Ran the YESCO-Green Canyon Run with Dan. We ran at a medium effort. I felt good as I took yesterday off and felt fresh. Temperature was in the mid 30's.
I ran the Providence Hill Loop with Paul and Jon in the wee hours of the morning. I think I dressed about right for the 7 degree weather. Hot core and cold hands, oh well. One hill on the course was a killer. The sign said 24 percent grade and I believe it.
I ran to and from the Rec Center from home before and after adding 3 more miles to the run. The pace was a nice easy LSD day.
Total Time: 95:50
Ave HR: 150
Max HR: 178 (up the steep hill)
New Run. YESCO to End of Paved River Trail and Back via 400W. 10 miles exactly. Dan and I decided to run it in under 70 mins staying ahead of the 7:00 guy. I felt comfortable at this pace. I know I could do a marathon holding a similar pace. We hit the turn-around in 34:00 and finished in 68:15. We had "Golden Mile" splits of 6:00 and 6:10 which are 6:35-6:45 miles roughly. A great marathon pace workout built to build base.
Total time: 68:15
Ave HR: 167
Ran the Yesco to Logan High Run with Dan. Goal was to stay ahead of the 7:00 guy like yesterday. Once at the Logan High School field, we did 2x200m striders. I felt really sluggish during the striders, but felt fine during the run. Med Effort
Total time: 48:10
Ave Hr: 162
Max HR: 176 (during first strider)
Ran from work to End of Paved River Trail then to home via horshoe park. I hit splits of 6:15 both ways on the "Golden Mile". I was running a pace that I consider med-easy. I was trying to keep going at a decent clip but trying to stay comfortable. That pace is 7:00 miles apparently.
Total Time: 51:45
Ave HR: 161
Shoe Mileage to date 356mi (Nike Pegasus)
I got christmas early today. The fun begins tomorrow. Stay tuned for details....
Last Night Christmas came early in the form of "THE TOY" Long story short, I got the techie/nerdy toy that I wanted. I love having all the info overload that I can handle. I set it up on today's run to auto slit every 1/2 mile. After the run, I think that for most workouts, 1 mile is a better split time (for me). I can see the actual pace when I want so I can estimate my 1/2 split just fine. I set up the window to show time, HR, pace, and distance. It showed the same distance that I had measured previously for the course I ran (Gossner Modified). My HR was consistent with my Polar F6 I had. In other words, it worked perfectly and I love it. I wont bore you with the details of every run but I am enjoying the over-analysis of every step I took.
Total Time: 43:00
Ave HR: 159
Ave Pace: 7:16mi (Easy Recovery Day)
Ran the Yesco to Green Canyon run with Dan. We decided to push it pretty hard to see how well we could run this run. This run has a 780 foot climb and 780 foot decent. There are sections of 10% grade thrown in. We worked hard to keep up the pace going up and then flew down the hills. We hit some 5:40 - 5:50 mile splits coming down.
Total Time: 62:31
Ave HR: 168
Max HR: 176
I love all the details that the Garmin gives. I love the charts and graphs.
Ran to Rec Center to Meet with Paul and Dan to run. We did a new loop that took us on roads, trails, and grass fields all in one run. Lots of elevation change, but the garmin gave me details of every stage.
We hit a 10:04 mile during a steep mile (430 feet up with up to 21% grade). We also did a 6:24 mile during a downhill section (130 feet elevation drop). I averaged 7:33 a mile overall, including the run home after dropping off Dan and Paul. A good long-easy run to finish off a tough week of training. I bumped up the intensity and mileage this week, but my body has handled it pretty well.
Total Time: 1:45:55
Ave HR: 156
Total Ascent/Descent: 3200 feet (1600 up and 1600 feet down)
Ran to Logan High and back with Dan. Weather was pretty nice. I did get a bit muddy though. All the shoulders are covered in dirt and mud. Pace was nice and easy. We set out to do 7:15 mile pace, and we finished with a 7:12 overall pace.
Today I ran the YESCO to End of Paved River Trail and back. It was getting dark and cold and I didn't have gloves. I sure missed them. We (Dan and I )beat last weeks time, but barely. The miles felt more forced today. I felt like I was working too hard.
We hit the "Golden Mile" splits in 6:01 and 6:09 (6:52, 7:01 actual mile pace).
Ran a new course that I am calling Darrell's out and back. Probably not the smartest idea to run on a narrow two lane highway (speed limit 60 or so) when it is dark. We (Dan and I ) made it safely getting an adrelenin rush when you thought the car was going to get you.
We started out with the first 3 miles on target (6:45, 6:50, 6:57). Then we did our mini tempo 6:30 goal pace for two miles (6:28,6:22). Afterthat, it felt easy to maintain 6:45 pace so we did(6:46,6:37,6:37).
Total Time: 53:26 (6:40 miles)
Ave HR: 166
A weather station next to our work said a steady 10mph wind out the West. I was glad to have it at our backs, but when it was in our faces, it felt like we were barely moving. This course is very hilly as well. That is the end of the excuses, I swear.
Ran the Providence Hill Loop with Paul. I was feeling pretty tired for the pace we ran. I did much better after a pit stop, but overall a good run to work off the holiday junk food.
I ran a tad more than Paul as I ran to and from his house.
My splits are as follows:
7:08, (2:33 for .35mi reset laps at pauls house), 6:52, 6:44, 7:35 (hills),7:47 (hills), 6:32, 6:31, 6:47, 7:07, 6:37, 7:13, 7:24 + :30 to finish.
We (my family) took turns emptying our stomachs this weekend. It started with my son then progressed to my pregnant wife, than monday I got to get friendly with the can. It was ugly. I am not sure if it was food poisoning or the flu. No running today.
Ran to First Dam via Canyon Road and Canal. Canal Trail was tricky in the dark. Turned around at parking lot and ran on the 10K course back to the park. I then ran home via the Rec Center.
Ran the YESCO to End of River Trail Run with Dan. We stayed ahead of the 7:00 guy with no problems. I did take a nice spill on the wet/slippery bridge.
Ran to Logan High and Back with Dan. Worked on the 7:00 guy again. Had an issue with the Garmin for the first minute and stopped to fix it. That skewed the ave Pace (7:04mi). Without that error, it was a 6:53 pace. The rain was an annoyance but manageable.
Didn't get time to get out the door as I had family commitments. I did get 32 min of elliptical at home in. That thig is a piece and it feels more like stair-stepping then running. My quads are burning. I converted the 8.2 miles the machine said I completed into 4 easy running miles.
This last week or so has been hard to find time to run. I hope to improve my running starting tomorrow.
Ran the YESCO to Green Canyon run with Dan. I decided to break 62 mins which is fast considering the ~600 feet elevation gain. I made it in 60:50.
Mile 1 = 6:30
Mile 2 = 6:38
Mile 3 = 6:41
Mile 4 = 7:21 (big climb here)
Mile 5 = 7:01
Mile 6 = 5:49 (steep down here)
Mile 7 = 6:14
Mile 8 = 6:19
Mile 9 = 6:21
Mile 9.33 = 1:57 (6:02 pace)
Total time: 60:50 (6:32 mi)
Ave HR: 172
