Use it or Lose it

um . . . had to bag this run, and it was supposed to be a speedy one :(

Morning run on tm. Needed to redeem myself after bagging yesterday's run, so I decided to work on my speed. Last week I did 1/4 mile reps at 6.5 mph (9:14 pace) and they were hard, but doable, so today I decided to do more 6.5 mph reps. The plan was to do 1/4 mile reps if I was feeling lousy/tired, and 1/2 mile reps if I was feeling good. But, I felt really good so I made them 3/4 mile reps! :) (yesterday's unplanned rest day did me good.)

Warmed up a mile, then 

4 reps:  3/4 mile @ 6.5 mph (1.5% incline),  1/4 mile recoveries @ 4-5 mph (1.5%).

The 3/4 mile reps were hard, but not that bad.  I stopped to catch my breath for 10-15 seconds towards the end of the 4th rep, but didn't feel too bad about stopping since I was going way over what I had planned for my workout anyway. 

Then ran a bit more to finish up with 6.25 miles. 

Morning run to city creek picnic area 12 and back.  Pushed the first mile up city creek for about a 11 minute mile (was about 10 minute mile on this hill a couple years ago), then on the way home I also pushed on the hill from the base of city creek up to 11th Avenue, and also pushed hard on the short but steep hill on D Street between 11th and 12th Avenue. 

Today is an absolutely gorgeous day for running in Salt Lake City - cool, crisp, sunny with high clouds, no wind.  Ahh!

Mid morning run to capital, then up to city creek picnic area 12, then back home.  Whoa, the wind was really gusty at times during the run - felt like I was darn near blown off the road a couple times!