Speed only kills if you don't have it!

I met with some of my kids for practice today.  Macey (my assistant), Chris, Derrek, Tim, and I did a 1.5 mile tempo in the middle of our run.  Macey, Chris and I did 8:52 for the distance.  It felt good today and the run was enjoyable.  My hamstring issues seem to be gone finally and I am actually feeling good when I run again.

I ran with Aubree after school.  Everyone else split off today, and we did a loop on the two canals North of the High School.  Aubree was going a decent pace and we had a good conversation at the same time.  We averaged 7:36 for the 4.5 mile run.  It was cool with the South wind blowing, but the run was comfortable.

Windy afternoon but not bad weather.  I did a workout with Chris, Derrek, Zak, and Tim today after school.  We ran to Oquirrh and did intervals around the field.  Each interval was .4 miles or 640m.  Chris and I were between 5:20-5:35 pace on all of them.  We alternated directions and where we started so we would get the wind in different spots.  Chris, Derrek, and I did 6 intervals at what was probably my CV pace.  5:30 average pace for all 6 intervals.  I was a little tight today and could feel a slight twitch in my right aductor muscle, but felt good decent overall.

This morning was my longest run since St. George.  I did a loop up to the mouth of AF canyon and back through Cedar Hills.  There is a lot of good up and down in that run so it worked me good.  It felt harder today and felt like I had to really work to keep a decent pace.  The weather was chilly but nice.  I finished strong and was glad to get that one under my belt.