Elite Jogging For Dummies

From 15th/15th with the 5:30 a.m. crew.  Easy pace at first, but gradually a little faster to the hight point of the run at HCI.  I split off from the group at Foothill and added an additional mile via Steiner.  Still monitoring the SI closely but it is certainly improving.

It was very nice out when I got home from work, so I added another 2.5 in the meadow before coming home for some dinner.

Workout with the Black Sheep this morning. It was a big group, probably 20 people. Must be spring. We met at Sugarhouse park, ran a warmup loop on the road,then headed to the track at Highland HS.  We continued the warmup with an easy 800.  

 The meat of the workout was 8 Yasso 800s w/200m jog recovery.  It's a little too early in the season for me to pick and stick to a marathon goal time to parallel the times for these 800s, but I figured anything below 2:48 would be ok--particularly given my recovery status. I don't have my watch in front of me, but I think I can remember our interval times:  2:50 /2:48 / 2:46 / 2:45 / 2:43  2:45 /2:46 / 2:45.   Next we ran 2 x 400, both in 77 seconds.  Then 1 mile cooldown.
 

I ran from my house down to the new Caffe Niche at 3rd So / 8th E to meet up with Josh, Amy & Megan. We ran a loop up through the University, to 15th E, 21st South through Sugarhouse, then winding back via 11th E. Surprised by all the commercial activity on 11th E; many old houses converted to businesses. Lots and lots of hair salons and day spas.

I ran back home after finishing with those guys back at Caffe Niche (which was still closed even though it was supposed to be open at 7am. It does looks very cool though).

 A couple blocks from home I ran into my wife and our neighbor Emily out for their run.  Heather looked great . . . 7 months pregnant and going strong.

Run with the Radda crew.  First 4.5 easy, then a 2 mile tempo on the rolling hills of Wander lane at 6 min pace.  I was a little concerned about going too hard too long but this felt fine.  Kept the pace medium spicy with Jan for the last bit.

Today I ran a solo route on the same course that I ran on Wednesday, only in reverse. I enjoyed almost all of it--it's a nice loop.  On 11th East, I counted ten hair salons/day spas between 13th So. and 17th So.  Next time I will count gift shops.  The only thing that felt a little tedious was the long slog on 15th East from 21st South up to Sunnyside (8th So.). After that, the finish was basically my golf course loop finish and I could do that in my sleep (and have done so a few times). Time was 1:09:59, 7min pace.

We're up at the Bear Lake cabin for the weekend with the family. This morning Heather and I drove out to the east shore and ran on the road that parallels the lake.  Very scenic; nicer than the west shore and much less traffic.  I ran 6 miles and Heather ran about 5. When we were done with that, we drove back to Laketown and Heather drove home and I ran from there to Garden City, (exactly 7 miles from the Laketown Sinclair to the Pickleville Playhouse).  I decided to run it as a tempo because I felt fairly decent.  First couple of miles were strong, but then a biobreak, gu break, etc. So I wasn't able to run it uninterrupted.  I also realized that it wasn't quite as flat as I thought it was going to be. Anyway, when the dust settled, the pace for the 7 miles was  6:16, with the fastest mile at 5:55.