Trails!

AM: 10.25 on Young Ward Loop.  Pushed it a bit to keep it under 7 min pace, but I would still call it an easy run.  Did some strides between power poles.  I was pretty stiff for the first couple of miles then things got better. 

T-1:10:40 (6:54)

PM: Digging sprinkler trenches again.  Also went on a walk with the family for ~2 miles.

AM: Ran to First Dam and back.  Plus a bit up to the hydro park to visit the p-o-p.  Nice canyon wind today.  Made for a fast 6:25 mile after turning around.  

T-1:24:30 (7:21)

Big Workout -

I joined Paul and Jon for a big workout today.  We started out with a blazing 7:45 pace warmup then did 2 miles near Tinman Tempo pace (6:32, 6:25).  Those 2 miles felt forced and were hard.  Paul could tell we were about to step it up and he quickly made up some excuse about some meeting or something at Mac Donalds and split.  Jon and I hit Logan High Track for 4x1600m at Threshold pace (5:45) with 300m recovery.  Those went well and we were able to hit our times nicely. 

• 5:43
• 5:43
• 5:45
• 5:37 (pushed it the last 400).

After a lap recovery, we did 4x100m strides and cooled down.  Just as we got back home, Jon lost it and enjoyed his breakfast again.  I was laughing.  I think he felt good enough after that to add on a bit more.

T-1:40:45 (7:12)

AM: 8 Slow un-timed miles.

PM: Easy but long bike ride with Corey and Braden.  Up to Camp Lomia.  It was super windy in the canyon. 32 miles 1:45:00

AM: PW

PM: Hiked with Bethany up to the windcaves for lunch.  

Trail run with Paul - 

Today Paul took me on a new trail for me.  Bunchgrass Trail out and back from the highway.  It starts out at 6400 feet and climbs to about 8400 feet at White Pine Lake.  Awesome trail, very runnable.  Didn't see a soul until the masses of backpackers at the lake.  I made Paul go with me around the lake.  It got pretty hairy and was not runnable.  We saw a guy catch a "huge" 6" fish.  Good times.  I really enjoyed blasting the downhill even repeating small sections waiting for Paul. 

T-2:30:00 (counting the hike around the lake) (9:50)