Speed only kills if you don't have it!

I needed a long run today so I went out on my own to get it done.  The weather was good at first with a few sprinkles here and there.  I ran by the hospital and Temple, up around Lone Peak high, and into Alpine.  I got a drink at the park and used the bathroom then headed up the road to Sliding Rock through all of the huge houses.  I turned around when the pavement ended at 10 miles, then started to head back.  I grabbed another drink at the park and headed toward the canyon.  When I got close to AF canyon it started to rain and hail.  I went up the big hill going into Cedar Hills and got some relief for a mile or so.  I grabbed another drink at the Cedar Hills park, and the weather got worse as I headed for PG and AF.  It started to hail pretty hard and there was no where to take shelter so I just kept going. The rain and hail pelted me for a couple of miles and I was glad to get within a mile of home, so I pushed out a good last mile so I could finish up.   I actually had a pretty good run other than the last 5 miles because of the weather, although it did seem like it took a lot longer than the time it took me.  2:25:14 for the run.

(2130- 210.5 miles) 

3.5 miles with the kids at practice.  I had meeting and that was all I could get in.

(Kahana- 272 miles)

Early morning run.  I did the Temple / Alpine loop in the dark, but I wore a headlight this time.  I did Tempo the last 3 miles of the run at under 6 minute pace.  I was lucky to get done in time to get ready for work.  The whole run was in the dark.

(Omni- 9 miles) 

Ran with my varsity guys on a longer slow run.  We went out into Buffdale and back.  9 miles with the guys.

(Kahana- 283 miles)

Easy pre-race run with my kids.  Did three 100m strides on the grass in the middle of the run.

(Kahana- 287 miles) 

I wasn't planning on a race today but Sasha got 5 comps to the Spanish Fork Half and I have always liked that race and the people who put it on, so I snagged one.  I decided to go run a tempo run on a good honest course.  I thought about running a bit faster than last year 1:18:31, but I didn't want to quite push myself that hard.  Last year after the race I got really sick and it turned into walking pneumonia, which might have kept me from a sub 2:30 at St. George since I was sick for the whole month before the race.  This year I just wanted a good workout without over exerting myself and staying healthy.

I warmed up for about a mile before the race.  Sasha, Chad, Ron Greenwood, Steve King, and Carl Hansen were all there and were more serious than I was.  On the other hand I didn't plan on running slow enough to get chicked by Michelle like at Provo last month.   I know she was hoping for that, but I am not quite that lazy or under-trained!:)

I started out behind Chad and Sasha who soon pulled away.  Ron, Steve, and Carl soon pulled away too.  I was on my own once again, a usual situation lately.  I did wear a watch so I didn't really know my pace other that Michelle was behind and Steve, Ron, and Carl were shooting for a faster pace than what I ran last year, so I stayed inbetween.   I was pretty tight and very tired from a long week and getting to bed very late last night.  I got pretty lazy with my pace at times in the run, but I did loosen up and enjoyed the race.  According Michelle,  I must have picked it up more in the second half because I gapped her more, I guess.  I  Fished behind who I think was the 5k winner and the clock said just under 1:21:00.  After I finished I cooled down for a mile, got some fruit, chatted briefly with a few runners, and took off to BYU to cheer on my kids.  I never got an official time, or heard who won or the order infront of me. 

(Fastwitch -105 miles)    (Kayano- 286 miles)

My kids all ran well at BYU, but races took forever.  I did get to visit with Dave, Logan, and Clyde a little though.  After the meet I had to hurry down to Fountain Green for a family reunion and then to a Birthday party.  It was a non stop busy day from 5:30 am to 11:00 pm.  I was beat when I finally got to bed.  I had high hopes for the year but I have had a lot of set backs.  Sad thing is this was my highest mileage week this year with 62 miles.  I would have like to at least averaged that amount of miles every week this year but life happens so you have to role with it.  I should still run dent at St. George next month.

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