Speed only kills if you don't have it!

Workout with my kids.  It was pretty hot out this afternoon but we got a great workout in anyway.  I took my top five guys and we did 12x400 on grass behind Oquirrh.  I kept them at pace and we had a good run.  :69, :71(a little fast to start), :74, :74, :73, :72, :72, :72, :72, :72, :72, :66.  I felt surprisingly good today and it felt good to run fast with the guys.  That is one of the better speed sessions I have had in a long time and it was all on grass not track!  

(Tangent-257 miles)  

XC practice this afternoon.  I ran with the varsity boys and did 5 miles on the canal trail NW of the High School.  I did a couple extra miles on my own.  When I got home I went out for four more miles.  

(Kahana- 298 miles)

I was going to go on a run after our XC meet today but I felt really tired and almost like I was getting sick, so I bagged it.

I have been stuffy and feeling under the weather all day.  I did get out on a good run with the kids.  It was hot this afternoon (high 80s).  We met at the Riverton swimming pool and ran north to the end of the trail and did 8X300m hill repeats on the dirt trail climbing out of the river bottoms.  That hill is tougher than it looks, and with not feeling great, and the heat, I was hammered.  It was a great workout.  

 I felt worse this evening and might have overdone it.  I am hoping this stuff will run out of me soon, and that it doesn't get much worse.

(Kahana- 295 miles)  

4 easy miles at practice.  Legs and butt are pretty sore from yesterday!  I went up on sun crest to see if I want to attempt a run up it tomorrow.  I looks like a beast and I am still feeling a little weak and very stuffy.  I hope I survive!

  (Kayano- 301.5 miles) 

A beast of a run today.  I was still feeling kind of sick so I knew this would be a tough run.  Also, I had a meet later in Salt Lake and a family day at Snow Bird.  I got up at five and drove to the Highland classic church.  I started at about 5:30.  The weather was nice and I was fine wearing a short sleeve shirt, but it was very dark.

I ran into Alpine to the park and then up to the four way stop and headed West toward Highland blvd.  This part of the run is very hilly with a lot of rollers.   When I hit Highland blvd the hard part started!  It is a 4.5 mile, 1,400 foot climb to the top of Sun Crest (top of point of the mountain between Draper and AF).  The run seemed long and was very tough, but beautiful at the same time.   As you climb and crest the mountain you get an awesome view of both Utah valley and Salt Lake valley.   I got to the outlook parking lot where I stashed my drink just as it was getting light.  The way back was fast because of the 8% grade on parts of the road.  I was hitting 6:00s with no problem at all.  The last part was on the rollers back but I was still able to stay in the mid 6:00s because of my momentum from the steep downhill.  I finished with a 6:13 mile even with a very tired and hammered body so I was happy about that.  I also beat the rain by about two minutes so I didn't end up getting soaked.  2:21:00 for the run.

That run was a beast and it seemed like it was taking forever at times, but it is one of the best workouts I have ever done.  Very painful!  I wish I would have been doing it for a couple of months.  I am glad to get done with my last long run it always feels good.  Now I just need to get healthy and stay healthy for at least two more weeks.  I might try an few more downhill runs to get ready for St. George because I know I am weak in that area.

I was sore and very tired the rest of the day, but it all turned out good.  I think my cold has peaked as well, so I hope to start feeling better from that soon.  Good day!

(Omni- 44.5 miles)