Trails!

Big Workout - 

Last morning in Denver so I took advantage of the bike trail for one more day.  The goal was warmup - 1 mile tinman tempo then 6x3 min at CV pace (estimate at 5:40) with 1 min rest in-between then finish with 1 more mile of tt.  It didn't go as well as I hoped due to major fatigue, but I did my best.  I went:

5 miles warmup (7:20-7:37 ave)

1 mile tempo - 6:22 rolling up

Rep 1: 5:43 pace - rolling

Rep 2: 5:53 pace - rolling up

Rep 3: 5:55 pace - rolling up

Rep 4: 5:50 pace - rolling down

Rep 5: 5:57 pace - flat

Rep 6: 5:58 pace - flat

1 mile tempo- 6:15 rolling down

As you can see, after the first rep, I knew I was in trouble and wasn't going to hit my times.  I decided to finish the workout and at least try.  It ended up being mostly MP miles, but that is better than nothing.  Oh, well, at least I got to sit in the car for 9 hours and drive home as a recovery.  Fun stuff. 

Good news of the weekend was that our house that we are selling went under contract!  We now have 3 weeks then we are homeless until sometime in December when our house is finished being built.  Hmmm, should make life interesting...

T-1:48:33 (15.25 miles) 7:07 155 ave 177 max
 

AM: Back to the frozen tundra now. Easy 8 on 4th West route. Had to wear gloves for the first 5 miles. The scooter ride to work was worse though.

PM: Perfect running weather this afternoon.  Met up with Jon and Paul between apartment hunting.  "easy" 5 with them.  Something was wrong with everyone to cause us to run a blistering 7 min pace.

T-35:30 (7:06) 150

Young ward loop via landfill.  It was not a fun day out running.  It is hardly worth mentioning.  I should have stayed in bed, but I had no choice but to get my run in this morning.  Blah.  

T-1:30:47 (7:54) 141

Half Marathon today by myself.  I ran up to just past the Stokes Nature Center on the River trail and back via the canal trail.  Nice afternoon for a run.  I kept the pace honest up to the canyon (7:20 ave) then turned it on for 5 miles or so coming down (between 5:58 and 6:30).  I was working pretty hard (for the pace) but got 'er done.  

T-1:30:35 (6:54) 157 ave 169 max 

Easy miles on the Jordan River Parkway.  I ran into Brent biking and chatted for a min.  It was a nice day out.  Now off to see my little sister get married.

T-62:50 (7:43) 142

Long run today.  I ran to Paul's house and picked him up and ran to the end of the canal trail and back to his house.  He woke up from his zen/zombie state and became coherent by mile 4.  Needless to say it was an easy pace.  I dropped him off then returned back to the canal trail and continued up Logan River Trail to about second dam and returned home.  On the way home I hit some faster stuff when I hit the downhills.  However, I seemed locked into an easier pace today and couldn't really get moving.  When I passed Paul's house again on the way home, I witnessed an accident right his intersection.  A car didn't stop at the stop sign and got T-boned.  Everyone is ok.  

T-2:30:00 (7:30) 146