Speed only kills if you don't have it!

AM- I went out on an easy run this morning.  I went in to River Heights and Providence and did an easy loop.  I didn't feel too good today, pretty slow, sluggish, and not much energy.  It was probably the events of the weekend all combined.  I always have some runs like that once in a while, and they dampen my spirits a bit, but I know that I usually feel better the next time out.    8.2 miles  1:02:15

(Hurricane-320 miles)

PM- Drove my wife and son upto the river trail and they went to the nature center while I ran.  I ran up the trail just past single track and back.  It was hot when I started but by the time I finished things were starting to cool off.  I felt way better tonight on my run.  I ran good, and even ran back in 6:30 average pace, including the single track section.  I finally got some good trail shoes the other day (Montrail Hardrocks) and I loved them.  I highly recommend them, at least for the first 6 miles of wear.  6 miles in 41:31    I ran back upto the nature center after to meet my wife and son.

(Hardrock- 6 miles)

I woke up late because the power went off during the night and reset my alarm, so I only had time for a short run bofore work.  That is okay, because I was planning on a short anyways because of my race tomorrow.  I ran down to the Temple at a very slow pace, and came back the same way.  I did do 5x100 meter striders on the way home.  Hopefully I can just relax the rest of the day, enjoy the festivities here tonight, and be ready to run how I want to tomorrow.  Good luck to all of you with races tomorrow, I know I will see a few of you at the Blacksmith Fork Freedom run.  24:14

(Adrenaline-240 miles) 

Picked Jon and Cody up and drove to the start.  We warmed up for a mile and messed around for a while.  Then we ran into Logan Fielding and ran another 1/2 mile with him.  Jon and Cody had never met Logan before.  By the way registration looked we would never get the race started, but they ended up turning about 100 people away so that we could finally start.

I knew there were some fast runners there today, Carson Campbell, his brother Tod, all the the State Campion Mountain Crest cross country team, Logan, The guy that beat me at TOU half last year, and others who looked good.  I didn't worry about place, I just wanted to see where I was at in my training at this point.  Here are my splits:

Mile 1:  5:34- Started off with Logan and a pack of about eight others.  I felt pretty good. 

Mile 2:  5:40- Still running with Logan and feeling good.  The High schoolers were still hanging around and getting annoying!

Mile 3:  5:46- Logan and Neal Ferrin pulled up a few seconds, and I was starting to feel tight.  Frustrating, because I should feel good still!

Mile 4:  5:44- Still really tight, and I see Logan, Neal, and Kevin Dickey slowly creeping away from me.

Mile 5:  5:38- Tod Campbell comes up on me and I start to relax again.   

Mile 6:  5:33- Still running with Tod, Logan and Neal aren't too far ahead and not gaining too much.  Kevin Dickey starts coming back to me.

Mile 7:  5:51  Tod falls back a bit and I see Logan and Neal double the distance on me in the stretch before the hill.  Took a little water at the top of the hill and hoped to catch Kevin.  The hill didn't really help or hurt me.

Mile 8:  5:51- This was a bad mile for me but I felt fine.  I thought that I had picked up the pace, when in reality I had slowed up.  Kevin Dickey sees me coming and puts some good distance between us.  Logan was flying and I never saw him or Neal again really.

Mile 9:  Feel relaxed and wishing I would have felt this good the whole race.  Start to close on Kevin Dickey.  But still not super motivated, because of some bad miles and the big gaps in front of me.

Mile 9.3:  1:40- Kevin Dickey is slowly coming back to me and I just don't care anymore because the finish line is right there. Kevin ended up 4 seconds ahead of me, I should have caught him  instead of wuss around in cruise control.  I felt was better at the end than I did anywhere else.  Ended up with 52:48 for my finish time.

I thought that Carson had run away from everyone but it turns out he fell apart and took 4th.  I think he was in the lead for the first 7 miles.  Logan ended up really flying in, and pulled away big time in the last 3.3 to take 2nd overall.  Jon and Cody weren't too far behind me and did good too.  Josh Steffen came in 1st place.

I was OKAY with my time.  I had said that I wanted to run 52 minutes, and averaged 5:39 miles instead of 5:35 miles, so not too far off.   My time today would have won just about every Freedom Run in the last 10 years, but was only good enough for 6th today.  I was glad that there was a good bunch of front runners to compete against.  I am not quite sure why I felt so tight in the middle of the race, those were my slowest miles and should have been my fastest, acccording to the course.  I'll take this race today though, and I guess it is even a PR for the distance, because I have only done two other 15Ks and they weren't that fast.  There was a very competitive field and everyone ran well.   Good race overall, but I need to work on my shorter race mental game.  I can not think like I am always in a marathon and that I can dink around and people will still come back to me.  I need to hit the speed work before I go do any 5K or 10Ks, and get out of my marathon mentality for these shorter races.

I cooled down with Jon, Cody, and Logan for about 2.5 miles on the course, and had a big July 4th Chuck Wagon Breakfast after the awards.   

(Fastwitch -23 miles)

AM- Easy recovery run this morning out into River Heights and back.  A little tightness in the hamstrings, shoulders, and neck, probably a result of my tough miles in the 15K yesterday.  I felt alright though and went pretty slow.  5 miles  in 38:39

PM- Went on an easy 4 miler after work.  It was way HOT (95 degrees) and I was glad that I didn't go any longer.  I did my Lundstom Park loop, and did some running through the spinklers around the University.  I came right home and jumped in the pool for 15 minutes to cool off.  Not the best time to run but I have a dinner to go to tonight and I didn't see myself having a chance to go after.   27:40 

(Hurricane-329 miles)

Met Paul at canal trail head at 6:30 am.  It was not as cool as it has been last night and we had both had rough nights of sleep.  I was glad to run with Paul and pass the slower easy miles with some conversation.  We did the canal trail to 1st Dam, took the Bonneville over to Green Canyon, and back past Lundston Park and the University.  It is a good loop, and one that Dave and I did several times last summer.  Friday is my easy day usually, so I was glad that Paul wasn't wanting to do tempo or anything like that.   1:17:56

(Hardrock- 16 miles)

I ran over to the start of the canal trail and met Paul and Cody at 6:30am.  It was a little cooler than yesterday, but still pretty warm for that early in the morning.  We ran up to Gueneva Malibu and  back on the river trail.  We started of at a slow pace but got faster as we went.  On the way back we were doing 5:45 pace or so for a couple of miles.  I didn't feel that great for the run, but was able to hold the pace fine.  I was feeling tired and thirsty when we got done, but I still had some energy.  I got home and realized that I had run just over 17.3 miles and if I went just over two more I would hit 70 miles for the week.  So I ran around USU for a couple of miles to hit that mark.  I am not sure if the two extra miles did me any good, but I did hit 70 miles for the second time this year, and the second time in about six years.  I ended up doing just over 15 miles with Cody and Paul and the rest on my own.  2:30:00

(Hardrock- 35 miles)

It was a good training week for me.  My goal for the summer is to stay over 50 miles a week until mid to end of August and then bump it up to around 70 for marathon season.  Any mileagae over 50 is just icing on the cake.

AM-  I did a shorter run this mornig because I wanted the extra sleep.  I decided to do some marathon pace miles as tempo.  My workouts have been lacking as of late and it is time that I stepped it up.  I ran through the Island and into River Heights and back.  I warmed up for just over two miles and started into some tempo.  The first mile was 5:56, the second was 5:49, and the last 1.2 was 7:01(all up hill).  My goal was to run a little faster each mile even though they progressively got harder, and stay under 6 minute pace.  I cooled down with a mile home.  Not too bad of a run for a Monday morning after a tough week of training.  42:30

(Adrenaline-246 miles) 

PM-  I met John and Cody at 1st Dam after work and we drove up Logan canyon to the Jardine Juniper trail.  I was tired and had been out in the sun alot but I didn't feel too bad on the run.  It was hot at first but as the run went on we even got some cool breezes in parts, and it wasn't bad at all.  I really liked the trail alot.  I can see why Jon likes it so much, it is gorgeous and a good workout.  It is pretty technical in parts and you have to watch your footing, but you can still move pretty good on most parts of the trail.   We were about a mile or two into our run when we came up on Mrs. Bullwinkle and her calf, she wasn't too excited to see us, but luckly she went the other way.  We thought we might run into her again on the switch-backs, but never did.  We were being pretty cautious for a while though.  We made it upto to the famous 3,200 year old tree in 54:30 on my watch.  We signed the book and enjoyed the awesome view for a couple of minutes before heading back down the trail.  The views were splendid the whole run, and the red sun added to evening picture.  We made it back down pretty fast, 36:19 on my watch.  We did run into a couple of guys on horses and a couple of guys on bikes on the way down, but other than that we didn't see a soul.  We averaged 11 minute miles on the way up and 7 minute miles coming down.  I think that we were close to climbing around 2,000 feet and dropping the same amount.  Fun run!  I don't think that I have ever run before with the combination of guys that I did tonight (Jon and Cody).   I am had some good quality runs today and am pretty tired as a result.  Cody's Garmin had the run at just over 10 miles, although every map that I have ever seen said about 11.5.  10 miles on a trail like that is probably equal to a 15 miler in quality, if not more.  10 miles in 1:30 50

(Hardrock- 45 miles)

I ran over to the Island market this morning and met Paul.  We did an easy run and ran pretty slow, but got some good running in with the Center St. and Providence hills.  We went into Providence and came back on some of the TOU course.  I spent half the time telling Paul how Nephi is a clicky petty little town, and how I want to do the local 5k down there this weekend, but the race director doesn't like me to run his race and usually tries to screw me over.  I ran about 7 miles with Paul and 11miles total.  I sure didn't feel like running very fast today, so I was glad that Paul seemed to feel the same way.  Yesterdays runs were only 16 miles, but they felt like 30.  I will take it easy the rest of the day and hopefully feel good enough to get some kind of workout in. 1:25:40

(Hurricane-340 miles)

I was tired and sore when I woke up this morning.  I think that Monday's runs hammered me pretty good.  I didn't even want to run this morning but forced myself out the door.  I wanted to do a track workout, but I didn't think I would feel so trashed today.  However, I knew that if I didn't do a workout that I wouldn't get one in the rest of the week.  I haven't been to the track since I ran with the St. George running club over a month ago.

I slowly made my way down across town to the Logan High track, since the USU one is gated off (because the old people from Arizona over use the inside lanes).  I warmed up with a couple of striders on the way down, they seemed to help loosen me up.  I wanted to do 5x800 meters with 400 meter recoveries, but ended up changing things up since I felt so hammered.  I did 4x800 meters with 400 recovery, 400 meters, and 3x200 with 200 meter recovery, and then I was done.  My times were:  2:38, 2:37, 2:36, 2:30, 1:12, :33, :34, :32.  I was glad that I was still able to run semi-normal times with being so tired and all.  I had the same problem that Paul had on Monday, sloppy form.  I was either too sloppy or would catch myself running too tight, but hopefully I worked a few bugs out.  I cooled down to home, just over 2.5 miles.  I need to start hitting the track every week and not just once a month from now on.  I feel a lot better now then I did this morning before I ran.  I must have just missed Paul and Cody.  1:08:34

(Adrenaline-249 miles)

AM-  Easy morning run along 800 East into Hyde Park and back.  I was really slow and sluggish at first but got more loosed up as I went.  I started at 9 minute pace and finished doing 7 minute pace.  Still a little beat up from the rest of the week.  46:00

PM-  I went out after work for a 4 miler.  It is a little cooler today, but still quite warm.  I did the Lunstrom Park 4 mile loop.  I started out really slow (9 minute pace) and worked into a 6:30 pace after a half mile.  26:46 for the run.  After my run I went down to the canal that is a block down from where I live and iced the legs for 10 minute, it felt good.

(Hurricane-350 miles)

Easy slow run today.  I went down to Merlin Olsen Park and back, and did 5x100 meter striders to get the legs going.  The easy pace felt good, and hopefully this run will help me recover and feel good just incase I decide to run a 5K tomorrow.  I have been pretty hammered this week and I am looking forward to a little rest this weekend.    30:42

(Adrenaline-253 miles)

I warmed up for a mile and a half before the race.  At the starting line I looked around to see who the competition was and didn't recognize too many people.  When the gun went off several guys, including half the high school kids took off like crazy.  I thought I might have quite the race on my hands, but after the first 3/10s of a mile I had pulled up on the leader and started to push the pace.  The first mile was all uphill and into a stiff canyon wind, but I held steady with a 5:45 pace.  After the first mile I realized that I was on my own, because everyone had dropped back and I was still separating myself from them.  When I knew that I had the race in the bag I settled into more of a hard tempo pace and stuck with 5:45s.  It was just me and the lead Cop car for most of the race, and we chatted quite a bit since both of us were a little bored.  I finished strong but had no reason to kick at all, because 2nd place was way back.  I came in at 17:48 (5:44 pace), not that great of a time, but for being solo on a tough course I'll take it.  There are only two other guys that have run under 18 minutes on that course in the last 10 years (both University runners), so my time was more than fitting for the win.  It was nice to win big, but I would have rather it been a close race with several decent runners to push me.  I wanted to see how I would run on a course that is similar to Striders 5K now that I am in a decent shape.  I figured if they changed that course and ran it backwards I could have run quite a bit faster with the same effort.  I figure I was at about 5:25 effort for a semi flat course, so I did alright.   

Cooled down on the course after my big win, and ran with some family and friends and helped them in.  Fun morning!  I even won a couple of prizes, which never happens.  I spent the rest of the day with family going to Ute Stampede (Nephi) and Steel Days (American Fork) celebration stuff.  Good easy day, but I missed my long run with with my Logan friends this morning.

(Fastwitch -29 miles)

I went out around noon today for my run.  It was hot, but I figured it wasn't going to get any cooler this evening so I gutted it out.  I wanted some shade so I went on the canal trail and river trails up to 2nd Dam, and back.  I ran up in a decent time and didn't feel too bad, but I made it harder coming back because I decided to do a little tempo.  I guess that I kind of did what Paul calls "Tinman Tempo", and hit a 6:08 average for the 5.25 miles home(including the 800 North hill).  I did the no shirt, hat, and shorty shorts thing, but I probably should have taken some water with me.  My pace was definitly one that I can hold for 3 hours if I have water and it isn't 95 degrees out!  I was over-heating pretty bad when I fininshed so I went and stood in the sprinklers across the street at the Spectrum, and that helped cool me down alot.   That was the fastest I have ever done that run since moving to Logan so I was happy with my effort.   I felt good other than it was freakin hot out for a tempo run!  I agree with what Paul said yesterday about being sick of July, but I am really only sick of the heat.  1:10:27

(Hurricane-360 miles)

AM- I went out on an easy run this morning into River Heights and back.  I felt really tight and the run was very uncomfortable.  6 miles  45:20

I think that most of my problem was because of some bad news that I got last night about a dear friend of mine.  I didn't sleep well and have been very upset about it.  My best friend's mom, who was like a second mother to me my whole life, died in an accident down by Goblin Valley. http://www.ksl.com/?nid=148&sid=1491261   Marie was the nicest person ever, and she and Kimo treated me like one of their own.  They were as supportive to me as were my own parents, and every major event that has taken place in my life they have been a part of.  Our families have been extremely close for my whole life.  I used to go on family vacations with them, and have been on numerous hikes with them like the one that took her life.  It is a sad time for all who knew them and were close to them. My prayers and support are with the Coray family at this time.

PM-  The bright part of my day was actually the clouds and little bit of rain that we got.  I got home from work and decided to take advantage of the great weather.  I did a Lundstrom Park 5 miler backwards.  I felt way better than this morning and was actually able to relax.  The sun came out about half way through the run and started to get things hot again, but the first half of the run was very comfortable.  34:43

(Adrenaline-264 miles)

Thanks for the comments guys.  Sometimes life kind of gives you a good kick in the gut and wakes you up and that is what this was to us.  Life is precious and can be taken from us anytime, so we need to be prepared.  Thank you for your empathy.

I was kind of sick to my stomach last night and couldn't eat much.  I ended up going to bed early to help me feel better, it seemed to work.  I felt okay this morning, other than I was a bit weak.  I met Paul at Logan High for a track workout.  We did alternating 400s and 200s with full recovery.  I followed behind Paul at a good distance in every interval and then he would wait for me and we would do the recoveries together.  My times were: (:74, :36, :74, :36, :74, :35, :74, :33).  I felt pretty good and tried to focus on my form and relax.  It is funny to watch Paul run away from me like I am standing still and he looks like he is just cruising, while I probably look like I am sprinting.  It is called "being at a totally different skill level!"  After the run Paul and I cooled down for a couple of miles, and then went our separate ways toward our homes. 1:08:36
 (Adrenaline-264 miles)

I ran over to canal trail this morning and met Cody and Paul.  We did a nice easy run up Logan canyon on the river trail.  We went up most of single track before turning around and coming back.  Always good to run and visit with the guys. 

I have had a sore left achilles for the past week or so, and I could feel it pretty good in the first couple of miles.  I think it is coming from some nasty little knots that I found in my calf muscles last night.  I seem to get all of my tightness on my left side.  It might have something to do with past injuries to that side of my body, or I am extremely out of wack.  I might need to use my one hour massage (Father's day present from Allison) soon after Des News 10K to get me loosed up again. 1:37:33

(Hurricane-360 miles)

Easy morning run down to Merlin Olsen Park and back.  Achilles still sore.  Spent the rest of the day going down to Nephi for the funeral.  29:58

(Hurricane-364 miles)

I woke up this morning and didn't feel like running. My achilles is stiff and my wife left to Dallas for a week. I am Mr. Mom (except not that stupid) and will be holding down the fort and taking care of Jaren until Thursday. On top of that I was beat from the funeral and travel yesterday. I knew that I needed to get up and run some kind of run, and I really needed a workout for Des News on Tuesday. Then I remembered that there was a race in Hyde Park that is put on by the Sun 'N Snow people. So I drove out to Hyde Park and did the race.

It started a half hour late, which always ticks me off, and the course isn't a fast one at all. I just wanted to get some good tempo in, and was just going to hang back and have fun. After the first mile I got bored and took the lead. I led the whole rest of the way with no one really to push me. There were some decent runners there like Keith Anderson and a bunch of High School kids, but I was able to run away from them on the long hill pretty good, and then cruised in. My time ended up at 18:12. Warmed up before and cooled down after. Everyone with Garmins were saying the course was over 3.2. I don't really know, but I do know that I ran it almost a minute faster than last year and they had added another block to the course this year.

I was kind of bummed about the prizes, because all I got was a hat that said "Overall Winner" and a blue ribbon. Last year the first place winner got a pair of shoes from Striders. They had tons of big prizes like $25 dollars to Olive Garden, $50 to Best Buy, overnight stays at motels etc., but I won nothing. They gave away $100 to Striders and a treadmill from ICON, and two little kids got them. The whole thing was kind of ridiculous, but I might use it for some leverage for future comps. I would have loved a pair of shoes or even a Trophy, but I got the shaft today. Oh well, that is how it usually seems to work, they give thousands of dollars worth of prizes, and I win the race and get the same thing as every other age division winner, except mine says overall winner!

(Fastwitch -32 miles)

I did an easy 3.5 miles with my son in our bike trailor/stroller. It isn't the best jogging stroller because the front wheel is a little one that you just hook on to the bike hitch. The ride wasn't too bad, but the front wheel did move alot with rocks and bumps. I was planning on 5 miles today, but 3.5 was enough pushing my son. No watch, but I think I was running just over 8 minute pace. The achilles isn't sore anymore but it is still somewhat stiff. I am looking forward to Des News 10k tomorrow, I have never done it before and am hoping for a good time.

(Hurricane-369 miles)

Paul and I went down to Salt Lake and stayed with Chad (a great host!).   Sasha stayed the night too, but got up way before we did, so we only saw him for a bit last night.  We got to the start and found Cody and we all warmed up for a couple of miles.  It seemed hot and muggy for being 6:00 am.  I didn't feel too bad before, during, or after the race.  In fact looking back I was probably too conservative.  My Dad always used to say "run fast where you can run fast"  and I didn't do that today.  I got off to a bad start behind a few hundred runners and spent the rest of the time catching up.  I don't know all of my splits but I was at 5:12 for the first mile and 21:28 at mile 4, so I ran a steady pace.  No killer instinct today!  I just gradually got into a pace and stuck with it, while everyone else seemed to take off like crazy and die half way through.  In hind site I wish I would have really burried those first couple of miles and tried to hang on.  I think I like to run too comfortably and didn't run the race that I could have and should have.   None the less, I did run in at 33:51 and got a PR by 10 seconds.  And it is like I always say, anytime that you PR it is a good day.  It was my first PR this year, well second if you count my 15k.  My goal was sub 33:00 and I still feel like I could have done that if I would have really been there to race, and pushed myself harder.  The other guys all ran better than I did (Paul, Cody , and Chad), and we all came away with PRs. 

It was very muggy after the race while we were in the shute, but when Cody, Paul, Chad, and Adam cooled down back to the cars it felt nice.  In fact I think it was cooler a couple hours after the race than it was during, which I am sure made it nice for the marathoners.  We went back to Chad's house for breakfast and a good visit before heading back to Logan.   

(Fastwitch -45 miles)

AM-  Easy morning run pushing Jaren in the stoller.  We went downt Merlin Olsen Park and back (4 miles) plus and couple blocks.  It is the run with the least amount of hills, and pushing that stroller up those hills is bad enough.  No watch, but around 8:30 pace.

PM-  Jaren was at the baby-sitters so I took advantage of the time I had and put in another 5 miles.  I went down to the end of canal trail and back.  It was a beautiful evening, the nicest temperature in a long time.  It poored rain pretty good earlier and the air was fresh and clean, with that new rain smell.  I got a bit carried away with my pace on the way home, and was doing 6:20 pace.  I will likely pay for it later this week, if not tomorrow.  I wasn't sore at all from the race other than my nagging left achilles.  Either the soreness will come super delayed, or I really didn't push myself hard enough yesterday.   33:49

(Hurricane-378 miles)

I went out this afternoon after work.  I did the Center Street/River Height loop with the Old Main stairs at the end.  I haven't done that run in a while and it sounded fun.  It was only about 85 degrees, but very muggy.  I had a good run and enjoyed myself.  I felt good other than my nagging achilles that just seems to bug more than anything.  I don't mind the humidity other than I come home drenched in sweat after every run, and I am not a real big sweater.  I treated this run like an easy run and ran my fastest time on it ever.  Funny how it was a tough run before Del Sol and now I call it an easy run. 47:54

 (Adrenaline-271 miles)

I met Cody at Merlin Olsen park and we did about a 5 mile loop together. We went up Center Street, around the east part of the Island, around the water lab, and back via canal trail and Boulevard. We only took one wrong turn (my bad), but didn't get to far off course. I haven't run in that area for a while and I usually go the opposite way. We ran the opposite directions to our homes when we got back to the park. Good run this morning, it was just what I needed. The achilles didn't seem to sore either. I was thinking about it and find it kind of odd, but this was the first time I have ever went on a run with just Cody, there has always been at least one other guy every time. 1:04:17

(Hurricane-387 miles)

I met Jon and Cody at Jon's house and we drove up Blacksmith Fork canyon. We started at the TOU starting line and ran down to Jon's house that is just past 21.5 on the course. The weather was nice and we had a good run. We planted some drinks along the way about every 7 miles. I thought it was a fun run, and I felt good and relaxed for not even doing close to that distance in a while. Toward the end I felt like going a little faster and asked the guys if they wanted to run the last mile in 5:40 to 5:50. They both said no, but started running faster at the same time, kind of funny! By the time we were getting to Jon's house Cody and Jon were racing each other, and seemed like they were having fun. I felt great at the end and pushed the pace for us, and I'm sure that we will all benefit from some good tempo at the end of of a long run. Jon and Cody were planning on playing Ultimate Frisbee after the run, I declined. I have a lot of stupid little projects to do today, and I didn't want to over do it with my achilles finally starting to get better. 2:29:13

(Adrenaline-271 miles)

AM- Easy 5 miler into River Heights and back. I got beat up last week a little worse than I thought I did. Saturdays long run probably got me the worst, and I was a little sore today. Plus, I was so tired that I could hardly get out of bed, and I didn't feel like running at all. I forced myself out the door for a crappy run. I did run into Paul on my way back, we were heading opposite directions, but stopped to chat for a minute. I never see anyone running for some reason, but the other guys will run into each other quite often. It could be that I am on the opposite side of town from them, but we do run a lot of the same loops and routes, so I don't know?     37:35

PM- I got home from work and Allison wanted me to run with her, so I put Jaren and some waters in the stroller and we went out. It was still really hot and I am used to it, but Allison isn't so I went prepared. She decided a couple of weeks ago that she wants to do the TOU 1/2 at the end of August, and she hasn't done much training. I want her to have a good experience doing it, if she is going to, so I have started to push her a little more to get out the door. She had run a 10k distance twice in the last week and was pretty excited about that. I figured if I were going to go out with her tonight I would make it worth both of our time. I talked her into going longer than 5 miles, but didn't tell her that we were going about 8.5 miles. It sounds mean but I think it helped her to not think about how far she was really going. She did very good and made it the whole way, averaging 10 minute miles. Hopefully I can continue to help her once in a while, and she can have a good experience in that race. She has never ran before other than two 5Ks that I signed her up for when we first got married. She is athletic, and played soccer in High School. She just hasn't done anything since our son was born, and she kept alot of baby weight on.  I am glad that she is interested in exercising again, and that she has a goal to shoot for. I never thought that I would see my wife run a half marathon, especially if she wasn't kicking a ball the whole way, so I am excited for her. 

It was a super slow pace for me, but with all the extra messing around I did with my son, and pushing the stroller, it wasn't a super easy run!  And miles are miles to me.

(Hurricane-400 miles)

I ran down to LHS to do a track workout with Paul.  Logan and Cody were there as well.  I didn't they were coming because I didn't get back on my blog late last night, so it was a pleasant surprise.  Logan stuck with Paul better than I have ever wanted to and I am sure Paul liked the company.  Between the four of us we were strung out for 200 meters doing the same type of workout.  I did 5x1000 meters with 200 meter recoveries, more of a "Paul workout" than a "James workout", but  not too bad today.  I am still a little sore from last week so speed wasn't something that I was looking forward to doing, but it was easier to do with those guys there.  I did a 3:19,  3:26, 3:26, 3:25, and 3:22.  I didn't want to run anymore than 5K of speed so I called it good, and Cody and I jogged and hung around while Paul and Logan did there 7X1000 meters.   I felt good, but had a hard time keeping consistant in my intervals.  Not a bad workout, and if added up is a 16:58 5k.

Cooled down around the track a few times and then Logan and Paul ran up to my place with me.  Total running was just over 10.5 miles.  It is always better to do a track workout with friends or teamates, for some reason it seems easy, probably mostly a mental thing.  1:19:25

(Adrenaline-281 miles)