Trails!

AM: Landfill Loop

Every time I run this loop I see this guy walking his dog by the Landfill. He always asks "How Far"? Today it was "6". I did some striders (8) every other power pole. They didn't feel so hot, but it did cause my pace to pick up for the rest of the run.

PM: Green Canyon with Jon (10 miles).  Today was payback to Jon for all the times he has made me stop for him to take care of his business.   I have had some serious problems brewing down under today and it got ugly.  I will spare you the details, but 5 stops over 10 miles later we finished the run.  Very good run otherwise.  Enjoyed the new mile of single-track.  Now only 1 mile exactly of road to run on.  The rest is trail.  About 48:30 up (9:30 pace) and 33:15 down (6:39 pace).

T-1:21:45 (8:11) 148 ave

AM: Young Ward loop (10.1). Treated today's run as a steady state easy/medium effort. I was hitting 7:15's comfortably but decided to push the last mile (6:08). That got me working. The rumble down under has subsided and I had no issues today.

T-1:11:47 (7:07) 151

PM: 5 miles pushing the stroller and the kids.  We ran around Logan High and even around the track for a few laps.  Jaxon ran a whole lap.  He was pretty proud of himself.  Paul and Jon lapped us a few times.  My legs and in particular my IT band were pretty tight. 

Workout day

Well, at least I tried. It wasn't pretty, but I did my best I could today. I started out by running some warmup (7-7:15) miles to Merlin Olsen Park to the start of the First Dam 10K course. Once there, I jumped into 2 miles of Tinman tempo pace (effort at least) on the course. First 2 miles are slight uphill. (6:25, 6:37). Once I hit mile 2 I immediately tried to do a hard mile at CV pace (which I guess is about 5:55 pace right now). The problem is that this mile has a steep uphill then flat then back down the steep hill. It was ugly. 6:24. After that, I took a 1:30 recovery jogging in circles then another CV mile. 5:57. Better, but slightly downhill (opposite of mile 2). 1:30 rest jogging then 5:55. Better as this one is more flat. 1:00 rest (mistake not recovering all the way). 6:10 for mile 6. Just had lead legs again today. From that point, I ran easy 7-7:30 pace until I hit 13 miles total.

T- 1:30:37 (6:58) 155 ave 171 max

PM: Hiked the Crimson trail with the young men.  It was hot, but not too bad of a hike.  About 1000 feet of gain in 2 miles.  (4 miles total).  Long story short, I ended up running 1.5 miles of it looking for the rest of our group.  I took it slow though.

AM: Easy and Slow 5 miles on the planet walk route.

PM: Landfill loop via Planet Walk with Jon and Paul.  Added a block to get to 8.5 miles.  

T-1:08:00 (8:00) 144

Easy day very much needed.  My tendonitis was acting up last night so I opted to take today really easy.  I ran 2 with Beth and the kids then ran 4 more.  Nice and easy except for some striders. 

Long run with Paul. We ran the TOU half marathon course and then ran to Paul's house from the finish line. We wanted to get some faster stuff in, but not too terrible. It ended up being slower than I had imagined, but just right. We actually picked it as we went with the fastest stuff on Hollow road with no tailwind and in full sun. We ran mile 13 in 5:58 including a section of 5 min mile stuff. Easy pace the rest of the way home. Good finish to a tough week and is the longest run I have had since the Ogden Marathon.

T-1:41:30 (6:40) 158 (1:26:20 at the half)