Speed only kills if you don't have it!

Ran down to Monarch and did a 4 mile loop with the Varsity boys, then ran home.  It is our 9th Anniversary so I had to get home to go out with my wife. 6:57 pace

Ran over to Rosecrest Park on Leila and ran with the Varsity boys on an easy 4 mile loop around Butterfield Park.  Ran home via Rosecrest and Juniper.  7:26 pace.

Ran down to Monarch and ran with Greg and the guys on a 4 mile loop up the trail and down Shaggy Peak.  Did 10 x 90m barefoot striders on the grass at Monarch, then ran home.  49:13 for the 7 mile run.

ran with Haag and Greg up to the Double D and back from the HS.  7:28 pace.  Legs are tired to and I need to get a long run tomorrow.

Legs have been tired the last couple of day and so has the rest of my body.  I woke early again because I wanted to drive to Provo, get a long run in, and make it to BYU to watch my girls run the mile on time.  I drove to Riverwoods, put some Heed in my fluid belt, and took of up the canyon.  I started out at 8:25 pace and the legs were hurting, but I eventually got into a rhythm, and felt okay.  I ran into the marathon and half marathon about 5.5-7 miles into it.  I had no idea they would be coming down the trail or I would have went on the road because it was a pain running against them, especially when I got into the slower runners.  I eventually made it through and jumped on the highway at Vivian.  I ran 3 more miles up to the Mile 16 mile marker at the top of the big hill before the cabins.  I was surprised to get there in 1:14.00.  I turned around into a headwind, but stayed in a good rhythm, so it wasn't too bad. I ran 6:40s for a few miles , and started to get back into a good rhythm averaging 6:12s the last 4 miles.  2:19.02 for the 20 miles, 6:57 ave.  Got cooled down and through the marathon traffic to BYU just in time to see one of my girls qualify for State in the mile.  Legs are more tired now, but I am happy with a good run.

Super tired from everything today.  My legs are still tired too.  I missed practice because of a meeting, which will probably happen again tomorrow.  I went out on an easy 7 miler out to the Cove pond and back.  Legs got better as I went, but still were tired, whole body is tired actually.  7:28 pace

I had a really bad day today with all of the hearings and meetings I went to.  I needed to burn off some stress.  I went with Haag and Shaw from the HS up around Butterfield, then talked them into adding on the pond loop.  I mostly ran with Shaw since Haag kept falling off the pace.  We ran back on 6400 W and Main.  I turned around and ran back to get Haag and added about 1.5 miles to the run in doing so, giving me 10 miles.  It was kind of hot and windy, but it felt good to get rid of a little stress. 1:12:23

Went out at 5:00am because I have Region Track today and knew I wouldn't get out later.  I ran out to the Cove Pond and back and did a 10 minute warm up, 17 x 1 minute fartleks with 1 minute recoveries.  Seemed kind of hard with my legs being tight, especially the right hammy, but I got it done.  49:00 for the 7 miles.

AM- Got up and ran early.  Went out to the Cove Pond again at a super easy pace.  8 min. pace out and 7 minute back.  Hamstring still tight.  7:30 pace.

Came home for lunch and ran 4 miles at 7:30 pace.  Very windy.  Region Track will finish up today and we have a good chance of winning  both boys and girls. 

We won both Region titles yesterday and I was at the school late.  This whole week I have been busy and tired.  Today we went to Logan just to get away for the weekend and relax.  I went out on a 4 mile run from our hotel over to River Heights to the elementary school and back.   7:28 pace.  It was nice to run by some of my old stomping grounds.  I forget Logan is such a pretty town.

Was in Logan for the weekend and need to start doing some speedwork and racing, so I went to this race.  No big expectations since I haven't been doing anything fast and I have been beat up and tired this week.  

Warmed up on the course for just over 2 miles.   Then did some striders and dynamic stretching before.   Hamstring was very tight this morning.  It was in the high 30s when I got there, thank goodness it warmed up by race time.  Ran into Scott and Drew at the start and saw a couple of other quick guys that I recognized, but no ringers.   Those that have done this course know it is not a quick one because of the uphill at the beginning.

Mile 1-  6:26  First mile wasn't too bad, but I was back behind several people, some were 5kers though. 

Mile 2- 6:49  Drew, Sean, and 2 others are up ahead by 20 seconds.  The hammy is super tight and I am altering my stride a bit, plus the hills got steeper.

Mile 3- 7:06  I was having a rough time keeping turnover here because of the hills and hammy.

Mile 4- 5:30  Finally got turned around and striding out.  Caught a guy here.

Mile 5- 5:46  Trying to catch Sean and Keith, Drew is coming back to us.

Mile 6- 5:29  I catch Keith and he is trying to stay on me and still going after Sean.  Feel strong at this point.

Last. 2- :53  Lose Keith on the steep down hill and kick to the finish.  Sean is right in front.  Drew finished less than 10 seconds in front of Sean, so there were 4 of us in about 15 seconds.  38:02, would have liked to get under 38 minutes.

Cooled down for 2.5 miles with Sean and Scott after the race.  Kind of fun and a good workout for me.  I definitely am not used to pushing fast paces and have a lot of work to do, but I felt plenty strong.   I this race 5 years ago in 35:46, so a lot slower, but that is because of no speed or racing.

Had a great time in Logan this weekend and it was good to get away and relax.

Ran down to Monarch and ran with the boys going to State.  We went up the trail to 6400 W. and around Butterfield Park and down Shaggy Peak.  Ran home afterward.  Nice easy run, but it was hot today.  7:19 pace.

Felt kind of like I was getting sick, plus the hip and hammy are sore like they are bruised, and it was freaking hot.  I decided to take the day off.

Still not feeling great, and pretty congested, but good enough to run.  The weather was warm and windy the whole run.  I ran down to Monarch and ran up the trail with Chuk and Jesse.  They turned around at 6400 W, and I kept going up around the pond to Butterfield and then came back the same way.  Took it pretty easy, but the wind made it a little tougher than I wanted.  I ran home from Monarch after.  7:19 pace for the run.

Ran over and met the kids at Rosecrest.  We then ran up to the Pond bathrooms and back, and I ran home.  I did not feel good, really dragging along today.  Still feel like I have been on the edge of being sick, and the legs are tired.  7:25 pace

Watched my kids run the 1600 at State and then left on a run.  Greg came with me for the first half.  We ran down Canyon Road and onto University and took the trail to the canyon.  Greg came up about a mile and turned around.  I kept going up to Vivian.  It started to rain on the way up and I got soaked!  The wind was whipping pretty good up the canyon on my way back, so it sucked to run into, but it dried me out.  I made it out of the canyon and back to BYU the same way I came.  I got back right as it started to rain, good thing because it rained hard for a couple of hours.  I am still a little sick with a bit of a sore throat, but I still ran ok.  7:11 pace for the run.

Ran from BYU out past Timpview from 900 E. and back with Greg.  Nice easy run.  Little sore from yesterday.  We got back just in time for the 3200m.

Busy day at school with testing and meetings.  I got back at 5:30pm and went out for a run.  i sure didn't feel like running in 90 degree weather!  I toughed it out though and ran out to the Cove and back.  thank goodness there was a bathroom with water where I turned around.  Made it home and was pretty hot, even though I ran easy.  50:49 for the 7 miles

Ran down to Monarch and up the trail to the pond and back.  Then I added another two miles on Rosecrest.  It was really hot again, but I took a belt and some Heed with me today.  The last mile was still rough though.  Good thing I ran super slow, about 7:50pace.

Progressive tempo workout today.  I was not looking forward to this run, even though it was cooler today finally.  I have been tired and I haven't really done any speedwork all year.  I did two 1 mile repeats, one half mile, and one 1/4 mile with less recovery after each repeat.   I did a loop around the Cove pond down 6400 W and Main to 5600 W and home on 13400 and 4800 W. I Ran over to the Cove pond via Leila instead of Roserest.  When I hit 3 miles I did a tempo mile.  The wind was whipping good on this one and I ran a 5:43.  Recovered for a mile about 7:50 pace, all of my recoveries were about that pace, and did another mile this time with a cross breeze 5:21.  Recovered for a half mile and ran a half mile in 2:38.  Recovered for a 1/4 mile and then did a 1/4 in 1:15.  Ran a mile home afterward.  7:10 pace for the run.  Felt ok in the speed, but had a hard time breathing through my mouth the entire run because I am still congested.  

Right hammy was very tight today.  I took both runs very easy to loosen up.

AM- Ran out Butterfield park and back.  I was crawling at first at 8:30 pace until I finally loosened up a bit.  7:42 pace for the 5 miles

PM- Ran this afternoon up on Rosecrest and up Emeline and back.  I was better this afternoon, but still pretty tight in the hammy.  It took a while to get loosened up again.  7:30 pace for the 5 miles

Ran an easy 4.5 miles from the Cove over to the Library and Rec Center.  No watch

Picked up my number at the Rec Center and drove over to the Cove.  I warmed up for 3 miles before the race.  I saw a couple of guys at the start that looked fairly fast, but no one too fast.  My biggest weakness right now is the lack of tempos, races, and speedwork, so I don't have much speed.  Besides my right hammy is still way tight.  I would do better in a longer race I think.  I was supposed to run a 10k, but it was cancelled because they only had 20 people sign up.

A couple of guys took off right away, but I soon caught all but the Bingham kid.  He was about 10 seconds ahead of me after a mile and I wasn't gaining.  At first I thought he would come back to me, but he kept the same pace as me the whole race.  My splits were: 5:36, 5:40, and 5:35, last .18 was :43 seconds.  The Bingham kid finished about 8 seconds ahead.  I felt fine, just not enough speed to catch people yet.  It was good to get a race in today.  I need one more long run and then I will hit some fast tempos I hope in the next two weeks.  Not a bad showing for me since the last 5k was flatter and I ran it in over 19 min.

Ran back to get my truck after and went a longer way to get 4 miles.

Got up early to do my last long run for a while.  I was kind of dreading it in a way because I knew I would be solo again.  I packed 12ozs of Heed and wore a long sleeve shirt because it was 45 degrees when I left.

I ran out around the Cove pond, down 6400 W., and up Main and Butterfield Canyon.  Butterfield gets pretty tough after 10 miles.  I tried to push it back, but the head wind that started up slowed me up a bit, especially on the uphill miles.  I was trying to break 2:20:00, but even with my last 3 miles in 18:10 I was a little short.  My first mile was 8:26 and my last mile was 5:48.  I averaged 7:43 for the first 10 miles and ran 1:03:15 back.   Felt fine other than some tightness in the right hammy.  I am still congested and coughed up a lot of junk along the way.  Hopefully I will get over all of that in the next two weeks.  Glad to get this one done.  I probably won't do another 20 miler until August now.  I need to work on some shorter faster stuff this summer.  2:20:31 for the run.

Long day today at work.  I am also a little tight from yesterday.  It took me a while to get going today.  I went out on Leila and onto Prospero and up on to Emeline.  Came back on Rosecrest and then took the little trail back down to Leila, then home.  30:30 for the 4 miles.

Ran up to Butterfield Park and back.  Nice weather, and it felt good to run off some of today's stress.  Hammy felt better.  29:01

I got up early because I have graduation today and figured I wouldn't have time to get a run in later.  I went out to Butterfield Park nice and easy and then did tempo home.  I went 2:50 for the .5 then 5:58 (uphill), and 5:37.  Felt decent.  7:06 pace for the run.  I will try to get a good tempo in on Saturday.