Runnin Bubbas

PM:  ran with Tasha in Midway. Beautiful day. Legs are tired. 8:59AP

Lunch:  top of the morning to you leprechauns. Typical Irish Sunday day. Enjoyed the tailwind today. Legs are still feeling the 5k short of a marathon today but nice recovery run. Finally got some sleep.  10.17 patty's day miles.  7:58AP

AM:  Matt's house with Matt, Scott and Mike. Easy 5 miles out on Murdock. On the way back I decided to do a little tempo. Scott started his tempo earlier. I wasn't quite warmed up yet. 4 miles between MP and HMP(6:19, 6:14, 6:05, 5:58). My goal was to do a progressive on this and it felt really good. Great deposit. I felt very good on the hill. Hills have been a weakness and they are getting lots better. More hill work to come. Great deposit for me today. My legs feel very strong. I would have kept going today had I had someone running with me. I turned around and jogged back to the guys and did a few more coming in. MIH

PM:  Easy 6 miles out and back from my office along PRT. 10-15mph headwinds again same as this morning.  March = Wind 8:02AP

Hill Workout

AM:  got to bed late last night so I headed out after sleeping in a bit. Nice and sunny with some typical Draper 15-20mph headwinds(in the wrong direction today). I decided to use this wind as another motivating factor for the hills. Draper Lefty Loop. This loop includes part of the Chevron Hill. I warmed up 4 miles and then headed into the focuses part. I did this loop last week at easy effort and today's focus was to do this run at moderate effort. After doing Saturday and Yesterday's efforts I needed to make sure this run today was another deposit and not a withdrawal. 

Phase 1 hills - mile 1 rolling/incline 7:12(ME), mile 2 incline 7:04(ME), mile 3 bigger incline lower Chevron Hill 6:59(ME), mile 4 middle part Chevron Hill and rolling Trail 7:36(ME)

1 minute passive rest 

Phase 2 hills - mile 1 rolling big incline that simulates Heartbreak Hill .75 miles into mor roll the last .25 mile 7:07(ME), mile 2 first .5 rolling hills into a decline the last .4 back to flat 6:05 (HMP) opened up here a bit to get some turnover and make sure the legs felt good. 

very pleased with this run. Great deposit again. Felt very good and the effort was perfect. Excited to do this run again next week. 7:09AP

AM:  easy miles from Orem Soccer Fields along PRT with Matt. Enjoyable conversation and run. 7:44 AP

Lunch:  jogged over to the TimpanogasHS Track with Ben M.  Wanted to have him do a 3Xmile workout today.  Goal was to do between 7:00-7:20 on each.  (7:12, 7:12, 7:17) Ben did great.  He did a 13 mile LR a few days ago so this is a good workout.  His fitness is coming back around.  jogged back to the office.  Always fun to see "the good hurt" help people become better runners.  This will give him a guage of where he can go from here. 5 more easy miles.

AM:  Matt's house with Matt and Mike. 5 easy miles around Lehi neighborhood. They extended on. Short and sweet. no watch 

AM:  LR with Riverton Half Marathon @MP

Chris Pusey met me at my house and we ran over to the starting line for the half today. Got there just in time to do a bathroom break and some easy strides. Talked to a few friends at the start. It was a funny start. We are all just talking and then this guy pushes an air horn and says go with no warning. So literally it was a go before we even knew we were going. Gotta love this kind of race organization. Either way no biggie. Really good and honest course today with good rolling hills, steady inclines and a few flats the entire time. I had a really enjoyable time just cruising at MP. I really practiced on focusing my marathon pace and felt very comfortable. Talked to a few friends after the finish and then headed out with Chris back to my place to cool down. I could feel my hamstring and calf start to get mad at me around 20 so I backed off and started to walk. Toni drove by me and picked me up and took me back to my place. Chris continued on and finished with 24 total. He looked great. Congrats to Chad for taking 3rd overall today. A lot of great runners out this morning for the event. A very fun morning. 

5.7 up/ 2.3 down

13.1 1:26 6:37 AP. Splits were between 6:22 and 6:55.