A clydesdale no more!

The plan was to run 12X400 at the Woods Cross High School track. Ran an easy pace to the school (2.25 miles) and found that the gate to the track was locked. They just installed artificial turf on the football field and I guess they want to keep people off of it. Since I was planning on running on a track, I didn't bring my Garmin with me and was too far away from the road where I have done speed work in the past and am familiar with the 1/4 mile markers. I thought of just doing 80 seconds hard followed by 80 seconds easy but wanted to use the track so that I could check my pace every 100 meters. Decided to run the same tempo run as last week except take it the full 4 miles. Ran another easy 0.8 miles to the starting point. Was able to hit each mile right as planned (6:30, 6:24 [downhill], 6:30, 6:30). Started to lose focus during the last mile but felt pretty good for the most part. Finished up by running an easy mile back home.

Warm Up/Cool Down:

Distance = 4.3 miles

Time = 34:48

Avg HR = 140

Tempo Run:

Distance = 4 miles

Time = 25:54

Avg HR = 172

Ran to Farmington Bay and back. Wanted to keep the pace at 7:30/mile. Hit the turn around point in 29:49 (11 seconds ahead). Felt pretty good so I bumped the pace up to marathon pace for the last half. There was a 1.5 mile stretch where traffic was backed up so I decided to start racing the cars. I felt like slowing down so it was nice to have this as motivation to maintain my pace.

Avg HR = 158

Total Time = 58:35

Easy recovery run (KMart Loop). Legs are a little sore. It was warmer outside than I thought it would be so I was a little overdressed. Felt pretty warm most of the run.

Avg HR = 147 (about 5 bpm higher than other runs at the same pace)

Total Time = 42:00

Ran to the Bountiful temple and back home. Last night while trying to escape the hail storm I strained my right calf. I didn't want to push too hard today and cause further damage to the calf. Felt better running this route this week than I did last week and had no involuntary stops.

On the way up:

Avg HR = 160

Time = 47:12

On the way down:

Avg HR = 148

Time = 39:43

Was feeling kind of tired this morning so I just wanted to run without worrying about hitting any particular pace. After the first mile, I started feeling a little better so I pushed a little harder for the next 2 miles. Hit the turn around point in 23:00 (just 30 seconds off 7:30/mile). I was feeling well enough to pick up the pace to make the overall average of the run 7:30/mile. Made up the difference by mile 5 and held the same pace for the last mile. So much for not worrying about my pace. Next time I want to run by feel, I will leave my watch home.

Avg HR = 152

Total Time = 44:30

Woke up a little late so I had to cut the planned 14 mile run short. Ran out to Farmington Bay and back home. Felt very good during this run. Ran the extra 0.2 so that my weekly mileage would be at 50. Since I have not done any long runs for a few weeks, it is easier to push a little harder during each run.

Avg Hr = 150

Total Time = 1:33:13