Trails!

Trail Run -

Today was a great day to hit the trails.  No work, sun was out, trail was muddy.  We ran on the Deer Fence Trail, but today it was better known as the cow pie trail.  Nasty.  A good run, I felt good, and most importantly, no injuries as a result.  I am cursed with that trail.  The hills are so nasty, it usually causes me to break something. Looks like I am in the clear (so far) this time.  I followed up the run with lots of projects around the house.  Long day. -8:12 ave

AM: Providence Hills loop.  It was hard to get out of bed today, but once I warmed up it turned out fine.  Back to the grind.

T-62:15 (8.5) (7:20) 147 

PM: 4 stroller miles with the kids.  Even had Jon and his kids along too.

Big Workout-

North Logan Loop.  5 Mile warmup to the cemetary.  Legs were sluggish and I was not feeling good at all.  Oh well, go with it and see what happens.  The goal was a repeat of April 16's workout.  7 miles at Tinman Tempo (anything sub 6:30 was today's desired pace).  

1. 6:19 (down)
2. 6:43 (rolling up)
3. 6:42 (up)
4. 6:24 (flat)
5. 6:20 (flat slight down)
6. 6:01 (flat then big down)
7. 6:05 (flat then small down)

2 Mile cool down at sub 7 pace.  I am dead tired now, but glad to get that in the books.  Today's run was only a min slower than in April even with the lead legs.  That is the overall time, the tempo was 10-20 seconds a mile slower today.  Must have run the warmup and cooldown too fast today or something. 

T-1:34:15 (6:44) 161 ave

Bike ride with Corey to Camp Lomia up Logan Canyon.  We went hard but didn't hammer it.  51 mins up 39 down. 20.4 mph ave including stop lights. (1:30:00) 

5 Easy on PW.  Tired

Long Run with Jon - 

Today's run was a nice and "easy" 20 miler up Logan Canyon.  We kept the pace nice and conversational with minimal pit stops.  A success.  Great day for a run and judging by the crowds out running, many people agreed.  We even saw Joe and Scott heading up the canyon too.  I told Jon that we should pick it up the last mile to sub 7 and so he picked up the pace even more to have us finish with a 6:25 mile.  A good long run to end a high mileage week for me. 

T-2:35:30 (7:46)