High Speeds

Did a 3x2 miles workout in the canyon - 10:02, 11:26, and 9:48. Really struggled on the uphill interval due to something funny that is going on in my back - the right hip has a restricted range of motion.

Did a two-mile tempo down the canyon in 9:55. For the first mile paced Joseph to 4:59, then sped up to catch William and my dad who had started two minutes ahead of us and were playing the rabbit game.

Another family 5K today! I didn't do as well as last time (15:12 (4:48, 4:57, 4:54)). This is probably from the stuff doing on with my lower back and the loss of training as a result. But a lot of other people (pretty much everyone) improved their time. My mother was a full minute faster, while Jenny, William, Matthew, and Stephen all improved by margins of 20 to 30 seconds. Our average was 19:31, a fair bit better than last time.

Today did a 6 mile tempo down the canyon - was ahead of 5:20 pace by about 20 seonds. However about 600 meters before the finish, I was stopped by construction on the trail - so I had to backtrack and take an alternate route home. I jogged until I was a half-mile away from home by the alternate route, then ran a 2:34 last half mile.

Today did 3x2 - down, up down. The rest was about one mile. Started off with a 10:02 - was still kind of asleep. The next interval was much better - 10:57 uphill. Then broke 5-minute average in the last one with 9:52.

Did the 6 mile workout again - same time of 31:40. Built a nice gap of 20 seconds (relative to 5:20 average) in the canyon, then was dead even for the last two miles. This time there was no contrsuction at the end and I actually got to finish the interval.

Did a shakeout mile in 4:54. This is a little experiment I've started doing - run a mile at half marathon or 10K pace each day. The goal is to get more fast mileage in and hopefully improve my speed.

Today did 2x3 miles in the canyon, first up then down. When going up I got 17:08 - and then 15:08 going down. I was ahead of 5-minute pace at 2 miles on the way down - (my father and William were rabbits who started two minutes ahead and went 6 minutes/mile pace. I caught them). Then the heat got to me and I blew up in the last mile - 5:13.

Today did all 12 at once - drove up to Canyon Glen Park and then did a 6 mile tempo back to the house in a litte under 31:30. This is an improvement over my usual time of 31:40. The last mile is uphill and was in 5:16. Then I turned around an ran back up to get the car, putting me at a total of twelve.

My 'shakeout' pickup mile was 4:44.