Speed only kills if you don't have it!

I got up early and went at 6:00 am today.  I knew that I would be wasted by the time evening came because of all of the work we are doing at the appartments this week, so I needed to get my run done early.  I went on an easy run out into North Providence and back.  Pretty cold this morning, and I had some general fatigue from the weekend, but I eventually got warmed up and felt alright.  1:01:30

(Hurricane-182 miles)

Morning run.  I was beat this morning and could hardly role out of bed for a short run.  It wasn't near as cold this morning as it was yesterday, but I got wiped out from the 13 hour workday and the late Jazz game.  I did a University/Lunstrom Park 4 miler.  It took me a while to wake up, but once I did I moved alright.  28:13

(Adrenaline-134 miles)

PM.   I finally got my tired bones out the door for another short run.  It was beautiful today and evening, hard to believed that I was getting snowed on Saturday.  Cody wants to do a 5 minute mile on Thursday morning so I will make tomorrow an easy day.  Because of that, I figured I needed something harder today, especially since both runs were turning out so easy.  I did a tempo mile for my last mile on my Canal trail-1st Dam-HillCrest loop.  I figured I would do right around a 5:00 mile so I could see how it would feel.  I ended up with a 5:02.  2/10ths of the last 1/4 mile are down the hill by the Cemetary, so it is kind of a cheater mile, but not that much different than the track.  Legs felt good, but my upper body is way sore from all of the heavy lifting around the apartments the last couple of days. 

33:10 for 5 miles.

Early morning run into Hyde Park.  I went the opposite way that I usually go on that loop, and I am not sure which way I like better.  Felt okay, I am just really wiped out from everything this week.  Stayed at a pretty easy pace.

1:02:35

(Hurricane-190 miles)

I met Cody and Paul at the USU track at about 6:30 am.  Cody wanted to run a five minute mile and PR, so Paul and I went to do some pacing.  I have been so hammered this week with all of the extra work that I have been doing thatI could hardly get myself out of bed.  I figured I wouldn't be much help to Cody because of fatigue and soreness, but since he made his time trial this morning just to accommodate me, I figured I would try. 

Paul set the pace the first lap and then dropped out and came back in on the third lap.  He was a lot more help than I was.  I stuck with Cody until Paul jumped back in on the third lap and then I decided to stop.  I am not really sure why I was being so wussy, probably because I was so tired.  I was going to jump back in on the last lap and realized that I would never make it across the field in time, so I started again.  By now I was about 6 seconds back and had no desire to catch up.  I cruised in the rst of the way and tried to get Cody's splits.  He finished in 5:00 a new PR!  I was 5:06 and glad to be done!  I was sorry that I wasn't more help, but I did the best I could today, other than my wussiness around 1000 meters when I was deciding whether to stop or keep going.

We cooled down for a while, and Paul went home while Cody and I did a loop around the University.  I was glad Cody ran what he wanted to, but in hind site I think he should have  went for a faster time.  We were all set on a 5:00 mile and that is exactly what he did.  We should set the pace for a 4:50-4:55 for him to go sub 5:00.  Cody is in great shape and could go sub 5:00 for sure.  I think he could do a lot better with the right training, but I was glad to see him do about what he wanted to do in a mile with only marathon training.  Nice job!

Long day of work again, but the apartment stuff will be winding down now a bit.  So much for a taper week!

(Adrenaline-140 miles)

A badly needed day off!  I have been hammered all week.  I did sign up for the Smithfield Health Days 10k on Saturday.  I am not sure how I will run the race?  I will probably take it pretty easy and use it as a training run, but we'll see how I feel.

Beautiful morning for a race!  The 5k and 10k started and ended at a really cool park (Mack Park) in Smithfield that I didn't even know existed.  I warmed up with Dan for about a mile before the race, he and Cody had already been running a while. 

The start looked pretty good for Cody to win the 5k since Carson Campbell jumped into the 10k five minutes before the race.  I knew that he would take it out hard so I figured I would just go out at marathon pace for the first half and see how I felt for the second half.  Carson took off pretty good and built a huge lead on me in the first mile or so.  The course went up the canyon road on some roling hills and it didn't seem too bad going up.  I just tried to keep Carson in site for as long as possible, and enjoy the nice morning and pretty course.  I didn't even realize that it was such a good grade, other than I was barely running 6:10 mile average, until I turned around and started back down.  The 3-4 mile was the steepest, 6:40 up and 5:08 down.  I felt good at the turn around so I just cruised down, and by then Carson was a good 1:20 ahead me and I was all alone for the rest of the way.  The course went back the same way until we hit just past the 5k turn around, then we went up on a different road.  There was a steep little hill that was kind of like the dug-way in Logan, that we went up to get on the random country road.  I followed the road for a about a mile and got a little nervous a few times that I was off course, but eventually I saw a kid directing me around three sharp turns and down a steep little hill.  Cody and Dan had finished their race and were cooling down coming up the hill.  They probably came looking for me, wondering where I was since Carson had already come by a minute and a half before. When I got back on the main course I was in middle of a bunch of 29 minute 5kers, but the it was only a block to the finish.  My splits were: 

1^st  mile-6:08

2^nd mile-6:27

3^rd mile-6:40

4^th mile-5:08

5^th mile-5:22

Last 1.2-6:01

The first three miles up was 19:15 and the 3.2 down was 16:31, like I said it was a lot steeper than what I originally thought.

Carson beat me down pretty good as expected, and would have done so even with an all out effort and 10k training on my part.  Cody ended up winning the 5k and Dan had some trouble but still ended up in 4th place.  It was a fun little run and I liked the course too.  We invited Carson out to do some training runs with us, he would be a great addition to our Logan group.  I felt good and was happy with my run, I did about what I had planned.  35:46 was my time (5:45 ave.).

The only problem with the race was that people kept jumping from 5to 10k and 10 to5k before the start.  Carson's card at the finish said he was 46th place in the 5k and mine said that my time was 36:42 and 3rd in the 10k.  My time was almost a minute faster, I was second place, and there was no one within 5 minutes of me.  Some kid that was like 14 years old probably took first in the 10k and set a world record at the same time!  They got everything figured out by the time the awards were given though.  I thought it was fun, and will probably try to do some more races like that in the summer.  Cooled down with the guys, and won enough money to pay for my entry fee, cant beat that!  Went to the parade with Allison and Jaren after the race.