Speed only kills if you don't have it!

5 miles at lunch on the Garland highway.  I was taking it easy with the achilles today and started off at a 7:35 pace, but started running faster as the run went on.  I was running 6:20 pace with little effort by the fourth mile.  The last mile I decided to push a little and see where my achilles threshold pace was.  I hit it at a 5:37 mile for the last mile.  I could run that fast without much pain, but any faster was a bad deal.  That is about the pace I can race at right now, kind of disappointing since that is more of a threshold pace for me instead of a Vo2 max pace.  That is why I get out kicked by high school kids right now, my leg just can't take any more pressure than that.  33:10 for the run.

 (Omni- 229 miles)

Easy run at lunch.  I went North through Garland on Main St. out of town and back.  It was perfect for a easy run because it is the flattest road I have ever been on.  It was pretty cold and the wind was blowing hard at times.  I should have dressed warmer.  I did the 5 miles in 34:50 with a 6:24 last mile.

I was planning on going back out this afternoon but it started raining about that time and my achilles was feeling sore.  Maybe in a couple of days I can get out for more than 5 miles in one day.

(Adrenaline-418 miles)

I fianlly got out on an easy 5 miler about 5:30pm.  It was cold when I left (34 degrees) and I made sure to put on some warm gear.  I went south on the canal trail and back.  It was dark for half of my run and so I had to be extra careful being on a trail with uneven surface.  I felt good and took it easy.  My achilles was super sore all day, and was one of the reasons I didn't run at lunch, but it didn't give me too much trouble tonight.  36:25

 (Hardrock- 178 miles)

Lap 1/2 mile	Time	Pace
Started off flat and ended on a good uphill section	2:48	5:36
Started off with an easy grade of downhill and ended with .1 miles of uphill	2:39	5:19
Big Hill at the first and the last .2 was downhill to flat	2:45	5:30
All uphill, I was working hard!	3:02	6:04

After the workout I cooled down for about for about 11 minutes, and I ran 48:28 for the entire 7 miles.

(Omni- 241 miles)

Easy recovery run at lunch.  It was one of those runs that you feel heavy and tired, and it seems like you are running forever.  The good thing was that I felt that way because I had a good day of running yesterday, with a good afternoon workout.   It has been a while since I had a good mid-week workout that really hammered me.  I went out on the old Garland highway and back.  I felt like I was over-dressed on the way out, but was glad I had some layers to put back on once I hit the headwind.  I threw in 3x100 meter strides at the end. 38:00 for the run.

(Adrenaline-423 miles)

I did a similar thing as Dave did and ran another turkey trot that I found out about late last night, from one of my cross country kids.  This one was in Brigham City, and wasn't quite as well done as the Tremonton one last week, but was still fun.  The cost was $5...which I like, and no shirt.  It started at Adams Park on the east side of Brigham, around where I did my workout the other day, and was a 2 mile loop that you ran twice.  It was a pretty tough loop with some down hill at the first and a long back-stretch of uphill.  One of those courses that would be 30 seconds faster if they went the opposite way. 

I warmed up for 1.5 miles and was feeling okay, and thought this might be a fun day to run some high school stars down.  I tucked in behind 3 high school kids (Box Elder's top 2 and the Barton kid who is Ogden's best runner) for the first mile.  I was feeling okay until we hit the big long uphill section the first time.  The achilles didn't like it so I had to back off allowing those kids to get a good 25 seconds on me.  I was hoping that they would all where down, but knew those chances were slim since they are very good runners.  By the time we came around the first lap I had caught the one Box Elder kid and was in a distant 3rd place.  I couldn't go much faster than 5:40 pace on the downhill and was getting a little frustrated, but didn't worry too much since it was a fun run.  I worked the uphill as good as I could and started to close slowly on the two kids in front.  As we hit the last mile I was thinking I had a chance to get by those kids, because I was bringing them in and I figured that their kicks would be weak because of the long uphill.  In the last 1/2 mile I continued to gain on 2nd place fast, but Barton was holding on a bit better. We turned the last corner to the park and they started to kick and I was still gaining fast, but mostly on 2nd place.  The Barton kid was few seconds too far up ahead to catch, so no first place for me, but I caught the Box Elder kid right at the finish.  The problem was there was no finish line, just the Box Elder Coach standing and doing the timing.  When I stopped and they took my tag they told me that I had really taken 3rd place instead of 2nd, because the finish line was supposedly right where I caught the kid and not where the timer was.  I didn't really agree, but told them to do whatever they felt good about, and I went on a cool down.  I knew I won my bird and that was my reason for running. 

I ran the loop backwards for a cool-down and cheered for the other runners.  Then I added another 1/2 mile so I would have 8 miles and a 40 mile week.  They did all of the awards and forgot my division until the end, but I got my bird finally and that is what mattered.  It was a big bird too, 18lbs I think... last week's was only a 10lb.!  They never said if I was 2nd or 3rd place, and although they had  my time as being faster, everone was saying that theBox Elder kid was 2nd, so who knows?  All I know is that I had a pretty fun time, other than the usual diappointing achilles problems.  I really try to enjoy these little runs and be grateful that I haven't been totally sidelined yet and I can still run 5:40-5:45 miles.  However, I hate to lose when I know I should win.  I probably should have run that course about a minute faster, if all would have went well with my achilles today.  In the last two races I have paid $6 dollars and I have a decent t-shirt and 30 lbs. of tukey to show for it, my kind of fun runs!