Trails!

Easy 8 miles - Surprising sore and stiff from the trail run Saturday.  Left arch is achy, I had better watch it close.   

I started today off with a 4 mile warmup to test out the foot/legs.  Everything felt ok, so I decided to do the workout that was scheduled.  My legs were still a bit tight and sore, but the arch pain was gone.  So, like I said, I ran 4 mile warmup (7:25 pace) then changed my shoes (put on my new fastwitch flats) and ran over to Logan High track doing some strides on the way.  The workout was a ladder of 200,300,400,600,800,600,400,300,200 at a goal pace of 5:20 (dream goal of 5K pace).  It was dark and windy, and I ended up running by feel only checking my splits at the end of each segment.

200-:38

300- :56

400-1:17

600- 1:59

800- 2:39 (I was having a real hard time breathing during and after this one, phlem issues)

600- 2:02 (lactic acid is killing me)

400- 1:17

300- 1:00

200- :31.95 (all out)

Cool down home

T-1:05:10 (7:40) 8.5 miles 154 ave

Definition of trail runs:  

Scenic but difficult

That is how I feel about the Beirdneau trail in Green Canyon.  8 miles total out and back. ~ 2400 feet of elevation gain.  Felt equivalent to 10-11 miles.  Luckily we weren't pushing the pace at all.  We got done just in time for darkness to set in as well.  Phew. 

T-1:23 (10:21 ave) 149 ave

Uneventful 5 miles with some strides.

Fartlek workout day

I didn't feel like doing a workout, but I had told myself I would do it no matter what.  So, I made it out the door.  Crisis averted.  I ran to Merlin Olsen park and ran the First Dam Run 5K course (the one I am doing next sat) twice.  During the course of the two circuits, I ran 8x2 mins with min rest at 5:40 pace (CV pace).  Of course, that was the goal.  Things started out ok then took a nose dive, but I was able to finish strong.  

Pace for the two min intervals

1- 5:37

2- 5:38

3- 5:41

4- 5:27 (this must have messed me up for the rest)

5- 5:56

6- 6:02

7- 5:53

8- 5:37

I took a mile to recover, then ran 4x30 sec strides and then headed home.

T- 58:54 (6:56) 160

Sweet new trail run up Leatham Hollow (Blacksmith fork Canyon) and beyond today.  I ran with Joe, Jon, and Lisa.  Hopefully that is not her first and last run with us.  Sweet trail with much of it runnable, but still pretty steep.  It took us forever to run the whole thing.  I recommend checking out Jon's blog entry for the day to see more details and maps and stuff.  

T-2:00:00 (12.15) (9:56) 151