Trails!

AM: Providence - River Heights Loop.  My legs felt great and I am finally clearing out the crud in my lungs.  Plus 3x20 sec striders.  In all a pretty good run for an easy day.  This week I need to get my mileage back to 70.

T-56:53 (7:07) 8-miles 158 ave 

Lunch: Gossner 5 with Dan.  Perfect weather.  We got into an intense talk and the pace picked up and we had to slow down before we got carried away.  My calves are sore again.  I will have to "Stick" them tonight again.

T-37:00 (7:25) 160

Medium Workout with Paul and Logan.  I figure that by training with them, I can get first dibs on autographed Olympic stuff.  Or at least some autographed used socks.  We'll see.

We did the Logan Loop plus a half mile cool down at the end.  We started out with some warmup miles at around 7:10 ave pace.  The hard part consisted of 10x2 min at CV pace (goal for me was 5:50 pace) with 1 min rest at 7:30- 8:00 pace.  That was followed by 10 striders of 20 seconds.  I didn't feel 100% but tried hard to not slack off.  Paul and Logan would put about 100 meters (or more) on me each interval and every other one, they would turn around on their recovery min to let me catch up.  That gave me a good reference to see if I was slacking.  I started out too hard on the first one, but it did have a bit of downhill too.

I went:

1.    5:30 pace (part downhill)
2.    5:57 pace (slight uphill)
3.    6:14 pace (~1% uphill grade)
4.    6:30 pace (more uphill)
5.    5:53 pace (flat)
6.    5:44 pace (flat)
7.    5:50 pace (flat)
8.    5:52 pace (flat)
9.    5:50 pace (slight down)
10.    5:46 pace (slight down ~20 feet over the two mins)

Overall, the workout was tough then add the striders after and my legs were lead.  It feel good to get a good effort in though.  This should be the start of a good week.

T- 1:19:11 (11.56 miles) (6:50 ave) -168 ave -183 max  

AM: 5 miles early on Planet Walk then traveled to SLC for work.  

PM: Ran two miles with Beth while I pushed both kids in the lousy stroller (not a jogging stroller).  She ran great setting PR's!  I dropped her off at the house and ran 3 more on the planet walk at 7:53 ave pace (using the calc tool).  137 ave

Today I had some time to squeeze a run in between 4 and 5:30 (when Beth was meeting the girls for a run).  I didn't have as much time as I wanted (due to pesky work issues) so I picked up the pace to maximize use of time.  I ran up 1800 N from work to 1600 E (nice climb) at sub 7 ave pace and then picked it up to a Tinman tempo pace for a while.  I followed 1600 N to first dam flying down the hill at 5:30 pace.  I continued at 6:30 pace on the canyon road down to center street.  From there to the house, I just tried to stay around 6:30-6:45 pace.  I felt frozen by the time I got home (short sleeves and no gloves just doesn't cut it) from the cold wind.

T-1:12:55 (6:41 ave) 165 

AM: 8 miles on Providence-River Heights Loop.  My body did not want to go at all today.  So I listened and took it easy.  It was a struggle to not cut the loop short.  I think I just needed an easy day to recover.  I have pushed it hard this week.  I might get out with Bethany later in the day.

T-63:50 (7:59) 151 

Another typical weather day for a run up Green Canyon.  I sure do know how to pick the best days to do that run.  I was feeling deja-vu running in 20 mph winds, rain and sleet.  Just like the pre-Ogden training run with Paul and James.  This time around, Jon joined me and I bet loved every minute of it.  He is weird like that.

T- 1:45 (easy, so as to not fall on slippery leaves and into the huge puddles) 153 ave