I'm Bringing Sexy Back ... Again... THE BLAG

Thus far 5, 2 800's fast with 800 in between

 times were 2:33 for the first and 2:30 for the second.

then cooldown

Mike and I attacked Natalie, I am sure she just loved it ... Right Nat? 

Met at liberty with mike ran 2 laps there, ran to his house then he was at 6 so he was done.  I ran to legacy, back down to liberty and another lap around to make 11.5

Ran 2 for warm up then the race.

Was a little boxed for the start but other than that it was good.  I was with Natty and Tomy after the mile marker.  On the downhill after the turn around they started to break away from me, they had a pretty good gap at the 2 mile, but I saw this guy with a rather large beard between us, and I ran up to him and caught Nat and Tomy again, much to Nats surprise.  I was ahead on Vine but in the last 200 Nat had a kick that I did not expect, and didn't notice until it was too late so she beat me, by 4 seconds.  Proud to say it though, she is probably the fastest high school girl in the state!  I am happy with this race I stayed on pace, and I worked hard.

4 miles-ish for cool down.

Suunyside. We got a VA loop Combo with some Shriner's on the side...

 Good run, it was tiring... And Ben and Natalie just started flying in the end. 

I was expecting less than 6 today, so 8 is a pleasant surprise...

At the Complex, Warm-up, 4 hills, cooldown on regions course.

I felt... sluggish 

Pipeline.  It was tough today, my sister fell but not blood.  That creek/river/stream needs to get slow enough for us to sit in it... I am going to take an ice bath I think anyways...

5 at liberty with a normal fireman run without the mad dash sprint in the end, cause Natalie wasn't in the group.  And then a very easy 2 at my grandma's just because it felt like my calf was hurting and I wanted to run it out a bit.

RACE: 0 warmup on this race, cause a bus broke down, so the race started late.  First half was golden, all down hill.  Then the rolling hills came and I started to feel the pain.  The entire race I kept sight of Natalie, hoping for come back of the year part 2, but every time I got iclose there was a down hill and might I she is way better at down hills than I am.  I crashed hard after mile 10, slowed waaaay down.  Last 400 meters someone was approaching me, after Bill had already passed me, and I decided to not let him pass me, and I have to say sorry to him, he was 2nd in my age division.

Then 5 mile cooldown from you most definately know where.  Oh how I hated it.  Bill wants me to run 5 more ... I dunno.  I probably will

But anyways first half marathon ever at 6:23 pace doesn't seem to bad...

PM: 5 miles, my calves don't hurt anymore. It felt awesome, Bill was right. 

Slurpee Run, 7 7/11's, 7 Slurpees, Whole ton of reasons not to do it.  I ran a bunch ... 2 before with Bill then the 7.5 run, then extra when everyone wanted to add on, and then more at the park.

Finally it is over, I am going to watch Ferris Bueller.

 Added the half bill was talking about

Fartlek at Wheeler Farm.

3 mile warm-up.  3.5 fartlek (1 min on, 1 min off 10 times)  3.5 cooldown.

It rained, today was a good day for running. 

AM Dry Creek

I was in the lead the entire run, felt awesome.  Today was another good day for running.  For the first mile and a half I kept up with this mountain biker.  I beat him on up hills and he beat me on downs.  After the 3 mile turn-around there was a ton of down hill though...

A good 8, I may run later today. 

PM 5 miles on Jordan River

Hot, and I am sick of this trail...

Hills at Shugah-hood

 We played poker(its complicated), I won the last game because I had a 20 and finished first, everyone else either busted or couldn't get 21!

All the usual stuff where it fits as well... 

AM Liberty, warm up,. fireman, and 3 mile cooldown.

Good day for running today.

I ran a mile warm-up with Mike, where we had to help find people.  then the race:

First mile, I was conscious of going out to fast, because that's what killed this race for me last year.  I ended up racing Sus and Em the first mile.  I felt pretty good so I stuck with them.  Second mile, We had already passed a few groups, and I noticed a couple of guys that I thought were in my age group so I tried to stick with them as well.  It then became a  race between Me, Em, Sus, and the two guys from my age group. Third mile, I was running and the two guys started to pull away, it pulled me in front of Em, and Sus behind her.  They did break away and I was pushing myself off of Em.  Running up the hill I could see the Guys from my age group, so I ran for them ... I never made it to them, but I did get to the end a little easier.  The kick I did not want to do fast, but Em came right back on me, so I pushed myself and finished just barely in front of her.

Then Cool down was 6 miles, one with Mike, 5 by myself on the course.  Then 5 more when I got home because I was worried about a pain in my achilles tendon, it warmed up so I was fine.

Shuggah Hood again. 10 mile cemetery run, started with Scott and Ben.  Then Ben and I caught Bill and the pace wasn't fun anymore.  Popped something at mile 9ish, and slowed down.

Flag pole run from Sunnyside.  I was way tired today.  I need to rest more.

Interesting side note, I just read on the work crew blog that HCP Work Crew has "eaten a lot of pizza" my first thought was "RJ .... eat pizza? Impossible!" 

Cottonwood Complex: Little Lap warm-up, something was up because everyone was just killing themselves on the warm-up and Ben and I couldn't figure out what had happened.

Then Fartlek 1-2-3-3-2-1 with 1-2-2-2-2-1 recovery in between.

then a small barefoot cool-down.

 I love easy days. 

Pipeline. A good run, started with Scott and Bill, then Scott and Ben, then just Ben.  Felt good, nice pace, not pushing too hard that it hurts... I may go for 4 more later.

My mileage isn't working this week.  I don't know how to work it.  2 laps around liberty.  Felt nice.

Met the Hursts at Sunnyside, and we ran to shriners with a VA loop attactched.

Ran with Sus for 7 then 1 on my own back at the park.  It was a good run.

Good race

2 miles warmup, 3 cool down running in Natalie's brother who ran the marathon.

Fun race.

Mile one was scary, I still don't like going fast down hills (and I am running Des News, trust me I know).  Miles two and three were flatter, and I caught Tomy.  I was racing to keep with people who tried to pass me, like Levi ... the guy Tony coaches.  I beat some of them (Like Levi, muahahahaha take that Tony!) and some of them beat me.  I ran fast, or felt like it.  Good race, I wish I broke 36, but a minute and a half PR is fine too.

1.7 pre talk run.

then we talked about our races.  Good experience for the new guys if they listened.

2.3 after talk run

4 with the team, we did Gulley Laps, then bunches of "dynamic stretches" then a mile.

Will do four more later.

Did 4 with RJ and Nat, wasn't too hard.