AM: Best I have ever felt monday after a marathon. That is not saying much though. My legs are tired and sore. My quads are fine, but my hammies and calves are very tight. I ran the landfill loop nice and easy. I started out at 9:00 pace and after a mile or so, was under 8. I think recovery should go well this week.
T- 47:47 (7:58) 6 mi 147
PM: 4 miles with Jaxon in the stroller. Planet Walk. Even Jaxon is getting sick of this run. But it is so convenient. Mowed the lawn afterward. Legs feel better than after Alta Peruvian.
AM: Providence - River Heights loop. I actually felt really good. I even slipped a sub 7:00 mile in without meaning to. Good morning run.
T-58:30 (7:19) 8 miles 155
PM: Another run with Jaxon in the stroller. He was getting tired of the planet walk so he pointed which direction to go and I went that way. After a while I had to coach him to point towards home.
Small workout this morning. I ran the Providence hills loop adding a bit at the top to maximize the hills. The goal today was to hit the steep hills hard. Both the ups and downs. The flat sections were supposed to be at 7 min pace. I went 7:11 (warmup-flat), 6:41 flat, 7:14 slight up, 7:50 (killer uphill - easily a PR for this mile), .5 at 8:08 pace. That put me at the start of Providence canyon. Once there, I immediately turned around and focused on flying down the hill with the legs feeling like rubber. I went 5:41, 5:38, 6:34 (slight down), 6:37 (flat), 6:41 (flat), .5 at 6:45 pace. That is a lot of numbers, but I don't care what you think. I felt really good about my leg turnover on the downhills and also being able to push myself on the ups. This is my attempt to get faster leg turnover (by running downhill).
AM: Young Ward Loop easy. I am getting tired of running in the dark every morning. The biggest peeve is that everyone turns on their brights when they see you running. I know they see me with my reflective vest on, so why bright me? I swear, blinding a runner as they are only a few feet from you is not a good idea. It makes me want to carry a rock and when they bright me, toss it at the windshield. Grrrr.
I decided to run a route that I haven't done for a while. It was a good change. I ran up to the University track via 100W and 1000N. Once there I felt like I needed to do some good striders as I haven't done them in a while. So I jumped on the track and did 4x200m all out. It was pretty pathetic that my times were so slow for sprinting, but what can you do? I went 37, 35, 35, 34. They felt smooth and fast, only it wasn't. Must have been closer to a herd of elephants tumbling down a hill. Then I went home.
Something new today. I met Paul and Leland Barker and we ran sections of the Bear 100 course marking it with flagging. We started near Fish Haven and did an out and back on a section of trail. It started at 8300 feet and climbed to 9000 feet before descending back to 8500 feet on the other side. At 4 miles, we turned around and went back with the section of the course now marked. Back over the hill. Then while Leland drove, Paul and I ran another 8.5 miles down the Old Logan road past beaver creek and out to the highway. We picked up the pace for the last 4 miles and the legs were feeling good. I am looking forward to one more hard week then a nice taper. I am planning on about 60 miles next week with two good workouts (one tempo and one CV fartlek) with a med run sat.
