I decided that I need to work on my endurance a bit as my 10K speed shows a prediction of a 2:55 marathon, but I know that I would die if I tried that right now. So, I ran the Airport loop at goal marathon pace effort. I started out with 6:50 miles just trying to stay ahead of the 7:00 guy. I was consistently around 6:50's the whole way except for the last mile where I put on a bit of a kick to finish with a 53:53 time. I am pleased with the effort as it shows that at least to the 8 mile mark my fitness is right where I want to be. Now to build more base and work on keeping that pace for a lot further.
Ran to Rec Center in 12:00 (1.5mi) to run with Paul. We did the 6 mile Canal Loop with a slight detour. It was a nice run that alternated trails and roads. I liked the trails because, it seemed we were still in the city, but running on single-track. Anyway, after that, I ran home.
Ran a new route at lunch with Dan. I call it the Yesco-Logan High out and back run. Yep, it goes from YESCO to Logan High and back. We did 2x200m striders at about 33-35 seconds on the grass at Logan High. I wasn't feeling too good today and enjoyed the easy pace that we ran. I especially enjoyed the (likely)last day of 50-60 degree temperatures.
26:30 out - 27:30 back (including the striders).
Total Time: 54:00
Ave Hr: 153
Ran the YESCO-Green Canyon Run with Dan today. Our goal was to beat our previous time of 68:45 and we did it pretty easily in 66:48. We hit the turn-around in 35:35 and then hit some 7:00 and some sub 7:00 miles on the way back (downhill). The worst part of the run was the 10 min hail storm that blew over. Ouch
Ran the Millville Deer Fence Loop with Dan. It is a great run as it has everything, hills, flat, dirt, asphalt, deer (ok, I didn't see any deer, but being called "Deer Fence Loop" you would hope to see some). This run has some serious hills, both up and down and my quads are trashed. We averaged close to 7:30 miles overall. The hardest part of this run was the rolling hills, it seemed that you never had a flat section to rest until the last 2 miles when you were trashed.
Total Time: 1:30:40
Ave HR: 158
