Speed only kills if you don't have it!

Longer run with my guys.  We ran into South Jordan to the Temple and back.  On the way back we stopped at Bingham High (our rival school) to use their bathroom and get a drink.  No lap around the new track today because both the XC team and Football team was out, so we just ran around to make ourselves known and headed back to safe turf in Riverton  Over 9 miles with the guys.  They sure enjoy running over to Bingham and doing stuff like that, and so do I.  I added and other couple of miles to get 11 for me. 

(Kahana- 306 miles)

Workout with my kids today.  We did 5x800m with 400m recovery on the track.  The guys looked strong.  I felt good myself except I am super congested and had a hard time breathing.  I bet a spit a gallon of junk out.  2:37, 2:37, 2:38, 2:37, 2:35 for me with 8 miles total running.

(Tangent-265 miles)   

A dark and cold morning run at 5:00am.  I wore long sleeves and gloves on this one.   I ran up passed the Temple and back a different way.  Started with 8:30s and ended with a 6:30.  This is it for me today because I have Parent / Teacher conference tonight and won't get done until 8:30pm.  37:21 for the run.

  (Kayano- 306.5 miles)  

Planned day off!  Parent / Teacher until 8:00 tonight.

I had the day off today so I slept until 7:30 because I stayed up until mid-night.  I did the Lone Peak / Alpine hwy loop.  I was feeling super tight with a lot of stress in my life, and parent/teacher added to it.  I started out slow with an 8:11 first mile and then progressed faster and faster as I loosed up.  I ended with a 6:18 last mile which felt very good.  I needed to run off that stress today and I felt much better after the run.  1:04:38 for the run.

This afternoon I am taking my team to Bear River for an XC invite, it should be fun.   

(2130- 245 miles)

Last big workout before next week. I had my wife and mother in-law drop me off at the Box Elder/Cache county line up Sardine canyon. My weakness this year is downhill and I figured I would do the same run as I did the week before STG marathon last year to get some more training in. I went to bed with a headache and woke up about an hour later than I wanted to (7:40) with the same headache. I ate a granola bar made up a drink and got up the canyon and started by 8:30am. Last year I got snowed on most of the run, but the weather was warm today. I started off slower on probably the fastest mile of the run, so I could get the legs warmed up and moving. I goal for this run was to some some good fast downhill without pushing too hard, and to focus on running form. Here is the mileage breakdown:

6:26	Fastest mile but warming up
5:49	Downhill
5:53	Downhill
6:47	Slap in the face uphill climbing out of Mantia
5:56	Downhill and drink
5:51	Downhill and decided to carry drink for the rest of run
6:34	Uphill and off road at mouth of canyon
5:53	Last downhill mile out of canyon
6:34	Uphill on hwy 89
6:52	Long uphill though road construction
6:18	Start down and .7 miles up to my in-laws

I was happy with this run and my efforts. I covered some good up and down in this run and ended with a 1:15:31 (6:18 per mile ave.). Last year I did the same run in 1:13:49, but I pushed it a bit harder at the end and made it more of a tempo during the run, and I didn't have my Garmin. It last least gives me something to compare to last year. Now I just need to get over my cold so I can breathe normal and I should be fine.

(Kayano- 318.5 miles)