Well today marks my longest run since St. George. Hard to imagine it has been that long of a time. Looking over my training I've stuck to my recovery mode year and plan to stick with it through the end of the year. I still have enough aches and pains to remind me that I'm not 100%. Looking over this year I've done one 14 mile run and a few days that have totaled around that in two-a-days. This is a huge departure from how I typically train and though my 10K worked out fine the other work I'm a little concerned how this approach will work for a marathon. Last night had a few too many wake-ups but what can you do. I'm assuming it is teething or a growth spurt. I slept in an extra hour to try and compensate and then headed into lab. I ran from lab to City Creek and then up another 4 mile (8 miles total "warm-up"). It was actually pretty chilly this morning and though I went shirtless there was a poriton going up that I wished I had had gloves. By the end of the run though I was dripping sweat, so be careful what you wish for. On the way up I saw a squirrel. I was also going through my "magic realm" and thinking I missed the hummingbirds due to the extra hour of sleep when two of them come busting out of a bush chasing each other and nearly fly into me. Then there were three more just ahead. Once I hit my 8 mi mark I stopped stretched a little and then turned on the gas and tried to run hard down. My plan was to get some fatigue running down to compensate for the lower mileage long runs. I wanted my legs tired and then see what I could do with them. My plan was to hit miles 9-12 hard with the last hard mile under 5 if possible and the whole run under 2hr.
The first was 5:38 HR 174
The second was 5:34 HR 185 (saw Eric headed up this mile)
The third was 5:45 HR 178 (backed off a little to be able to hammer the final mile)
The final was 5:02 HR 194 (How's that for pushing!!! The Garmin had my max HR during this split at 210!!!). I then cooled down the four miles back to lab. On the way I saw Albert and stopped to talk to him for a bit. Overall, happy with the workout. I'm also happy how I was able to get my body to respond the 9-12th miles of a 16-miler. I didn't make the sub-5 but I did just squeak in under 2 (1:59.51). The rest of the day was family stuff and my work had its annual pot luck.
Avg. 7:29 HR 154
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