Speed only kills if you don't have it!

I went out around noon today for my run.  It was hot, but I figured it wasn't going to get any cooler this evening so I gutted it out.  I wanted some shade so I went on the canal trail and river trails up to 2nd Dam, and back.  I ran up in a decent time and didn't feel too bad, but I made it harder coming back because I decided to do a little tempo.  I guess that I kind of did what Paul calls "Tinman Tempo", and hit a 6:08 average for the 5.25 miles home(including the 800 North hill).  I did the no shirt, hat, and shorty shorts thing, but I probably should have taken some water with me.  My pace was definitly one that I can hold for 3 hours if I have water and it isn't 95 degrees out!  I was over-heating pretty bad when I fininshed so I went and stood in the sprinklers across the street at the Spectrum, and that helped cool me down alot.   That was the fastest I have ever done that run since moving to Logan so I was happy with my effort.   I felt good other than it was freakin hot out for a tempo run!  I agree with what Paul said yesterday about being sick of July, but I am really only sick of the heat.  1:10:27

(Hurricane-360 miles)

AM- I went out on an easy run this morning into River Heights and back.  I felt really tight and the run was very uncomfortable.  6 miles  45:20

I think that most of my problem was because of some bad news that I got last night about a dear friend of mine.  I didn't sleep well and have been very upset about it.  My best friend's mom, who was like a second mother to me my whole life, died in an accident down by Goblin Valley. http://www.ksl.com/?nid=148&sid=1491261   Marie was the nicest person ever, and she and Kimo treated me like one of their own.  They were as supportive to me as were my own parents, and every major event that has taken place in my life they have been a part of.  Our families have been extremely close for my whole life.  I used to go on family vacations with them, and have been on numerous hikes with them like the one that took her life.  It is a sad time for all who knew them and were close to them. My prayers and support are with the Coray family at this time.

PM-  The bright part of my day was actually the clouds and little bit of rain that we got.  I got home from work and decided to take advantage of the great weather.  I did a Lundstrom Park 5 miler backwards.  I felt way better than this morning and was actually able to relax.  The sun came out about half way through the run and started to get things hot again, but the first half of the run was very comfortable.  34:43

(Adrenaline-264 miles)

Thanks for the comments guys.  Sometimes life kind of gives you a good kick in the gut and wakes you up and that is what this was to us.  Life is precious and can be taken from us anytime, so we need to be prepared.  Thank you for your empathy.

I was kind of sick to my stomach last night and couldn't eat much.  I ended up going to bed early to help me feel better, it seemed to work.  I felt okay this morning, other than I was a bit weak.  I met Paul at Logan High for a track workout.  We did alternating 400s and 200s with full recovery.  I followed behind Paul at a good distance in every interval and then he would wait for me and we would do the recoveries together.  My times were: (:74, :36, :74, :36, :74, :35, :74, :33).  I felt pretty good and tried to focus on my form and relax.  It is funny to watch Paul run away from me like I am standing still and he looks like he is just cruising, while I probably look like I am sprinting.  It is called "being at a totally different skill level!"  After the run Paul and I cooled down for a couple of miles, and then went our separate ways toward our homes. 1:08:36
 (Adrenaline-264 miles)

I ran over to canal trail this morning and met Cody and Paul.  We did a nice easy run up Logan canyon on the river trail.  We went up most of single track before turning around and coming back.  Always good to run and visit with the guys. 

I have had a sore left achilles for the past week or so, and I could feel it pretty good in the first couple of miles.  I think it is coming from some nasty little knots that I found in my calf muscles last night.  I seem to get all of my tightness on my left side.  It might have something to do with past injuries to that side of my body, or I am extremely out of wack.  I might need to use my one hour massage (Father's day present from Allison) soon after Des News 10K to get me loosed up again. 1:37:33

(Hurricane-360 miles)

Easy morning run down to Merlin Olsen Park and back.  Achilles still sore.  Spent the rest of the day going down to Nephi for the funeral.  29:58

(Hurricane-364 miles)

I woke up this morning and didn't feel like running. My achilles is stiff and my wife left to Dallas for a week. I am Mr. Mom (except not that stupid) and will be holding down the fort and taking care of Jaren until Thursday. On top of that I was beat from the funeral and travel yesterday. I knew that I needed to get up and run some kind of run, and I really needed a workout for Des News on Tuesday. Then I remembered that there was a race in Hyde Park that is put on by the Sun 'N Snow people. So I drove out to Hyde Park and did the race.

It started a half hour late, which always ticks me off, and the course isn't a fast one at all. I just wanted to get some good tempo in, and was just going to hang back and have fun. After the first mile I got bored and took the lead. I led the whole rest of the way with no one really to push me. There were some decent runners there like Keith Anderson and a bunch of High School kids, but I was able to run away from them on the long hill pretty good, and then cruised in. My time ended up at 18:12. Warmed up before and cooled down after. Everyone with Garmins were saying the course was over 3.2. I don't really know, but I do know that I ran it almost a minute faster than last year and they had added another block to the course this year.

I was kind of bummed about the prizes, because all I got was a hat that said "Overall Winner" and a blue ribbon. Last year the first place winner got a pair of shoes from Striders. They had tons of big prizes like $25 dollars to Olive Garden, $50 to Best Buy, overnight stays at motels etc., but I won nothing. They gave away $100 to Striders and a treadmill from ICON, and two little kids got them. The whole thing was kind of ridiculous, but I might use it for some leverage for future comps. I would have loved a pair of shoes or even a Trophy, but I got the shaft today. Oh well, that is how it usually seems to work, they give thousands of dollars worth of prizes, and I win the race and get the same thing as every other age division winner, except mine says overall winner!

(Fastwitch -32 miles)