Mike Kirk has been paroled to Idaho

Did a small warm up. Started off with Sasha but he was looking great. Ran with the goal of hitting marathon pace on the downhills. Stayed at a tempo effort for the first four but kind of fell asleep on the fourth mile. Next two miles too fast (4:50, 4:53). I was with Darrell from WRC. Let him go because he was going faster than my marathon pace. I knew Neil was catching me but stayed the course. No surge here. He passed after 10. Another sleepy mile (5:30). Refocused and finished. Graf ran the last 100 meters with me. Legs felt fine afterward.

Sasha looked great. He has put himself in shape to qualify at St. George.

Millcreek with Bob and Bandy.  We met on Wasatch and ran to Rattle.  Climbed to Pipeline.  Ran to Elbow with a stop at Church for water.  Ran back down the road at a decent clip.  Legs bad on the uphills but good on the flats and downhills.  Felt better at 90 minutes than 30.

Footbridges, 5 mi, AM.  Legs okay.

Parley's, 8 mi, PM.  Felt almost recovered from the last two days.  Also hiked with the family today. 

Dog Park +.  I ran at an okay pace on the way out.  I tried to work the 17th & 18th mile of the DN course on the way back.  6:10, 6:09.  Not real fast but I was running into an approaching storm.  By the time I crossed Parley's the wind was blowing me off my line.  The bikers headed north were going extremely fast.  My legs feel pretty hammered by Saturday and Sunday's runs.  Sunday had almost 2000 ft of elevation gain.

Burch to Rattle, 7.5 mi, AM.  Easy day, easy run, very flat.  It was shorter than I planned to go but it was Mason's first day of Kindergarten.

Burch to Church (big rock) to Elbow, 8 mi, PM.  Nice and easy. 

Old Mill, 10 mi, AM. Did my standard 7 x 2 min surges with 2 min run recovery. I can still feel my calves. Overall, a good workout. 67 minutes. More tonight?

No luck on the PM run.  The treadmill is almost fixed (fuse).  We had back to school night, PTA, co-op, etc meetings to go to.  yipee. 

Footbridges, 5 mi, AM. I'll get more later. Tomorrow will be a long run on trail with Peter. He is racing the WF 100 and trying to break 26. I'll do 22 with him (big mtn to big water). Calves were hammered yesterday during my workout but I recovered nicely throughout the day.

Dog Park, 10 mi, PM.  I felt good but wanted to hold back.  Today was about mileage and I don't want to follow speed with speed.

Big Mountain to Big Water with Peter.  I paced Peter for 22 miles of the Wasatch 100.  Guessing we ran 1/2 of the time.  Peter looked great at Big Water.  I saw Corbin at Big Mountain.  He was running a smart race.  At last check he was third.  This will be my long run for the week.  I'm sore from being out for almost 6 hours climbing mountains.

Burch to Rattle, PM.  Tired from yesterday.

Footbridges, 5 mi, am.

 Zoo Loop, 9 mi, later am.  Legs still sore from 100 pacing.  Tried to run steady without effort.  60 min.

Ruth's, Tempo.  Soreness subsiding but still there.  49 min to Ruth's, tempo from Ruth's to DN 17 mile mark.  Legs blah feeling from 100 pacing.  I didn't run very far on Saturday but I was on the mountain for almost 6 hours.  I think that took more out of my legs than I thought it would.  Ave HR for 3+ miles 166 @ 5:30 pace so my body is there.

I weighed almost 6 pound lighter by the end of the run than I did before breakfast.

Footbridges, 5 mi, am.  Easy until I saw the Skyline XC team.

Burch to Rattle, 7.5 mi, later am.  Quick turnaround between runs today.  The teachers have a planning day so I only had a two hour window to take Adrienne to school, run, then pick up Mason.  Wanted to go longer but I barely made it back to pick up Mason. 

Footbridges, 5 mi, am.

Old Mill, 10 mi, pm.  7 x 2 min w/ 2 min rec.  Windy, in racing flats. 

Footbridges, 5 mi, am.

Parley's, 8 mi, pm.  Legs and feet very good after running fast in flats yesterday.

Spruces CG to Desolation Lake + Ridge.  Easy but I still climbed over 2000 ft.

Spruces CG to Desolation, Wasatch Crest to Scott's Pass, Road to Spruces with Bob.  Stopped by a big moose in the first few miles.  Easy to Deso then battled wind to Scott's Pass.  At times the wind was strong enough to knock me across the trail.  I enjoyed the road more than the trail after battling the wind.  Felt good after being out for 2+ hours and 3000 ft of elevation gain.

Burch to Point, 67 min.  Legs heavy from 5000 ft of climbing (and descending) over the weekend.  Otherwise, my body is good.

Dog Park + DN 15.  Ran steady for part of the run, sub 6 for several miles.

Burch to Point. Had a biker tell me it was 9.58 mi round trip but she also couldn't put her rear wheel on without a committee.

7 x 2 min w/ 2 min rec, Skyline Track.  Held 5 min pace or better, each interval faster, 400 m/ 2 min rec.  Max HR 181.  HR fell as the workout progressed.

Dog Park, easy.  Battled wind on the way back.  Legs slightly heavy from too many left hand turns yesterday.

Millcreek.  Same run as a few weeks ago; 2000 ft of elevation gain, long downhill on the road after 80-90 minutes of running.  We were snowed on at Log Haven.

Treadmill, 5 mi, am.  Easy.

Tanner's.  New route, sort of.  I ran Parley's until Tanner Park.  Then I ran into the park and crossed the new footbridge.  It added some time and more importantly, some dirt.  I'll gmap it later to see the difference between the two routes.

Burch to Rattle, no time.  I ran comfortably fast for the entire run.

Planned day off.

Treadmill.  3 x 1 mi @ MP.  Felt very easy.

Tanner's.  Mixed rain & snow.  Very pretty.

Ruth's.  Run felt very easy.  Fastest time for this run ever with very little effort.  4 min faster than last "good" St. George.  Saved some for next Saturday.