Speed only kills if you don't have it!

I wanted to do L.A Freeway today but nobody wanted to join, and it rained all night.  Instead I ran up around Lone Peak High and through Highland Glen park.  I started out really slow and ended strong with a mile of tempo.  8:15-5:48 pace during the run.  It was absolutely gorgeous today for November.  I felt better today than I have in a while, except the soreness from 2 hours of basketball yesterday.

Easy run by myself into Highland to the city buildings and back.  I didn't have practice with my kids today so I got home early enough to go out before it started to get dark.  Hamstrings feeling better than last week.  36:06

It was cold and starting to snow this afternoon.  I ran with my kids and we did a 1.5 warm up and 5X2 minute farleks alternating 1-2 minute rests in between.  We cooled down for a mile when we finished.  It was a good workout   7 miles total for me.

I went to run with my kids today.  About eight of them ambushed me with snowballs when I got there.  I was on my own fighting them off for several minutes until Macey came out to help me.  It was a good time.  We ran to the wall and back today along the canal and enjoyed ourselves, and threw some snowballs.  

I met Macey, Chris, and Derrek at the park on Center and 800 East in Provo.  We did the LA Freeway.  I used to love and dread that run back in the day, and enjoyed it today.  The last time I ran up there was in 2004 with my good buddy Damon Cox, before I moved to Logan and he moved to Michigan.  It was mostly the same but there were a few parts of single track that do not exist anymore, and there is no more tree of life.  We had a good run today even with the cold morning.  I enjoyed being on a run and in a place where I used to train and live, and have some good memories of.  The four of us mostly stayed together until the last couple of miles and then they started to die off a bit.  I hit the last three miles at a good pace (sub 6:00) but partially because it was all downhill.  I added on another .5 + miles going back to see where the others were.  This was my longest run since St. George last month and my toughest.

After the run we went over to Magleby's Fresh and had all you can eat French Toast and fresh squeezed OJ, yummy!  Fun times and a great Saturday run.

I met with some of my kids for practice today.  Macey (my assistant), Chris, Derrek, Tim, and I did a 1.5 mile tempo in the middle of our run.  Macey, Chris and I did 8:52 for the distance.  It felt good today and the run was enjoyable.  My hamstring issues seem to be gone finally and I am actually feeling good when I run again.

I ran with Aubree after school.  Everyone else split off today, and we did a loop on the two canals North of the High School.  Aubree was going a decent pace and we had a good conversation at the same time.  We averaged 7:36 for the 4.5 mile run.  It was cool with the South wind blowing, but the run was comfortable.

Windy afternoon but not bad weather.  I did a workout with Chris, Derrek, Zak, and Tim today after school.  We ran to Oquirrh and did intervals around the field.  Each interval was .4 miles or 640m.  Chris and I were between 5:20-5:35 pace on all of them.  We alternated directions and where we started so we would get the wind in different spots.  Chris, Derrek, and I did 6 intervals at what was probably my CV pace.  5:30 average pace for all 6 intervals.  I was a little tight today and could feel a slight twitch in my right aductor muscle, but felt good decent overall.

This morning was my longest run since St. George.  I did a loop up to the mouth of AF canyon and back through Cedar Hills.  There is a lot of good up and down in that run so it worked me good.  It felt harder today and felt like I had to really work to keep a decent pace.  The weather was chilly but nice.  I finished strong and was glad to get that one under my belt.

Easy morning run over to AF high to watch Aubree run the pre-Foot Locker race.  We did a cool down around the Temple and back  after her race.  My groin is still very sore and I felt like I haven't run much lately.

Did a hill workout with my kids this afternoon.  We did 8 hill repeats that alternated from 200 meters to 400 meters down passed Artic Circle.  We would switch every other one.  The total run was about 7.5-8 miles.  I felt like I hadn't run in a month and Macy and my fast kids had no problem leaving me in the dust, especially since I had stomach cramps.

Easy run with my kids after school with 4x100 meter strides at the end.  I am still having issues with my groin and adductor.

I decided to run the Thanksgiving Point 5k this morning as a little tune up for next week.  it was raining this morning but the temps were okay.  I figured I could probably win a race like that because of other races going on, even being partially hurt and out of shape.  I was disappointed to see Brandon Hebert thereat the start.  Brandon and I took it out easy and finally ditched all the High Schoolers by the first mile.  We both knew that he could smoke me any time he wanted to, but he stuck with me for another mile and we chatted.  With a mile to go he kicked it down and ran about a 4:40 last mile, and I shut it down to about 6 minute pace because my adductor was starting to hurt.  I ended up running 17:44 and he ran 16:18 after being with me for the first 2 miles, sick!   This was a new race and not very well organized, but the proceeds went to he Food Bank so I was fine with not getting much. I cooled down after the race with Zak, and then had to hurry back to get ready to head to Willard for dinner.  Happy Thanksgiving!

I drove to Logan from Willard to run with Paul and Cody.  Scott Ensign also came along.  We met at Paul's and did the old Providence hill loop, I love and miss that run!  We stayed around a 7:20 average pace for the run.  It was good to visit with Paul and Cody again and go for a run.  I definitely miss Logan and the friends I have there so it was good to go visit.  I saw Paul's boy Seth for the first time too.  Cute kid, but looks like a mini Paul at the same time, lots of hair but no beard!  Good times!