Speed only kills if you don't have it!

Nice afternoon and a good run today.  I went with the junior guys and we ran the Bingham or Bust run.  We took advantage of the good air while we had it.  I felt smooth today and the others looked good too.  I averaged 7:03 for the run 45:50 total time.

Last workout before Foot Locker.  We met in Herriman and ran up on Emmeline and did 5x400 meter repeats on a tough hill that goes up Ashwood to the Res.  The hill was tougher than I was thinking it would be.  When we got done we did a rundown of 150-200 meters to get some speed in and stretch out the legs.  Between my running from my house and back twice I added an extra mile, so I had 7.5 or more total.  Good run today.  The nice thing was we were up high enough to get out of the smog and have fresh air.

4.5 miles on the playground just exploring with the team.  I was way cold today, too cold.  I pulled or extremely over worked my lower abs yesterday and was very uncomfortable most of the day and most of the run.  I hope I didn't screw myself up too much and can still race on Saturday at Foot Locker.

Ran an easy out and back on the river trail in St. George on the way to Foot Locker.  7:35 pace

Ran the Foot Locker course at Mount SAC.  I am still hurting bad in my groin and abs.  I was massaging it yesterday on the bus ride down and it is stiff and sore now.  I probably can't race tomorrow.  Some people think I have a hernia!  I don't think so though because I have none of the signs.  But it sure is a pain.