Speed only kills if you don't have it!

XC practice this morning. I had the kids do a Fartlek while I went on an easy 7 miler on the Jordan River PKWY. Still beat up from last week but I seem to be on the mend.

(2130- 145 miles)

A type of progression run today.  Started off my Lone Peak/Alpine hwy loop with 8;40 pace and finished with a 6:02 last mile.  My tendons in my lower right leg have been sore for a week, and really hurt on Saturday.  I think they finally started to get worked out half way through my run today and that is why I was able to pick up the pace toward the end of my run.   60 minutes (7:30  pace).

(Omni- 591 miles) 

XC practice with my kids. We met at the Dimple Dell trail head in Sandy and ran a loop on that trail. I mostly ran with Chris after the first couple of miles. We took a wrong turn and ended up running a mile further than everyone else. It hurt to run that extra mile because we were pushing the pace around 6:00-6:30 per mile on a rough trail. I was glad that we went further though because it ended up being a better workout than planned. The trail is very soft and unstable, mostly sand and wood chips. It also has a lot of holes from horse tracks, so you really have to watch yourself. There were times I was working as hard as 5:40 pace and only running 6:40 pace. I loved the run and we had a good group of kids come out. We even had a bunch of kids that had already graduated that came back to run with us this morning. 52:49 for the 7.5 mile run.

(Kahana- 269 miles)

Easy slow 5 miler in the dark this morning before work. I am back to 10 hour days at work now so running will be tougher in the mornings. I ran up passed the Temple on a loop course. 40:00

(Omni- 596 miles)

I met Michelle, Josse, and Mary at Mapleton Park this morning. We drove up the Hobble Creek course about 6 miles and ran up the canyon just above the start of the half. On the way down we did some Tempo. I went with Michelle and helped her along and also got a great workout myself. We did 3 sets of 3 miles with 3 minutes rest in between. We averaged below 6 minute pace for all 3 sets. Josse caught up when we finished and we ran the last couple of miles back to the park together. The run today was perfect for me and just what I wanted to do. 2:28:08 for the 20.5 mile run.

(2130- 165 miles)