A clydesdale no more!

The schedule called for 5X600 but I decided to bump this up to 5X800 again with 1/4 mile jog in between each.  Warmed up with 2.25 miles of easy running and my legs felt heavy.  I was targeting 6:00/mile pace and plugged the course into Sasha's Course Tool to get an idea of what the real pace would be.  According to the tool, the first repeat should come in around 3:05 and the remaining repeats should be around 2:55.  These time are consistent with times that I have run in the past.

Repeat	Split	Pace/Mile
1	3:01	6:02
2	2:55	5:50
3	2:57	5:54
4	2:57	5:54
5	2:47	5:34
Average	2:55	5:51

I felt surprisingly good during the repeats.  I was able to run relatively smooth and felt comfortable.  I pushed the pace a little during the last repeat but I wasn't killing myself.  I probably should have added a couple of repeats at the end.  Finished by running 3.25 miles to cool down.  Counted my stride rate during the cool down and it was 172.  I felt as though I was turning over a little quicker than normal since I was counting.  I think that my stride rate is actually a little slower than that.  This is something that I am going to keep an eye on.  I need to focus on a quicker turnover.

Total Time: 1:07:47 (7:32/mile)
Avg HR: 154 (peaked at 177 during repeats)

Ran up to the Bountiful Temple and back home.  Pretty decent hills on this run.  I tried to maintain a steady effort on the way up.  Pace dropped to 10:00/mile during mile 4 but heart rate stayed around 160.  Tried pushing the pace coming down.  Felt good at the beginning of the downhill but then form started to get sloppy so I backed off a bit.  Overall, I feel good about today's effort.  Right tibia flaring up a little.

Total Time: 1:26:22 (7:51/mile) (46:40 on the way up/39:42 on the way down)
Avg HR: 150

Super easy run.  My legs are a little sore from yesterday's hilly run.  Ran the usual recovery run route out to the golf course and back.

Total Time: 49:27 (8:15/mile)
Avg HR: 137

Warmed up with 2.25 easy miles.  Ran 4 miles at 10K pace.  I've never actually run a 10K race so I just estimated what my pace would be.  I wanted to keep the pace below 6:27/mile (40:00 10K).  I felt very good during the run.  Mile splits were: 6:24, 6:22, 6:12 (gravity assisted), 6:25.  I started to wear down a little towards the end but I felt as though I could have held the pace for another 2.2 miles.  Average HR was 168 for the 10K pace miles.  Finished with 3.75 miles averaging 7:28/mile.

Total Time: 1:12:06 (7:13/mile)
Avg HR: 156

Easy effort run on a hilly course.  Right calf is a little sore.  I have noticed for past few weeks that my right tibia is sore immediately after a hard run then my calf is sore the next day.  Haven't used the stick for a while.  It seemed that everything felt better when I was using it regularly.

Total Time: 49:48 (8:02/mile)
Avg HR: 148

Woke up feeling nauseous and light headed.  Not sure what the problem was.  It took a while for me to feel comfortable enough to head out the door.  Was planning on tunning an easy pace today anyway so I just started off at a comfortable pace.  Felt horrible for the first 7 miles.  Couldn't really get in a groove.  Shoulders were tight and legs felt "clunky".  Started to feel a little better and was able to pick up the pace for the last half of the run.

Total Time: 2:22:38 (7:50/mile)
Avg HR: 144