Trails!

I was not looking forward to today's workout and it didn't dissapoint.  I ran a Young Ward loop via the Landfill.  I started out with a 7:01 mile then did a mini 2 mile tempo (6:25, 6:28) then jumped right into some 1000m repeats.

I only approximated the 1000 meters as I didn't set the Garmin to metric beforehand.  I did 6x1000meters @ goal pace of 5:55 mi with 2-min recovery in-between.  I know I could have gotten by on less recovery, but I wanted to try and hit my times and not crap-out.  I went:

.63mi in 3:44 (5:56)

.62mi in 3:43 (5:57)

.63mi in 3:46 (6:01)

.63mi in 3:44 (5:56)

.63mi in 3:43 (5:56)

.62mi in 3:42 (5:55)

After the last repeat, I ran an easy mile in 7:43 to recover then tried to stay below 7:00 miles the rest of the way home (6:57, 7:00, 6:55, 6:45 pace (.5 mile)).  I was wiped when I got home, but I was glad that was able to get pretty close to my goal pace.

Total Time: 1:24:52 (6:47ave)

Ave HR: 163

Very Easy miles past Logan High, up the Blvd and onto the canal trail.  Footing was challenging on the trail in the dark so took it really easy.  I stopped at Logan High Track to do 4x100m striders.  They felt, but my legs are feeling pounded lately.  The foot is doing great though.

Total Time: 1:14:39 (8:04mi ave)

Ave HR: 150 

Its a Girl!!!  6 lbs 14oz 18.5 in Healthy Girl.  I am the proud father of a boy (now two years old) and a tiny little girl.  We couldn't be more pleased with how everything worked out.  Both Mother and Daughter (Lily is her name) are doing great and were sick of me hovering, so they kicked me out of the Hospital for a run. 

Ran an easy 8 around Providence and River Heights.

Total Time: 58:46 (7:20)

Ave HR: 157

Thanks everyone for the comments and support!  Everyone is continuing to do well.

Today I took advantage of family sleeping over at my house to sneak out early for a run while everyone is asleep.  I didn't feel up to killing myself on a killer workout (my son is sick and I feel a hint of it coming on) so I ran more by feel today than specific times.  I started out easy for the first mile and then built in intensity.  By mile 4 I was running around 6:30-6:40 pace effort (I ran on lots of hills and for the uphill miles, it was slower and on the downs it was faster).  I ran about 4 miles total of higher intensity tempo work, but I wanted to do a bit of VO2Max stuff so I ran by Logan High Track and did an 800 pretty hard to see where I was at.  I ran the first 400 in 76 and then ran the next 400 in 80 seconds.  (Total 2:36) It seemed pretty hard, as I was tired, but I think I could shave 10 seconds off pretty easy.  My 800meter PR is 2:23 so I think I am getting close to that fitness level.  With some VO2max training I think I can go for my mile PR record this summer of 5:03 as that is a goal of mine.

Total Time: 1:27:06 (6:56 ave)

Ave HR: 163

Funny story:  Today while running in the morning frost.  I was running on the sidewalk and a minivan jumped the curb and hit a pole right next to me.  It was only 10-15 feet away.  Luckily it was not moving that fast.  I stopped and made sure everyone was ok.  The hispanic family was fine.  The windows were so frosted over I couldn't even see in them.  They obviously couldn't see out either.  I looked over the damage with them and laughed because the hood was rusted from the last time they ran into something.  I gave them a lecture about scraping their windows and some sob story of how they almost killed me.  They were more scared about me calling the cops and wanted to get out of there.  

I needed an easy day today so I ran the Landfill Loop.  My family is doing great.  We should have my wife and daughter home tonight.  My 2-year old son is still jealous, but will now at least look at his sister.  It sure is funny.

Total Time: 45:24 (7:33)

Ave HR: 149

AM: Ran with Paul at 9:00.  I tried to get up to run with Jon but didn't make it.  I am not getting enough sleep nowdays.  Pace was nice and conversational.  Did some striders on the USU track. 

Total Time: 57:12 (7:09 ave)

Ave HR: 157

PM: Ran with Paul and James in Blacksmith Fork Canyon.  We parked near mile marker 14 and drove up between marker 3 and 4.  We were dissapointed to see that we had a pretty stiff headwind coming down the canyon.  We had illusions of cranking out some mile splits similar to what we will get in the Striders 1/2 marathon but the wind slowed us down.  We wanted to do a warmup then do 4 miles fast.  James and I ran together on the fast portion while Paul pulled away effortlessly.  We did the 2.5 mile warmup with these splits: 7:15 pace for a half-mile (at that point we were on the TOU mile splits), 6:39, 6:35.  For our fast miles, I wanted to see what marathon pace and 1/2 marathon pace (on a downhill course) felt like (6:00 to 6:20's).

We went: 6:15, 6:03, ~6:20, 6:05.

We ran the rest of the way out of the canyon under 7:00 mile average.  I felt ok during the run.  I was getting dehydrated, and I had to take a bio break during the third fast mile, but felt better for a while after.  The last 2 miles were miserable.  I need to figure out a better system to keep my stomach in check.  

In all, I think I am on track to break 1:22 in the half with a good shot at breaking 1:20.  It was a tough week finding time to run this much, and I need more sleep, but I survived and it turned out to be a great week.    

Total Time: 1:14 (6:44 ave)

Ave HR: 165

Max HR: 182 (last fast mile)

67.3 miles this week (65 planned for next)