Speed only kills if you don't have it!

I put my miles down in the "Easy" category but they were actually far from that.  I ran a loop from my in-law's cabin down the mountain and then back up.  I climbed up to the verytop of the mountain, dropped down about 1500-2000 feet in elevation, and then climbed back up.  The climb the last 4 miles is very similar to Ragnar, but I am not sure which one is steeper.  Beautiful Holiday run, and very peaceful.  I saw a lot of wildlife and had some nice running conditions.  Those hills about did me in for the rest of the day though!  8.7 miles in 1:08:19

No run.  I got too caught up in all of my projects to get out the door.

Morning run.  I did my same dog "punting loop" that I did about a month ago.  I went up Providence canyon, got on the Deer fence trail and took it over to Dry canyon, went down Mountain road, and back home via Boulevard and 800 North hill.   It was a nice morning, a bit cool, but perfect for running.  I hit the hills pretty hard and really worked on my form and on relaxing.  I like that run, it is a toughy but very good for training, and very pretty.  I will be hitting quite a few hills in the next few weeks to get ready for WBR.  My legs are pretty much straight up and straight down and I need some good conditioning so it won't hurt quite as bad come relay time.  I added an extra 1/4 mile because of a wrong turn and a cool down.  1:34:55

(Hurricane 222 miles)

Early morning run.  I went up to 2nd Dam and back via canal trail.  It was a nice morning, a little cool, but it felt good when I wasn't running into the canyon wind.  I ran a very easy pace, and probably my slowest run on that particular course.  The slow pace felt good and hopefully it will help me recover from my other two hard runs this week.  1:19:32

Warm morning!  I did a Lundstrom Park 4 miler as a warm up and then headed to the track.  I ran a lap around the USU track and then did a 13x200 workout with 200 meter cool downs.

:34, :36, :35, :35, :35, :34, :34, :34, :34, :34, :34, :34, :30

It was starting to get hot and there were a few old people that got in my way, but other than that it was a pretty decent run.  I wanted to run 35s and went up and down for a while and then got in a 34 second groove.  My last one in 30 seconds was about all that I could do after the 12 others.  It doesn't sound like that tough of a workout but it is.  It was good to get a track workout in after the marathon.  Speedwork has been my achilles heel for the last five years, I just plain haven't done any.  This year I hope to get on the track once a week and also get some tempo in, because I know it will help me.

1:07:30