Elite Jogging For Dummies

From 15th/15th, a group of six ran towards Research Park, a few turned back at that point; Aimee Larkin and I continued on to HCI for the standard loop.

I had a massage and that seemed to loosen some things up. I should not have waited so long since the marathon to get on the table. It really does make a difference. It's painful, but it helps.

Black Sheep workout at Liberty Park. I divided the 1.47 mi loop into 4 segments of between .30 and .45 in length. After a one loop warm up, we ran 4 total loops of speedwork based on the marks. (I'm probably making it sound more complicated than it was).

On the first set, we ran the loop in 1/4 segments, stopping for full rest at the end of each segment. These were run at sub 5k pace. Josh Steffen and I were holding about 5min pace for the most part.

On the second set, we ran the loop in 1/2 segments, stopping for full rest at the end of the first interval. The group was supposed to run these at a fast 10k pace, but that never works as a guide and Josh and I held about 5:10 pace.

On the third set, we ran 3/4 of the loop, which is basically a mile and a small amount of change. Josh and I ran this mile in 5:17, and a couple of seconds for the remaining .01 of a mile. We jogged back to the start at the end of that one.

On the fourth set, we ran a full loop, 1.47mi. My total time was 7:50. I tried to catch my split at the mile, I think it was 5:15. So I guess I slowed a bit on the last .47. Most of the group came in at about 6min per mile pace.

Then a mile cooldown.

From home, I ran a loop that took me out to 13th So. and 2300 E. where I turned west, then zigzagged my way through the Harvard/Yale neighborhood back toward the U. This run felt decent, I think the massage really helped open some things up in my legs. Yesterday and today have both felt much better than anything I've done since the marathon.

No running; arrived NYC at 5:10 am (3:10 am SLC time), was in a daze most of the day, trying to shake off the jet lag. Heather and I are here for a few days, seeing some of the city and visiting with friends.

Heather and I went out for a short run this morning, just enough to move the legs for a few minutes, but it wasn't really satisfying. We're staying in Greenwich Village and we ran south from our hotel along 6th Ave (Avenue of the Americas) for about 1.5 miles. Frustrating with all of the stopping for people and cars. On the way back we did a few loops around Washington Square off of 5th Ave. and that's about .5 mi exactly. I ran a tempo-ish mile at about 6:20 pace. The weather is spectacular and has taken me totally off-guard. I brought all of this cold-weather running gear, but it's short sleeve running weather.

My friends tipped me off on a much better running route today. From our hotel, we ran west to the Hudson River park, where there is a pedestrian/bike path. Lots of runners down there. Once there, we ran north past the Chelsea piers, parallel with midtown Manhattan. Another gorgeous day. Not enough time to do anything long. This is just pure maintenance running, and could probably more accurately be described as sightseeing.

Going to try to run Central Park tomorrow morning.