Speed only kills if you don't have it!

Practice with the team this afternoon.  It was freezing most of the day, but ended up not too bad for our run.  We did a run up to the Oquirrh Mountain Temple and then over to the bridge at Day Break lake and back.  The pace was good at about a 7:15 ave and we had a good time.  15k total distance. 

We met for practice at the High School today and did a track workout.  We warmed up for a couple of miles and did 4 x100m strides.  The workout was alternating 400s and 200s with 200 meter recovery between both.  We did 6 sets.  All of the 400s were around :73  for me with a couple down at :71, and the 200s were all :33-:34 with the last one in :30.  I realized that it has been a very long time since I have done a track workout and I could feel a difference for sure.  I felt slow today, but I'm sure it is because I am right now.  I have only done Tempo all year and not much speed.  That will change in the future.

We had an excellent run for practice today.  We did a loop that took us from Foothills Park out on the paved trail to Butterfield Park, up Emmeline and Muirwood to the Res and down Juniper Crest.  We cruised along pretty good for all being sore and trashed from yesterday and our track workout.  We pushed hard up the big hills and pushed it hard down the last stretch.  we were sub 7:pace going up to the Res and then 5:21 down Juniper Crest and 4:40 pace for the last half mile; all aided terrain of course but it still was fast and hurt! 7.5 miles in 53:30 (7:08 ave pace).  I added another .7 running to and home from the park.

Easy run around Herriman, kind of a shortened reverse loop from yesterday.  The legs are sore and tired from the last two days.  The stomach was rockin tonight too, but I cruised through it at 7:34 pace anyway.  Very windy this evening.

Suncrest ? Traverse Ridge today.  Chris (Barney Boy) and Sam "Saint" Garrard (Samgee) were the only two that showed up.  It was cold and windy but the snow had not started to fall yet.  We started on Southfork Rd. and headed up to the top of Suncrest.   It is a grueling 4 miles up!  We started to separate a couple miles into it.  The pace was a little too fast for the Saint and then he took a fall and banged the knees up.  I lost Chris when I kept getting people in cars stopping and asking me if the Saint was okay, and Chris never broke stride once.  Chris was mioving fast the last half mile too and pulled even further away from me.  We all got to the top and started back, 38 minutes for the 4.1 for me.  we took it slow at first and then I started to cruise down by myself.  The terrain is steep so it is hard not to fly but it pounds the legs too.  I went 5:58, 5:31, and a 5:21 to finish out the run.  The legs were hammered, but it felt good at the same time, and it was a great overall run.  1:08:58 for the 9 miles.