Going With The Flow

AM - 9.4 miles in the parks and neighborhoods close to home. 8:20 easy recovery pace. My feel hurt today! 

PM - 3.7 mile bike ride shakeout with Jake.

So glad we get another beautiful weekend day. Planning to relax and try to not eat all the Cookie Squares I made yesterday!

AM - Easy 6 miles to Sugarhouse and back. 

PM - 6 x 200 average 39.4 seconds. I haven't run this fast in a while, but my hamstring felt great. My legs are much more used to marathon pace, that's for sure!

HAPPY HALLOWEEN!!! This is one of those days where it would be fun to have a little kid to take trick or treating :)

AM - Was planning to do 10 miler then saw it was pouring and went back to bed. Will do it this afternoon instead.

PM - 10 miles around Millcreek. Turned out to be a nice fall evening run. 8 min pace. 

Video of Jake at the track yesterday doing his workout. Did it in slow motion so we could look at form. He is a perfect midfoot striker and looks so smooth, even when running at sub-5 min pace. The song just makes me laugh :)

Halloween on the track from Jake K on Vimeo.

AM - 2 miles on the treadmill.

PM - Workout this afternoon. 9.5 miles total.

3 mile tempo (6:09, 6:22, 6:17), 0.5 mile jog
1600-1200-800-400 (5:40, 4:14, 2:45, 1:19) with 400m jog between
1 mile (6:13)

The 3 mile tempo felt harder than marathon pace usually feels, not sure why. I haven't run fast intervals in a long time, so that was quite a shock to the system (16 and 12 at 10k pace, 8 and 4 at 5k pace). The final marathon mile did feel pretty easy in comparison though. Hard workout today.

AM - JAJA Run 7.75 miles. It's so dark in the mornings! Not sure if I'd rather have the extra daylight in the mornings or in the afternoons (with daylight savings time coming up this weekend). 

PM - 5 mile bike ride. Hamstring bothering me a litle.

Turn the big 25 today! :) I gotta say, this past year has been the most exciting and adventurous year ever.

AM - 6 miles up to Sugarhouse with Jake and back home, easy. Thank you for all the birthday wishes yesterday; it made me feel special.

Just wrote an article about the importance of having confidence for a race. Link here.

AM - Weather conditions were not good to do our 4-3-2-1 tempo workout this morning. 2 mile shakeout.

PM - Afternoon conditions turned out to be much better than expected for the workout. Temperatures were about the same as expected for the marathon in two weeks (40 degrees). I'm really glad we decided to wait until the afternoon when the snow had melted off the road. I wish that Adam and Devra still could've joined us, but there will be plenty more runs in the future :) Emily Bates did the workout with me.

We went out to the Frontage Road by I-80W again. There was a due west headwind about 10 mph. After a mile warmup:

Headwind 4 miles  6:17 pace. 0.5 mile jog.
Tailwind 3 miles.  Felt so much easier!! 6:14 pace. 0.5 mile jog.
Mix 2 miles. 6:03 pace. 0.5 mile jog.
Mix 1 mile. 5:37 pace.

3 mile cooldown to end it. I feel great about this workout. I can feel that I have a little more in my legs with the 15 mile drop in mileage this week. Only one hard workout left!