AM-Easy 4 miles with the last one picked up a little faster. Nice cool crisp weather this morning..
PM-12 miles with hill surges along Highland Dr. Weather looked as if it was going to be a bit nasty so I cranked out the session today instead of tomorrow. It turned out to be the right decision all around as this one felt pretty good this evening:)
AM-10 miles this morning split into two sessions of 3/7. Jogged for about 3 miles then stopped for a break and some fluids, then afterwards finished the last 7 miles going up 13th east and back. Not really the best route for a recovery run especially with the grade going up. That being the case I'll probably shave some miles off of tomorrow and perhaps even take it onto the grass or trail. Murphy's law says I'll probably be hitting the treadmill or stairmaster with the way the weather has been.
AM-18.5 miles. Up and down Big Cottonwood canyon out and back from home via Ft Union blvd. Progressive hill surges at MP-AT effort with a push at the end of the run. Some jogging and stretching to cool down around the soccer field for about a half mile. Everything felt good today but I'm starting to feel the mileage a little now. Time to step back a bit next week and regroup.
Day off today. I took Ian to General Conference for the morning session, (We were lucky enough to score some good tickets this year.) It was a strong spiritual experience which helped give me the guidance and inspiration to press forward in spite of all the challenges that our family has been facing.
AM-17 miles. Cottonwood/Wasatch Bvd via Ft Union. Absolutely awesome weather for training lately..
PM-Was going to get a few more in tonight but got busy with stuff at home and felt wore out by the time 6 pm came around. Turned around and hung up the shoes in favor of some more leisurely activity, stuffing my face with stroganoff and a Toblerone. What a combination for recovery I know..
AM-10 miles. Consisting of 2x11 minute AT segments with 3-4 minute run recovery interval. Ran the last 2 miles at MP effort./ Rough estimate but very close to 5:30/mi on the LT up tempo while accounting for the distance inaccuracy of the track. / Dimple Dell indoor track./
AM-A little over 10 miles with the Salt Lake crew consisting of Jake, Fritz, Josh, Collin and Nate. We motored up and down through SLC, Memory Grove, City Creek, and then back down to Liberty Park via avenues route. A little change of scenery along with some good conversation to pass the time.
AM-Easy 13 miles. 7th/13th/Sandy bench,/ Brr... A little chilly this morning serves a painful reminder that winter is approaching like a train in the distance. Really good however for just cranking out miles one after another.
PM-7 easy miles this afternoon with some short pickups in the middle. 7th/Ft Union Blvd.
AM-13 miles with 5 at MP effort going up 13th east and 9400s from Ft Union. Turned for home and began picking up the pace for the LT portion of the run and practicing running fast but controlled and as smooth as possible down hill and on the flat sections.
AM-Easy 11 miles with Jake K and crew. Was planning on going longer but stoppped and headed back after I realised we were going to do some wear testing but by then everyone was gone. I am getting senile in my years now..
PM-Easy 6 miles with a fast half mile at the end for turnover and form practice. 7th/9400s out and back. Awesome evening weather for running this evening, it just doesn't get any better..
AM-10 miles with 4 at Tinman tempo-MP effort followed by a gradual increase in pace and effort on the last 3 miles going home. I need to modify this effort and start running it at the correct LT pace on the track for a more accurate assesment. Question is how to do that properly.. Maybe some one on FRB can educate me on what really LT pace is without a lactic acid blood test. I've always thought it was somewhere around 10 mile-10k race pace intensity?
PM-Easy/medium 5 miles on 7th/94th. Felt good but will definitely keep it under the speed limit tomorrow.
AM-6 miles easy. 7th/9400s. One of my better meditative type runs. Fall will do that to you I guess..
PM-12 miles with short speed accelerations in the middle consisting of 40sec on at mile race pace effort with1 min recovery jog. Easy 4 mile jog cooldown on the grass. This should help set things up and eventually work into some of the more heavier speed workouts in the future. 7th/13th east out and back.
PM-10 miles steady state on 7th/13th east. Just barely got home before the hordes of trick or treaters both large and small descended on the neighborhood. Later on scarfed a nice recovery meal consisting of leftover pizza and Reeses cups. Perfect... I get both carbs and plenty of protein.