Speed only kills if you don't have it!

Easy run down to practice and then lopped up 13400 S and Mirabella to Rosecrest and home.  5.5 miles at 7:37 pace.

Ifelt like I hadn't run in a while, probably because I tyook 8 days off and was at sea level.  The knee was better, but not better if you know what I mean.  I was hoping that much time would do the job, I guess I will just have to keep plugging now.

Lifted upper body

Trail run with the team.  We ran from the Reservoir down to the bridge and caught the shoreline trail.  We did the big loop and took the road back to the Res.  It is a tough little run and it was hot outside, so a lot of people struggled. Good run though, except the knee was pretty tight. 8:10 pace for the run.

Ran with Rory, Stockton, Adam, and Spencer today at practice.  We started slow and picked it up as we went.  We went up the trail and private road to 6400 W and then down 13400.  we added .4 at the end to give us 5.5.  39:23 for the run.  At the end of 6400 W a little goat started chasing us, we couldn't ditch him or scare him off.  He ended up chasing us all the way down to Monarch, over 2 miles!  He hung out with the team until some people came and got him.  Not sure if he made it home or not.

Knee was a little better today, but got a little swollen after.

Lifted upper body

Yellow Fork today, some slow, but never easy miles.  We had a good crew today that went up to varsity hill and then 10 kids, mostly new, when to look out.  We came down the snake trail today instead of the Rose Canyon road.  Made it 9 miles.  1:27:10 for the run and the last mile was 6:18.

Rest day because I didn't want a lot of miles this week and the knee is beat up from Yellow Fork

Drove up Butterfield canyon about 4 miles with Tim and ran down to his house via main and 6000 west.  Most of our miles were under 7:00, but the last 2 Tim was struggling.  Still averaged 7:04 for the 9.2.