Hurt so good.

Aerobic Builder/Progressive Tempo

Plan today was to go with Riley and hit a tempo run but due to my 8 month old being awake half the night and my 4 year old sleeping in my bed because he is scared of the dementors off of Harry Potter sleep didnt happen last night.

So I had to go later, and was lucky enough to have my brother watch my kids helped a lot. I was able to get in an 8 mile tempo, I ended up just doing a 1 mile loop around my neighborhood so my kids could see me and plus it is 100% flat!

I started with a 10 min warm and jumped right into the tempo. My plan was 8 miles but was going to monitor my legs around 4 miles because I wasn't sure how they would feel from the half on Wednesday.

Anyway my splits were.

6:00; 5:57; 5:54; 5:50 and my legs were feeling great still so decided to roll with the progressive mileage and see how I felt. The last 4 were 5:46; 5:42; 5:37; and 5:32, the last mile was a gut check but huge improvement from 2 weeks ago when I only got 6 miles in at 5:58 avg.

10 min cool. 

Coached the Fremont team today. The team did up/downs. Quarter mile uphill and then all out effort downhill. Did 6 sets total for 3 miles.

I just warmed and cooled with the team then ran home afterwards due to my workout yesterday. Good recovery today and legs feel good.

Met with Jon from my place. Easy run today on the canal through North Ogden back to my place

Avg pace 7:36/min/miles 

Met with Jon at his house. We warmed up for a little over 3 miles then started into a 4 mile tempo run. 

splits were. 5:34; 5:30; 5:29; 5:24

cooled for about 1.75 miles 

P.M

easy 4.15 miles before work 

Easy recovery run from yesterdays double. 

avg pace was 7:28 min/miles 

Good solid run this morning! Met up with Riley and Bryant at the South Weber park n' ride and headed up to Morgan to meet up with Brad Osguthorpe. Run started out pretty easy for the first 3 miles and then we slowly started progressing towards 6 min pace. I averaged around that 6 min pace for 11 miles then the legs started to fall off. Breathing felt great but just can tell that the volume isn't quite there yet.

Last 5 miles I ran solo and was roughly 6:55 pace. Overall I averaged 6:35 min/miles for the 19 miler.

At the start of the first half of the run we had a dog follow us for about 5 miles we ended up naming the dog Morgan. I said that if that dog ran the entire way with us I was going to take it home with me. But around mile 8 the dog was no longer. Good solid run and fun times!

Also this is my highest mileage week this year and hopefully higher weeks to come.