Speed only kills if you don't have it!

AM-  I did a shorter run this mornig because I wanted the extra sleep.  I decided to do some marathon pace miles as tempo.  My workouts have been lacking as of late and it is time that I stepped it up.  I ran through the Island and into River Heights and back.  I warmed up for just over two miles and started into some tempo.  The first mile was 5:56, the second was 5:49, and the last 1.2 was 7:01(all up hill).  My goal was to run a little faster each mile even though they progressively got harder, and stay under 6 minute pace.  I cooled down with a mile home.  Not too bad of a run for a Monday morning after a tough week of training.  42:30

(Adrenaline-246 miles) 

PM-  I met John and Cody at 1st Dam after work and we drove up Logan canyon to the Jardine Juniper trail.  I was tired and had been out in the sun alot but I didn't feel too bad on the run.  It was hot at first but as the run went on we even got some cool breezes in parts, and it wasn't bad at all.  I really liked the trail alot.  I can see why Jon likes it so much, it is gorgeous and a good workout.  It is pretty technical in parts and you have to watch your footing, but you can still move pretty good on most parts of the trail.   We were about a mile or two into our run when we came up on Mrs. Bullwinkle and her calf, she wasn't too excited to see us, but luckly she went the other way.  We thought we might run into her again on the switch-backs, but never did.  We were being pretty cautious for a while though.  We made it upto to the famous 3,200 year old tree in 54:30 on my watch.  We signed the book and enjoyed the awesome view for a couple of minutes before heading back down the trail.  The views were splendid the whole run, and the red sun added to evening picture.  We made it back down pretty fast, 36:19 on my watch.  We did run into a couple of guys on horses and a couple of guys on bikes on the way down, but other than that we didn't see a soul.  We averaged 11 minute miles on the way up and 7 minute miles coming down.  I think that we were close to climbing around 2,000 feet and dropping the same amount.  Fun run!  I don't think that I have ever run before with the combination of guys that I did tonight (Jon and Cody).   I am had some good quality runs today and am pretty tired as a result.  Cody's Garmin had the run at just over 10 miles, although every map that I have ever seen said about 11.5.  10 miles on a trail like that is probably equal to a 15 miler in quality, if not more.  10 miles in 1:30 50

(Hardrock- 45 miles)

I ran over to the Island market this morning and met Paul.  We did an easy run and ran pretty slow, but got some good running in with the Center St. and Providence hills.  We went into Providence and came back on some of the TOU course.  I spent half the time telling Paul how Nephi is a clicky petty little town, and how I want to do the local 5k down there this weekend, but the race director doesn't like me to run his race and usually tries to screw me over.  I ran about 7 miles with Paul and 11miles total.  I sure didn't feel like running very fast today, so I was glad that Paul seemed to feel the same way.  Yesterdays runs were only 16 miles, but they felt like 30.  I will take it easy the rest of the day and hopefully feel good enough to get some kind of workout in. 1:25:40

(Hurricane-340 miles)

I was tired and sore when I woke up this morning.  I think that Monday's runs hammered me pretty good.  I didn't even want to run this morning but forced myself out the door.  I wanted to do a track workout, but I didn't think I would feel so trashed today.  However, I knew that if I didn't do a workout that I wouldn't get one in the rest of the week.  I haven't been to the track since I ran with the St. George running club over a month ago.

I slowly made my way down across town to the Logan High track, since the USU one is gated off (because the old people from Arizona over use the inside lanes).  I warmed up with a couple of striders on the way down, they seemed to help loosen me up.  I wanted to do 5x800 meters with 400 meter recoveries, but ended up changing things up since I felt so hammered.  I did 4x800 meters with 400 recovery, 400 meters, and 3x200 with 200 meter recovery, and then I was done.  My times were:  2:38, 2:37, 2:36, 2:30, 1:12, :33, :34, :32.  I was glad that I was still able to run semi-normal times with being so tired and all.  I had the same problem that Paul had on Monday, sloppy form.  I was either too sloppy or would catch myself running too tight, but hopefully I worked a few bugs out.  I cooled down to home, just over 2.5 miles.  I need to start hitting the track every week and not just once a month from now on.  I feel a lot better now then I did this morning before I ran.  I must have just missed Paul and Cody.  1:08:34

(Adrenaline-249 miles)

AM-  Easy morning run along 800 East into Hyde Park and back.  I was really slow and sluggish at first but got more loosed up as I went.  I started at 9 minute pace and finished doing 7 minute pace.  Still a little beat up from the rest of the week.  46:00

PM-  I went out after work for a 4 miler.  It is a little cooler today, but still quite warm.  I did the Lunstrom Park 4 mile loop.  I started out really slow (9 minute pace) and worked into a 6:30 pace after a half mile.  26:46 for the run.  After my run I went down to the canal that is a block down from where I live and iced the legs for 10 minute, it felt good.

(Hurricane-350 miles)

Easy slow run today.  I went down to Merlin Olsen Park and back, and did 5x100 meter striders to get the legs going.  The easy pace felt good, and hopefully this run will help me recover and feel good just incase I decide to run a 5K tomorrow.  I have been pretty hammered this week and I am looking forward to a little rest this weekend.    30:42

(Adrenaline-253 miles)

I warmed up for a mile and a half before the race.  At the starting line I looked around to see who the competition was and didn't recognize too many people.  When the gun went off several guys, including half the high school kids took off like crazy.  I thought I might have quite the race on my hands, but after the first 3/10s of a mile I had pulled up on the leader and started to push the pace.  The first mile was all uphill and into a stiff canyon wind, but I held steady with a 5:45 pace.  After the first mile I realized that I was on my own, because everyone had dropped back and I was still separating myself from them.  When I knew that I had the race in the bag I settled into more of a hard tempo pace and stuck with 5:45s.  It was just me and the lead Cop car for most of the race, and we chatted quite a bit since both of us were a little bored.  I finished strong but had no reason to kick at all, because 2nd place was way back.  I came in at 17:48 (5:44 pace), not that great of a time, but for being solo on a tough course I'll take it.  There are only two other guys that have run under 18 minutes on that course in the last 10 years (both University runners), so my time was more than fitting for the win.  It was nice to win big, but I would have rather it been a close race with several decent runners to push me.  I wanted to see how I would run on a course that is similar to Striders 5K now that I am in a decent shape.  I figured if they changed that course and ran it backwards I could have run quite a bit faster with the same effort.  I figure I was at about 5:25 effort for a semi flat course, so I did alright.   

Cooled down on the course after my big win, and ran with some family and friends and helped them in.  Fun morning!  I even won a couple of prizes, which never happens.  I spent the rest of the day with family going to Ute Stampede (Nephi) and Steel Days (American Fork) celebration stuff.  Good easy day, but I missed my long run with with my Logan friends this morning.

(Fastwitch -29 miles)