El Burro Blanco

Ran with the team on Barrel Roll this morning. Good to have a great group out. I planned on doing more this afternoon but we had to drive up north to get the kids. Oh well!

3 miles in the morning with the team.

9 miles this afternoon setting up cones, running with Dave, and running around during the meet. Nothing spectacular but the mileage added up fairly quick.

13 mile "old" tempo loop with Dave and Bill. We decided to do the old loop this morning and get some decent tempo miles in. Usual 3 mile warm up, 8 mile tempo run, and then 2 mile cool down back to Clyde's. It was extremely hot and humid this morning so naturally I just sweat everyone. I wish someone would invent a Gatorade IV to inject. Million dollar idea? Tempo splits were as follows: 5:53, 5:44, 5:34, 5:41, 5:40, 5:34, 5:34, 5:41. Not bad considering the weather. One of the better tempo runs I have had in a long time.

3 more miles with the team over to the Bridge.

6.10 miles in the afternoon with the boys along the ridge behind the school. The cloud cover came and it was very much appreciated. Finished with 6x100m barefoot strides.

I am tired now.

3 easy miles in the morning with the team.

8 miles total this afternoon at BHNP. 2 mile warm up, 4x1 mile repeats with 2:00 min. recovery, 2 mile barefoot cool down. I paced Courtney on the first one and then hopped in with the boys. Slight progression for the next three: 5:48, 5;41, 5:37. Threw up after the third one and then ran my fastest split on the last one. Love running in the heat.

3 easy miles and weights with the team this morning.

5.25 easy miles on the trails this afternoon. A little bit of cloud cover made for an enjoyable day. 6x100m barefoot strides on the grass after wards.

Up early to get on the marathon course this morning. Drove up with Dustin and had a good conversation with him. Started at the top of Veyo because I only had time for 18 miles since I had to get to practice this morning with the kids. Kept the first 8 or so miles fairly honest warming up and then starting in to some tempo just before Winchester Hills. 6:09, 5:23, 5:22, 5:14, 5:09, 5:12, 5:12, 5:13. Wanted to push the last two in but didn't want to overdo it since I was doing part of the workout with the kids. Kept it right around 6:00/mile for the last couple. Averaged 6:14 for the 18 miles. Happy with this workout and glad to only have to run the course one maybe two more times before the marathon.

Hurried over to the high school for the team's workout. The Michigan was on top. The cloud cover was a huge bonus for the kids and they lucked out. I did a mile warm up and then got a few things ready. I just made sure I kept the boys squared away on the road miles. I did three of them with the boys. I wanted them to be relaxed today during the road miles. 6:14, 6:04, 5:45 for the 3 road miles. The top end boys rocked this workout along with the girls. I was very impressed. Very positive overall time effort today. Very happy with how this went.

Another solid week done. Hope to continue the tempo miles on Wednesday and then able to get a good workout on next Saturday even though I am in Provo.