Speed only kills if you don't have it!

Ran from Monarch up Little Grinder.  then went around the Res and down Emeline to Butterfield.  Looped around and down 6400 w. and 13440 S. and back with the varsity boys.  Right around 8 miles in 54:42

Easy run around Butterfield marking intervals.  Then I ran down to Rosecrest Park and back.  Felt worse than yesterday, really tired and stuffy.

AM- Ran over to practice and ran ahead of the boys out to the Cove and then with Connor a little on the way back.  Cool and windy this morning.  7:19 ave for 6.5 miles.

PM- Progression run with the team.  I started back behind everyone and increased as did they.  Ran with my little freshman Keaton in the middle and we pulled up on varsity, then I finished with them.  7:45 first mile and 5:44 last mile (7:45,7:41,6:58,6:25, 6:35 uphill, 6:05, 5:44.  We ran up the trail and private road to 6400 W. and over to Main.  took Main to 5600 W, then back to Rosecrest park and don the trail.  7 miles at 6:45 pace.  Felt good, other than it was freezing!  50 degrees the day after 86 degrees is a shocker.

Easy run with my freshmen boys.  4 Miles loop at 7:25 pace

Went up to Alta with pres Roth and Tim.  We ran this afternoon because it was so cold this morning.  It was about 40 degrees at the top about 1:00pm and 60 degrees at the bottom.  I ran with them down the canyon until the last mile and then I pushed out a 5:38.  6:38 ave for the run. The run was quick, but all steep downhill and I was holding back to their pace for most of it.  It will still beat me up I am afraid, but I needed a bit more downhill.  the canyon was beautiful with the changing leaves and the snow.  Good run.