Trails!

Medium Workout -

Young Ward Loop via Landfill.

3 Mile Warmup at sub 7 pace

6 mile Tinman Tempo pace (goal 6:15)

• 6:14
• 6:14
• 6:15
• 6:15
• 6:16
• 6:09

3.25 miles at 6:40 pace

T-1:19:19 (6:29) 161

10 Recovery miles on TOU course.  Tired.

T-1:16:42 (7:40) 148

Providence hills plus Grand View extension.  Nice morning.  Warm and breezy.  

T-1:17:00 (7:31) 151

Medium Workout day

I warmed up to Paul's house.  Picked him up then ran to the start of the First Dam run course and began the fartlek workout.  We went 8x's 3min on 1min off.  Mostly.  We got pretty distracted talking and ram some longer hard intervals and some longer rest intervals.  It was sure nice to have company for a workout.  It was also nice to be able to keep up with Paul.  That has never happened before...in my short memory.  

Pace for the hard 3mins (goal was 5:50-6:00 pace on flat terrain)

• 6:02 (slight uphill)
• 6:00 (slight uphill)
• 5:58 (same)
• 5:56 (big up then flat)
• 5:25 (flat than big down)
• 5:32 (slight down)
• 5:55 (opps too slow for slight down)
• 5:40 (flat, but some dogs wanted to race so I got carried away)

I dropped Paul off and then ran the Planet Walk to get to 12 miles.

T-1:22:48 (6:54) 159

Bethany and I are flying out to Mexico tomorrow morning = good

We are even leaving the kids with the grandparents = good

That means that I don't have time tomorrow for a long run = minor annoyance

I decided to do it today as I had time in the late afternoon/early evening while we are in SLC.  I had my wife drop me off at the Jordan River Parkway at 700 N and Redwood.  I then proceeded to run the trail all the way to my in-laws house near 6200 S and Redwood.  It went pretty well other than taking a wrong turn and adding on a mile winding my way back to the trail.  I was moving along ok for the first half, but by the second I was sure hungry and bonking.  This was my longest run since SGM and I felt it.  I am sure running a long run the day after a medium workout did the trick, I feel like I need lots more runs of 15+ miles or I will be in sorry shape for the marathon.  I did my best to stay right at 7:00 pace for the run, but the last mile is all uphill and it killed me.  I sure enjoyed exploring more of that trail system though.  Pretty sweet.  Although I was glad it was still daylight running through South Salt Lake area.  Nice neighborhood.

I plan on getting out in the morning for a slow jaunt before my flight.  We will see how that goes. 

T-2:07:08 (7:04) 158

9.5 Slow miles to make it an even 72 for the week.  6 singles.  I was pretty tired this morning.  Off to the airport...

T-1:12:30 (7:38) 151