Trails!

Airport Loop. It is one run that we suspected was shorter than the 8 miles that we thought it was. It was 7.8 according to Google Earth. I measured all of our other runs to see how consistent they were to my bike measurements and all the rest were exactly on so I can safely say that this run is now accurate. Of course it depends on the lines I run but I am not that picky. We modified the course to be exactly 8 miles so we had to go out and set a new course PR.

Dan and I chased the 7 min guy and did pretty good staying ahead of him the whole way. He got 5 seconds ahead of us by mile 7 so we pushed hard to show him who is boss. I might have got carried away as the last mile was a 6:20 mile. It sure did feel good though.

Total Time: 55:25

Ave HR: 166

Fence Run nice 'n easy. I am a bit tired from the hard run yesterday. It was nice to cruise real easy and still be under 8-min/mile.

Total Time: 38:55

Ave HR: 158

Combined Portions of the Fence Run and the Gossner run to make it 7.1 miles. Dan and I did an easy 5 min warm-up at 7:30 pace then did a 3 mile tempo at 6:30 pace. The last 3+ miles were done at 7:30-8:00 pace. The tempo hurt that last mile, but I feel much better about myself after doing it. I had a lot of muscle fatigue (latic acid maybe) in my legs that slowed me down.

Total Time: 51:00

Ave HR: 165 (~175-179 during tempo miles)

Airport Loop (accurate) Goal for the run was to stay ahead of the 7:30 guy and that was accomplished. I was feeling a bit tired from yesterdays tempo so my HR was a tad high for the pace (med effort).

Total Time: 59:10

Ave HR: 164

River Trail via Horshoe Park

I was pretty busy today (as usual for fridays) so I ran 5 when I could. I was hanging around the 7:00 min/mile pace without thinking about it. I did the "Golden Mile" splits in 6:20 and 6:25 (roughly 7 min/miles).

Afterward, I tore down a huge branch off the huge tree in the backyard. The wind broke the branch back in Aug but it was still attached but hanging to the ground. The tree had dried up enough finally to twist and pull it down. I managed to not hurt myself too bad (minor hand injury is all).

Total Time: 36:04

Ave Hr: 159

Ran on the River Trail with Paul, Jon, and James. I need to run with them this winter to stay motivated. It was a nice and easy run as we were able to talk with no problems. I am not positive the distace we ran but it was probably between 5.5 and 6 miles. Afterward, I continued down the canyon to the Hydro Park? and ran that trail back up to upper second dam and back down on the river trail. The second portion was roughly 4.5 miles with a steep uphill section with the rest flat. There was a tunnel cut through the rock I had to go through that was maybe 50-100 yards long. It was to low of a ceiling and I had to walk hunched over through it.

Great morning, a little cold though. It was nice to meet Paul, James, and Jon (I feel like I am back in the Bible or something).

Total Time: 88:00

Ave HR: 155