On the road to BOSTON!

Dixie Center and back. (8:08 pace) Took it easy just wanting to get the legs going again after the race. Had a friend ride by on a bike with 1/3 mile to go to D/C I tried to stay the same pace for a bit then took of and passed here crossing the bridge. That was fun...moved it to a 5:20 pace for about 1/4 mile...felt great!

Hoping for a positive week of painfree running. I am going to miss my long run on Saturday, funeral in Ogden. May try to catch the 8k at Alta.

Biked 15.50 miles after the run (15.20mph) count as 5.5

Started at 4:45am at the round a bout above the Pizza Factory. Ran slow up to Sunset. Attempted a tempo run of 5 miles. First 2 miles went well 6:13 and 6:17. I then needed to recover a bit then ended up running a mile 7:00 then break 7:05 break 7:14 break at the Dixie Center. (6:45 pace for the 5 miles) I then hobbled back up to my car.

My legs are a bit trashed. The miles back up to the car from Dixie Center are all up hill and this morning that wasn't too kind to me. Beautiful cool morning!

It was so nice that I just had to go for a ride. I did my SunRiver Loop 19.07 miles. (count as 6.35)

21.00 mile bike ride SunRiver Loop+ 14.7mph 1:25:00

I failed to mention that while out on the new highway by SunRiver I had stopped for a break to talk on the phone. 3 bikers came by with racing team jerseys on. I finished my call and decided to see if I could stay at pace with them. Realize that I am on a mountain bike with knobby tires. I started working my way up the last 3/4 mile to the overpass, passed one biker. Once you go under the overpass there is a good long hill. I caught the 2nd rider just as he hit the top of the hill and the 1st rider had just stopped to wait for the other 2. It was great to see their faces when I go on by them with my old clunker of a bike.......good times. That kept the pressure on me going up River Road to make sure they didn't try to pass me, they didn't!

Tonaquint/ Dixie Center Loop. I went out slow and wanted to gradually build speed each mile. I did take walk breaks between the miles to get rested while working the speed up.

Splits: 9:10/ 8:06/ 7:39/ 7:36(5:42 for 1/3rd mile)/ 6:47(4:58 for .15 mile)

The body was a bit tired and didn't react with the endurance I would like but I was able to finish strong.

Put on another 9.24 bike miles (3.00)

After attending a funeral in Ogden I went up to Alta to run the Peruvian 8k downhill race. Wow! That is a steep course. I have been a bit under the weather so I didn't or couldn't push it like I wanted. I started out with a 6:34 first mile. Then I was having a hard time with the altitude (8700 feet). I stayed in the low 7's the the final mile drop it down to 6:14. I would have liked to have felt good so that I could push it harder...fun race!