BACK TO WORK

AM Had the thunderstruck 5K today.  It was a good race to host, but I din't get to run it.  I needed to delegate a little more.  Next year we need to have it a little earlier in the season and have the other T&F teams involved.  we had about 25 adults and 13 kids in the 1 mile.  Kire won it with a time of 6:38.  I think it is about .94, so a little short, but still a great run for the little guy.

PM Hit the hidden valley park loop for 3.  went 18:30+/-, so i could count it as my race.  a tad slow than normal.  We'll have to jump in one after schools out for time.

Hit george washington loop.  nice and easy.  weight room with laur. 

GW loop

Speed work on the track today. 

1 Mile in & out

speed hurdles 6 flights

2X400

2X200

1580 knoll turn around.  6:55 a mile. It is a little fater than my goal pace, but I didn't flare out or run out.  I can sustain it for 15 now, but I need more miles to sustain it for the full. 

Tried to keep it at 6:40 a mile.  That is a little faster than the pace I wanted, but I watched the high school state meet over the weekend.  I thought I might be able to take them.  WRONG! 

I lifted in the afternoon with Laur.  Plyos and legs.  I am at about 20 miles a week right now and doing speed work for summer games.   

knoocked down some speed work @ the track today. 

I went a warm up mile,

then  hurdle  warm up drills, 

4X50M  hurdles three steps.  I am hoping I can get through the full flight by summer games.

2X300 H

2X200

cool down

Kire wanted to go out an run today, so I went out @ 8:00 PM with him.  he went at a 26:30 for three.  Not bad for a seven year old!  I hope I can hook him.  It will be tough to get him away from soccer!:)

6:45 AM went out to little valley park, then around the loop on river road and back to the house.   I didn't take a watch but I imagine it was around 7:20 a mile.  I was feeling a little tired from speed work yesterday.  I am not used to full speed 3s and 4s!  Those 400 hurdles are going to be more of a killer than the steeple or the 110s.  We will see how it goes. 

3:30 PM went riding with ward out on the strip.  made it to the dino tracks and back.  The back breakers worked my quads like crazy.  I got off @ the dino tracks and my thumb up through my wrist was numb.  I think I must have pinched a nerve. good ride overall, but I was a little less crazy, because I didn't want to yard sale before Summer Games.

8:45 PM went to the wieght room for an hour.  core, back ext., box plyos, circuits with chest, tris, bis, shoulders, X3 

Did the bloomington hills loop through rustic.  Laurie pedaled by me and carried water.  mile 1 was a bit fast since I had put this many miles in this week, (6:42) then I leveled out at 7:10 a mile for the next four.  I am going to have to really push hard to try to qualify this year.  I was looking at the time and I didn't realize it was 3:15.  That is five minutes faster than I thought.  I just have to push to it and see what happens.  I think I have enough to do it, but I will just have to get the miles in.  I have thought about asking some of the elite runners around to give me any pointers to cut off minutes here and there. 

Time to work hard. 

PM I was ultra-tired this afternoon. We went to Kingston for Allen reunion and I was going to run the 8 from SR 12 to Hatch on the way back, but it was raining and hailed during some of the drive. I decided not to get soaked which was good. The RVs and trucks were splashing beyond the asphault, and it was 45 degrees.

We got home at 8 PM and I headed out for at a really slow pace. I just wanted to get them done, but after a slow first mile 7:30, I decided to pick it up a bit and ran the next 3 around 7:00. Since I had gone out slow, I wanted to see what I had for the last mile and hit it at 6:20. I still feel hammered. I have been eating more calories this week, so that may be it, or it just may be wrapping up the school year. Anyway, rest day tomorrow and ten miler on Monday.

6 AM  Rolled out of bed earlier than normal on a holiday, but I knew this would be the only time to get a run in with the reunion going.  It was beautiful.  clouds covered the sunrise and no wind, so I went along at a pretty good clip.  The first 4 were heaven.  My right knee started to tweek a little, but then went away.  I went through B Hills on Ft. Pierce to the trail. Around the trail loop and back to River Road.  Laur met me with a water and a banana.  I wanted to kiss her for that.  I finished off around the knoll, past GW and home.  just under 10.5 at 1.19:00 

I past a quite afew older people on the trail and then 25-30 bikes out on the road.  I passed Holt going the other way just by the point of the knoll.  Oh for the days of young legs!  I am forced to fish the shallow waters nowadays.

We had football two-a-days today.  I am not sure how I am going to like it this year, but I gotta give it a chance.  The kids are actually a better group than last year concerning attitude and possibly talent, so it should be a great season.  I am just not as passionate about it as I am about track.  The kids have a different attitude with football.  The group is much larger as well so you cant make the connection with them that you make in track.  We will see. 

Between that we had G family reunion. We went over to the Toquerville park and ran obstacle courses and had a great time with the dunking pool.  It was tons of fun.  The fam was great.  Bug put on a heck of a reunion this year.

Anyway, I got a quick 3 in @ 9:30 PM.  I felt quite slow, becuause of all the activity to day and the big run yesterday.  right knew is feeling a little pain and the calves are tight.  I won't run again until tomorrow afternoon.

Ran the gw3 & lv park figure 8 today.  went out slow, then started to feel a little better.  The right knee is still a little sore.  The long run from Monday gave me some dead leg.  Just trying to get through football camp at this point.

Friday we got in to Hatch @ 4:00 PM.  Helped start on the shed for Gene, then I took the motorcycle up on Grandview lookout.  It was raining and about 40 degrees.  I was soaked through the sweatshirt, but it was a great ride.  the trails were wet and slick.  NO DUST.  It was so great.  I sat up on top of the cliff and listened to the birds while the sun made long shadows.   It was just "think" time for me.   

7:00 AM Laurie, Kire and I brought the motorcycles for some fun.  Ran in hatch today.  Started out cold.  Where are the gloves?!  I ran the west end of Hatch, all four blacks of it, and then out on the fish hatchery road.  The sky was crystal blue and the sage & pine was powerful.  Laurie met me at the turn around with a water and a tangerine.  She drove beside me while I ate and talked and ran.  It was a spectacular run.  Heading into Hatch from the south, I saw the river as it runs through the meadows and the Cottonwoods standing guard over it all.  How much do people miss when they don't get their run in?!

PM Kire, Laurie, Trace, and I took the bikes out on the flat.  we had a great time, until Kire got a little too gung-ho on a jump.  He landed the jump but went into a big bunch of cut timber.  He yard saled pretty good.  I got over to pick him up, and limb had got under his helmet and punched him a good one in the neck.  His knees were knocking, so we gave him a little rest, then got him back on the bike.  We started back to town, but the cold rain came.  We parked his bike and he jumped on with me.  I went back for his bike, and come home for the Cleveland/Orlando game.  Lebron took a beating.