Speed only kills if you don't have it!

Ran up to Butterfield Park and back on the trail from Monarch.  52 kiddies today!  My all-time record in all of my coaching for summer time. 36:30 for the run.  Lifted upper body afterward.  I am still 181 lbs and would like to get down to about 170 lbs by the end of summer.

Ran up Yellow Fork with the team.  The faster guys took the first trail up to the ridge and I took the second so I made it up to the top of Varsity Hill first by about a minute.  I was disappointed at having to walk in several places.  10 of us made it to the top.  The way down the other side is a blast!  It looked like the trail had had water running down it this spring because it was more like a ditch than a trail in a lot of places.  6.5 total miles, probably 9 equivalent.  1:03.40 with the last mile in 6:15.  5 miutes faster than last year.

Easy run today because I am sore from yesterday.  We did the 13400 S, Mirabella, trail loop.  I started in the back and finally caught Taylor and I ran the rest of the run with her.  32:40 for the run.  Lifted at the HS after the run.

Butterfield Canyon again.  This time we had about 40 kids show up.  I ran up to the turn around with Haag not too far behind the fast kids.  The first half mile down was easy and then the last three were pushing.  5:30, 5:40, and 5:34 last miles.  51:20 for the run.  Chuk, Connor, Calvin, and Braden were all ahead of me.  It was nice to have some kids ahead of me on a run like that for a change.  Sat in the stream and had an ice bath after the run, that felt good.

Easy Shaggy Peak loop with  the team.  I started in the back and moved up slowly.  23:40 for the run.  We had over 40 kids on a Friday which is awesome, so we had pancakes after the run.

After I did some core and mowed the lawn I went out to help Jaren learn to ride his bike.  After about 5 minutes today he was doing it himself.  3 days we practiced, man little kids learn fast!

This is the first race for me since November of 2009.  Instead of running the10kI ran the fun run.  The fun run varies in distance over the years from 2-2.5 miles, today it was 2.4 miles.  I wanted to run under 6 minute pace today which I barely did.  I warmed up with Connor for just over a mile and a half and did a couple of striders. 

When I lined up I was wishing that I had signed up for the 10k because there were a few decent runners, but no elite guys.  In fact I was the leader for the first 7/10s at about a 5:50 pace.  Oh well, baby steps. When I turned off the 10k course I was all alone on a little tempo run.  I settled into a pace that was probably too comfortable and had no motivation to increase it.  Wow it felt weird to run fast in a race type setting, it has just been so long!  Anyway, I finished several minutes ahead of everyone in 14:04, which according the garmin was a 5:51 ave.  Not too bad for being out of the loop for 2 years and about 10-15 lbs.overweight.  I think I will keep trying to very slowly ease up the miles and do some more little 5ks and stuff like that this year. 

I cooled down for a mile after and waited for Connor and Rory to finish the 10k.  Connor was 2nd and Rory 5th, not bad for a couple of 14 year olds.  I snagged them, Schiffman, and ET for another mile and a half cool-down after.  Met Chad Robinson on the blog and talked to Bill the "Wild Bull' after the race for a while.  I really have missed the running scene and hope to slowly get back into it now.