Trails!

Dirt Road to Barn and Back

Today's run was pretty good as we set out to beat the 7:30 guy. We had no problems and didn't need to speed up at the end to take him.

Total Time: 68:05

Ave HR 159

Note: From now on my fast/slow mile threshold is 7:30 miles.

Evening Run:

House to Logan High Track and back. Did 4x200 meter sprints. They were between 33 and 35 seconds (90% of max). It was hard to tell in the dark my exact splits. I jogged 200 meters inbetween each one. 3 miles to and from with 1 mile on track total. The three miles were at 8:00 pace.

Total Time: 31:30

Ave HR: 161

Max HR (during 200's 184)

Gossner Loop Modified

I am feeling the effects of the 200 meter sprints last night. My quads were the worst at first with my left hamspring tightening up midway through the run. We focused on beating the 7:30 guy while still getting in some quality speed. We did 2x1 Min fartlek @ 5:30-6:00 pace. Then we did .5 mile in 3:05. The rest was 7:30-8:00 pace. The wind was a challenge and is a scary preview to a Cache Valley winter.

Total Time: 35:30

Ave HR: 158

Airport Loop with Dan

Started at 7:20-7:30 pace and bumped it up to about 6:45-7:00 pace finishing with a 7:05 overall pace. I felt tired the first mile and then loosened up and ran well.

Total Time: 56:40

Ave HR: 158

Ran to Rec center(1.5 mi) to run with Paul and James. We did the River Heights Loop (4mi)and then I ran home. James told me about a 5K on saturday here in town that I would like to do. I want to see where I am with my speed as I feel like I have none with all these training runs at a speed much slower than 5K pace. Time to test myself.

Total Time: 52:40

Ave Hr: 156

Hospital Loop plus a bit to see the Extreme Makeover home Edition house's progress. It is coming along nicely. the roofers were hard at work finishing their job and a bunch of volunteers were hustling around everywhere.

The weather was cold and windy.

Still held 7:23 mi ave but it felt easy so I am categorizing this as an easy run.

Total Time: 51:00

Ave HR: 156

17:14 1st Place overall.

Ran the Red Ribbon Race this morning. I had just heard about it on Thursday and the race was closed to registration so, I came this morning and they said that I could run, but I wouldn't get any prizes or the t-shirt...but it would be free. Whatever, so I ran. I ran it with James and Dan. The race was 600 people between the mile race and the "5k" but most were kids. I figured it would come down to Dan, James and myself for the win. My goal was to break 18:00 for the 5K. The course ended up being short(3mi) so this is my new PR for 3 miles. After a short 1/2 mile warmup the race got started (30 degrees max- it was cold). I started out at what felt like a really slow pace as the first 1/2 mile is uphill. I held back as much as I could, but was still leading a pack of 3-5 guys. After the hill crested, I settled into about a 6:00 pace and held that for a while. Just after the mile point, I could tell Dan and the High School kid running with us were getting tired so I worked for the next half mile to distance myself a bit. I am now all alone (never been in this position before) and I am not sure the pace I was going. It felt like I slowed down a bit. James was catching me and get to within 5-10 feet of me with 3/4 mile left so I decided it is time to go. I worked that 1/2 mile and put some distance between me and him and then costed into the finish with a 5-6 second win over James and a ~45 second lead on Dan. Both Dan and myself PR'd as we have not ran a short race in a long time (maybe ever for Dan). If we figure 35 seconds for the .1 I still made my 18:00 5K time by 10 seconds and that is all that matters to me. Great Race.

1 mile cool-down then left to meet up with Paul, James, Dave, and Ben to run 6 miles. We ran some trail up right hand fork in Logan Canyon. Hunting season just started so there were a few hunters out. The trail was mostly mud and we were caked in it by the end. The trail had a pretty good climb the whole way (to the turn-around).

I made my goal of a 50 mile week.

3-mile race: 17:14

Ave HR: 183

6- mile run: 49:00

Ave HR: 158