Speed only kills if you don't have it!

First run back in Utah in two weeks and with the team.  I started slow with Haag and Shaw and we moved up and talked to kids on the way.  We did a loop up the trail the 6400 W and over to Main, then down to Mountain View Corridor on 12600 South and back to Monarch.  the last 1.5 miles we did tempo.  I averaged just under 6 pace for the tempo.  Finished with another almost mile to get 8 miles.  Saw "RAD" Rachel as she biked by, Amazon!:) 7:17 pace

Ran around Rosecrest and Mirabella and down 13400 S with the kids today.  Did 5x100m barefoot striders on the grass after.  Easy run. 7:34 pace

Not really a race because I didn't race.  Didn't feel good from the start, still not recovered from my vacation.  My goal was to run the first half in 6:10 pace and then pick it up, I never picked it up!  I just ran the second half and didn't care.  The times and places were all messed up by Runnercard at the end, not really a stellar race or performance.  

Ran up in the playground with the boys 7 miles.

Easy miles with my coaches.  7:24 pace.

Jogged a mile this morning and then Greg and Jonathan came over and we drove up Butterfield a couple of miles.  I wanted to get a 10 tempo run in.  Greg and I lost Jonathan after a mile and stayed together out of the canyon for a bit.  Then Greg tucked in behind me for the next couple of miles.  He came back up around 5 miles for a bit and then fell off again.  I stopped to wait for him at mile 7, but he could never hang on.  Mile 7 was 6:01, mile 9 was 6:05, and mile 10 was 6:23, the others were all under 6 minute pace.  I ended up running the run in 59:02 (5:55 ave).  First 10k was just under 36 minutes.  Ran back and finished with Jonathan after Greg got done.  Great workout, although I am sure I will be sore.

Ran an easy 3 miles up on High Country before the kids got here for camp.  easy AM run.  Sore from Saturday.

PM- Super hot!  I ran our standard Monday evening camp run with the kids.  It felt so hot I thought I was baking.  I turned on the outside shower when we got back to the cabin and cooled off when we were done.  7:10 pace for the 5 miles

Ran down into Lava from the cabin.  This is a tough run because of the steep downhill at the beginning and the rollers at the end, plus it is always hot.  I was by myself the whole run since I started a couple of minutes behind the boys.  I caught all but the best 5 by the end.  Super hot, glad I wore sunglasses, sun screen, and took a GU.  Got down to the pool in 57:43 for the 9.2 miles.  After we were done a storm came in and cooled off everything.  Just my luck to run in 100 degrees and then have it rain when it was time to go swimming!  Oh well, such it life.

Super sore from yesterday and tired from camp.  The kids needed a coach to run the relay to make teams even and so Haag and I each took a leg.  I warmed up over 3 miles before my butt finally started to loosen up.  I ran my leg of the relay in just under 9 minutes for the 1.4 miles.  Cooled down a mile and a half after.

No run. Came back from camp late and I am beat!  I am super sore too and I have a half marathon in Mona on Saturday.  I bet I am still sore by then.

Easy run with the team. No watch.  Still super sore!

I shouldn't call this a race even though it was a race.  I was so sore yesterday that I just about bagged it, but I was going to be down there visiting my parents anyway.  I grew up in Mona and my Dad and I were about the only runners to run in the whole county.  Pretty weird to have a couple thousand people there for a race, actually I didn't like it.  I was hoping for a low key race that I wouldn't have to push since I was so sore, but Young Living was giving deep money which brought out most of the ringers around. 

We got dropped off  North of the Res on a rad that swear I had never been on.  I warmed up for 1.5 miles before.  This helped me to walk better at least.  I ran into Corbin and gave him a hard time about coming down and ditching Farmington like I did.  Accept Corbin brought half the old and new Weber State team down too.  We talked about the race after we saw all of the ringers show up, and decided that we could run about 1:20 on that course.  I knew the course well since I trained on it a high schooler all the time.  As the race started my legs wouldn't go at all, too tight.  Dumb move to think I could run decent after my XC camp.  After the first half mile I resolved to go for a training run and about a 1:25 since there was no way I was getting better than 8th today.  I ran most of the race way behind and way in front of everyone else.  Of course 70% of that race is uphill and in the middle of no where.  The last part of the course is on the dirt farm roads through the lavender fields.  the last mile was downhill and my fastest.  Finish time was 1:26:28.  Not being sore and actually putting forth some effort I might have run a 1:20, but that is about it right now. 

The race was fairly well done and it was fun for me to see the farm again.  I spent the summer and fall before my mission doing all of the landscaping for that place.  I haven't been back in 15 years.  They had good prizes, and of course the cash that brought down all of the ringers.  I would think Bryce would be a much more attractive course for the money boys and girls then a race in Mona that no one will run fast on, guess not though?!  The little activities and Knight shows they had at the farm were fun after the race.  Glad I did it, even though it hurt and was a little boring running alone.  Next year if I do it again, I will make sure that I am not sore and dead from camp.

Easy 4.5 miles this morning.  

Yellow Fork with Greg and the faster boys.  Varsity hill seemed harder to get to than usual.  It was muddy because of yesterdays rain.  We continued on to lookout hill and stopped for a minute to enjoy the view of all 3 valleys.  We came back on the snake trail.  I took it easier than normal down just because the trail was muddy and rough from the rain.  9 miles at 9:50 pace.

We did a loop up around Butterfield, down 6400 W, and back on 13400 S.  Warmed up to Rosecrest Park and then did 6 x 2 minute fartleks with 2 minute recovery.  Not sure how fast we were, but even with the slow recoveries those miles were all in the low 6s.  Cooled down at the end.  Greg and I went an extra 1.5 miles to cool down and encourage the slower kids.  7:16 pace for the run.

Left achillies still tight and giving me some issues.

Ran with Kami and  Lucy up Butterfield and back.  We went a little longer than usual.  The girls did awesome today.  

Easy loop with the kids, no watch.  Ultimate after.

Warmed up only a mile because of time, I should have gotten up early.  The race starts about a half block from my parents house so that makes if nice.

I saw a couple of HS kids including a couple that had graduated and Jake Morgan who was a 48 second 400m/1:56 800m kid who will be running at Weber this fall.  I knew Jake could beat me if he was in shape because I am so slow right now. This is not a fast course and it starts and finishes uphill with the downhill in the middle.  Not a blazing course by any means.

The race started and Jake and the others took off.  The problem for me besides no speed is I still drag up the hills since my injury and the first mile is almost all uphill and has a good stretch of rough dirt road.  I was immediately behind!  I finally got rolling and caught the first girls about a K into it and then eventually the 2nd place guy just before a mile.  By them Jake had me by 45 seconds.  First mile was 5:59.

Jake opened up a few more seconds on me but not much after that.  I focused on running smooth and made sure I put a good gap on everyone else since I was going for second now.  Second mile was 5:46

I saw my Dad around here and I was a good 55 seconds back by now, but had about that on 3rd.  The last mile I cruised 5:56 .  When I was out about a quarter mile out my watch hit 3 miles, so I knew it was long, but that is what you get sometimes with a small town course.  The last 2 blocks were 1:09, so my finishing time was 18:52.  Jake was 17:58.  Minus about 40 seconds for a 5k. 

Jake and I cooled down for two miles afterward and had a good chat about college.  I had a good time and felt decent today, I am just still too slow to run with the fast guys or kids yet.  I did feel stronger and was happy with the first mile if nothing else.  Got a little small town prize money for my efforts, and enjoyed the day with all of the family.  If you ever want to see some good fireworks little Mona has had the best show in the state for over 20 years and it was even better this year.

Easy 6.5 miles.  7:34 pace  Ultimate after.

Ran on the hwy out into Perry and back.  Decided to run on the new road that they made for power lines.  It goes up to the canal from the hwy.  It was so steep that I almost didn't make it.  It took my ave pace from a 7:24 to a 7:49 in a half mile over a 5 mile run.  Brutal!

Ran with the guys and Greg up around the Res and  then I added on around Butterfield and back on 13400 S.  8 miles at 7:10 pace

Ran Butterfield Canyon this morning.  I was sore today for some reason and I am not sure why because I haven't done anything hard to get sore?  I went up 4 miles in just over 8:35 pace.  the last 4 were 5:47, 5:34, 5:33, and 5:21.  7:05 pace for the run. 56:44

Easy run with Greg up the trail and back.  Did 10x100 meter barefoot striders at the end.  No watch.

I have been on the edge of being sick for a few days, so I slept in until almost 9:00am.  We had a family reunion, so we stayed at the in-laws in Willard.  I had my wife drop me off at the top of Sardine.  It took a while to get going and it was hot!  Thank goodness for a headwind most of the run.  It was about 90-95 degrees the whole time.  I hit a park in Perry for some water about 10 miles into it, and I wish I would have taken water with me.  6:29 pace for the first 8 and then 6:39 ave for the total 12 miles, so I didn't die as bad as I thought I would.  Glad to get done with this one.  Now I just need to not get sick.