze and realized I was running 200 and tried to go, but the legs just weren't there.  But at least I did it.  The feeling to lose it was there again, but not until the very end.  Really cramped up when I went home, but got some Endurox in me a some Ultima a little later and felt better.  (Cumulus 263.15)

evening - 4 on treadmill at 7:30 no incline.  Decided to go get a few more miles when wife was at the gym and kids in bed.  Loosened up the hips and knee a little.  Glad I did it. (Cumulus 267.15)

AM - 15 in the fields.  Got up extra early to get the run in today.  Hadn't done this run for a long time.  I enjoyed today, however, as the dark hid the long straight stretches of road in the fields.  The hardest part of the run is the big climb the last two miles back up home, just when your the most tired from the rest of the run.  But I held it together pretty good and averaged 7:23 throughout the run - with no miles faster than 7:10 I was pretty consistent throughout.  I will probably hit another 15 next week before I decide to bump up to 18's and more for the summer. (Glycerin 334.9 - feet hurting a little from shoes today, they may be on the way out, which is what I want, but not until mile 400+)

late morning - 6.55 into Washington and around Green Springs from PVHS. We are testing out the block schedule today and right now I am not complaining because I was able to go for a run during my prep. Paid for the 10K Saturday and then tried to get a general idea of the course. I don't have a map of it, but I know the general idea and have a very good knowledge of the area (since I have been running in the area since I could tie my own shoes). The .85 mile seems to be a gradual incline up under the freeway. Then a big drop for 200 meters into Mill Creek then gradual hills up into Green Springs until about mile 2.7 or so. From here the race has a general downhill feel as it loops back around - except the steep climb back out of Mill Creek. I am pretty sure this is the basic idea of the course for the Cotton Days 10K down here in Washington. It won't be the fastest course, but I really know the area and I hope that can counter some of the hills. (Glycerin 341.45)

early afternoon - 6.2 Foremaster from PVHS.  A second nice easy run today.  One thing I really am trying to do is keep my easy runs easy.  Today's averages of 7:20 and 7:12 were both just right.  Now off to region track! (Glycerin 347.65)

AM - 10 on treadmill.  Started with and easy 1/2 at 8:34, then took incline to 1% and speed to 7:30 for a half.  Then I took speed to 6:58 for miles 1-5.  Today was planned to be a Tempo day, but last week showed me that the leg turnover isn't quite there yet for a harder sustained tempo.  So I took the pace to near marathon 6:00 for 3 miles and felt a little struggle doing so.  But not the type that says you shouldn't be running this, more the type that says I'm glad your running this because it is going to help you break back to where you need to be.  Then back to 6:58 for the remaining 2.  (Cumulus 277.15)

Those of you in So. Utah should head over to PVHS for the region 9 track meet this afternoon.  Fellow blogger Ruth won the 1600 in 5:16 (by 17 seconds!) and anchored the winning medley relay with a 800 split of 2:20.  She is awesome.  The guys races have had great depth and competition as well. 

early afternoon - 5 on Washington Parkway.  Easy run with no watch.  Want to do well in the 10K tomorrow, so I backed it down a bit today.  Tried to loosen up a little on the downhill by getting the turnover going. (Cumulus 282.15)

morning - warmed up with 2 miles down to the race start and around a little. Some of the usual suspects were there: Steve Olsen, Bill, and some other local yocals. Figured I should get off the shnide and win this one. Looked at the course and noticed it was about what I had planned it to be earlier in the week. Also realized it would not be fast.

Mile 1 - 5:39 (I think splits are right, my watch isn't in front of me right now - I'll come back and fix them). Some fellow I have never seen took off and Steve and I followed. A little incline back up toward the underpass.

2 - 5:25 Thought this other kid would peel off to the 5K. He didn't, but I had tested him on the inclines and knew he had nothing on hills. And as this course was basically one long uphill for the first half, I knew I had him.

3 - 5:48 Up Green Springs. Tried to keep pushing and pull away from the 2nd place guy. Steve was back there somewhere too, and I knew I needed to distance myself from him. It worked. I was able to pull away.

4 - 5:48 At 3.5 We finally started to even out before a downhill section. What a long climb for a race! I really pushed the down to extend everything. Hit the second half of the mile in about 5:10 pace.

5 - 5:47 Used the downhill to keep me going quick. Then the climb up the firestation hill. I run this a lot and know how tough it is, so I just kept pushing. My pace slowed to 7:30 or slower here for about .2 miles uphill. Then it took another .2 or so to get the legs back. But I knew the end was coming so I dug through it as best as possible.

6 - 5:25 Once I got my legs back, I really hit a good mile here for the end of a 10K. A little downhill and I tried to use it to dig in.

.2 - at 5:25 pace still.

Came in as the winner and broke my long streak of 10 or so races (besides marathons) where I have finished 2nd. Time was okay for the course. I am going to analyze it. Most people noted how there times were 2-3 minutes slower than usual. I think I had the legs today to really hit a good time on a faster course with good competition. But it was fun to run and win a hometown race and support "Dog Town"!

Went back and found my bro. and finished with him and then ran home after the long delay to the awards ceremony. Decent medal, golf and a cart at Coral Canyon (that will be an interesting experience!), and a night stay at a local hotel. Decent awards. (7.5 miles in Ohana) (2.5 in old Landreths)

I just used the course tool analyzer and got results back that the course had a very similar pace feel to the Striders 10K where the top runners hit mid 34's.  So that just confirms my thought that I could have got down into the 32's today (with a strong run and a fast course).

I am looking for a 10K (any race actually) in the Salt Lake/Provo/Ogden area on the 16th of June or the 23rd of June.  I will be up there either dropping or picking up my wife from the airport.  Someone let me know if there is anything.