Slow Distance & Hills Run 9 Mile SF to Maple Mountain Time: 1:30:45 – Cal: 1235 – HR avg: 170 – HR max: 183- Rate: 5.5

Nice little dstance run. Not as long as I would have liked to go but it started to get cold out.

Class Stairs & Hill Run about 2 miles – RB stairs Time:16:33 – Cal: 216 – HR avg: 166 – HR max: 184- Rate: 6.5

The workout was actually pretty tiring. Especially those darn RB stairs. I hate the RB stairs!

We had a big group run the Spanish Fork Memorial Day 5k. It was a ton of fun. Tammy, my Mom, Merri Hacket, Karen Grant, Brandon Carter and myself all ran the 5k. Broc ran the 1 mile fun run. Everyone did awesome and we cleaned up with medals.

Merri came in first in our group, 4th girl overall and second in her age group with a 20:23
I came in second in our group and 2nd overall in my age group with a 21:55
Tammy came in 3rd in our group, 7th girl overall and 4th in her age group with a 22:25
Brandon Carter came in 4th in our group and second overall in his age group with a 22:35
Karen Grant kicked butt, came in 7th overall in her age group with a 2 something
My mom came in second overall in her age group with a 29:43

The big story is that Broc ran his first mile. He finished in 10:19. He is four years old and ran a 10 minute mile! He is destined for super-stardom!

Mile 1: 6:26 Mile 2: 14:56 (8:30) Mile 3: 21:22 (6:26) Mile 3.1: 21:55 (33 Seconds)

Race Pace Run 3.1 Time:21:55 – Cal: 355 – HR avg: 188 – HR max: 201- Rate: 10 - Pace: 7:04

Race Pace Run 7.03 miles in Spanish Fork Time:56:52 – Cal: 885 – HR avg: 184 – HR max: 191- Rate: 8.5 - Pace: 8:05

New time adjusted 10k Personal Best 50 minutes and 9 seconds

Nice little training run. I ran the Spanish Fork Memorial Day 5k course as part of the run. The route was pretty darn hilly.

Today has been a great day so far and its only 11:30am. Last night I was able to complete 2.5 math lessons. I got a good sleep last night and dreamt about smoking people in a race and woke up not feeling so sick as I have been the last 2 weeks. And best of all today we ran 400s (speed workout) as a running class. Although it was tough I felt great!

Morning training breakdown: Slow warm-up mile at about 8:30 pace. 4 x 400. 1) 1:20 2) 1:22 3) 1:24 4) 1:25. We then did some short stretches and I ran the 800 meters back to the Richards Building in 3 minutes. I felt so good I decided to do 4 more 400s so I busted those out 5) 1:25 6) 1:30 7) 1:35 8. 1:34. I then stretched for about 20 minutes. What a GREAT morning. I wish I felt like this every morning.

Afternoon Workout: I rode the Salem Spring Tri bike course with Brandon Carter (12-13 miles). Did it in about 36-37 minutes. I felt pretty good with the bike performance. I hope to keep the bike portion under 40 minutes for the tri coming up