BACK TO WORK

AM Stayed in provo last night.  Laurie and I got up to watch the XC team @ BYU.  They did ok.  There are just some really fast kids, so it will take some time to build the program to where some of the other are.  The kids need to see the vision and then put the training effort in before they can break into the next level.  It come as the running community gets established in the school. 

Karl ran in the open race today and did quite well for his first race.  He placed 13th among BYU runners and had a great kick at the end.  IN fact he had the 12th runner in the sights and the kid pulled away in the last 50 meters.  He said his coach was going to let him travel with the team this year even though he needed to land in the top twelve.    

9PM I went out fast tonight, so I could do a little speed work and get home.  I had just gotten down on the road between the fields on 2450 s. and a car was coming up behind me.  IN the lights Icaught a glimpse of what looked like a rope in the road.  As the lights got brighter, and I got closer to the rope, I realized it was a snake.  I was moving fast enought that I didn't have time to stop, so I just hurdled it.  As I jumped the thing contracted.  I must have scared it as bad as it scared me.  Anyway, I didn't turn around, but I bet the people in the car behind me got a good laugh.  The rest of the run I was dodging imaginary snakes and other creatures.  I think I will be running in the day or in town for a few days.

Started at the ranch just south of baker res.  I felt really good at the end and finished @ 2:57 and change.  I am getting nervouse about the pace I want to have for each mile.  I think I can hit 3:20, but I really want to try for 3:15.  I need to take a risk and try for 7:28 a mile.

Ran @ the WCR today.  I was just gong to loosen up after the long run, but decided to do fartleks.  A half mile on and a half mile off for 4.  6.5 pace then up to 10.0 pace.  I was a good workout.  I wanted to reach my max, then drop back to recover like I am going to need to do for the hills on the marathon course.  Be confident!

9PM Around the LV park loop 

Ran the last 20 of the SG maraton course with Chad.  I went 7:24 overall, and felt fairly good, except the last mile.  The last mile my hips started to tighten up.  I tried to speed up a little but had nothing left to pick up the pace.  Everything will have to be perfect for me to hit the 3:15 on Oct. 3rd

This was the worst 3 I have had since I can remember.  I had to force myself out of bed, and then I just went through the motions ofr the distance.

WCRC treadmill for a fast tempo run.  I hit 8.5 for 1st 1/2, 10 for next 1/2 then jumped back and forth every 1/2 between 8 and 10.5 

It was a good solid run, but I started to feel just a little twinge on my right knee.  It is probably nothing, but all those miles last week put me on the edge of my mileage.

5:30AM went out with Chad.  Wells Fargo, Bloomington loop north, back on the south side of the river.  I felt like crap most of the run.  I was just drained.  I think bad diet and insufficient sleep are the culprits.  I have got to back off and cross train tomorrow.

Went out with chad today.  We ran from north of tonaquint park through santa clara up to Ivins around snow canyon drive and back to the park.  It was nice.  I didn't want to use up my energy before the race, so I just held back on the last half.  I didn't feel great the last 2 miles, but I worked it out.

Cross trained on the bike for 15 with laur.  It was a nice and easy ride around the washington fields/river trail loop

Ran the figure 8 today.  I was feeling fast, since I took sunday off and rode bike on monday.  I decided to see what I had.

1-5:47

2-6:08

3-6:36

4-6:24

5-6:19

The first mile was great fun, but I got a little slower over the next four.

Tried to hit the pace of my marathon's first four, but I was a little fast.  I need to make sure I back off on those miles before Veyo or I will not have enough to sustain through the race.

1-7:15

2-7:06

3-7:09

4-7:07