Trails!

AM: (6 miles) Landfill loop with 6x100m striders.  Wasn't feeling especially spry.  The striders were pretty sub-par.  "Looks like sombody has a case of the mondays.."

Total Time: 44:38 (7:26)

Ave Hr: 146

PM: (3.5 miles) River Trail pushing Jaxon in the stroller.  Easy pace, great weather.  Legs felt better this afternoon.  No watch.

Bad News:  I didn't get in the Lottery for the St George Marathon... Bummer

General Aerobic run on my Providence Hills loop.  I had some gravity assisted and gravity impeaded miles, but overall, I beat the 7:00 guy.

Total Time: 57:17 (6:59)

Ave Hr: 159

Good News:  It turns out that the list I read was incomplete.  I did get in!  Sub 2:40 training starts June 1.

Easy run on paved river trail and over to Logan High School.  Ran into Paul there doing mile repeats. I wanted to get the feel of a 5:00 mile for tomorrows time trial so I ran 1 lap with him at his mile repeat pace (76 sec).  I then ran an easy 400 and caught him on his last lap of that repeat and ran one more fast lap (75 sec).  They felt ok, but I only did 1 at a time not 4.  I do have confidence that I can break my PR of a 5:03 1600 meter run.  Looking forward to tomorrow...

Total time: 54:31 (7:47 ave)

Ave Hr: 154 Max HR: 182

I have always wanted to break a 5:00 mile.  I ran a 5:03 1600m in high school and figured that would be as close as I got.  Today I got one step closer to that goal.  I set out to run a sub 5:00 1600m today on a track.  I met up with Paul and James this morning at the USU track and did a nice warmup.  The plan was to have Paul pace laps 1 and 3 and have James help throughout.  I have to say that I tried hard and ran well, but fell short...barely.  I ran 5:00 exactly!

Splits: Lap 1 - 74.5

Lap 2 - 76.5 (2:31 800m)

Lap 3 - 76.2

Lap 4 - 72.8 (2:29 800m 5:00 total)

Max HR 188 (Should be pretty close to my actual max HR)

I felt like I gave it my all and am pleased that I set a new PR (9 years later).  James thinks I should have tried for 4:50 so that even if I fell short of 4:50 I would've made sub 5.  I think he is probably right.  Maybe next time...

Thanks James and Paul for the help! 

Another great morning for running.  I ran a random route based on how I felt at the given intersection.  I spent much of the run on the paved river trail and on the golf course.  Very easy pace

Total Time: 49:00 (8ish)

Ave Hr: 146

Perfect conditions for the Smithfield Health Days Fun Run.  I haven't run a 5K in a while so I decided that today would be a perfect tune-up race for Ogden next week.  Plus it turned out to be a fast course with a gradual uphill (200 feet climb) for the first half and the same downhill on the way back (Out and back).

I didn't expect a lot of competiton in the race.  Especially because I saw Carson Campbell (4th at TOU 2006 2:32-ish) jump into the 10K and not the 5K.  The 10K started first with Carson and James the obvious favorites for 1-2.  The 5K started 5 minutes later with the first 1.5 miles on the same course.  It was the usual start with the kids in an all out sprint.  Once they were out of the way (100 meters or so), there were only 3 high school kids out in front.  Dan and I ran pretty strong the first mile together and reeled in the high school guys.  It was fun passing all the slower 10K people as they commented about how bummed they were that the 5K people caught them.  Sorry guys..  I was feeling pretty good once I pulled into the lead, so I decided to keep pushing and see what happened.  I did ease up a bit in the third mile as I knew I would win, but still pressed for a PR.  I ended up only 7 seconds behind my all-time cross country (HS) PR with this being my Road 5K PR.  I measured the course to be 3.07 on the Garmin, but it is supposed to be certified.  Close enough for me.

17:33 (5:39 ave)

Here are the splits:

Mile	Time	Ave HR
1	6:02	177
2	5:51	189
3	5:18	192
3.1	:20	193

My HR was much higher today than it was on thursday during the mile time trial.  I figure that the up-hill pushed it up there and then I just maintained it.  Makes me wonder about how much harder I could run the mile as my max today was 195 as opposed to 188 on thursday.

Dan still ran stong and finished 4th overall and 1st in his age group.  He had to stop for a bit for ...a bio break and that hurts on a race as short as a 5K.  Other than that, he met his goals for the race.

James ran really well and was way ahead of third place and not too far behind Carson.  James could be around 2:40 at ogden next week.

Oh, bonus!  I won $20 for first overall.  My first ever prize money! 

Ran 2 mile warmup and 2 miles of cooldown.

Race Results are HERE