Run

Club run down Riverside to Maverik and back along the trail. I ended up running with Rodney for the second half and he was pushing the pace a bit around 7:20 when I would have preferred around 7:40 as I'm still recovering from Saturday.  I'm still a little sore in the calves but feel better after the run than before.  

Rodney's got some strong goals for Dixie State Cross Country and he's got a ton of talent.  Also met Richard Winn for the first time. Very warm out today, and humid too! Kami ran with Megan so I didn't pick up any extra mileage there, which is good for this week.

Speed workout at the track: 1 mile warm up, 0.75 mile strides, 12x400 with 200 recovery, 6 stairs, 1 mile cool down. The 400 times were

• 1:21.5
• 1:21.7 
• 1:23.9 
• 1:23.1 
• 1:24.0 
• 1:22.4 
• 1:22.4
• 1:23.5
• 1:22.3
• 1:23.2
• 1:21.5
• 1:22.5

Still a little sore from Saturday, especially in the right calf; quads feel great though. Almost threw up on the the last one, but overall pleased with the results. Was aiming for under 1:25, so I hit it pretty good. Crazy to think that in order to run a 5 min mile I'd need to do 4 of these in a row under 1:15!

Justin showed up today, so it was good to have him there.  Off to Salt Lake this afternoon and then to Idaho for the rest of the week. It should be fun to run in a different place. 

In Salt Lake on our way to Idaho. Ran 4 easy miles with Wade around their neighborhood in East Millcreek; avg pace around 9:15. He went home and I ran up to Barb's house, past our old place on Hartford Street, past Arn's duplex on Atkin Avenue and back to Jan & Wade's; avg pace around 7:45. Nice cool morning, at least to me.

In Pocatello for Kami's family reunion. Got up early and ran from the hotel past Kami's grandpa's old place to the west end of Quinn Road, north to Chubbuck Road, east to Kami's old house and back. The weather guy said the low was supposed to be 51 so I wore a long sleeve shirt and went outside with my gloves, but ended up not taking them and wished I'd wore a short sleeve shirt.  Pocatello drivers don't seem to know how to pull over for runners.  Only saw about 3 other runners on the road. 7:37 avg.

Ran south down Yellowstone Ave then turned west and northwest through an industrial park. Needed a bathroom, but couldn't find one for another mile or 2 when I finally found a park. Wandered through some neighborhoods and eventually back to the hotel. 7:42 avg but I seemed to have a lot of stops.

Running down Yellowstone I was on the asphalt most of the time. As some hick in a pick up passed me he turned on turned on his CB bull horn and yelled at me "get on the curb!" I looked back and was pretty sure he wasn't a cop so I gave him the bird.  Total jackass.