BC

Perfect morning run.  8 miles very easy up Millcreek canyon.  Ran with Bre before church.  We started at Burch hollow and ran down a little past Rattle snake Gulch.  It was awesome.  I might of went to slow my avg HR was only 136.  The good thing is tonight it doesn't feel like I even ran today and I completed my 110 mile week.  Tomorrow I will start working on a 120 mile week.

Okay, maybe I'm starting to feel better.  It's amazing how being sick can slow down your fitness.  Today I felt like I had some legs.  Hopefully, my lungs will be next and then my mind... I ran 2 miles cool down with the East High team.  They needed a speed workout today because they're going to St. George this Friday for the Pineview Invite.  It was a good workout for some and those that are not as fit with a good base struggled the most.  I even had athletes come to me halfway through the warm up with excuses for cutting the warm up short.  I try to explain warming up is an important part of the workout as well as the cool down.  Our warm up is 4 laps slow followed by 4 laps of speed changes ( fast on the straights and jog slow on the curves)  the first straight is about 65% and each one you pick it up a little until your last one which should be about 90%. Follow this with a slow recovery lap the opposite direction on the track.  Then they get some water change their shoes if they have spikes, and some light stretching.  This can take about ten minutes but I try to hurry it along. 

The speed workout was 4 X 1200 with 1 lap jog and about 90 seconds recovery.  The JV runners did 4 X 800 with the same recovery.  Times were based on the race times from Fridays Mile or Two mile race at the dual meet. 2 mile cool down slow, usual loop up to Sunnyside park, over to the U. down to 1300 E and back to the track.

Now back to my run, I ran a backwards loop of Salt lake City Marathon.  Started at home and went North on Holladay Blvd and up to 23rd East and 3900 S.  West on 39th to VanWinkle(700 E).  followed the course back around and up 6200 S. to Holladay Blvd and home.  When I got about a half mile from home I looked at my Garmin it read Lost satelite.  It was froze @ 12.65 miles  I ran the rest of the way and it kept cutting out I don't know why.  I don't think I had a low battery.  When I downloaded it it showed a straight line from Holladay Blvd. to my house where I turned it off.  My avg HR 153 Max 170.  Felt relaxed enough to push at times.

Oh yeah,  tonight when I was crossing VanWinkle and 1300E.  The light started to change as I approached the intersection it was red before I even got barely got into the intersection when a car going North came flying through the red light it was dark and I only saw it in the last second had to make a quick move to avoid being hit.  Just reminder for me and everyone we need to be careful out there.  You never know what a driver is doing. 

Some might have seen it on the News, Friday night late a car accident at 2100 S and 1300 E. a driver on his cell phone ran a red light and hit a car with three girls.  Killing the girl driving,  she was a East High School student.  17 years old, chose to graduate early, a track runner and a good friend to many.  It is a great loss.  She will be missed.  One of her favorite meets was The Pineview invite this weekend.  East has decided to dedicate this meet in her memory.  Take time to smile at someone today, give someone an extra hug, make an unexpected call to an old friend.  Run and feel the wind we have a lot to be thankful for...

good day.  I almost ran a marathon, okay I broke it into 3 runs, but I started at 2:45 and was done before 9:00pm.  First I ran 8 with the East High Team.  We ran from the track up to the trail head by the zoo.  From there we ran bonneville shoreline trail to Dry Creek and back to the track through campus.  A good workout for all.

I hurried home after that workout, dropped off Bre and picked up Dakota to take to Baseball practice.  It was at Tanner Park at 5:30.  I left the car there and ran to Sugar house park, added 3 laps around the perimeter, ran down to the Highland track to say Hi to the Wasatch Athletics group(didn't stop) began 2 miles of speed changes. Said bye and headed back to Tanner Park. Last 2.5 miles all up hill, but it didn't bother me much.  Maybe that winter series hill dash in Ogden has helped some.  This was 13 miles 1:32  My avg HR 155 Max 167.

Drove home Bre was just out of an ice bath and wanted a massage.  Did that while Dakota got his running stuff and we went out for 4 miles.  Ran from the house, Holladay Blvd to 6200 south, down to Vanwinkle and turned around.  I like this stretch it is a part of the Salt lake Marathon that can make or break your race.  It has a lot of crowd support but is miss leading on how much hilly stuff it has in this part.  Focus on not slowing down here or Van winkle and 5th east last forever.  Dakota wanted to wear the Garmin.  Interesting avg Hr 186 Max 203.  That max came on the steep climb back up our street.  4 miles 34 mins.

Anybody who's looking to go long this weekend in or near St. George I will be down for the track meet at Pineview High School.  I would like to run some Friday night after the first day of the meet and again Saturday morning early I have runners with their first event at 9:00 so I need to be back by 8ish.

Three runs today, 5 miles am.  I had the East distance kids meet a 6 am for a speed work.  Afternoon run with the team up past the zoo to the dog park.  I doubled back and run some of it twice with one of the runners who was late.  He has a lot of talent his brother now runs for USU, he just needs motivation or ?  count this run as 7.  Last run was with Dakota, well sort of.  He was dragging a little today so when I was a head a good distance I would double back and did it a few times.  After I ran him back home I ran our Golf course loop at Old Mill.  It has great up and downs, I run it a lot in the winter and it felt good.  It is three miles went just over 20 minutes. total for the last run was 8.

I am still on track for 120 miles this week and hope that going down to St. George doesn't goof me up.  I am feeling better each day.  I can tell my mileage is up though when it is hard for me to sleep.  I don't feel like I am breaking down much yet maybe after the next two weeks.  The first sign is a little cough I get after I run.  I am betting we get rain this year at Salt Lake Marathon, just a hunch. 

6 @ 6am with the East High distance kids.  A fun easy run.  We ran 15th East to sugar house park.  We first warmed up with a mile then we formed a line and ran the fireman drill for about three miles and then changed and ran postal.  The kids were having a good time, as each runner took the lead everyone in the group would yell "hey".  On postal, as the runner dropped back and the group surged forward everyone yelled "slacker".  We got some funny looks from walkers.  I guess they thought we were referring to them.  When we got back to the track everyone did 10 X100 striders, 2 sets of crunchs and a cool down.

Afternoon run, 7miles,  Felt good even pushed a few miles.  I have to get the brakes done before we go to St. George, so I dropped off the car and ran to Kim's work to get her car, via Jordan river trail.

High school afternoon work out.  Ran with the kids that are not going to St. George, slower group this afternoon, but I had them do the same firemen line run from the track to Sugar House park and back.  They added on their 10X100 striders, Gave me a slow 4 miles.

Ran down to the gym, 2 miles, and watched some hoops while running on the tread mill.  5 miles.  good day.

In St.George, went to the meet.  Got to our room at 11:00 pm and went for 8 miles.  Didn't look at my Garmin until it felt like I was out about four miles.  It was at 3.86 pretty good guess added .14 and turned around and ran back.  I was tired from the long day and almost talked myself into skipping the day , but was glad I didn't when I was done.  It did feel easier running there and the wind from earlier in the day had stopped.  I was pushing myself to run 7 min miles, but what I found interesting was my avg HR was only 138.  In SLC it would have been closer to 153 or so.

Needed to run 6 miles, and got home from St.George at 9 pm, went to pick up Bre from the school and then went home.  Made dinner plans to meet at Olive Garden in Sugar House and I left to run.  6 miles 41:50.  It was good and so was dinner, but I felt so tired from the long day and I was going to do my long run with a friend in the morning.