ACorn's Blog

South Temple to V Street then 400 South up to Sunnyside on to Arapeen and then did the last half of the Haunted 1/2 course. 

Did 6 x 1 minute on/off pickups during miles 9 and 10. Longest run in a while. Maybe one day I will enjoy long runs. 7:30 ave pace for the run

7 easy looping through the Aves. 

Slept in as late as possible then jumped on the treadmill.

.5% incline

1.2 wu @ 7.5 mph

Workout was 8 x .3 starting at 10.6 mph for first one and increasing by .2 each rep until last rep at 12 mph.

Did equal recovery of .3 between reps at 7.5 mph

Cooled down to 6.2

Ran at lunch while Jing walked. Drove to the Capitol then went 2 miles up the canyon and tried to push it back down to the canyon gate. Not overly successful, I died a bit the last half mile. Just didn't have much fight today. 

Left knee was a tad sore at start of run but felt fine after a couple of minutes. Will ice and elevate tonight. 

Went to Liberty Park but still had a touch of soreness under kneecap, nothing major just a 2 out of 10 on the pain scale. I could've run on it like I did yesterday but decided against it. Most of my runs are hilly so that could be part of the problem or it may just be part of increasing mileage.

Fortunately, my old IT band problem hasn't flared up at all. I will be riding the bike and swimming for a couple of days. Maybe even some elliptical if my self-esteem allows it. 

Spent half an hour on stationary bike. 

7 miles with James on the JRP. Knee warmed up after a minute and felt fine the entire run. 

76 degrees at 5:45 isn't ideal but still a great run. Always fun chatting with James.

Met James and Scott at Liberty Park. My wife drove us up Emigration to Big Mountain. 

James and Scott were scouting out the Des News Half course. They were planning on doing a 5 mile tempo on the course, I figured it would be a good opportunity for a longer run and an aided tempo. 

We warmed up 2 miles and then started the tempo. Great temps but there was a very slight headwind.

Splits were:

5:51, 5:49, 5:45, 5:41, 5:37

James was on my heels. I've noticed on tempos that for me the first mile usually feels the worst.

Ran 6.5 more with a mile in 6:15 on South Temple. 

Thanks to James for the invite, longest run for me in almost two years.