Speed only kills if you don't have it!

XC practice with my kids. We ran on the Jordan River Parkway North and did 6 hill repeats at the end of the trail. Nice morning for running, not looking forward to the heat later though. My right glute is still knotted up but feels better than the other day.

(Omni- 524 miles) 

I met Timo at 26.2 for an easy 5mile loop through the neighborhoods of AF.  When we got done I went for 8 more miles on my own up into PG on another loop.  My pace was much faster on my own, but I still kept it easy.

(2130- 114 miles) 

Met my kids at the school where I saw Walter doing some speedwork.  We went up yellow fork canyon and did a trail up there.  It is a good canyon that switches from double to single track in several places.  As we got up further on the trail I took it got more steep and technical.  I went from 9:15 pace to 14 minute pace for the last mile up.  As a result of the steep terrain i had some 6 minute miles coming back.  I had a good turnout of kids today and we had a good tough and fun run.  We lost one of my varsity guys along the way and most of the girls and I went back up to find him.  He must be quite the heart throb to have all of the girls want to look for him.  He had gotten lost and had run in a few circles, but he was ok.

(Kahana- 242 miles) 

I did a later morning run today.  It was starting to get hot when I went out, but didn't end up being too bad because I went easy.  I did a loop up around the Pleasant grove cemetery and back.  Legs felt a little sore from yesterday's trail run, and my right glute is still way tight.  I don't think that I will race tomorrow because of my tightness.  59:45 for the run.

(Kayano- 209 miles)

I took yesterday off because of the pain in my butt! I am still bothered by it, especially if I run fast, so no sense in racing.

We stayed up at our cabin in Lava for the 4th, so Paul and I did a 6 mile run along the ridge south of the cabin. Paul is still Paul so even at his out of shape pace I was working at times. It was a fun run, and nice to run with a buddy again.

(Kahana- 248 miles)  

I was hoping for a decent mileage week and a race this week but I think it is better to take it easy and get healthy again for the upcoming weeks of racing.