BACK TO WORK

9PM I took a stroll this evening around the neighborhood.  I felt like Jefferson, but without the brains, or the aristoracy, or the landholdings.  Well, maybe it wasn't quite like Jefferson, but it was sure therapeutic.  It has been so cool in the evenings this summer.  What a nice Sunday night.

AM Got over to the track this morning for some speed work, since the summer games is coming up this week. 

800 warm up,

hurdle drills,

4X50 hurdle run-ins,

2X110H full flight,

3X200 @ .32, 200 recovery, 

2X400 first @ 1:11 & 2nd @ 1:15 with 400 recoveries between. 

800 cool down 

PM went to red cliffs for a nice hike. We decided to stay and camp.

AM camped in red cliffs last night.  The weather was beautiful.  got up and took a little hike with the kids, but saucie wore shoes that hurt, so we went back early.  I carried her back on my shoulders to the camp site.  She is a little doll.  I love that kid and probably spoil her too much.  She knows she has her dad wrapped around her finger.  What can I say?

I slept like crap lat night, so after we got back I did a little yard work, and then took a big nap. 

PM Some of the young men from the ward got together and played ultimate frisbee down at the football field.  Dawson, Andrew, Tyler, Adam, Trevor, Chase, and a few others were there so it got pretty intense.  It was fun.  We played about an hour and ahalf total, so I got in excess of 3 miles total.  It was pretty dang fun. 

 AM went to D-hills track today. 

800 warm-up

stretches

4X50 starts on turn

2X100 starts on turn

2X200 as I would run the 400H, but without the hurdles

1X400 @ 72 secs.

800 meter cool down 

AM went to dixie track, since they are tearing up our track now.  It is going to be great to have a track @ d-hills where you can run splits without guessing.  The extra distance really throws me off, because I am not exactly sure how to time it after the 800s.  Anyway, i went to Dixie and took some blocks.  I did a warm up 8, and then did 4 starts @ 30 meters and 4 @ 50 meters.  a quick 8 cool down and I was done for the day.  Feeling pretty good about the upcoming races at USG, except the ball of my right foot is bruised from leading over the hurdle.  The spikes give little padding.

Stayed in Hatch last night, so I got up and took a nice walk around half the town.  Clear and cool.  Perfect for a long run, but the meet was today, so that was out. 

Afternoon- How about that?  I broke a USG age group track record in the 400 Hurdles!  It was awesome.  I started in lane 1 and went hard to the first hurdle.  I made up the stagger before the first hurdle, and then lost sight of everyone after H#2.  I strided out the next two and right before #6 I started to pick it up a little.  I ran #8 off the last turn and started to feel the weight.  Over nine I was pumping pretty hard and realized I only had 1 left, so I just drove hard through #10 and dug deep to the line. 

I still had a little left in the tank.  I think I can get that down to 1:03.0 for next year.  Maybe even a little below that if I can do the 400-800 work outs with the team in the spring. 

I also won the 110H, (17.2) but didn't get the track record.  I stuttered (5 stepped) the final hurdle, so that hurt my time.  I thought I had a good chance at the record, but I had to stretch on hurdles #7-9 as well as the stutter on #10.

Laur and the kids, and Dad, mom, Dusk, and Nicole come to watch the meet, as well as, shelly's family and Wendy, so it was great fun.

I go back tomorrow to get thumped by Nuemann in the 3000 steeple, but I am going to enjoy the two wins I got tonight!  Take it easy on us tomorrow Ryan!     

AM Back out on the track for the 3000M steeple. It was fun, but not as fun as winning. It is a killer race with the water barriers, and by the way nothing like a hurdle race. It was great to talk with Ryan before the race. I didn't realize he had gone to school @ PV. The first jump over the water I was going to step on the barrier with my right leg then reach out with my left and continue running. It was a long way down and out! I hit and it felt like the top of my pelvis on the left side jarred my shoulder blade! Maybe not that bad, but HELLO! So, I get around to the finish line barrier on the same lap and the guy in front of me catches it with his toe. It flips him all the way over the barrier, but not before he whackes both shins on top. He lands on his butt, and then I go pass him. It discouraged me from working on hurdling form at all. The guy did finish right after me but I bet he felt that for the rest of the day. Anyway, Ryan whipped us all, but I still had fun. PM We got home around 4:00 PM and I went out on my road bike to loosen up a little. I was feeling really good, so I went out to bloomington and then santa clara, and then up river road. I hit a curb hard and got a flat, so I called Laur and she took me to the bike store to buy some new tires and tubes for fathers day. I finished the ride down diag to 100 South to river road and home.