Speed only kills if you don't have it!

Nice run today at lunch.  It is funny how after St. George my cardio is awesome but my legs feel like they haven't run in a year.  I usually start to run some fast training runs after a couple of weeks and feel good again then completely stop and take 5 months off.  This year I hope to start running faster but not stop for the winter.  My legs are still dead feeling but my body has been iching to go for a couple of days.  My left achilles has been stiff and sore since the marathon so I am trying to be careful with that, but today I let my body do what it felt like doing.  I started off at a 7:38 mile and progressed the rest of the run.  The next mile was 6:46, then 6:39, 6:29, and 5:54.  Total time was 33:30 for the five miles.  It felt so good to let my body get back into a marathon pace mile, and it is beautiful today on top of that.  Great run!  I love this time of year so I am trying to take advantage of it before winter comes.

 (Hurricane-550 miles)

No run today.  I got a knee to the inside of my quad playing football yesterday and it is sore and stiff.  I am sure I will get plenty of running to loosen me up at State tomorrow.

Running with my guys at State. It was a pretty decent day even with crappy weather. My guys ran well and I was pleased with their effort. Chris took a distant second to Luke from Judge and my team took fourth behind Ogden, Park City, and Cedar. We beat Judge by 1 point, I told Bob that made my day. The real race was between Chris and the kids from Cedar and Hurricane, Luke was racing himself and Josh Rohatinsky's course record. We stuck around to watch the 4A race afterward. I ran into Dave Holt and visited with him while we watched the boys 4A race. State was fun and a good learning experience for a Rookie Coach. I cheered for the kids on the blog like Ruth, Breanna, and Hayden, and I am sure they never knew it, I  was the one who kept getting up in their faces and yelling at them. Good job to all the kids that ran at State I hope it was a good experience. The results can be found on RunnerCard.com, here are the 3A boys: http://www.runnercard.com/runner/data/463/1178/result/3A_Boys_3_Mile.htm

Since I didn't have XC practice for the first time since August I got home early.  It was freezing cold with the wind, but I didn't let that scare me because I knew it would be okay for running.  I did wear a thicker long-sleeve shirt and gloves though.  I went on the canal trail towards South Willard and back.  I took it easy because of my sore left achilles and right quad, but once I went a couple miles I could hardly feel either injury.  It was nice to work the rolling hills a little and be out on a beautiful trail during the fall.  It was a good run eventhough I never felt super in my legs.  I did hit under 6:45 miles for the last couple miles without any effort, so that was nice.  1:14:38 for the run with a 9 minute first mile.

(Hardrock- 132 miles)

Easy 6 miles around Tremonton during lunch. It was very windy, but not super cold. It took a while to get the body going today, achilles and quad still sore and stiff. 6:42 last mile and a 7:30 ave. for the run. 45:00

(Hurricane-556 miles)

I was wondering if anyone has heard of any good races coming up in the next couple of months?  I would really like to run at least one in November and one in December if I can, it just helps my motivation. 

None of my miles were what I would call easy because I went with Paul and Logan today. We met at Logan's house and ran on a very rolling route through North Ogden and Pleasant View. The weather was decent, but chilly. It was really nasty earlier, but luckily it cleared up and the wind died down a bit. It was good to run with Paul and Logan again even though it kicked my trash. In the long run, running with guys of that caliber will only make me better. It was supposed to be a progression run starting with 7:15s and going down to 6:15s. Because of the rolling course we were all over the place with time, but it was all pretty fast in my book. On the harder stuff we were running 6:30-6:50 pace and on the easier sections 5:50-6:20 pace. Logan was pushing the pace the whole way, while Paul was content to hang back and visit with me. When we hit the last 3.5 miles of uphill those guys ditched me, which was fine. They have Trials in two weeks and I have nothing. I was working to stay 6:20-6:30 pace while they were probably in easy mode at sub 6:00 pace. When you are going uphill like that at 6:00 pace or better that translates to around a 5:30 pace, which is my threshold, and I just couldn't hang with them. It was a good run though and I am glad I was pushed that way. I will definitely sleep good tonight, that is what happens when you run 15 miles with two Olympic Trials guys!. It was great to run and visit with Paul and Logan again, especially since I don't see them much anymore. 7 miles under 6:20 pace on rolling hills that I called marathon pace, and a 6:36 ave. pace for the run. 1:38:54

 (Adrenaline-386 miles)