Run

Pine View Estates/River;  wondered where that road went... not really anywhere...first run with Megan

Library; pushed the two downhill miles at around 6:39 pace; 1 w/Meg

Airport;  been wanting to run around the airport for over a year now... not sure why because it sucked... no road or trail to follow on the south or west side and a lot of running sideways on a slope that caused pain in my right arch... climbed over about 4 fences, but most of them said no trespassing on the other side... its a beautiful area, but next time I'll stick to dirt roads down there

20 E 5 mile loop; 7:12 avg; 1 w/Meg

Telegraph to Running Center; 1.3 w/Meg

Trail 3050 E; 6:54 avg for 3 miles; 1.3 w/ Meg

Prospector Trail;  forgot watch; was aiming for 10 miles, so it would have been perfect had I not taken detours; checked out a few side trails including mtn bike route down hill to Church Rocks and horse bypass in wash. passed 2 guys on bikes (one twice) and a guy with 2 dogs right at the end; the dogs started running right at me, but I stayed surprisingly clam, didn't even slow down, and they just ran right by; picked up 4 pieces of trash.

first time with running club; ran in a pack of 7 guys; had a good time; will probably go again; 1.6 cool down with Megan

with running club; 2 mile warm up; 5 x 800 with 200 recovery; 6 stairs; .5 mile cool down; 800 times: 3:11, 3:08, 3:09, 3:07, 3:04

Shinob Kibe loop.  The "roller coaster" section was a lot more defined than last time I was on it over a year ago.  That trail is getting some use. Also did 1.5 with Megan.  

20 E 5 mile loop; warmed up the first mile and then tried to keep it around marathon pace for next 4 miles; tied course record of 35:32, or 7:06 avg; didn't have mile splits turned on; lots of people out running this morning; 1.3 w/Meg

Buena Vista-Sienna Hills; uphill the first half (8:08 avg for first 5) and downhill the second half (7:31 avg for last 5); water stops at Nisson Park & Sienna Hills Park

now we have to go clean the church :( 

6 with the running club to Maverick via Riverside and back on the trail; fewer people than last week; ran and talked with Tom; progressively increased pace each mile

1.5 with Megan to Chipman's and back 

track workout with running club; 1.75 mile warm up; 8x300 with about 2 min jogging recovery; 4 stairs; .5 mile cool down; the 300s were right around 0:59 to 1:00 with the last one at 0:58

James came upstairs at 5:30 coughing and he came to my side of the bed and told me he threw up.  It took me about 10 minutes to get him cleaned up and the sheets on his bed changed and by then I was fully awake, so I was out running at 5:50 doing the Washington Dome Loop.  It was hot (like around 75) and hazy from a fire over by Hurricane; took my shirt off when I hit the dirt after Majestic View. I didn't feel like running the last 3 miles on the Dam Road in my trail shoes so I found the ATV trail that runs along the north foothills of the hill.  That was a mistake! Way too many hills up and down through dry washes.  Don't think I'll be taking that trail again, just stick to the basic route.  Ended up with 8:48 avg.

Got home and guzzled down some gatorade, changed shoes, and then did 1.5 with Megan. 

20 E 4 mile loop +; really wasn't feeling it this morning (wonder if it had anything to do with the Chuck-a-Rama last night for Megan's birthday dinner?); never could get it going until coming up the Dam Rd at the end; legs were heavy and tight most of the run; came home planning on running with Megan but she's now got the stomach bug James had Wednesday and Natalie and Heidi had last night; hopefully Kami and I can avoid it

Planned on doing about 11 or 12 on Saturday but came down during the night with the stomach flu that all the kids had.  Just like the older kids, it came and went within about 24 hours.  Poor Natalie battled the darn thing for about 48, throwing up everything she ate and drank.  

So I wanted to get in a few extra miles this morning to make up for the missed long run. Ran down to the soccer park and met up with Steve, Lindsay, Tom, Justin & Thurman and we ran out to Majestic View and back.  Ran home and hit 9 miles, then did 1.6 with Megan and Heidi came along on her bike.

I'm still a little dehydrated from Saturday, but fortunately it was about 57 this morning so I didn't sweat much.  In fact, my hands never warmed up the entire run.  My stomach is still recovering too. 

Track workout with club: 1 mile warm up; .75 mile strides; then 2x400, 2x800, 1600 at 5k pace (was aiming for around 6:20, McMillan says 5:57) with 1/2 distance recovery at marathon pace (aiming for 6:52).  The 400s were at 5:42 (way too fast-I have a hard time judging pace at first, plus there was no one else leading out) and 6:22. The 800s were at 6:20 and 6:14 (Steve ran with me the second lap on this one). The 1600 was at 6:29.  The recovery jogs ranged from 6:48 to 7:09.  We were supposed to repeat the workout but ran out of time.  That would have added another 3.25 miles--Yikes!  Finished with 6 stairs and .75 mile cool down. It looks like I need to find some way to run faster.

Hell Hole loop. Nice morning, but nothing too eventful. Ran 3 to 4 miles at marathon pace including along the river and down Telegraph and 300 East. Mile 4 climbing out of the canyon was 8:29. This is a great run: 1 mile easy uphill to warmup; 2 miles of gentle downhill; one mile of killer uphill, and than 3 miles of fun downhill.