Run RF

Ran with Jake Rob and the Alta guys up at Alta.  Nice 11 miles in the bank.

Six at night, feeling good.

Run up and back City Creek Canyon all the way to the turnaround. It was a nice morning if a bit humid. The hills after mile four get quite a bit steeper which added to the difficulty.  I was ~64 out and ~53 back.

 I will be celebrating our nation's independence with a shower beer today. Go America.

Aves run

Sugarhouse and Liberty, quite a bit more humid than the past few weeks.

Run around city creek, Salomon is hosting a run from their City Creek location today with some giveaways.  Should be a good time, starts at 6:30

Run Up CCC with the ragnar group, did not win anything.

Aves

Alta run with Jake, Rob and coincidentally the Alta boys team.

4.5 doing shoe testing for Jake

Four loops of liberty in Jake's SSS (Secret Saucony Shoes). Stopped at the 7-11 1/2 mile from my house to get my free slurpee, great recovery drink.

Easy run around the aves before the TOUR DE RUN tonight.

But much more importantly

STAR TREK 2: THE WRATH OF KAHN

is playing at the Tower this weekend in SLC, words cannot describe how excited I am for this.

10k was rough, my quad went dead on the climb portion, but felt better on the descent and flat the second half.  I wasn't really winded from it either.

4.4 for stage 3 went better, after losing 5th position I put 1:30 on the guy to finish on the podium as it were.

Rest was WU/CD.

Ran down to 9th and 9th, Watched TWOK, ran back home.

Legs are a mess after the Tour, just going to take er easy.

Seven in Liberty, not great super gassed after.

Legs finally starting to feel better, good since Des News Half is Wednesday.

J. Ranch with Krah-dad and Pete, felt pretty good despite being out way too late for my friends going away party.

Quick 6 before my sister and mother get in and we head down to MOAB.

Was down in Moab and ended up hiking Devil's Garden (Back on primitive loop) and Delicate arch. Ran a mile back in town to my friends house and back who graciously picked up my number for me.

I'm amazed with how fast I ran, after barely being able to run last week and a full day of hiking and driving yesterday.  My garmin was dead so I don't have any splits or an official time yet, but I felt better than I have in a half marathon and was actually catching guys for once.  I finished a few seconds behind Ben Van Beekum and just didn't have enough in the legs to kick that last bit.  It was great seeing pretty much everyone that runs in Utah out today.

Hiked Desolation Lake with mom and sis, legs didn't fall off.

One mile is a shade under 10 minutes, legs hurt too much to do more.

After yesterdays disaster I threw on my calf sleeves and tried not to move much. I met Josh, Adam H and Fritz at Steiner then ran up to Wasatch and back. Legs were more cooperative but still sore. Now getting an oil change and inspection!

Ran down to Sugarhouse and tested some shoes for Jake, my L quad was still a bit off so I got a ride back instead of getting over 12 today.

6 around the aves in SSS.

Two loops of Liberty in the SSS.