Trails!

I love learning new routes and today was the day.  Jon took me up to Rick's Canyon and Steel Hollow loop.  Its a nice run up Logan Canyon.  It was especially nice since it was still close to 100 degrees in logan but much cooler up the canyon.  "Easy" pace throughout the run.  As easy as it is climbing over 2000 feet in 5 miles.  I was feeling especially sore from saturday.  I think I overdid it a bit.  20+ miles + hours in the sun playing ultimate.  I am more sore from that than any race this year, including the Ogden marathon.  Oh wait, not as sore as the Logan Peak Trail race though, that takes the cake, but you get the idea.

For those interested the trail is described here:

Good run, highly recommended.  Slightly uneventful as there were no faceplants or moose or hunters or anything to give us a scare.  Bummer.

Total Time: 1:50:55 (9:22)  Jon says it was 1:43 (8:45).  He is probably right.

Ave Hr: 150

This morning I ran out to the Planet Walk and tried to get the body going.  I stared out at 7:30 pace and then tried to get going.  It was a struggle to break 7 min pace over the next 3 miles.  I ran into Paul warming up and joined him.  We went over to Logan High Track and met with Logan and James for a speed workout. 

I ended up doing 5x1000m @ CV pace with 1:30 rest in-between.  The 1000's were supposed to be around 5:40 - 5:45 pace.  I ended up just a touch fast, but close.

3:31 (5:33)

3:34 (5:40)

3:32 (5:36)

3:34 (5:40)

3:32 (5:36)

I was suprised I could do it when during the warmup 7 min pace was so difficult.  I guess that is what a warmup is for right?  I felt ok, I still have lingering soreness from sat but better than last night.  It sure was fun watching everyone else run (as they all were well in-front of me the whole time).  Logan and Paul were moving pretty good.  They got a great workout in too.  I did a few very slow laps after and then headed home at an easy pace.

PM:  Rode my bike over to Logan High for an encore.  Only this time it was on the grass barefoot and much slower.  An easy 3.25 miles around the fields with 2x100m striders.  I couldn't resist doing some striders while barefoot but after 2 it got old fast.  Nice and windy out.

25:48 (7:56) 144 ave

Met with Paul after running around the neighborhoods a bit.  We ran on the planet walk...of course, and then did a loop at Blackhawk park and back.  Easy pace.  Sure was nice to have company though.  Taking it easy today.

Total Time: 57:34 (7:40) 145 ave

Workout day.  12.5 mile Young Ward via landfill loop.  Today's workout kicked by butt.  I had decided to do a mile warmup and then 8 miles of Tinman Tempo then about 7's the rest of the way.  My goal was to have the tempo miles be between 6:25 and 6:30.  Things started out ok, but quickly went downhill.  I ran a 7:03 warmup mile then went 6:25, 6:26, 6:29, 6:30, 6:34, 6:37, 6:39, 6:51.  I could've sworn that there was a headwind the whole way (even though I ran west then south, then east).  I was fighting to keep the pace under 6:30, but by the end I had nothing.  Very miserable run.  I tried to maintain a decent pace for the rest of the run, but that was a challenge too.  I finished with 7:05, 7:22, 7:20, and 7:20 pace for the .5.  Good to have that done, but man was that miserable.  Some days you got it some days you don't.

Total time: 1:25:00 (6:48) 162 ave 

PM: Easy run with Jon to shake out the legs.  I met him halfway into his run.  He was doing some tempo work on the Canal Trail.  We ran a nice easy pace cause I said so.  Stood in the canal afterward to ice the legs.  Felt wonderful.

5.6 Miles @ 7:50 pace 146 ave

I let my body run the pace today and not my watch.  My legs are hurting.  Major soreness and fatigue from the higher mileage.  Ran Providence-Millville loop very easy.  A new record for the slowest time on that course.

64:08 (8:01) 143

Ran with Paul today on Ant Flat Road.  Nice dirt/gravel road to run on.  Mild grade, but lots of loose gravel.  No traffic and cool temps made for a great long run.  I whined and complained the whole time (according to Paul) about how tired and sore I am but we still did prettty good for that road.  That is pretty standard for me to whine, but still love it.  Weird.

2:25:15 (7:38) 153 ave

* Another High mileage week record for me (78 Miles)