Speed only kills if you don't have it!

Workout with Macy and my kids today after school.  We did a 12 minute warm up and ended up at the park across from Oquirrh.  We did 7 two minute Fartleks with one minute recovery between each interval.  There were 7 of us guys so we all took a turn leading one fartlek.  The leader also chose where we went for the two minutes.  Speed is a different baby in tall uneven grass.  Fun workout, but a toughy at the same time.  10 minute cool down at the end.  46 minute total running time.

Run with the varsity boys and Macy today.  We did a canal trail that no one had ever done before.  There were a lot of huge mounds of dirt that we ran across which was kind of fun.  It was windy today but still very nice for December.  7:24 pace overall.

Workout today with my faithful kids (Aubree, Chris, Alex, and Derrek) and assistant coach (Macy).  We went to the Oquirrh field and did a workout that I made up today, kind of a ladder.  We started with 6 x 2/10s of a mile with the same recovery.  The only thing was our recovery was 6:45 pace instead of 9 minute pace.  Then we did 2 x 4/10s of a mile in 2:04 and 2:05 with 200 m recovery.  Then back to 6 x 2/10s with the same recovery at moderate pace.   2 miles of speed total, 5:07 pace for the speed.  Tough workout!

Heading down to Foot Locker tomorrow morning, should be a fun trip!

Beautiful day down here in Cali!!!  We went over to the college and picked up our packets and then ran the Mt. SAC course and did some barefoot strides on the inside of the track  The grass was nice, almost like a green on a golf course.  75 degrees outside!

Macy and I ran about a mile warm up before the race. I saw some coaches and supporters that I knew before and during the race. It was a bit chilly but got warm after our race.

The course is very hilly up and down and a very fun course. I haven't run a cross country race in years and it was a lot of fun. My training hasn't been much for the last two months, so I was happy with my performance on a tough course, even at sea level.

5:20 first mile- felt really good and just trying to get around the pack.

6:10- tough mile with all of the big hills, passed a lot of people

5:40- water tour hill with down and flat at the end

:29- didn't have enough the catch the three guys in front of me.

17:39 for the 5k.

I got a lot of running in going around and seeing my kids in the different races. I also did a cool down with Macy, he was about 25 seconds ahead of me and Bob Thompson was in between us.

The kids did good in their races and my more dedicated kids medaled. I also saw a lot of familiar faces and had some good chats.

After the races we went back to the hotel, got some R and R, got lunch, and went to Disney Land for the rest of the night.