Speed only kills if you don't have it!

Speed work with my kids on the track this afternoon.  I had a two mile warm up and then we did 16 x 200m with 200m recovery.  All of mine were 34-33 with the last one at 30.  It was a great workout on a hot afternoon.  I am glad I took it easy on Saturday or I wouldn't have been able to do that workout and feel strong.   I got a 3 mile cool down, so 9 miles total.

(Tangent-248 miles) 

Easy run down passed Artic Circle with the varsity kids.  We did a couple of hill repeats and headed back.  Frisbee got canceled because of the rain, but the rain was nice to run in.  5.5 miles.  My legs are a little sore from my last two runs but I feel good at the same time.

(2130- 216 miles)  

Evening run after my XC meet.  I ran into Alpine to the park and back.  I started slow and then turned it into a progression run.  I felt great and ended my run with a couple miles around 5:40 in the dark.  I finished and then added another mile to cool down.  Very good run with a 6:52 mile average over all.

(Omni- 21.5 miles)  

I did an easy run with my kids and some barefoot strides this afternoon, 3.5 miles total.  When I got home I got something to eat real quick, waited an hour and went back out.  I was tired from yesterdays run and letting it go, so I didn't feel very good.  My legs were tired!  I did a Alpine hwy and Lone Peak loop and then added two more miles to make it 10.5 miles and 14 total.  I was glad to get out and even more glad to be done tonight.  7:49 average.

  (Kayano- 297.5 miles)

Easy run in the dark after I got home from our XC meet at Murray.  I saw Dave and talked to him but couldn't convince him to come with me tomorrow.  The run was slow and easy around East AF.

(Omni- 25.5 miles)  

Long run by myself.  It was worth it to sleep in until 6:30 am and run in the light rather than get up at 4:30 am, drive 25 minutes, and run in the dark with someone.

I did the same run as on Labor Day but without a Garmin.  I did take a couple of GUs with me so I can start training with them.  I felt tired from a long week, but was glad to get this run done.  I got a drink at the Alpine park on the way up to Sliding Rock and on the way back and took one GU.  I took another GU with about 4.5 miles to go when I hit Cedar Hills park. The first 10 miles was 1:18:27 which isn't bad considering it is all up hill.  I wish that the next 10 miles was all downhill but since I head up toward AF canyon and up the big hill I turns out to have a lot of up.  Some of the tendons in my lateral right leg were very tight and hurting for the last 10 miles, so I stopped and stretched a little at the parks when I grabbed a drink and took a GU.  I made it back alright, and even through down a 6:00 last mile.  I iced the tendons when I got done and had stretched out.  2:27:08 for the run with the second half in 1:08:40.

My goal is to stay healthy for the next three weeks and hopefully still pull off a good marathon, so far so good.

(2130- 236 miles)