Speed only kills if you don't have it!

I went out at lunch time today and ran into River Heights to the bench on top of the hill by way of boulevard.  I came back by way of the dugway and 800 North hill.  I felt good and the weather was nice.  Relatively easy pace.  5 miles.

35:21

(Hurricane 34 miles)

Evening run.  I went to first dam via 600 East and canyon road.  Then went up past Hillcrest and Lundstrom park, up the 12th East hill heading south, and down home past the cemetary and stadium.  Good run, I felt good and it was a nice evening.  6.3 miles

42:25

I like how Paul keeps track of his mileage on his shoes so I have decided to try it myself.

(Omni 73 miles)

I got up at 6:00am and went out on a Center Street/River Heights loop.  It was dark and pooring rain.  I was soaked about 2 minutes into my run, and it continued to poor on me for another 50 minutes.  By the end of the run I started to feel the weight of my drenched clothing, but overall I didn't feel to bad.  I was planning on a couple more miles, but I was miserable so I cut it short and made it 7 miles.  At the end of the run the rain turned to snow, and about 10 minutes after I got home everything completely stopped.  I got home and undressed, made some hot chocolate, and jumped in an extemely hot shower to unchill.

51:09

I ran yesterday at noon, last night at 6:30pm, and this morning.  The purpose of running shorter runs close together was to give me a feel of what Del Sol will be like.  Even though I ran three times in 20 hours, it is still not completely accurate because in the relay I will actually run three times in about 13-14 hours.  I figure it is close enough for training and I plan on doing it a couple more times in the next week.

I went out at about noon today, it was just starting to get nice out, but was still chilly enough for long-sleeves.  I went on the Providence hill loop, but added a mile+ running up toward the mouth of the canyon.  I decided to mix things up and try a little Fartlek.  I have five timers on my watch so I set the segments to the time that I wanted to run, (2:00-hard, 2:00-easy, 3:00- hard, 3:00 easy).  I wanted to run though three sets of segments.  I started with three miles of good warm-up (7:00 pace), and started into my speed-play feeling pretty good.  At the end of my second segment I finally caught on that something wasn't right, when I ran well over a half mile and closer to mile on a two minute segment.  I figured out that my watch was on slow and I had been running double the time.  I had originally planned to run 15 minutes of tempo, and instead ran 25-30 minutes.  I guess I ended up with a better workout than I thought I did.  I am pretty sure I ran well over 4 miles of tempo,but that is all I will count, even though I know that I was running under 6:00 min. mile pace.

At least 10.5 miles, probably closer to 11+.

1:13:54

(Adrenaline- 16 miles)

Lundstrom park 5 miler.  I went inbetween classes at about 11:30, the weather was perfect.  I tried to make it an easier run, but I must have still been in the tempo mode from yesterday because I ran pretty good.  I felt great,  ran a good pace and enjoyed myself.  My next run will be interesting now, I will probably be dragging along because of a lack of recovery.

33:35

(Omni-78 miles)

I got a baby-sitter for my little boy and finally got out the door for a run at 10:30am.  I had originally planned to go with Jon @ 7:00am or Paul and Cody @ 9:00am, but I couldn't find a sitter.  It was nice weather and I tried to take it pretty easy so I will have something left later today when I run with Paul and Cody.  I did an out and back 10k into River Heights.  I felt good, not as smooth as yesterday, but good.

44:02

(Hurricane-40 miles) 

I ran again with Paul and Cody this afternoon at 4pm.  We met at the end of Hollow Rd. at the mouth of Blacksmith Fork.  We drove one car up and left the other one at the bottom.  We warmed at a brisk pace for 2 miles and then started some tempo.  Paul took off ahead and I hung with Cody.  We did 4 miles of tempo at about 6:08 pace, not too bad for having run earlier in the day.  There was a slight head wind that was more annoying than anything.  The good thing was that it actually kept us cool, which I was grateful for because it was warm.  We finished our tempo miles, met up with Paul again, and ran the rest of the way out of the canyon together.  It was a good run and great to have some company, especially on the tempo part.  I was glad to be done when we were, but I was even more glad to finally get the  poweraid in my car when we drove back up to get it.

11 miles 1:13:56

(Adrenaline-27 miles)