El Burro Blanco

6 easy miles on the trails today. We did some weights and plyometrics before practice.

6 more miles later in the evening. The sun was down but it was still 90+ degrees. The wind helped but it was still hot. Legs were still a little sore today.

Did our first Adventure Run of the year. We went south of the Southern Parkway and ran the trails towards the backside of Little Black Mtn. It was a good little run. Very happy with how the kids did. Just building capillaries right now. Going back and picking up kids helped me get to 10 miles for the morning. 

I think I will try a little speed workout this afternoon/evening.

I got to the track later than I wanted to. I ended up doing a mile warm up, 4x400m and then another mile cool down. 1:17, 1:14, 1:13, and 1:12 were the splits. Nothing exciting but needed to break up the junk in my legs.

Usual Wednesday morning run with the guys. Felt good but the temps were quite warm. 70+ at 5:15am is too warm. Oh well. The joys of living in St. George. Legs are coming around again.

Resistance band and plyometrics before practice. 6 more miles on the trails with some of the boys for practice. Nice and relaxed. Glad to be done for the day.

6 miles on the trails with the girls. I don't have a ton of them but the few who I do have are running very well right now. I am really working with them on running as a pack and they are finally getting it.

Decided to do a 3 mile tempo today within a shorter run this afternoon. It was pretty windy and very hot. When I started at 4:30 the temperature was 100 degrees. I did a 1.5 mile warm up and then my 3 mile tempo. The goal was to average at least 5:30/mile. I hit 5:23, 5:25, and 5:41 for 5:30/mile overall. The heat and wind were getting to me the last one and soon as I finished I chucked my sandwich and fluids from lunch. The joys of doing faster stuff in the heat. Oh well. Cooled down and got lots of fluids back at the truck. Happy with this workout. Will continue to work up each week.

Ran with the boys on the trails out towards Sunriver. Resistance band training before practice. Another great week with the team. I will relax this afternoon and look forward to running with the lads tomorrow.

Logan's Loop today from my house to the west side of town. Not an easy loop but I introduced it to the Circle. Fair amount of climbing and extremely honest route. I was glad to see the guys willing to do a 5 mile tempo in the middle. My splits were 5:38, 5:29, 5:27, 5:34, and 5:46. Little bit of climbing for the last little bit and plus I was just tired. Decent little section and happy to get it in. Slowly things are starting to come back together. Took a good nap after wards. Yeah!

Great week for me coming off the half marathon! Just need to keep it rolling.