Speed only kills if you don't have it!

I got out on a nice memorial day run this morning. I ran from Sunbrook up Dixie drive and along Sunset. When I got to Steve's store I took a potty break and headed up the marathon course for a just under two miles. I came back the same way. I felt good and the weather was perfect. I thought I saw Marcie when I was out one mile and my suspicion was confirmed when I saw her again with one 1.5 miles to go, she probably didn't know who I was. I would have loved to hook up with some people down there but it didn't work out this time. 1:18:53

I stopped by and talked to Steve on the way out of town and got me some VFF's. they are weird but they will be nice for barefoot simulation.

(Kayano- 148 miles)

Evening run.  I ran up 300 N in American Fork to Canyon rd in Pleasant Grove and then up to the mouth of Grove Creek canyon.  I came down by the Cemetary and down passed the AF hospital toward home.  I had a hard time breathing because of being so stuffed up and it was a tough run anyway, so it ended up being even harder than usual.  That hill going up to the canyon is very steep and kicked my butt.  I was glad to get home and will sleep good tonight. 1:18:41

(2130- 56.5 miles)

Easy run after work up Alpine hwy and back through west Highland.  I felt slow and sluggish for a while but finally got going toward the middle of the run and ended with a 5:39 mile that felt great.  55:55  I am still stuffy and spit out a lot of junk.

After I got home I grabbed my VVFs and ran over to the park on 100 E and did some strides on the grass, and that felt very good.  

(Kayano- 156 miles) 

Easy evening run before dinner.  I ran an out and back into west PG and home the same way.  I was a little sore from yesterday and it took a while to get loose.  A few minor dog attacks but nothing too exciting, just nice and easy.  44:02 (7:20 pace).

(Omni- 463 miles)

I thought about trying to hook up with someone for a run today but I knew I couldn't get my bones out of bed too early after the long week that I have had so I ran on my own.  I slept as long as I could and left just after 8:00am.  I headed up 200 E and the Alpine hwy, jumped on the Highland hwy and went to the mouth of AF canyon.  From there I went up the big hill into Cedar Hills then down the main road there.  When I hit PG I went up into Manilla and caught the canyon road again, then headed south until I hit the road that turns into 300 N in AF and follow it home.  The loop was almost exactly 12 miles door to door of my house.  I should call this the Six city loop because I run through American Fork, Highland, Alpine, Cedar Hills, Manilla, and Pleasant Grove.  The last 6 miles I averaged 6:20 pace.  I saw a lot of people out running and biking, probably because it was such a beautiful morning.  One group must have been some kind of club because they had about 20 runners in the group.

When I got back I grabbed the VFFs and headed to the park by my church and did 5x100m strides and the grass.  I got sore in my feet from doing this the other day. Hopefully I will get used to using those muscles soon.  One mile. 

(2130- 69 miles)