Speed only kills if you don't have it!

Ran mostly with my wife and my little boy on his bike.  Nice and slow 9:15 pace.

Ran down to Monarch and then ran easy with Connor and Rory on a big Herriman loop.  When we hit the Rec Center I finished so I could watch Jaren's soccer game at Silver Crest.  7:45 ave

AM- Ran to Rosecrest and then ran with Connor on a Rosecrest Emeline loop, then home.  7:43 ave.  6.5 miles

PM-  Easy 3.5 miles with the boys. 

Easy run with Rory and the JV boys out to Fort Herriman from Herriman High and back.  Cooler and windy, but it felt good running.  7:21 ave.

Easy run with Allsion at Lunch.

Easy run down to Monarch and then a big Herriman loop with Rory and Connor.  7:26 ave.

Ran down shaggy to Monarch, and then ran with Rory and Connor.  We went up the trail and private road around Butterfield and on Emeline.  Dropped Rory off at his house and finshed down to Monarch with Connor, then home.  7:30 ave.

Easy run with Haeden and Jordan from the HS to Main and up to the monument and back.  North wind was really blowing, so it felt like we were standing still heading back.

Ran down to Monarch and then ran with Rory and Connor on a loop up the trail and private road and down 6400 W and 13400 S, then home.  7:13 pace  Super nice day!

Warm day today, around 70 degrees.  Ran over to Rosecrest Park and ran out to the Cove and back with Connor and Rory.  Then ran home.  Last mile was 5:26, 7:03 ave for the run.  Cooled down for an extra mile afterward.

Ran out to the Cove Pond and back by myself today, no kids.  75 degrees!  Nice weather, but hot for me right now.  Went fairly easy.  7:20 ave.

After Lucy won the 1600 at State and Rory took 2nd, Adam, Spencer, Jordan, and I cooled down with Rory up to 900 East.  Then we headed down 900 East and jumped on the LA Freeway course.  It was 75 degrees out, so the run was hot, good thing there is two water stops.  We did pretty good, but Spencer struggled and we had to wait for him a couple of times.  Good tough run!  8:01 pace

Easy 5 miles from BYU up to 900 east and over to Timp View and back with Greg, Spencer, and Adam.  7:54 pace.

Boys ended up 2nd at State and Girls won, so it was the  end of a great season today. 

Tough run today.  I was dreading it a little so I put it off for a while after I got home from work, but I got it done and feel good about it.  Ran up to the Res in an ave of 8:06.  The News was there because a guy drown the other day.  I went up the new section of trail to the west and took it all the way to the summit.  It was hot and that trail is pretty rough and technical so it was a good push up.  Coming down I had to be careful not to go down or twist something.  Hit the last mile down in 6:10.  Then I headed back down to my house, last mile of the run was 5:26.  I was pretty trashed after the run, but am glad I had an average of 7:14 for that run.  It kicked my butt!

AM-  Ran out to the Cove and back.  7:19 ave for 6 miles

PM- Ran over to meet Jordan, Derek, Adam, Spencer, an Lucy at Rosecrest.  We out out to the pond and back.  I ran home after.  Highs 70, so pretty hot!  7:23 ave for 7 miles.

Did a workout on this hot afternoon.  It about 80 degrees today.  I ran up to Butterfield Park and looped on 6400 West and down 13400 South to Monarch and home.  Legs were sore for Monday's run and yesterday too, but they did their job.  I warmed up 3 miles and then hit a 5:38 mile.  Recovered for .6 miles and then hit a a 5:35 mile.  Cooled down for a mile home.  7:01 ave for the 6.5 miles.

AM- Woke up early and did a 5 miler out to Butterfield Park and back.  Legs were trashed!  7:41 pace for 5 miles.

PM- Ran up on Emeline and out to Fort Herriman Field and back.  Legs were still tired, but felt way better.  Took it easy and it was about 80 degrees out!  7:26 ave for the 4 miles.

Out to Fort Herriman and back.  Easy with some striders in the last mile.  7:38 ave.

Well it was prefect conditions for a crazy trail run!   First of all it rained all night and then continued to rain throughout the race and after.  The trail is newly cut and pretty rough anyway, and the mud made it quite dangerous.  This is the first race of a trail series, the 10k and 1/2 marathon will be later in the summer.  I warmed up 1.3 miles with Tim before and pretty much was soaked before the race. 

There were two dudes and a Riverton Track kid that looked pretty serious.  I have learned over the years that sometimes you need to pick your battles, this was not one that was worth it to me, I will pick them for the 10k and 1/2 marathon instead.  I just didn't want to get hurt!

Those 3 took off at the start and I let them.  I figured it would be almost impossible to catch them and it was.  First mile I was slipping and sliding allover the place (8:45).  The next mile wasn't any better, not to mention the mud was 2 inches thick at the bottom of my shoes.  We turned around at the summit which was half way.  It is about a 500 foot climb up the switch backs to the top.  At the top I was a distant 4th with no one too close behind.  The next 1/2 mile was crazy going down the slick muddy trail and passing by the runners coming up with all the rough trail and roots and rocks.  2nd mile was (8:18).  The next mile we were still going by people and switch backs were nuts, I almost went down 10 or more times.  One time I did go down but caught myself luckly.  I coudn't gain anything on the guys in front, who were struggling like me, until .25 to go when we hit some gravel trail before the last small single track before the 50 meters of pavement at the finish.  I started to roll on the other 3, but needed another half a block to catch them.  3rd mile was (6:51) and the last .2 was 1:02.  I just missed the kid and 2nd place guy at the end, and took 4th.  Not too worried about the other races with those 3 though.  To put this in perspective I ran the course on Monday when it was in the high 70s and the two miles before I had climed about 500 feet.  My splits were 8:34, 7:10, and 5:55, so 2.5-3 minutes faster than the race today.  Crazy run and pretty dangerous and scary, but still fun.  Nice to run a race again, even if I didn't run that fast. 

Cooled down a mile and then got a nice pair of compression socks for the divison win.  Everyone was soaked and freezing at the end though.  I had to go home and spray off with the hose (which actually felt warm because I was so cold) before I took my 30 minute shower to warm up.  So much for yard work and BBQs today, eh!

Woke up early and went on a 10 miler.  Went out around the Cove and down 6400 W and back.  Legs were sore from Saturday, but felt decent once I got moving.  7:13 ave.

Easy early morning run.  I went slow because the legs were trashed.  Left Hammy and right knee are tight.  I figure that rolling out will help quite a bit.  Super hot and I had an XC parent meeting after school, so never got back out.  7:42 ave.

Early morning run again.  Rolled out last night and felt better, but still went easy.  It was about 70 degrees at 5:20am today, crazy warm!  7:29 ave

Won't get back out tonight because of our Track banquet.
 

Early morning run this morning.  Knee was tight and partially inflamed last night, but was mostly fine this morning.  Ran the same run as yesterday.  7:17 pace.  Much cooler and knee and hammy were much better.