Trails!

Ran a new course today with Dan. It is the Yesco-Green Canyon Out and back run. It is mostly uphill the first half and downhill the last half. There is also a ~500 ft elevation gain over the first half. It was nice to get off the boring dirt roads by work and climb some hills. My legs were still a little sore but they loosened up quickly. Time Up: 36:00 Time Down: 32:45 Total Time: 68:45 (7:24 Miles) Ave HR: 161

Happy Halloween

Work was chaos, body was tired...Only 6

(Gossner Modified)

Total Time: 48:22

Ave HR: 151

Ran 2 laps of the 5 mile River Trail via Horshoe Park loop.

Mile 1: 7:30

Mile 2: 5:57 (Goal 6:00)

Mile 3: 7:39

Mile 4 and 5.5: 9:06 (Goal 9:00)

From then on, tried to maintain 7:00 miles to end. Had to run a 6:45 9th mile and 6:45 last mile to make it with a small cushion.

Total Time: 69:30

Ave HR: 162

Max HR during tempo miles: 178

Ran to Rec Center to run with Paul and we did the River Heights Loop at a decent clip. He tried to kill me during the 4x200 meter striders in the grass. My legs felt very fatigued during the striders and during the 1.5 mile run home. Good tune-up for the 10k run on Saturday.

Total Time: 53:20

Ave Hr: 154

Gossner Loop real easy.

I was sore from the 200's (thanks Paul)that I ran yesterday and I was feeling really fatigued so I took it easy to recover.

Total Time: 31:10

Ave HR: 149

First Dam Run 10K 37:39 I went out with the goal of breaking my previous 10K PR of 38:06 and did it. After a quick 1/2 mile warm-up I lined up and it was show-time. I started out right on track with a 6:10 first mile. About that time the 5K guys turned off and we never saw them again. I was hoping most of the fast guys would turn off but only 2 did. That left me in 8th Place. I ran the next mile in 6:00. The next mile had a pretty good climb in it that slowed me a bit and I ended up with a 6:20 mile (3 mi in 18:30). So far, so good, time to start picking off people. I stepped it up just a tad and ran basically 6:00 mile pace all the way to the 6 mile marker picking off a few people. I hit the 6 mile in 36:30 exactly with no one in front of me and about a 15 second gap to the guy behind me. I picked it up as hard as I could and crossed in 37:39. The chip time showed 37:41 but was off so I am calling it 37:39. Fourth Place Overall and third in my age group. I felt that I ran solid even running a negative split which is a first for me. My HR was pegged around 182-185 the whole time (after the initial 1/2 mile) so I feel like I gave it my best. Those Interested in seeing the course click HERE (this was created courtesy of Paul Petersen) Thanks Paul! Max HR: 192 (last mile or so) Ave HR: 182 Total Time: 37:39 Did an easy 2.5 miles after to cool down.