Run and Be Happy!

I ran with some friends that just ran the Ogden marathon on Saturday. It was fun to hear about their trip. AP 9:03

Track workout:

warmup & stretches- 1.5 miles

then 12 intervals: either 300 w bleachers or 400s. I think I did about 6 or 7 with the  bleachers, 100 m recovery after the bleachers, 200 recovery after the 400s 

My pace for these laps wasn't much better than my 1600s last week- I think those stairs kinda wore me out there in the middle. here were my ave paces per lap:

6:23, 6:47, 7:02, 6:55, 6:58, 7:10, 7:11, 7:05, 6:51, 7:12, 7:06, 6:51

great workout

Snow canyon. It was so pretty in the canyon. I love when it gets light enough to see the pretty views coming down the canyon. I was pretty slow heading up the canyon with tired legs from the track, but we had a good pace coming down most of the time under 8:00 pace coming down 

I ran with Doug up Big Cottonwoid Canyon. We met at his house and it was really raining, so I borrowed a hat. We met Paul H at the park & ride and then ran up about 4 miles with him. We ran about another 2.5 and Doug let me wear his watch and run up ahead a little. Pretty slow but steady pace heading up. We ended up climbing about 3000 feet on this run! After I turned around, we sped up. The first mile coming down was about 8:30, then we kept getting faster and faster. Doug had taken some caffeine and I think it must have hit him just as we turned around. I don't have the split details because I wasn't wearing a watch, but I know we did 3 miles under 7:00 pace and 2 under 8:00.  Doug actually got his fastest 5k on his watch during that run at 20:36! I held back a little before that point and did not keep up the 6:30 pace with Doug. Plus, I had to stop and text Andrew because he was helping with the baby.  This was a great run. I loved the rain to keep us cool, too.  The mountains were so green and beautiful and the river was running fast and high. This almost makes me want to do either the big cottonwood half or full marathon. My left it band was pretty tight after this run, so I took a few days off.