Speed only kills if you don't have it!

I had a long hard day and practice ran longer than I had hoped.  I got home and was tired but pushed out the door anyway.  I ran a loop up through Cedar Hills to the mouth of American Fork canyon and came back via the Lone Peak Highway and the Temple.  I had a good run up for the first 5 miles averaging under 7:30 pace, and a better run back into the wind with every mile under 6:25 pace and the last one in 5:50.  It was the best run I have had all year for the quality and speed.  I felt very good and was happy with how well I ran.  Good start to the week for me. 1:14:58 (6:49 average).

 (2130- 19 miles)

I ran an easy 6 miles with my track guys. We did an ice cream run down to Artic Circle and back. We all got some courtesy cones in the middle of the run. 7:30 pace for the run.

I did an other easy 5 miles when I got home. I ran around around east American Fork and stayed around 7:30 pace again.

(Kahana- 194 miles)

I had about a half hour between getting off of work and our track meet so I ran a quick 5 miler. Nice afternoon for a run, I wish I would have had more time. No watch.

(Omni- 443 miles)

5:00am- I woke up to the wind howling and and the snow and rain falling, not what I like to see. I did my Alpine Highway / Lone Peak loop backward this morning. At first I had a hard headwind with rain pelting me. The weather got worse as I went, with the rain turning to snow, then to hail, back to snow, and finally rain again. The hail was very painful! It was toughest heading North and East. I got some relief from the wind when I was going South for to miles, but by then I was soaking wet and my clothes felt like they were 30lbs. After the first 3.5 miles I got sick of the weather and decided to get home as fast as I could so I upped the tempo. I didn't have a Garmin on, but the last few miles were around 6:10 pace or faster. I got out of my wet clothes and right in a warm shower when I got back. 57:20 for the run.

(2130- 27 miles)

PM- It was snowing like crazy when practice started! I told my kids they could go outside or stay in but I wanted them to do at least 40 minutes easy. Most of my varsity runners came outside with me, the tough kid! The flakes were huge and I was afraid we would get super wet. After a mile the snow let up and it was sunny until a mile left and then it started to snow like crazy again. We went North on a trail that follows a canal and had to hop a couple of fences, then took some back roads from there. We ran by Bingham HS and did a lap on the rivals track before heading back the same way. It was a fun run with my guys and good conversation. I was glad for mostly decent weather during the run. 8.5 miles in 1:04:30 (7:35 pace).

(Kahana- 203 miles)

I went out on a run after I got home from Track practice. The weather was perfect and I had to take advantage of it. I ran up 700 N. in AF into PG. Then down canyon rd. to 1100 N. in PG. I went up the big hill and turned around after 3/4 a mile. I went home via 1100 N and 50 N. (same road different towns) and passed the AF HS. I did a couple of 100 m strides in the last mile and felt pretty good. 1:09:15 for 9.5 miles (7:17 pace).

(2130- 36.5 miles)

Early morning run. My body is tired from the long week and the increase in miles, but I have responded quite well to my first 60 mile week since the first part of September 2007. I ran into Alpine and back today. It took me a while to get the legs moving, first mile was 8:40. I started to get the blood flowing and each mile got better and better. I pushed out the last three miles in 17:11 (5:55, 5:43, and 5:33). My time for the run was 48:44. I was pleased with this week and it felt good to finish with a little tempo.

The highlight of the day was at the Davis Invitational where all of my kids ran well, and my best kid, Trevor Sharp, dropped 7 seconds off his PR and ran a 4:20 mile!  It makes coaching worth it when your kids do that well.  We went to dinner with Logan and Katie after the track meet.  Long but good day.

(Kayano- 57 miles)