Going With The Flow

AM - Easy run in the morning 6.0 miles.

PM - Hiked the Delicate Arch 3.0 miles. It is AMAZING! Then went on a 2 mile guided hike through the Fiery Furnace. So much fun - lots of arches, slot canyons, etc.

AM - Meant to only run 12, but had to do some backtracking that added 1.5 miles so total 13.5 miles. Started off slow (uphill for 5 miles), ran around Ken's Lake and back into Spanish Valley. The last 4 miles was fun b/c it was about 2% downhill and fast. Picked it up to marathon 6:15 pace for about 30 minutes, which made me feel strong.

PM - Hiked 3 miles to Fisher Towers. Wow! They are so tall! Started to feel a little fatigued from all the activity and miles for the last few days. After eating lunch, we did some 4WDing on Onion Creek Road up to the Onion Creek Narrows for a 2 mile hike. Another great day. Drove back to SLC in the evening.

AM - Easy horsepark loop. 8:10 pace.

PM - 3.6 miles around Sugarhouse Park easy. Not looking forward to 6 x mile tomorrow morning...

AM - 5:20am came way too early this morning, especially for a workout! Drove up to Liberty Park and ran a 1.5 mile warmup at 9:30 pace (haha).

Workout was 6 x mile at 5:50-6 min pace (half marathon-ish pace) with a 0.4 jog in between. Ran the first mile way too fast, then made a modified goal to stay under 5:50 pace. Miles were 5:43, 5:47, 5:49, 5:45, 5:50. 5:49. I'm still not sure how I managed that. By the last two, I could feel the lactate build-up.

From now on, I think these kinds of workouts are going to have to be in the afternoon. It's too cold and dark and early to be moving that fast! I seem to get really cold after hard efforts (working hard to recover I guess), and today I had to crank up the heat in the car for 30 minutes so I wasn't shivering.

Interesting article about changing womens world records - http://www.chicagotribune.com/sports/globetrotting/chi-running-leaders-shoot-the-sport-in-the-foot-20110920,0,7682022.column

AM - 4.4 miles horsepark loop at 9 min/mile. Seems like the harder and faster the workouts are, the slower and shorter the recovery runs. 

 Interesting read about caffeine. http://runningwritings.blogspot.com/2011/08/caffeine-and-running-effectiveness.html

PM - Easy 2.9 miles easy.

AM - 6 miles to Sugarhouse and back. 8:15 pace. 

Probably doing a longer run early tomorrow morning in SLC area - 15 miles total, 12 around 7:15 pace and 3 at 6:20 and below. Let me know if you want to join!

Also, my parents are still in town this weekend. I think they are a little burnt out on hiking from doing it the last 6 days, so I'm trying to think of other fun activities. Any ideas?

AM - 15.2 miles with Emily (ebates). We had a great run, started at Liberty Park, down 900E, up 2100S to Wasatch, across then down Sunnyside. I think this is similar to Allie's Sunnyside Down loop?? Fast finish with 3 miles around Liberty Park, 6:20, 6:16, 5:55. Average pace 6:52 (really good!). I was happy to be able to hit my half marathon pace on mile 15 for this run - gives me confidence that I have a lot more endurance than I had before TOU Half. :)

http://connect.garmin.com/activity/116666104

I hit the exact mileage that I wanted to this week. A little cutback from 80 to 67, next week down to 60, then 50 for Long Beach Half!

PM - Went up to Brighton for a nice hike up Twin Lakes, 3 miles ~750 ft of elevation. Very pretty - colors are starting to change!