Speed only kills if you don't have it!

We met for practice at Centennial Park and did a Fartlek Interval change up workout.  We started with a 7 minute warm-up and the Indian runs for 6 minutes to finish out the warm-up.  We did 3x1minute farleks with one minute recoveries.  Then went over to Oquirrh and did 3 x .4 mile repeats with .2 mile recoveries between 1:58-2:04.  Then went back to the park and did 6x30 second fartleks with 30 second recoveries.  Our cool down was the same as our warm-up except reversed order.  55:00 of total running. Tough workout, way harder than it sounds.  We had fun, but were all very glad to get done.

Today was very warm and nice, I hope for more of these days, they are perfect for running!

I Got some special permission to train on some private land and so I went to check out some of the hills south of my house for tomorrow's workout.  They are very beastly!  I ran into a mountain goat on my run, with was kind of cool and creepy at the same time.  5.5 very tough and very slow miles today.  Bummer that it gets dark so early, but it was another beautiful day!

We did one of toughest workouts I have done in a long time.  We went up on Hell's pland did some hill workouts.   The hill we did repeats on was .2 miles long and the goal was to do it 6 times and not stop.  It was brutal!  My legs were getting sore after the first two repeats.  The total run for today for me was 7.5 miles  11:01 average

Very easy and slow run today to South Hills and back.  We were all sore and trashed from yesterday and our workout in Hell's Playground.   7:59 ave.

I ran an easy run on the canal with Alex, Tay, and Schiffman this afternoon.  Another great day of weather, too bad I am still trashed from Hell's Playground the other day.  My left calf is so tight and knotted that it will try to cramp every time I go up a stair or step, ouchy!  I was hoping the easy pace and the few strides we did after the run would help.

I went down the American Fork this morning to watch the Pre-Foot Locker race at the HS.  I had a about ten kids that competed.  After the race I took the guys out on a run.  Alex and Chris came with me and we did a loop that went out to Lone Peak and back along 200 East, one of my old routes.  We averaged 7:28 for the 6.5 miles.  The others turned around before Lone Peak, we still beat them back.  After we got done I finished my run with another 3.5 miles to make it a 10 miler.  I did the last mile in 5:51 and averaged 7:12 for the run, 1:12:00

My left calf is still jacked from the hills the other day and will cramp on me going up stairs and sometimes in a run.  I worked on it for over an hour with the stick when I got home, still hurts though!  It was nice to run a 10 miler again, first one for me since the marathon.