Speed only kills if you don't have it!

AM- Slept in a bit today because I was up late with my little boy.  For my run I decided to do some tempo.  I hate tempo and never do any, but I know it works and has some major benefits to racing, so I am trying to incorporate it into my training.  I ran over on the Island and up the Center Street hill, then did a 5K tempo run.  My first mile was up the last part of Center Street hill and up Mountain Road to the mouth of Dry Canyon.  It was a hard mile and i really felt like I was pushing it but only ran up in 7:25.  The same mile going down I ran a 4:48, it is all downhill!  There was a really steep tenth of a mile down the Center Street hill that was :28 seconds, I felt like I was falling on my face.  The last mile was coming off of Center Street and going down just past River Heights Elementary, all downhill until the last 1/4 mile then it starts to flatten out (5:07).  My total time for the 5K was 17:48.  It was a bugger of a tempo run but I was pleaesd with how I ran.  I cooled down for about 3.2 miles home and finished my run going up the 800 North hill.  I tried to simulate some of the type of miles I will be running at WBR next weekend.  My first leg in climbing up to Snow Basin and is pretty steep uphill, and my third leg is down Deer Valley and is some pretty steep downhill.  It was a tough run but a good start to the week.  1:05:06

PM-  I was going to meet up with Jon on his run somewhere, but had to go out a bit earlier so that my wife could go to the gym.  Pretty warm this evening.  I did a Lundstrom Park 5 miler and ended up cruising along in the last couple of miles at 6 minute pace.  It could have been considered a tempo run, even though it was nothing like my run this morning and felt quite comfortable.  Good day of running and some really good runs for me.  I hope I still have a little left for some easy miles tomorrow.  33:34

(Hurricane-252 miles)

AM-  Easy morning run.  I went out about 6:30am and ran just past the end of canal trail and back.  It was a beautiful morning and I didn't feel too bad.  I made myself hang around 8 minute miles, the easy pace felt good.  I ended up coming back over a minute faster, probably due to just getting warmed up.  38:00

PM-  Went out again after work.  It was starting to get warm so I decided to put on my shorty shorts and sunglasses for this one.  I did a Lundrom Park 4 miler, but stopped at the park and ran around bare-foot for over 8:30 which should have been at least a mile.   I felt pretty good for my second two-a-dayer in a row, but I might be feeling it tomorrow.  Nice and easy pace , but I had to hold back at the end so I could keep it that way.  36:30

Warmed up with 4.75 miles around the University and Lundstrom Park then hit the USU track for a workout.  I had to dodge a few old people before they realized that the inside lanes of the track aren't for slow walking.  That is the only problem with going to the USU track in the mornings.  Sometimes it isn't a big deal, but other times it really ticks me off!  I did a 13x200 meter with 200 meter recovery.   I wanted to stay at 35 average or below for the workout.

I got up early and went up Logan Canyon to 2nd dam.  It was an excellent morning for running.  I was very tired and pretty darn tight, but after about 6 miles I started to feel better.  I averaged about 8-8:30 miles for the first 6 or 7 miles and then went down to 6:45s.  The canyon wind was blowing hard like usual, but I was early enough today that got a tailwind coming back.  Nice to have my running over for the day, I need the rest.   1:18:17

(Hurricane-263 miles)

Slept in a bit and went on an easy 4 miler over to Merlin Olsen Park and back via Boulevard.  I was running about 7:30 pace until the last mile when i through in a couple of 100 metter striders.  Good recovery run, felt good.  29:23

(Adrenaline-201 miles) 

Another tough and beatiful trail run with Paul.  We got started at 8:00 am at 1st Dam.  I will copy where we went from Paul's blog.  And once again, it is hard to call these miles easy, because I don't remember anything easy.  Maybe we need a new category called "extremely slow and hard trail miles", and I would put them in there.

We went through the Hydro Park, then up onto the Pipeline Trail, which spit us out onto Hwy 89. We then crossed 89 and jumped on the River Trail and took it to its terminus at Guineva Malibu campground. Then we crossed 89 again and started up the Wind Caves trail.  As we we heading up the trail toward the wind caves, Paul almost stepped on a Rattle Snake and avoided it by jumping half way off the trail.  I was right behind him and almost stepped on it myself.  It was a good way to get my heart-rate maxed out.  After about a mile, we took a little side trail that takes us up to the ridge. Here, things got tough. This trail is is a bit less-traveled and has poor footing and a steep gradient. Plus it was getting pretty hot. We did the best we could and run/walked up to the ridge, at 7300', where we were treated to panoramas of Logan Canyon and the Bear River Range. Just before making it to the ridge Paul asked me if I hated him for bringing me on the run, I told him heck no.  It was kind of funny because before we ran up over the whole mountain, I had just told Paul that I was glad our run today was easier than last weeks.  I wasn't mad at all, I was loving it eventhough I was hammered.  It was tough, and when you get on rough trails that climb that high in that amount of time, it is actually faster to walk some spots.  From the ridge, we then dove down into Green Canyon on the Bierdeneau Trail, which was in much better shape, plus was shaded. We made it to Green Canyon Road (dirt road) and ran out of Green Canyon and then linked up with the Bonneville Shoreline Trail, which took us back to our cars at First Dam.  It was a hot day and with the difficulty of the run I was getting tired.  We ended up finding water with about 3 miles to go, which was just what I needed to refresh me for the last stretch.  These trails runs are long and slow, but they sure make you tough!  Good run.  I liked the course a lot, even with the degree of difficulty.  Paul knows all of the good trails, and like I said before, there is nothing better than being in the mountains on a trail run, enjoying some good conversation with a friend.  Sat in the shade for a while after the run until we felt good enough the go home.  2:41:22