A clydesdale no more!

I have no plan for this week other than run whatever feels right for each day.  My biggest priority is to get my right tibia healed before starting SGM training next week.  Started out slow and progressively picked up the pace throughout the run.  Felt pretty good once I got going.  The haze from the fires is starting to get pretty bad.

Total Time: 54:12 (7:25/mile) 

Planned to run to Farmington Bay but couldn't get across the construction of the Legacy highway.  Headed out through West Bountiful instead.  Other than a little ache in right tibia, I felt pretty good today.  I'm heading out to Pineview to do a little cross training on the wakeboard.

Total Time: 53:51 (7:23/mile) 

Decided to change things up today and do a little trail running.  Drove up to the Mueller Park canyon entrance and ran up to Elephant Rock.  It was a nice change from the usual pounding of the pavement.  It was cool and relatively quiet.  I'm not positive on the distance but have heard from others that it is 7 miles round trip.  My arms and neck are a little sore from wake boarding yesterday but it is worth it because it was an absolutely perfect day on the lake.

Total Time: 59:16 (8:28/mile) (33:15 going up, 26:01 coming down)

I wanted to get in a little faster running today in preparation for the Des News 10K in a couple of weeks.  Warmed up with 3 easy miles then ran a 4 mile tempo run.  Started out with what felt like a comfortable pace and ran the first mile in 6:20.  I started to get a little lazy during the second mile and I had to focus on my pace a little more.  I was behind schedule halfway through the second mile but picked it up and ended up running 6:19.  I was only going to run 3 miles at tempo pace so I pushed a little harder and finished in 6:13.  Felt well enough to run another mile and ran the 4th mile in 6:16.  Averaged 6:17 for the 4 tempo miles and felt pretty good.  The route was slightly downhill but not as much as the Des News course.  Cooled down with 2 easy miles.  It was warmer this morning and the humidity was a little higher so I was soaking wet after the warm up.  The little rain during the cool down felt good.

Total Time: 1:05:36 (7:17/mile)
 

Amy had to go to work very early this morning so I had no time to run today.  I'm going to fall a little short of my mileage goal for the week but I guess it's the week to do it since it is the week before the start of formal training for SGM.

After taking an un-planned rest day yesterday, I decided to run a little faster on my long run this morning.  I wanted to get a feel for sub-3 marathon pace and see if it is a reasonable goal going into training.  Ran the first 6 miles at a relatively easy pace (7:45/mile, HR=140).  Wanted to run the next 5 miles at 6:52/mile and maintain as consistent of a pace as I could.  First mile was 6:42 (oops) followed by 6:51, 6:44, 6:47, 6:53.  Averaged 6:48/mile and my average HR was 165 and peaked at 175.  Heart rate was way too high for MP effort and the last mile felt more like 1/2 marathon pace.  I am a little discouraged to say the least.  I know that it is only 1 run but I expected the pace to feel a little easier.  Since this has been a pretty easy week of running I thought that I would have more energy for today's run.  Finished the run with an easy mile (HR still stayed in the 160's despite the near 8:00/mile pace).  

Finished a low mileage week with a low mileage long run.  I would have liked to put in a few more miles today but I'm heading up to Midway to celebrate my wedding anniversay (lucky 13).

Total Time: 1:29:25 (7:27/mile)

Avg HR: 151