You get out what you put in

Th- ran Barney Wash trail by H's. Felt slow hot and heavy, then softball w/ Kris's team lost by one run, I walked a girl in that inning, b-ball was pretty good 3.5M

Fri/Sat rest small run around b4 picking up David's mom at airport

Sun nite- long run about 1 hr 15 down canal far side of Bangerter to 4800 W, beautiful course, bathroom at KFC, 8.5M

Mon-ran canal to Tville park canal, 2 tempo intervals 5:05, 4:43, (85%) then back to upper canal,  4:39 (75%) surprised that upper canal is shorter total 14:27, 4.5M

Tue- softball big-time loss, played 3rd base, basketball 3 on 3 with Ryan, pretty even but won last game,

W- Warm up run and chin-ups

Th- w/ Nate to Granite High, P90X workout, 15 minutes jumping hopping lunging, with 30 yard run b/w for 1k, 3.5K one way; 5M and brutal plyometric mania, went into the red and had to get water, didn't help didn't have breakfast

Was sore Friday so just did an easy jog to warm-up and decrease soreness.  Saturday at NW Rec Center with Jason & Rebecca and Nate & Rylee. Race was shortened because we went over the 1st bridge on the 2nd loop, Daniel McK was manning the bridge but there were only 8 people in the race.  I let the young Rec kid Jose go out but when we passed the 1st bridge on the 2nd loop he wanted to turn and I showed him we went straight so psychologically he died.  I felt pretty good about things, just wanted to tempo run, getting ready for next week Bluffdale. 

Mon - Tempo run, just felt good, ran canal to homestead and beyond, hopped fence and felt great. Talked with Allison (Farnworth's) girls on swingseat.  1hr total 8M

Tues - Bball 4 on 4 felt really fast and strong, reading the Bowerman biography, hard and easy days were pioneered by him and scoffed at by other coaches, personalized training is always the key

Wed - Barney wash trail, easy 4, felt a little heavy

Th - bball, softball rained out, church locked, about 2 miles of walking Fri - rest 

Got a little w/u since the start was down the road.  New course, not canal roads, unfortunate but it turned out ok.  We rewarded latecomers but the 5K split-off group left 100 yds in and I followed the blue/gray leader.  We went thru the first mile slow in 6:49 and after the water stop a bigger blue guy passed and I latched onto him.  We sped up a little and went 6:41 but we were going uphill.  I had some doubts about hanging with him but bided my time. We were on long uphills all the way through 3 miles, which went by in 6:55, 20:25 for 3.  I waited until we were well on the home stretch, examining the beautiful mts and enjoying no sun and overcast gorgeous weather for the run, trying to stay relaxed for my move and the pain that was coming.  Around 4 miles I made my move. Ran 6:31 for that mile, a little more downhill.  I knew he'd hit the turn hard, he was slingshotting the turns and then I'd have to creep back in, and I figured I'd catch up and go by.  I did, but he stayed with me for a little bit, I refused to look back and pushed it down til we were close to Midvalley.  By then I had 30 yards on him, nothing a hard push couldn't overcome.  I seemed to slow down before the final homestretch left turn, I was feeling the pain but knew I'd have a downhill and finish close.  I was so focused didn't look at my watch but I ran the last 2 miles at about 6:33 pace.  Had a sprint and Matt took pictures, he had even seen me following the guy midrace and wasn't sure I'd beat him. 

Afterwards bugged out early, got my trophy and drove with Dad & Mom to Holladay to see Nate.  We didn't see him finish but got to see some real runners.  He was 5th, faster than last year but a lower place.

What oh what did I do.  Sun ran home from parents 2M, then had to help fix garage door. Mon/Tues/Wed, slipped by, H for dinner M/T; Tues, softball won by one point, b-ball, I did a long run all the way out to 5400 W on the canal Th. morning, 8.5M

Sat- intervals at Copper Hills, 2 200s at 33, 2 400s 1:14, 1:16, 2 600s 2:10, 800 at 2:56

Sun - around South ridge park w/ Dominic, ran in circles and figure 8s for 30 mins

Mon - cats to shelter, carried lots of water bottles for an hour (putting labels on bottles for W. Jordan parade) so felt tired; realized I'm still not in the habit of running, I come to day's end and say, "I haven't run yet."

Tues - Ran to parents to feed chickens, then home, then to aptmts around course and home, 4.5M

Wed - eventful day but didn't involve running, prepared baby room and prayer and music in evening

Th - ate a lot in the afternoon, grazing hard cuz no good breakfast, ran for about an hour around T-ville rec, slow and full and hard, 5M

Fri- shakeout in the morning to get ready for race 2M

Sat - After an inauspicious start by the mayor I found myself behind Michelle Sim. & Emily Jameson, I thought that I'd be happy to finish as fast as them so I tucked in.  After the first hill Emily dropped off, probably wasn't racing.  I stayed with Michelle until close to my parent's house and then just started to pass.  All the T-ville track club was there & I wasn't sure I'd beat them but I was feeling good.  Left Michelle behind and passed people, I was 8th at Calvin Smith thanks to a guy telling me so and I could see all my competition.  Teren of course was 2 minutes ahead at that point but I passed Oregon and Monty's little bro and headed downhill to the canal sitting fifth.  Hayden Santy was 75 yards ahead and I kept inching towards him.  I wanted to lay off the pace a little but I saw on my watch that we were running pretty well and I caught Hayden about 1/4 mile from the ending turns.  I thought he would put up somewhat of a fight but when I started my kick at the turns he didn't respond.  Kicked it in and am ecstatic with my time.  I thought I could probably do 19:30 but the whole race felt pretty easy. Feel like I'm getting in decent rec runner shape and maybe with some consistency can be a real runner. Ran Leah in, she was 28:45 getting used to altitude.  Overall, Teren 15:35, Monty 18:30?, White on red (passed by Monty last mile) 18:47, mua 19:01.

 Sun - short 15 min shakeout 2M.