track fan

1:49:04 -- whew.  ran to Sugarhouse park (3.1 miles) did 4 loops and ran back.  Had a headwind both directions.  It was nice (about 50F) when I left, and except for the headwind was a perfect day.  By the time I was doing my last lap the clouds had come in and the wind was really blowing - my last 3 miles were uphill, into a stiff headwind with blowing rain/sleet.  Ouch.  I was freezing.  But, the good news was I  held on strong, on my own, and finished much faster than I started ... I am hoping the mental fortitude will help me with the two Ogden races I am planning to train on!

Happy Sunday bloggers. Congratulations to everyone on their awesome race yesterday!
 

1:07:51 -- maybe a little longer than 7.5, ran from Poppington Park up City Creek Canyon and back.  Turned around at about 35:xx and ran back a little hard -- nice 2.5 min negative split (a less uphill then up the canyon, but certainly not flat) -- felt pretty good.  I was suprised actually, since on the way to the canyon I was feeling a little sluggish and felt like I was working harder than I was warrented for my speed.  Still a little congested, but I am not coughing anymore - so I consider myself to be healed!

Hope all you bloggers get a chance to enjoy at least a little of what is a beautiful day here in Utah.

easy run around U + 12 x 1` w/2` recovery.  My legs felt a little like I might have run a little hard yesterday ... I am sure it won't make me any slower than I will be on Saturday ;-)

long meeting all day today, so I don't have time to write.  Happy Wednesday bloggers.

44:36 ... really sweet run.  My goal today was to run as slow as I needed to keep my heart rate low - basically, shake out my legs but not stress my cardiovascular system.  I did not use a heart rate monitor, but I use my breathing and generally by "feel".  The cool thing was both that I was able to do this (not as easy as it sounds, since I think most of us want to run fast when we can), but that it felt really good.  It wasn't like I was running a recovery run (when I need to run this slowly ;-) ) ... I am not sure if that makes sense or not, but I am happy about it. 

Happy running bloggers. 

31:55 - probably a little longer than 3.5, but not by much.  It did not feel nearly as smooth or "easy" as yesterday ... my body is tired, maybe not so much due to running, but affecting it just the same.

I have done a little thinking about the 10K tomorrow.  It is tough because I am supposed to run at 85%-90% 10K effort.  For the flat SLTC 10K estimating this was pretty easy - it is not as easy for a difficult course in probable suboptimal conditions (it might be raining and the air quality is horrible again).  So, I am proposing (in my head) to try to run equal "effort" the first and second half - probably meaning trying for 7:40-7:45 on the first half (which will be hard because it is downhill and this might feel too easy) and then just hope to hang on with sub 8 average for the second half.  This will enable me to hit my second goal (the primary being getting a solid training run with good effort over a hard course) which is to beat Sasha's prediction for me for this course based on my SLTC course time (49:00 mins) -- I don't have to beat by any set amount to reach this second goal ;-).

Happy running bloggers.

Ok ... I am not sure I want to write a race report - it was ugly. I think I ran 50:22 (by my watch, the results show a 50:31 not that it matters). The course was tough, mentally I gave up before I even started. I did not run the hills sub 8, and actually I had a 9:08 mile in there (I hit 31:00 at mile 4 and 49:08 at mile 6, 7:45 average for the first 4 miles then a 8:52 and a 9:08, ouch) I was happy to finish, disappointed but I finished. I was 2nd in my age group (the first in the age group was 17 secs ahead of me, I wished I had known) and 96th overall. All I can say is that I would have never run that course that fast without it being a "race" so I guess it was worth getting up at 4:30AM for, though I am not sure ;-).

Happy Saturday Bloggers.