BACK TO WORK

AM Dropped Kire off at Soccer camp, then went to track. 

800 Warm up

Stretches and Hurdle drills.

5X50 w/ 110s

5X200 w/ 300s

2X400 w/ steeplechase

I got to the park a little early to pick up Kire, so I kicked the shoes off an ran +/- 3 miles while I was waiting for him.  I felt like a little kid again w/ the shoes off.  It was quite fun, although I started to feel a little rub on my second toe by the end.  After I finished I realized I had a bit of a blister. 

Kire and I went to the river for a quick cool down after soccer and the run.  It was really good to hang out even though he threw "sand gu" on me while I was chilled out.

AM Went with Laur to the track. 

800 Warm-up, stretch

3000 M steeple with five barriers.  13:11

Ran home

My calves and hamstrings feel like piano wire.  I even broke down and got a appt for a massage.  I have been at +/-25 miles maintenance for years, but the short stuff is making me feel old.  The 400H is going to test me. 

4:45AM  What?!  31 Miles on bikeI can't believe I was up that early to cycle.  Mike asked me if I wanted to do the Snow Canyon Loop with him and Randy Jones.  The only catch was he had to be back before 7:00 AM.  It was a nice ride.  The down hill was a little crazy.  I tucked in behind both of them, and we hit 43 MPH.  It is so nice to draft and still be legal.  I know it is a swear word with the "tri" crowd.  I have decided the swim training in the cold pool is just not worth the tris when I can stick to the great cycling and the running.

Got a decent massage @ the academy.  The gal wasn't quite as mean as she should have been.  I still had pretty good knots in the calves after, but it was enjoyable.

PM  Laur and I took the kids over the rec center.  She wanted to do some treadmill tempo work as her last hard work out before Saturday's 5k.  I jumped on the treadmill beside her and did a nice 4, and then went down to the pool to hang the knees.

Treadmill settings:

7.5 10:00

9.5 10-13

7.5 13-20

9.5 20-23

8.0 23-28

10.0 28-30

AM - went in to the doc and found out it was a guaranteed hernia.  That sucks!  I told him that I would like to hold off until after the marathon.  He was ultra-hesitant, but then gave me the go-ahead. 

After that news, I decided to take a rest day after the big day yesterday. I didn't get to bed until after 1:00 AM, so it was quite an easy sell to my brain.

PM  Went to the track to get some starts in and to run a flight of hurdles.  When I started with my 800 warm-up, I felt terrible.  It was like I was breathing heavy after the warm-up, so Ijust set up a flight of hurdles ran one set of 110s at 75%, then ran over 8 @ 5 steps apart to work on form.  I asked Laur to time me in one set and I got through 6 at that point I bailed out because I couldn't even reach in 3 steps.  Just too tired.  I took the kids to the LV park and "jogged" two laps around the park and then called it quits for the day.

AM dropped Kire off for his last day @ soccer camp, and then went out for a a little faster run.  I decided to do the GW/LV figure 8.  It amazing what a good night sleep can do for the legs.  I felt really fast the first mile.  I backed off on mile 2 and 3, because of the wind.  It has been so cool the last week.  I am not sure what I am going to do when I have to run in the heat again.  I will have to get out of the house before 8:30 AM I know that!  Anyway, with the storms that blow over us, the wind kicks up pretty good.  the last mile and a half was really fast for me too.  I am looking forward to the summer games.  I don't htink I will do great in my ae group on the long runs, but I may get a PRs for my 35-39 years.  It sucks so bad when you have to break your PRs up into 5 year increments.  That means I am gettting old!! CRAP!  Oh well, I keep running. 

BTW, the massage did the trick.  I felt much less sore yesterday, and today I got up without any kinks. 

AM Laurie and Kire ran the speedster this morning.  I paced Kire @ the 5K.  I have to brag a little bit.  He took 11th overall for all males and 1st in the under 9 group.  He ran 26:11.  That is smokin' for a 7 year old. 

1-8:34, 2-8:28, 3-8:21

I think it was more like 26:05, because we started so far back in the pack, and we crossed the start line a tad bit later.  The start line was on the trail, so it was ultra-congested.  I think that was the only downside of the race.  The course was fllat, and laurie ran a PR as well.   They did awesome.

PM I went up to watch Lex play Utah Summer Games V-ball.  Between the matches I went over to the SUU track and took some strides over the barriers and even got a couple water barrier turns in.  It makes for a hard landing without the water, so I stopped after two.  I also checked out the 10K course for next week.  It drops out of the canyon and spits the runners out just south of centennial park for a big surge to the finish.  It will be fast and furious.  I am not sure if I should push hard with the track meet 8 days out, but I am sure I will once the adrenaline starts flowing.