You get out what you put in

Going to try to remember my runs.  Sunday - ran from homestead with Xander on Nate's old black bike.  Ran around Bennion Jr. High, into the neighborhoods. 

Tuesday went to Millcreek canyon and ran Pipeline to where I could see entire S. half of valley.  Probably 7 miles but felt like 9.  Statement day and I'd skipped lunch so was running on adrenaline and lactic acid.  What's that, acidic energy?  Still played b-ball.

Wednesday - ran from Alta View Canyon sports center with sltc, saw BK and Trisha, 5.5 mile run, couldn't quite keep up last mile--still can't get used to heated runs--dropped back and ran with Trish who said she'd already done a tempo run that morning.  BBQ was awesome.  We lost softball by one run--I walked a guy and then I was the last up, popping out to a backward falling firstbase girl who had previously shown she could do the splits off first base.  Ok I guess.

Th- Ben in town, possible b-ball, rest for glorious race tomorrow.

Race results here: http://www.runnercard.com/runner/data/1825/1550/result/Mens_10K.htm

Nate won.  Greg the triathlete 2nd.  I was 2 minutes faster than Bluffdale but still obviously not in 10K shape.  Stayed with some ladies through the first water stop at 1.5, wind on the W side of the hourglass course, broke away at 2 miles, knew I wanted to find someone to slipstream on the second loop.  Found a guy and relaxed in his wake, was starting to hurt before this.  Stopped and drank on the 2nd waterstop (4.5 miles) then tried to go with the 23 year old, really hurt the last 2 miles.  Saw my time was 45 and was disappointed, then waited in the long line for a girl to say I was 42:24--the printer was down but I was elated, that would suit my 20:20 5K from the week before--it's possible that time is off.  Or maybe the 45:24 time is off.  Ben stopped a little after I finished and he said it said 44.  Don't know.  Whatever, this week was a high mileage week for me getting back into it, so I shan't be disappointed.  Walked a couple miles in the evening with Bec, went out to shop for bikes and bought a TV.  Good times.

Moved Esther and Mark on Sat.  Tried to keep Mark from going manic. 

Sun - ran from homestead along canal to 7800 S.  Heat is a killer.  Did easy bike ride with Becky on her new Seaside comfort bike.  Biked N to Wedding Park.

Ran with Slctrack club, Dane and Doug, from Macy's 7800 S 1300 E to inside neighborhood park where we had a high school track meet.  2 loops around, big hill on side.  BBQ afterward, left early to go win a softball game against another bottom of the barrel team.  Th - Sprained my lower left back on a behind-the-back move in B-ball, peer-pressured into a final game, don't want to ever let that happen again.  I had ridden my bike to the Tripp stake and rode back but could hardly sleep and my back killed.  Worked mostly in the office the next day, then Sat a bike ride S Jr with Beck to nearly Gardner village.  Might try a run today. 

Did a shakeout last Sun nite to work out the kinks in my back, 2m. 

Mon - Then speedwork with sltc.  Warm-up around Sugarhouse, then 5 800s.  Ran the first 3 with the mid-group girl, then paced with BK and Dane next and right with them on the last one at 2:56 pace. 

T-B-ball, Wed at Trial lake around the lake at dust, a jog run, about 2.5.  Saw Olaf.  Hiked to Wall lake the next day with Beck, lots of mosquitos.

Th- rest, Friday - had to buy new shoes because I accidentally gave away my running shoes to the Rescue Mission Monday, (someone grabbed them along with my sweaty running socks while I was trying to pull the TV out the back).  Got my first pair of flats and some NB trainers.  Ran a little warm-up run to try out the flats. 1m

Ran for the first time in racing flats.  It was great.  Ran nice and even the first mile, probably a little slow: 6:45, then the downhill mile in 6:30, started to pass people, then the last mile had my eye on a group including 3 pre-teen boys.  Managed to pass them all with 1/4 mile to go, right turn down hill, left turn up hill, people cheering for the boys who started their kick at the 3 mile mark.  I was sandwiched between them and then behind them, but I relaxed, found another gear and gobbled them up, I even had another gear 10 yards from the finish.  Relaxation focus is the key, felt good but I know I'm not all that special to outkick these kids, but it still feels good to know I had a kick.  Last mile in 6:36.  Nate was 5th, with Stephen Clark in 3rd unable to take $ he was mad that he didn't kick it to get 4th.  He's faster than he was before but still finishing just out of the money. 

Sun-morning ran a nice 3.5, met an older short Mexican guy and talked with him to Bridgeside bridge.  Volleyball in the afternoon and a lamppost race where I used the first to the lamppost strategy and kicking it in to be ahead of Nate through the finish. 

Sun morning - did easy N out to Bridge, met up with older Mexican guy and jogged and chatted, ran back in a light rain, nice though I did feel pretty heavy.  3.5 m

Mon nite - trying to find the motivation, talked with Erin, then ran 1175 W loop, felt pretty good once I got going.  2.5m

Tues- b-ball, even teams the whole nite; Wed morn - met up with T-ville X-country for first time, we had seven people.  The plan was to run to the Bear but we ended up running to my park 4800, it was pretty slow.  3 m Wed nite - rollerbladed with the slct club around Liberty Park, got a chance to talk to Neal G for a while. 

Left my bike at Liberty, found a good parking spot and had a good warm-up and stretch.  Asked Seth how the Olympic Trials were, he said he'd had a bad race.  Was about 15 yards from the starting line, lost maybe 30 seconds.  Felt pretty good, can't believe how many slower runners will get toward the start.  After about a mile I passed Karla, then on the 3-4 mile flat (N temple? ) I was tucked in behind three red-uniformed girls and was prepared to coast until the last couple miles but Karla passed us so I went with her.  I stayed pretty attached to her and just tried to push the last few miles, passed Doug and some others, had a pretty good kick but passed by a young Oriental guy from Texas.  Congradulated him afterwards. 

Walked from finish looking from Rylee, but didn't see her, ended up running back about a mile, then biked watching marathon finishers.  Talked to Sasha, got a look from Seth, cheered Bill, biked alongside BK the last 2 miles.  He was rolled by a guy behind from 70 yards out to 20, he thought he was going to get caught but he pulled through like a champion, put it to 40 yards by the finish. 

Nate was 16th in a new PR, only beaten by Div 1 college class runners and above, what's that on the scale, a 6? 

10 - World record holder; 9 - Olympian; 8 - Professional runner; 7 - National class; 6 - State class - college runner; 5 - HS runner/Gifted amateur; 4 - Serious runner; 3 - Recreational runner; 2 - Jogger; 1 - Walker

Rested for 2 days after Des News, probably could have run but want to play it smart.  Ran Sun morning around golf course.  Lots of people but no problems, felt pretty good, legs were taking a workout over the grassy terrain.  4.5 m

Mon morning - with T-ville to Dimple Dell, soft woodchips, my calves took a beating and I had to walk, Jose did really well, on the way back the uneven terrain and hills make it hard to get into a rhythm.  Then we saw the huge Alta team, 20 m out and back, 5 m  Was going to go with track club but just didn't feel like it.

Got a nice charlie-horse above my right knee at B-ball so didn't run Wed morning with T-ville, ran with Track club along JRP, biked to dogpark and ran with Karla and CMU soccer girl, about 8 min pace out, faster back.  I stopped at home and picked up my bike that nite after Shepherd group with Conklins.  Becky tried to make her way through the neighborhood and came home angry.