You get out what you put in

Mon - at East High w/ SLtrack club, ran an 800 w/ group, then 2 with BK, 2:50, 3:00?, then one with Neal 3:01. Cooled down but felt a twinge in right midsole so only went 800. Ran in racing flats in last race and right calf was a little tight.

Tues - softball close win 13-12 before drive to Millcreek, I was 1 for 3, B-ball good with some new guys including a good guard on my team that matched Ryan's intensity to his dislike

Wed - fr/ Parents to Redwood cemetary and around, bathroom break then W thru neighborhoods and back on canal, late morning run after breakfast with Les & Miriam and watching Dominic 

Thu- Good b-ball w Penny, played 3-2 zone to beat team, hustled and made shots around basket

Fri- sore, did longer loosener run along S. Jordan canal, hopped fence, then back, enjoyable, 5M

Sat- 6 am race, 1.5 w/u, started out about 10th running out of the park, by the time we got onto Redwood road, I was keeping pace with a guy and we maintained.  Steve Olsen wasn't going to be caught, though the 2nd place guy looked like he wanted to try, then a longer haired guy, then me and my partner in legs.  1st mile marker was off, I had 5:30, then I think I had close to 13:00 thru 2 miles.  We went up the Redwood hill north and were 50 yards off 3rd guy.  On the downhill I edged up and caught him by the time we turned East.  He complimented me and I opened up my pace. 19:45 at 5K. Coming back S thru miles 3-5 the 2nd place guy popped out of a yard only 45 seconds ahead, he'd made an unwanted pitstop--he was having stomach issues.  He even walked a little so I vowed to make an effort to catch him but when he did run his pace was faster.  About that time we hit the 5Krs and I lost sight of him.  It was good to be passing the 5K^rs, you couldn't help but wonder though if they thought you were a late racer or if they knew you'd already run more than twice as far as they had.  I felt like I did slow down the last mile, closed in 20:15 for last 5K.  BK was there, he'd run 5K in 18:00 for 4th, 3 guys hitting 17:30.  Olsen was about 35:15, he's won the Grand Slam 2 years ago, I was a minute behind 2nd but had to report my own time since I didn't have a comp chip.  H had picked up my pre-reg packet.  1M c/d  Good race, felt pretty good about my effort, maybe 85-90%. 

Then went to watch Murray 5K, rollerbladed and had a great time watching Teren pull away last mile for 14:40, Nate hold on to 6^th even though recovering from injury in 16:00, Jamal 4th, talked to him, he's excited about his racing smarter and better now.  Talked to Coach Jameson for a while afterward.  Then rollerbladed the W.Jordan parade where we passed out 2500 water bottles; we could have paced ourselves better, we had an 1 _^1/2 hr wait at the beginning and I was scolded by a guy who said I got his baby wet.  Pool party at D&A's, good stuff.

Sun- rest; Mon- little sleep but found myself near Copper Hills team so ran with them, stretching and drills, then 5.5 out past 2nd roundabout to flagpole and back.  Ran with Lane who'd graduated and is in marathon training, we closed pretty hard, and against the wind, was good to run with a group.

Tues- CHXC in weight room so I did some arm work, then ran barefoot around grass for about 20 min, effortless and free, put shoes on and did 1.5 more, beautiful way to start the day. Ran my race in my trail shoes, and here too.

Volunteered for USATF meet, didn't run, pretty tired from sun.

Thu- ran at Copper Hills, they were doing weights so ran on my own 30m neighborhoods, saw Greg & Suzanne's house

Mon - speed workout with sltclub, 400s with, one w/ group then with BK who was doing mile repeats. Ran head and tail with him, 5 400s, then 2 800s with group and a final 400, about 6 minute pace, 400s maybe faster; 1.5 m w/u c/d, 2.5 total

Tues - softball, big inning loss, b-ball 4on4, Wed- short run from Joe's auto to Mark Twain; in heat 2.5

Th - b-ball, Fri - morning shakeout to park, snagged balls in field, ran home, hot 3M

Warmed up along Porter Rockwell trail, wore racing flats

Demetrio seemed to want to get the race going so we started off, I was about the 5th row and dodging in and out of people then I just got in a pace that felt good, I guess it was fast because I started passing people immediately, Susannah at 1/2 mile. I felt like I wasn't overextending myself so I kept going, after the 1 mile mark I opened up on the downhill still just feeling totally within myself, passed Carol and other people, after the 2 mile mark I kept picking people off, I saw Michelle Sim. ahead and thought it was possible to catch her, passed Mel Lemon and others, I would go right by most people up to the 2 mile mark, after that I would latch on to them a little before passing, I was feeling taxed a little bit but still felt really strong, especially in passing so many people.  After the turn for home and up the hill I caught Michelle and kept going, here my mind told me that my body was hurting, it was the first "slow down" moment, which I think I ignored.  We came around to the park and I started my kick and was surprised to find Mel beside me, I know he's a Master's runner, he had latched on and was kicking it in.  I outkicked him but didn't go through the chute as I hadn't registered.  I felt great about my time, 2nd fastest of adult life.  This race was beautiful, I probably passed 50 people during the race, talked to Mel and Doug afterward, kicked it in with Mark, Nate was 4th off a slower first mile (Teren was warming up), 15:46, he didn't go with Jamal, who was 3rd.  I still feel like I'm not really training hard, I still don't run every day so I'm really happy with my result.  .

Mon - easy 45 minutes around neighborhood, school and house that looked to be on fire but was some Tongans BBQing.  Ran late nite, easy 5

Tues- lost softball game, was 1 for 3 in centerfield, but between Mark and I we were 0 for 7 batting.  I had a pop up, short center, long center, and a great 1st base line drive that hit Liz to record the final out of the game.  Whoopee! Played b-ball 2 on 2, Kurt & I won last game against Ryan and HSr Jordan. Ran from home to parents to pick up Heather's van. 2M

Wed- rest, Th - shakeout but left knee buckles every once in a while.  I'll just rest but I have softball tonite. 1M

http://www.strideracing.com/2009/july/10K_OVERALL.HTM

 Got to the start at the national anthem, w/u running uphill.  Felt pretty good, just tried to let go of the anxiousness of getting there late.  Told Pilkington to kick butt. Started at front but was surprised to be passed by a lot of runners.  Relaxed until 2 miles.  Somewhere after that Carol passed me and then I think I got a little more aggressive and passed her back.  There were 2 guys in my age that I stayed 20 yards behind, one Wasatch athletics guy that had passed with Carol and another guy with the blue 10K shirt.  We passed some stragglers but there also seemed to be people passing throughout.  I guess I'm in with the better runners, harder to pass and harder to go with.  I did end up catching an orange and gray spandex girl but I think Megan Call came on at the end and passed us, she was in black, I was impressed with all the strong females.  The last 2 miles I was feeling it and just hanging on, I think I could have pushed the downhills more and also could be stronger in the long threshold work.  The last 3/4 to finish felt long, I did have a little kick spurred on by Mel who outkicked me.  I feel pretty good being a minute faster than I've ever been but also having the urge to be more competitive.  Got to beat 36:18 on a flat 10K (what my dad says he ran!?).  Congrats to all those good runners out there, I was impressed.

Rest on Sat. Sun passed out flyers to houses, ran w/u along 4 rds of neighborhood, then canal road N to 7800 Jordan commons, interested in knowing where canal goes from there.

Mon - sp workout, did abt 5 400s with group, cruising pace, some anaerobic 200s (4), a cruising 800, last 400 with Larry in 71 seconds, then a sprint 100. Felt good, could just keep running with various people, fun stuff.  Trying to goal orient my fall schedule including the good cross country 4 miler at BYU.  Maybe a half, just want to be strong and competitive now that I'm fit.