Kendall

Speed workout = 2 mile warm-up followed by 6 x 400 (last one 800) at <6 mm pace. 1 mile cool down. Had to pick up kids and cut run short. Intended on doing 8 x 400's with a longer cool-down. (A couple miles less than I'd hoped for.)

Even on tired legs amazing how good speed work will refresh and even loosen up tired legs. Best I've felt for a week. Need to do more speed and tempo runs.

8.5 mile late evening run up in the hills. Good pace on the flats. Really tough to see all of the ruts and dips in the terrain due to the flat chalky color of the trail. Much easier to see a darker colored soil at night. Nice warm night for running.

AFTERNOON: 3K (1.88 miles) run at Foothill Elementary with the kids at the annual "race." Traci ran with Sadie (placed 3rd in her class); I ran with Sage who wasn't far behind.

LATE AFTERNOON: 6.26 mile run on Jordan River Parkway Trail. 1.5 mile warm-up followed by 4 mile tempo run. Middle miles: 7:23, 8:50 (inc 200 ft climb at walking speed), 7:06, 6:13. 

AFTERNOON: Six (6.05) quick miles on the JRPT. Taper feels good--feeling faster and stronger. Don't want to peak too soon though.

EVENING: 6.11 up in the hills.

EVENING: 8.24 miles. From home up on to fireroad to GWT (trail #33) and up to meadow and alter. Took it easy on the downhill section, just a nice comfortable run. Looks like trail is marked and ready for the Timp Trail Marathon in the morning. Not going to happen this year since they moved the date back a week. Too close to Squaw Peak--I don't trust myself NOT to race it.

AM = 5.25 miles. Helping on-course with Timp Marathon. Fun day seeing lots of friends, encouraging runners, way finding. Perfect temps for the race. Seth Wold killed it--new course record by 30 min. 3:41+/- (going off memory). Dan Varga a close second.

PM = 12.1 miles. Baseball tournament with son in Spanish Fork. Took advantage of 2 hour break between games. Got lucky on a great road. (I seem to be able to find a good routes in unfamiliar territory--one of my hidden talents.) From city fields jsut off main street in SF ran up Riverbottom Road to Poweline Road 6 miles up and back. Great (narrow) county road, certain section smacked of country roads in south of France.