Trails!

Young Ward loop this morning.  Med-easy effort.  Started out easy and did a bit of a progression run (7:30's down to 6:56 as fastest mile).  Felt better as the run went along.

Total time: 1:12:20 (7:09 ave)

Ave HR: 155

Ran to Paul's house and we ran together up the University's track.  We met James there and James and I did 5x1000m  with 200m recovery.  I wasn't sure the pace I wanted to go so we just took off and did what felt right. I originally thought that 5:50 to 5:55 mile pace would be fine.  We ended up going much faster than that.  We went

3:31 (5:32 mile pace)

3:35 (5:39 mile pace)

3:35 (5:39 mile pace)

3:34 (5:39 mile pace)

3:20 (5:14 mile pace)

I felt pretty good today.  Legs felt fresh and ready to go.  I did get some lactic acid buildup by the last 2, with the last one burning pretty good.  I was very pleased with the workout. 

Paul finished with his at about the same time and we ran back home at an easy pace. 

Total time: 1:37:13 (7:25 ave)

Ave Hr: 153 Max Hr: 181 on last interval

Providence Hills Loop this morning.  Nice morning for a run.  I am loving spring.  My legs were sore from yesterday so I went nice and easy on the hills...both up and down.

Total time: 64:15 (7:53 ave)

Ave Hr: 146

Landfill Loop with 6x100m striders.  My body needed another easy day today.  It was nice. 

Total time: 46:07 (7:41 ave)

Ave Hr: 147

Very easy miles on Paved River Trail.  Hopefully this will loosen me up a bit as I have felt tired and sore.

Total Time: 27:32 (7:58)

Ave Hr: 142

Striders 30K in Eden Utah. 1:59:12 (6:23 ave) 8th overall

I had a goal of breaking 2 hours for this race and I acheived that goal so I am happy.  I ran much better today than in the Half-Marathon a few weeks ago.  I was actually only 1 min slower on my 1/2 marathon split today on a hillier course. 

I started out with Bill C. and Ted L.  We ran 2 miles together and chatted about this and that.  They were going a tad faster than I wanted to go so I let them pull away.  James and Bob (HRH) came up on me and gave me some company.  We ended up running most of the way together.  We had Dustin there for a while and also Nathan too.  It was sure nice having some company to pass the time.  That made a big difference over the course of the race to run with people.

Here are the splits according to my Garmin, however, it wasn't that far off from the mile markers this race (Bad Tangents started to add up).

Mile 1	6:09	HR Ave = 169
2	6:15	175
3	6:13	175
4	6:20	178
5	6:22	175
6	6:21	176
7	6:24	176
8	6:27	176
9	6:22	177
10	6:17	179
11	6:11	177
12	6:16	175
13	6:22	177
14	6:21	178
15	6:34	178
16	6:32	179
17	6:44	179
18	6:45	181
18.69	4:10 (6:03 ave)	185

I ran well keeping pretty even splits until about mile 14-15 when I ran out of gas.  That is when James pulled away and it was Bob and I to the end.  I had to keep surging to stay with Bob as I would drop back every 1/4 mile or so but then realize I can stay with him, and it is all mental.  I did have a bit of a HR drift over the last 5K, but it could have been the hills not me.

Good Job to Paul for winning...again and winning the circuit.  The fastrunningblog had a great showing with most of the top 10 runners are on the blog.  We did miss Chad and Scott, but I hear they went 1& 2 in the 5K they ran this morning.  Good Job everyone!!

Oh, I was dry-heaving after drinking 30 oz of Gatorade at the finish line.  Not fun.  Closest I have come to losing it after a race (I have a stomach like a rock normally).

Total Time: 1:59:12 (6:23 ave)

Ave Hr: 177 Max HR: 187

4th in age group, but since Paul won that bumped me up to win a 3rd place medal!