relentless forward progress

Up the canyon after work in the rain. When I pulled in the parking lot the wind was blowing, it was raining and the dark clouds were rolling through. I said heck with it, took off my shirt, and ran right into it. I was glad I did as the storm let up after about 20 minutes. Ran 4 miles up at 7 pace. On the way back down I hit the BST at Nunns and got some slippery muddy climbing and trail fun. It was a really fun run. I will have to run this trail section again, it was very enjoyable. 1100 vert, 7:15 avg.

Was out for a cruise in the heat after work. Spaced out for about 6 miles and then threw in a 1/2 mile surge (2:40). About a half mile later I was at the track trying a few 400m repeats. They were 77, 77, 76, 74. I did 400m recoveries with them at 7:50 pace. It was hot at the track, 90 degrees. These were on the tail end of a run so I was pretty happy with them considering I am a novice at the track and that this was not planned at all.

I need to start doing this more so I will start small and build it up. I want to be faster when I grow up :).Also I think this is from watching too many Bekele videos on my lunch break lol. Oh how I wish I could kick like that.....

Easy hot loop around Spanish Fork area after work. 7:00 avg

Solo 5am cruise up the canyon this morning. Cruised an easy 46:28 up, and ran 41:31 back. The return includes a cool down mile. The tempo effort (5:50) felt so easy in the 64 degree air this morning I had to keep checking my watch because the effort felt slower. I pushed 2 half mile pickups at 5:15-5:20 pace to get some turnover in. 

Total time for the 13.13 was 1:27:59 (6:42 avg) 

treadmill work. easy. 15 minutes warmup. 10 minutes at 9.0 , 10 at 9.5, 10 at 10.0, 10 at 10.5. easy cooldown. 6:25 avg for the run.

Out and back up AF canyon with Scott and Dan. This was lots of fun as usual. We were met with a headwind running up the canyon so we took turns leading to wind break for each other. Scott stashed water which was very nice. At the turn around we ran a 3 mile push. Scott took off (beastmode) and Dan and I ran together. 3 in 17:10 without a hard push on the first. Scott was much faster. Cruised the rest of the way back down. We saw Julie E. and a group running and said hi. Lots of people up the canyon today. Great morning! 1500 vert the first 9. 7:00 avg for the run.