Trails!

Business trip to Orlando messed up my schedule this week, but I didn manage some miles.  Before I left for the airport monday morning I ran the landfill loop.  I ran a mile warmup then did a 4-mile tinman tempo with my miles between 6:18 and 6:31.  I then did 4x200m sprints on a stretch of empty road.  6.5 miles total 39:37 for the 6 miles without timing the sprints.

After sitting on planes and in airports all day, I was looking forward to a couple of miles in the Orlando heat.  A co-worker is trying to get into shape so he joined me for 2 miles (easy for me hard for him) in 21:40.  He was done so I ran the two miles again in 13:53. 

After a long day of work and no play, my co-worker (Kevin) and I ran two miles together in 20:04 just missing the 10:00 guy.  Quite the improvement in one day.  I ran some more miles afterward exploring a bit.  4.5 miles by myself in 34:19.  I sweat like a pig, but it was worth it to breath oxygen in large quantities.

After 12+ hours of traveling home, I was needing a run to clear my head.  Too bad it was raining.  Oh well, live with it.  I ran up Center Street in Providence.  I wish I had more time to run as I was feeling better as the time wore on.  I decided to pick up the pace on the way back and ran 2.5 miles at 6:15 pace.

Total Time: 42:12 (7:02)

Ave HR: 158 

Ran the Providence-Millville loop today after work.  I ran 3 miles as a warmup at 7:30 pace then did 9x2 min fartleks with 30 second jog recovery.  I thought I did 10 but I guess I miscounted and only did 9.  The 2 mins fast were between 5:40 and 5:50 pace effort.  They varied due to terrain.  I was feeling pretty sluggish today, but still managed to run close to what I wanted.  After the fartlek, I ran 1.5 miles easy (7:30 pace) back to the house and picked up my son for a run in the stroller.  We did 3.4 miles on the planet walk pretty easy.  I am feeling pretty tired right now so it must have been a decent workout.

While running on the Planet Walk, I ran into Paul and ran some more with him.  Nice an easy pace today around 8:00 mile ave.  I am feeling pretty worn out, but am still looking forward to the Heart of Holladay 5K tomorrow.  Hope to see some of you there.

Heart of Holladay 5K

17:37 official time (5:39 ave)

I warmed up today with a mile and a half.  Some of it with Sasha and Braden.  I was feeling pretty good today.  I think I have fully recovered from Ogden and am ready to race again. 

First Mile in 5:35.  Right on track

Second Mile in 5:36.  This mile had a bit of a downhill and I tried to take advantage of it as much as possible.  Sweet neighborhood to run thru.  I think I set a 2 mile PR today with this split (11:10).  Much faster than my time of 11:25 set on Feb 1, 2007.  Heart rate averaged 188 this mile.

Third Mile in 5:52.  I was alone and struggling up the hill at this point.  I slowed too much on the hill, but it felt like I was trying my best.  I did recover nicely after the hill and was able to pick up the pace again.  Heart rate averaged 190 this mile.

.1 in  34 seconds.  Gave it a kick at the end.  I missed my PR by 4 seconds, but this course was certified and the other wasn't so this is more official.  Give me another month of training and I hope to be around 16:45 for Draper Days (faster course).

I actually liked the course and the weather was just awesome for the race.  Maybe only 5 degrees warm for my liking.  350+ entrants in the 5K with some big names showing everyone how to run fast. 

I went back on the course and ran it backwards afterward and ran into Sasha running a "tempo race" by himself.  He decided to run the course again and try and beat my 17:37 time.  He was at the two mile marker and a couple of seconds ahead of my split.  I decided to run some with him and see how long I could hang on.  We ran the hill together and did about a half mile with him.  I think I went quite a bit faster with him then when I raced it.  I was spent at the top and wished him well for the last .6 left.  He ended up running about 17:20 (have to check his blog).  The rest of my cooldown was easy.

I was impressed with the quantity of prizes at the finish.  I won a half hour massage and a bean bag thing that you heat in the microwave.