Speed only kills if you don't have it!

We met for practice at Centennial Park and did a Fartlek Interval change up workout.  We started with a 7 minute warm-up and the Indian runs for 6 minutes to finish out the warm-up.  We did 3x1minute farleks with one minute recoveries.  Then went over to Oquirrh and did 3 x .4 mile repeats with .2 mile recoveries between 1:58-2:04.  Then went back to the park and did 6x30 second fartleks with 30 second recoveries.  Our cool down was the same as our warm-up except reversed order.  55:00 of total running. Tough workout, way harder than it sounds.  We had fun, but were all very glad to get done.

Today was very warm and nice, I hope for more of these days, they are perfect for running!

I Got some special permission to train on some private land and so I went to check out some of the hills south of my house for tomorrow's workout.  They are very beastly!  I ran into a mountain goat on my run, with was kind of cool and creepy at the same time.  5.5 very tough and very slow miles today.  Bummer that it gets dark so early, but it was another beautiful day!

We did one of toughest workouts I have done in a long time.  We went up on Hell's pland did some hill workouts.   The hill we did repeats on was .2 miles long and the goal was to do it 6 times and not stop.  It was brutal!  My legs were getting sore after the first two repeats.  The total run for today for me was 7.5 miles  11:01 average

Very easy and slow run today to South Hills and back.  We were all sore and trashed from yesterday and our workout in Hell's Playground.   7:59 ave.

I ran an easy run on the canal with Alex, Tay, and Schiffman this afternoon.  Another great day of weather, too bad I am still trashed from Hell's Playground the other day.  My left calf is so tight and knotted that it will try to cramp every time I go up a stair or step, ouchy!  I was hoping the easy pace and the few strides we did after the run would help.

I went down the American Fork this morning to watch the Pre-Foot Locker race at the HS.  I had a about ten kids that competed.  After the race I took the guys out on a run.  Alex and Chris came with me and we did a loop that went out to Lone Peak and back along 200 East, one of my old routes.  We averaged 7:28 for the 6.5 miles.  The others turned around before Lone Peak, we still beat them back.  After we got done I finished my run with another 3.5 miles to make it a 10 miler.  I did the last mile in 5:51 and averaged 7:12 for the run, 1:12:00

My left calf is still jacked from the hills the other day and will cramp on me going up stairs and sometimes in a run.  I worked on it for over an hour with the stick when I got home, still hurts though!  It was nice to run a 10 miler again, first one for me since the marathon.

Same workout as last week.  We went up to the Playground and did 6 repeats on the mistress and 1 on the crawler.  I felt better and worse than last week.  Legs were beat up after this one and I bet I get sore all over.  8 miles total in 1:23:43

Met Walter and his harem this morning in Herriman at 5:15am for an easy run.  We did three miles with two other ladies, one of which was one of my track kids mom.  I met a couple of my kids moms this morning, kind of weird!  It was nice this morning too and I over-dressed.  Walter and I split from the group in the last half of the run with went from Monarch Meadows to Butterfield on the paved trail/  We were going a bit faster but still kept it easy.  1:03:20 for the run

Ran  with the team today.  We did 5x800m repeats on the grass behind Oquirrh. with with about 500m recoveries.  My legs were so trashed today that I had a hard time staying up with the guys.  Most of my repeats were between 2:40-2:45, and they all sucked.  I just couldn't move the legs today and I never felt good.   6.5 miles

We ran on Hell's playground today and explored a new road that took us out by the Bluffdale water treatment center.  I was starting to get cold when we left and got colder and colder as we went  It was freezing by the time we got done.  It was funny because I felt fine and the kids were trashed today, a turn around from yesterday.  I ended up dragging them around today.  Fun run today and it was quite challenging as well.

No run today because I was helping make final cuts for the girls Basketball team and it took forever!

I heard about this race at the last minute.  It was put on by Riverton City and the SLC County Sheriffs Department.  It had snowed during the night and this morning and I did not felt like running at all today, but I needed to at least salvage something after missing yesterday.   I got down to the race at the last minute and registered in time to get about a .5 mile warm-up in, I really needed a 2 mile warm-up!  I was about 34 degrees at the start, so I wore shorts a long-sleeve shirt and gloves.

I knew I was going to win because I didn't see anyone I knew at the start that could push me.  Michael Metcalf was there, but non of my faster guys.  The race started at a park on the Jordan River Parkway at 12400 S. and 1000 W.. The course was a loop course that started heading North on the Parkway.  After a mile it cut up in the hilly neighborhood by Hawkins hill.  The second mile was rough with the steep hills and headwind.  The start of the third mile was slow too because of  the hills and a zig zag through a park, but the end of the race was down Tithing Hill and around the park for the last .1.  I was all alone the whole race and ended up winning by about 4 minutes, which made me look like some kind of Paul Paetersen character or something.:)  My splits were:

5:27 all flat

6:11 mostly all uphill into the wind

5:41 Steep up and steep down

:30 last .1

17:50 for a total time.  I'll take it for my lack of preparation, the toughness of the course, and my first 5k in over a year.  The solo thing didn't help my cause either.

After I cooled down with Metcalf for 2 miles and then finished a cool-down on the parkway. 5.5 miles total in 42:45 (7:47 ave.)

Practice with the team this afternoon.  It was freezing most of the day, but ended up not too bad for our run.  We did a run up to the Oquirrh Mountain Temple and then over to the bridge at Day Break lake and back.  The pace was good at about a 7:15 ave and we had a good time.  15k total distance. 

We met for practice at the High School today and did a track workout.  We warmed up for a couple of miles and did 4 x100m strides.  The workout was alternating 400s and 200s with 200 meter recovery between both.  We did 6 sets.  All of the 400s were around :73  for me with a couple down at :71, and the 200s were all :33-:34 with the last one in :30.  I realized that it has been a very long time since I have done a track workout and I could feel a difference for sure.  I felt slow today, but I'm sure it is because I am right now.  I have only done Tempo all year and not much speed.  That will change in the future.

We had an excellent run for practice today.  We did a loop that took us from Foothills Park out on the paved trail to Butterfield Park, up Emmeline and Muirwood to the Res and down Juniper Crest.  We cruised along pretty good for all being sore and trashed from yesterday and our track workout.  We pushed hard up the big hills and pushed it hard down the last stretch.  we were sub 7:pace going up to the Res and then 5:21 down Juniper Crest and 4:40 pace for the last half mile; all aided terrain of course but it still was fast and hurt! 7.5 miles in 53:30 (7:08 ave pace).  I added another .7 running to and home from the park.

Easy run around Herriman, kind of a shortened reverse loop from yesterday.  The legs are sore and tired from the last two days.  The stomach was rockin tonight too, but I cruised through it at 7:34 pace anyway.  Very windy this evening.

Suncrest ? Traverse Ridge today.  Chris (Barney Boy) and Sam "Saint" Garrard (Samgee) were the only two that showed up.  It was cold and windy but the snow had not started to fall yet.  We started on Southfork Rd. and headed up to the top of Suncrest.   It is a grueling 4 miles up!  We started to separate a couple miles into it.  The pace was a little too fast for the Saint and then he took a fall and banged the knees up.  I lost Chris when I kept getting people in cars stopping and asking me if the Saint was okay, and Chris never broke stride once.  Chris was mioving fast the last half mile too and pulled even further away from me.  We all got to the top and started back, 38 minutes for the 4.1 for me.  we took it slow at first and then I started to cruise down by myself.  The terrain is steep so it is hard not to fly but it pounds the legs too.  I went 5:58, 5:31, and a 5:21 to finish out the run.  The legs were hammered, but it felt good at the same time, and it was a great overall run.  1:08:58 for the 9 miles.

Two mile+ warm-up and 16x200m at :32-:34.  I had a lot of these around :33 with the fastest at :29.  Two mile cool-down.  Did most of the workout with Chris today.  This pounded me good because of the freezing cold and faster pace. 1 hour of total running.

Easy run with some of the guys (ET, Braydon, Bryce, Dillon, and Zak).  we ran on the canal to th pond and back.  8 minute pace.  I finally started to feel better toward the end, but i am still hammered from yesterday.

Easy run this afternoon.  I over dressed for it today, pretty nice weather actually, other than the smog.  The nice thing about being out here in Herriman is I am kind of out of the smog.  I had a progression run today out to Butterfield Park and back.  Started with 8:08 and ended with 6:00.  I never felt very good the time, but I never felt like I was pushing it either and I continued to speed up the whole run. 35:06

LA Freeway with some of my guys.  Chris, Dillon, Bryce, and the Saint (Sam) showed up this morning.  I always enjoy the trip on the Freeway, and today we had two first timers in Bryce and the Saint, and that makes it fun.  It was good to get out of the smog and up on the trails again, maybe the last time for a while.  We stayed together pretty good and only had to wait for the Saint a few times.  The last three miles were 6:11, 5:56, and 5:55 for me.  We always add on 2-3 blocks at the end to make it an even 10 miles.  1:15:13 for the run.

Afterward we kept tradition going with an all you can eat French Toast feast at Magleby's Fresh.  I love the run and love that the kids love it.  I also like to be done with it!

Nice afternoon and a good run today.  I went with the junior guys and we ran the Bingham or Bust run.  We took advantage of the good air while we had it.  I felt smooth today and the others looked good too.  I averaged 7:03 for the run 45:50 total time.