EXTREME MAKEOVER 2012

Met up with Steve and Michelle today for some early morning speed work.  The plan was to run for 2 min at a 5:30ish pace and then jog for 1:30 and then start the 2 min pace again, and do this 6 times.  This was a first for me doing this kind of work out.  It was a good work out, I felt that it helps your body react to different speeds?  Then after those were complete we were going to run 1 mile @ or below 5:55 and then rest for 3 min and then do it again.  The splits are below for each set that we ran.  I forgot my watch again so I am copying what Michelle had typed on her blog.  She keeps better records and she can make it look so much better.  It has been great having Steve come with us, he can really make us stay on pace and can even make us duck below where we want to be.

#	Time	Distance	Pace	Rest after
1	2:02	.37	5:30	1:30 (8:17 pace)
2	2:01	.36	5:37	1:28 (8:39 pace)
3	2:03	.36	5:38	1:23 (9:02 pace)
4	2:03	.36	5:40	1:28 (8:36 pace)
5	2:01	.37	5:28	1:26 (9:04 pace)
6	2:02	.39	5:16	7:40 (10:58, obviously some standing around included in there)
1	5:47	1 mile	5:47	3:00 (11:43 pace, sweet)
2	5:52	1 mile	5:52	na - done

NO RUNNING TODAY, THROAT IS STILL SORE!!!!! 

I did try to go down stairs and run on the treadmill but I couldn't find the key.  We hide it from our kids and now we can't find it.  I was hoping that the warmer temp in the house would not hurt my throat as bad.  So I am going to take an.......

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For EFFORT!  I hope to get out tomorrow, either in the mountains or after work with Pat and Kent!

I met up with Pat L this afternoon and we had a great run from Salem down into the River Bottoms.  I really enjoy running with Pat, he is fun to chat with and he really knows a lot about running.  I needed to run a half mile longer than him, so he turned back on tree line and I ran .5 out and then tried to catch him on the way back.  I ran that mile in 5:57, I was on track for a 5:47 and then I had to run up the hill at Osbornes.  I never did catch him, he has to wait for me at Osbornes for about a minute.  We ran back to the Stake Center and talked for a bit, and then I went home and headed to the Jazz game.

ave pace 7:23

I met up with the S.F. Running Group this morning, it was really windy today, but it was very warm 46 degrees.  I ran with Pat L, Dan M and Ali L for the most part, it was a nice enjoyable run.  It is always fun to chat with people and find out more about them.  It started snowing at 11:30ish today so it appears that winter is here for now and I am afraid that it will take a toll on any speed work with the roads being iced over. 

ave pace 8:21