St. George Running Center - Run For Life.

AM - Running club - not very many of us this morning, which was suprising considering how hot it's going to be later on. Just chatted and had a good run. Extended 2 miles with Kendra, then started chatting with Dan Woodside and ran home with him 3 miles. Came home and got the Isaac and Isabel to go out 3 miles but Isabel's new shoes were bugging her so we turned around early and only went 2 miles. 13 total - easy.

AM - Track workout with the club. 200m @ 5k Pace, 200M @ Marathon Pace for 30 min. I was surprised how tough of a workout this ended up being. It 's pretty much a tempo run at a varied speed. I was able to avereage 5:44 pace for the 30 min. and ran almost 4.5 miles. I was pretty happy with the run and fairly tired after.

PM-Got out late and did 6 miles.

AM - Missed getting up and running with the guys. Just went out and did an easy 10 miles.

AM - 7th annual Abraham Lincoln 4th July Run. We ended up meeting at 4:15 at the bottom of the Veyo Wall, jumped on the shuttles and headed up. Them temps at the pickup were about 92F - I think our hotest year yet.  However, due to the overcast the temps actually started to cool a bit and were probably in the high 80's but the time the run was over.

The group, overall was a little faster this year. I ended up running with Superfly and Tom D. most of the way. We just chatted - mostly about triathlon stuff ( expecting too much without training enough, overtraining, benefits of running, etc.) For the hills I pretty much just sand bagged as much as I could without dropping off too bad. Clyde is starting to become quite the hill climber. After we got to the water drop I decided I wanted to try to beat my time from last year so I picked up the pace for a while until my hips and lower back started acting up and I had to slow.

Once we were done we soaked in the stream, took pictures and chatted with everyone else as they finished. Good times. 1:02

AM - Just went out and got in an easy 10 miles. I felt pretty good, except for my hip.

AM - Went out to help out with the Virgin River Trail run. The city of Hurricane dropped their support of the race so Tom D. and I got talking and decided to keep it alive.  It ended up being a really fun event.  I wasn't planning on running it so I could help with the finish line. However, as everyone was lining up Tom, asked why I wasn't going over and said they had enough people to help out. So I got my shorts on, lined up, tight hips and all and went out at 5:30 pace with Nephi.   I really wasn't expecting much considering my head wasn't really in it and I didn't get any type of warm-up at all. Going into the second mile I pulled a little surge on Nephi and started picking up the pace a bit, but once we started on the dirt road going down into the canyon he came flying by.  I just couldn't get the speed and hip flexion needed to keep up. He was able to pull a bit of a gap on me there.  Once we got down to the river bottom I was able to gain on him again - I think he only had about 2-3 seconds on me but when we hit the up hill I had no power and just ended up eating the hill - worse than last year. The last 3/4 of a mile when we got back on the road I picked the pace back up and I could tell I was gaining a bit again, but I was still too far back to matter. I ended up with a 25:14, about 25 seconds behind Nephi and slower than last year. I'm still happy with the race, I felt aerobicly strong, I just couldn't seem to get goint with my hips.