Elite Jogging For Dummies

Sugarhouse loop from Steiner aquatic center.  No ankle discomfort until about 2 miles into the run, which is a good development.  Swam for a few minutes after the run. 

Workout with the Black Sheep at East High track.  Started with a 1.2 mile neighborhood warmup.  Then 800m of speed changes.  The heart of the workout was a modified pacing ladder. 2  x 800,  4 x 600, 5 x 400.  800s were: 2:51, 2:44. 600s were 2:08/2:02/1:57/1:57 400s were: 81-79-77-70-74-64.  Cooldown on the track afterward. 

From Steiner, I ran a loop through the U/Research Park/This is the Place/and the Zoo.  Felt a little sluggish.  Ankle pain was at 2-3, but much more sporadic.  I think that's a good thing. I swam after the run. 

Radda run.  I showed up at 5:50 and ran a solo mile before hooking up with others at 6am. We ran the Mansion/Canal  tour.  Things got mildly spicy toward the end, with JWood leading the charge. I was struggling a bit today.  Avg. pace was 7:17 for the run. 

From Steiner aquatic center, I ran a loop similar to my Wednesday route (U/Ft Douglas/Research Park/GovernorsGrove/This is the Place/Zoo), but with the added excitement of an extra mile running east up through the golf course and then back down Sunnyside to Steiner. Windy at the base of Emigration Canyon and that added effort to the climbing, but overall I had much better energy today. Swam for about 20 min after the run.

Also, I've been trying to ride my bike to work at least once a week, and today was the day for that.

 My wife just gave me the heads up on a story in the Des News today about Christine Brimley and the WBR.

Sam and I ran from the Mill D trailhead in Big Cottonwood Canyon up to Guardsman Pass.  Some buddies of his were mountain biking down from Guardsman and they dropped us off on their way up.  We drove their cars back down.

It was a really gorgeous run--slightly cool at the start, but that felt good.  Plenty of climbing today, at least 2500 feet.  I don't know how to get that info off my Garmin, though.  We were slow, of course, but it was a very high quality run.  And gloriously beautiful along Red Lovers Ridge.

On my way home, I stopped at Steiner and swam for 500m.