A.M. "T" workout from Jack Daniels. 6x1 mile at threshold pace, with one minute recovery. Threshold pace is approximately 5:15 per mile for me, so I figured mile repeats would be perfect. Talked Kenneth Richardson into joining me, he is still recovering from nasal surgery, but agreed to come run it and see where he is fitness-wise. Warmed up from my house to Weber High's track, did some strides and got going. The sprinklers for the football field were going all the way around the inside perimeter of the track, and we would often get blasted by them as there was definitely some overspray that landed on the track. Actually, there was quite a bit of overspray. It was very welcome, however, as it kept us cool the entire workout. Our mile repeats went as followed: 5:18, 5:19, 5:17, 5:13, 5:10, and 5:03. The last lap of the last one was more of a VO2 max effort, but I didn't mind too much at that point. Ken did great and is in better fitness than I think he allows himself. I felt pretty good the whole time and was never uncomfortable, save for the last lap of the last one. Jogged home, scarfed down some breakfast, showered, changed, and headed to the airport to see the arrival of Elder Nick Fisher from the Philadelphia Mission. He ran for me at Weber High, where his prs were 9:22, 4:12, and 1:54 for the deuce, 1600, and 800. He'll be joining the Weber State team this fall and I believe he has a bright future ahead of him. At the airport he said the thing he wanted to do the most was go for a run, so we agreed to meet up in the evening and go for a run.
P.M. AnnMarie, Myles and myself went to Nick's house for a BBQ and a little run, Nick wanted to run this trail that winds its way up to Powder Mountain ski resort. I didn't want to curtail his wishes by reminding him we'd be starting at well over 5000 feet and going up from there, I figured the run would let him know that. We made it up 17 minutes, then turned around and it took us 13 minutes to come back down. I'll call it four miles. I remember my first run after being home from England--I felt like someone had my head in a c-clamp and was standing on my chest. And that was a 3 mile run! Welcome home Nick. | 