St. George Running Center - Run For Life.

AM - Got to the morning club run a little early and got in 1/2 mile. Richard and I waited around a few minutes and nobody else showed so we took off. Ended up doing 6.5 miles.  Just took it easy and chatted. 7 miles.

AM2 - Came home and help the kids get ready and took Isaac to school. Then went backout and did anoth 11 around the river tempo loop. Still really humid out.

AM - Early morning Track workout with the club. Decided to bring down the intensity and keep everything between 5:30 - 6:00 pace. I'm planning on doing an 8 mile tempo in the morning from Clyde's so I thought it might be smart not to go all out. Ran most the way with Craig C. and Richard W. 9.5 miles total w/5 miles of speed

PM - Ran home from the store via Virgin River Trail - just took it easy and got it done. 9 miles

AM - 8 mile tempo this morning with the boyz. Wet'n wild fun! - Not really. This rain and humidity has no end. Actually this morning I was happy with a little rain - it brought the temps down just a bit so the humidity was tolerable. I think today was the first time in about a year I had done the "Clyde Tempo" loop.  It was good to get out early and get it done. Here's the splits: 5:52, 5:58, 5:43, 5:49, 5:49, 5:47, 5:46, 5:40.

I knew Dave was going to go out conservative with getting over his hami issue so I decided to just go out with him "Pepi Style". I hope I wasn't bugg'n too much. After about 4.5 I could tell Logan was moving along slower than normal and feeling bad for riding Dave's tail I tried to pick it up just a bit. Just kept it steady until the last mile then tried to pick it up a bit more. The ground was pretty slick on mile 7-8 and the hill sucked me up under river rd but was able to drop it down a bit. Overall I'm happy with the workout and being able to just keep it steady.

AM - Just wend out and got in an easy 10 miles. Nothing special. A little tight in the hips from yesterday's tempo. 10 miles

AM - Up in SLC. Went out and back on 9th E towards Downtown. A bit quicker on the way back once I was warmed-up. Great morning, a little rain and cooler temps. Really nice!! 10 miles

AM - Big Cotton Wood Half - My plan for the race was to just use it as a tempo for SG Marathon. I had no intention of "racing it" all out.  Anyways, due to it being a bit cold at the start and knowing I wasn't going to race it I didn't do any warm-up. Talked with Sasha, John C. and some of the guys up front for a bit before the gun went off. Here's how it went down:

1. 5:54 - Everyone just took off so fast - See ya - have fun.

2. 5:39 - Getting warmed up a bit. Just letting the legs go without any push.

3. 5:28

4. 5:22

5. 5:25

6. 5:34

7. 5:31

8. 5:28 - Coming out of the Canyon. It felt so nice to not have it quite as steep. 

9. 5:23

10. 5:43 - A couple little rollers/ turns. Start to feel it in the legs a bit.

11. 5:44

12. 5:46

13. 5:59 - Even without going all out my legs were still trashed. Just wanted to get it done.

13.1 - 5:33 - Short little sprint to the end.

1:13:30

After the race I chatted with the guys a bit, got some fuel and headed up the course to find Kendra (she did the full). Met her about 5.5 miles up and was able to run back in whith her. Really happy with how she did and was able to push through the pain and still get a PR. What a great day!