Trails!

AM: Slow mile getting going this morning in 8:30 to meet with Paul.  We ran the Landfill loop together shooting the breeze.  Picked it up a bit from my first mile.  Nice morning for a run.

Total Time: 52:20 (7:29) 7 miles 145 ave

PM: River trail with Paul, Jon, and Dan.  Sluggish on the uphills and much better down.  Typical. 

Total Time: 55:36 (7:56) 7 miles 150 ave

I always wonder how you can run the same run with someone and have such different splits.  If you compare my time to Paul's there is an 11 second per mile difference, but we ran together.  It happens every time, I swear.  Weird.

Big workout today.  I did a 2 mile warmup to the end of the Planet walk then did 1.5 miles at tinman tempo pace (6:27 pace).  Once at Logan track, I did 7x 1600m at LT pace (Daniels calculator puts that at 5:56) with 200m rest inbetween. I went:

Mile 1	5:53
Mile 2	5:56
Mile 3	5:48
Mile 4	5:55
Mile 5	5:58
Mile 6	6:01
Mile 7	5:47

I felt ok starting out.  Paul showed up on my third repeat and as he passed me, I sped up a bit and that caused a faster time.  The 5th and 6th were pure torture.  I don't know how I can hold this pace for longer than a few miles.  The 7th, Paul joined me and it helped a ton.  I gave a kick the last 100m to finish strong.  After a lap to recover, we ran me back home at 6:30 pace.  I am dead, but feel good.  Another workout in the bank.

Total Time: 1:33:44 (6:52) Ave HR: 162  

AM: Very slow .75 to meet with Paul (8:30 pace).  We ran a combination of many runs to create a new one.  Planet walk, past Blackhawk park, across both highways, onto the TOU course and back through river heights.  Tired and sore today.

9.1 miles 68:33 (7:32) 149

PM: Ran with Jaxon in the stroller with Paul and James.  Slow pace but not easy as a result of the stroller.  Nice and hot.

5.1 miles 41:30 (8:05) 146

Ran over to Paul's and we ran on a Campus to North Logan Loop.  Had some good hills interspersed all throughout.  Started out easy and picked it up as we went.  Threw in 6 100m striders during the run.  My form felt terrible today during the striders.  Picked it up from mile 8 on in.  Went 6:45, 6:25, 6:44, 6:46, 6:12, (dropped Paul off here and continued home), 6:25, 6:39(.5).  Many of those miles were at Tinman tempo pace and felt pretty good.  Blew past the 7 min guy during the last mile.

Total Time: 1:34:00 (6:58) 156 ave

No training partners today.  Bummer.  Landfill loop easy pace.  No watch.  See Jon, I can survive 1 day without my Garmin.  Amazing.

Another saturday, another long run.  This is starting to get old.  Todays run was nice though.  Jon invited us (Dan, James, Logan and I) to his work running club where today they had drinks and food for everyone.  Sweet catering service, all free.  My kind of run. 

The course was out in the middle of small town cache valley.  I loved the course though.  Very quiet roads, and lots of boring fields to look at.  Other than taking a quick break every 3 miles or so for more powerade, we kept the pace honest.  We started out uphill for the first half and downhill the last.  There was 500 feet of elevation gain so pretty flat, but there were a few rollers in there to throw you off.  I ended up running 9 miles at 6:30 pace or faster with miles 15, 16, 17, and 18 in 6:28, 5:56, 6:00, 6:19.  I was pretty much in race pace mode again for those miles so it is not getting easier, but I am sure it is paying off somehow.  We added a couple of miles to make it 20 even. 

Good company, good food, good run = good saturday morning.

Total Time: 2:15:17 (6:45 ave) 159 ave (upper 160's during MP miles)

* Another record high mileage week (81 miles).  I am looking forward to a mini taper for TOU half this next weekend.  I will also be traveling all week, so it will be tough to get the runs in anyway.  I will do what I can.