A clydesdale no more!

Epic failure at the track. Intent was 12x400 but only got half of it in. Warmed up 1 mile then started the workout. First one was 80 seconds and they got progressively worse. Ran the last in 89 and I was done. Rested for a minute and thought about restarting but gave up and went home. Obviously VO2 is my major weakness. That and a the complete inability to push through any hint of discomfort. 

One run during the workouts at Firehouse.  Very tired today.  My weight is down a few pounds so I think I may be operating in a state of dehydration.

Eight on the LPT.  Averaged 8:00/mile on the way out and 7:10/mile on the way back with the last mile in 6:48. I'm so tired that I took a power nap when I got home before heading to work.

Cardio day at Firehouse including a 13 minute run. 

Four miles uphill then four miles downhill.  Kept the effort as easy as possible on the way up and pushed a little coming down.  Averaged 6:38/mile for the 4 downhill miles.

Gym was unavailable this morning so I just went on an easy run.  Averaged 8:00/mile on the regular 5 mile loop.

Got a little later start than I hoped for so it was a little warm.  Ran to Bountiful pond with the intent of runnng around Farmington bay.  Unfortunately, it is closed and there is no way around the gate so I just headed back to the LPT.  Held a steady pace the entire run (7:43/mile). 

6 x 1/2 mile repeats on the LPT.  I was a little smarter this time and picked a more reasonable pace.  Targeted 6:10-6:15/mile which is probably still a little faster than my 5k pace.  Splits were: 3:02, 3:07, 3:08, 3:05, 3:07, 3:04.  Good, solid effort but didn't kill myself.

One mile at firehouse. Feeling very overweight. 

A couple of slow runs at Firehouse. 

Feeling incredibly tired.  Really didn't want to run this morning but I eventually got myself out the door - 2 hours after I planned.  Started with an easy mile then ran 5 miles at tempo pace.  Since I was so tired, I was only shooting for anything under 7:00/mile.  Really struggled on the first one but was able to get into a groove and ended up averaging 6:47/mile.  Splits were: 6:50, 6:48, 6:45, 6:44, 6:46.

Sixteen minutes of running at Firehouse.

Took the family to Yellowstone and paced the half marathon with Becky.  We picked the 2 hoiur time slot thinking we would have a nice and easy run and be able to enjoy the rest of the weekend.  The course ended up being a lot tougher than we thought.  First 4 miles were through West Yellowstone and on some dirt roads but were very runnable.  Started to get tough during the 5th mile.  Mile 6 was a tough uphill.  It continued halfway through the 7th mile then there was some downhill.  The only problem was it was all on trail and was very technical.  A few runners ended up going down.  We finished right on time.  It was a lot tougher than we expected.  The 9:09 pace felt like 8:00/mile effort.

Went on a short Father's day run with Gracie in Island Park.

10 minute run at Firehouse.

8 on the LPT with Tara.  Easy on the way out.  Picked the pace up on the way back to low 7's with the last mile in 6:30. 

Two runs at Firehouse.  First time I have felt decent at the gym in a long time.

Finally decided to take the plunge and actually race a race.  Since I got a free entry from work, I was considering backing out up until I picked up my packet.  Once I got my bib, racing actually sounded a little fun.  We got to the bus loading right at the cut off time.  I had to make a pit stop and Becky had to run back to her car to get her bib so we missed the last bus.  Luckily, there were 50 people who were unable to load so they had to send an extra bus to pick us up.  Got to the starting line with just enough time to do the usual pre race routine.

My goal for the race was anything under 1:30.  The start of the decline in my running was the Timp 1/2 in 2011.  The course is very similar to this one (first 9 miles identical) and I barely snuck under 1:30.  This race would give me a good idea as to where my fitness is.  Started out at a very controlled pace.  My focus was to maintain this effort the entire run.  I used a 1:30 paceband as a guide and I was consistently 10-15 seconds ahead of pace.  I knew that the real test started at mile 9 once we were out of the canyon.  I was still feeling good and was able to maintain a good pace.  Mile 10 was a bit tough mentally but I was able to get through it.  Once I got to the top of the short hill during the 11th mile, I knew I was home free.  Maintained the effort and was able to pass a few runners during the last 2 miles.  Finishing 3 minutes faster than I did in 2011 was very satisfying.

I still need to work on the mental toughness aspect of running.  I put in a good effort but konw it was not as uncomfortable as it should have been.  I'm curiLuckily, there were 50 people who were unable to load so they had to send an extra bus to pick us up.  Got to the starting line with just enough time to do the usual pre race routine.

My goal for the race was anything under 1:30.  The start of the decline in my running was the Timp 1/2 in 2011.  The course is very similar to this one (first 9 miles identical) and I barely snuck under 1:30.  This race would give me a good idea as to where my fitness is.  Started out at a very controlled pace.  My focus was to maintain this effort the entire run.  I used a 1:30 paceband as a guide and I was consistently 10-15 seconds ahead of pace.  I knew that the real test started at mile 9 once we were out of the canyon.  I was still feeling good and was able to maintain a good pace.  Mile 10 was a bit tough mentally but I was able to get through it.  Once I got to the top of the short hill during the 11th mile, I knew I was home free.  Maintained the effort and was able to pass a few runners during the last 2 miles.  Finishing 3 minutes faster than I did in 2011 was very satisfying.

I still need to work on the mental toughness aspect of running.  I put in a good effort but konw it was not as uncomfortable as it should have been.  I'm curiLuckily, there were 50 people who were unable to load so they had to send an extra bus to pick us up.  Got to the starting line with just enough time to do the usual pre race routine.

Heavy cardio day at Firehouse including 3 runs.

Eight miles on the LPT with Tara.  She was nice enough to let us go easier today as I am still a little sore from the race.  8:00/mile on the way out and 7:30/mile on the way back.

13 minutes of running at Firehouse.  Ran most of it with Becky.

Ran to the top of 1800 S. and back home.  Very slow today compared to the last time I ran it.  I had no energy so just took it easy. 

Two runs at Firehouse. 
 

Dropped my girls off at soccer practice then hit the Rio Grand trail. Their practice was 2 hours long so my plan was to run 15 miles and keep the pace just under 8:00/mile.  First 10 miles felt great.  I started to really wear out the last 4 miles.  Couldn't find my hydration belt so there was probably an issue with fuel.  Averaged 7:50/mile for the run.

Started the morning with a mile warm up then 5 times 2 minutes on and 2 minutes.  The "on" time was a little disappointing.  Averaged 6:05/mile pace which is a bit slow for that short amount of time.  Since it was a light speed session, I went home after the run and changed my clothes then went to Firehouse.  Good total body workout today,  Included a couple of runs which I took super slow.