Bob's blog

8 mile loop on wasatch. Ran with the dog and she dictated the pace (not too fast, she had a big week last week). End of the easy week. Time to train again.

Ran an easy 4 miler with the dog this morning. satrted out slowly then made 30 second surges toward the end of the run. Will run again this evening.

Ran a hilly 6 miler across the parley's footbridges pushing the boy in his stroller. He is getting heavy. Obviously had to work hard on the ups. Took the downs nice and easy.

Ran 10 x 2:00 fartlek workout.

Started out with 2 miles to warm up. Legs felt a bit rusty but ok. Started the first interval on a slight downgrade and my legs started feeling more fluid. By the 4th interval I felt like I was running fast but not hard and tried to keep that sensation going. Succeeded except for the last one...it was hard.

Cooled down 2 miles.

Ran 7 easy miles with Mike and the dog on pipeline. 

The trail is in good shape. Few mountain bikers have gotten up there to destroy the trail.

Mmmmmmmm...trail running. 

Ran my traditional mid week mid mileage run...city loop. As usual there was plenty of traffic, almost got hit in 2 different intersections and lots of sidewalk pounding. The bright side was that I am beginning to recognize local runners who blog on this site. Said hi to a few of them. Little bright spots, like seeing someone you know, in a normally dull run can really make it a more pleasant experience. 

Got through in 1:18.  Course at http://www.gmap-pedometer.com/?r=795937

Ran a 17 miler with Mike. Did a variant on the SL marathon course.

Pace started out easy and we gradually built up to a good clip. The tempo started on guardsman way heading south, continued on 15th east to sugarhouse, around the park and up parleys way to the 4 mile point. Legs and lungs worked well together today. Was able to hit the 4 mile section in about 20 min (again, no exact slpits as my sundial is not that accurate).

Mike's foot started bugging him at the beginning of the tempo so we diverged and met at the end point. Finished the remaining few miles at a very slow pace to rest Mike's foot.