Cheesey bottom crust

Treadmill. Trying a different training approach so we will see if I fair any better with it. Mileage might be down but it never hurts to try something different. If it doesnt produce I'll just go back to what Ive been doing in the past.

Grapevine for a warmup then did repeats up the less steep hill. 90 sec at tempo effort with recovery jog back down. Back home for cool down.

1- .21 @ 7:16

2- .20 @ 7:34

3- .21 @ 7:13

4- .21 @ 7:25

5- .21 @ 7:27

6- .21 @ 7:19

Will see what kind of improvement happens with this workout over the next several weeks.

Upper Parkway. Easy jog after taking Ada on another bike ride/hike(4 miles) down the Hell Hole trail.

Meet up with Steve and ran though Washington then down towards the river trail for a warm up of 3.7 miles.

Then did 2(8t/2e) out onto the trail and back.

1 - 1.42 @ 5:39

2 - 1.37 @ 5:51

Same route back for cool down.

Had a drop for the first 1/4 mile on the first one and then had to make that climb at the end of the 2nd repeat. That would account for the first being faster and the second slower. Felt really good even though I was pushing.

Coral Canyon. Emily is wanting to try running so I went with her around Coral Canyon. Nothing fast but it was fun to run together for a bit. Ran 2 on my own while she cooled down and stretched.

Had a really good race today. PR by 2 minutes. Go team me!

 Wasnt sure how it would go having already done 2 speed workouts this week but the legs held together very well.

Went out at what felt like a good pace (trying to not look at the watch) behind 4 others and just held on for the ride. Got around everyone but Carl and we ran together until the volcano when he and another guy pulled away. The pace felt to fast for me so I just held what I was doing. Had some pretty quick miles down through Snow Canyon and felt good. I was working and the quads where starting to protest but held together well. Once we got onto the trail and hit some uphill I slowed but tryed not to panic too much and just kept working on the number 2 guy who was coming back to me. I caught him on the parkway. He stopped to stretch and when he saw me coming he tried to get right back running. Either he was already hurt or he pulled something when he did that cause he started limping. He stayed close for a little bit but fell back and I was on my own fighting the slight uphills through Entrada. I did glance at the watch through here and was supprised to see how quick I was still going as my legs where really tired and sore. Had a couple guys come blowing by me around mile 11 1/2 like i was standing still. I didnt see any bibs or chips so I figured they were bandits (turns out they were. A couple BYU xcountry runners). Kept going as well as i could until I got onto the track at the school, looked at the time and then sped up for the lap around the track.

Tired, a little sore, but very happy with the results today. Had a couple miles in the 6s but I was going as well as I could so Im not going to loose any sleep over it.

1 - 5:43

2 - 5:48

3 - 5:36

4 - 5:18

5 - 5:09

6 - 5:15

7 - 5:24

8 - 6:02

9 - 5:40

10 - 5:48

11 - 6:01

12 - 5:58

13 - 5:58

.16 - 54 sec (5:29)