Trails!

New Run. YESCO to End of Paved River Trail and Back via 400W. 10 miles exactly. Dan and I decided to run it in under 70 mins staying ahead of the 7:00 guy. I felt comfortable at this pace. I know I could do a marathon holding a similar pace. We hit the turn-around in 34:00 and finished in 68:15. We had "Golden Mile" splits of 6:00 and 6:10 which are 6:35-6:45 miles roughly. A great marathon pace workout built to build base. Total time: 68:15 Ave HR: 167

Ran the Yesco to Logan High Run with Dan. Goal was to stay ahead of the 7:00 guy like yesterday. Once at the Logan High School field, we did 2x200m striders. I felt really sluggish during the striders, but felt fine during the run. Med Effort Total time: 48:10 Ave Hr: 162 Max HR: 176 (during first strider)

Ran from work to End of Paved River Trail then to home via horshoe park. I hit splits of 6:15 both ways on the "Golden Mile". I was running a pace that I consider med-easy. I was trying to keep going at a decent clip but trying to stay comfortable. That pace is 7:00 miles apparently.

Total Time: 51:45

Ave HR: 161

Shoe Mileage to date 356mi (Nike Pegasus)

I got christmas early today. The fun begins tomorrow. Stay tuned for details....

Last Night Christmas came early in the form of "THE TOY" Long story short, I got the techie/nerdy toy that I wanted. I love having all the info overload that I can handle. I set it up on today's run to auto slit every 1/2 mile. After the run, I think that for most workouts, 1 mile is a better split time (for me). I can see the actual pace when I want so I can estimate my 1/2 split just fine. I set up the window to show time, HR, pace, and distance. It showed the same distance that I had measured previously for the course I ran (Gossner Modified). My HR was consistent with my Polar F6 I had. In other words, it worked perfectly and I love it. I wont bore you with the details of every run but I am enjoying the over-analysis of every step I took. Total Time: 43:00 Ave HR: 159 Ave Pace: 7:16mi (Easy Recovery Day)

Ran the Yesco to Green Canyon run with Dan. We decided to push it pretty hard to see how well we could run this run. This run has a 780 foot climb and 780 foot decent. There are sections of 10% grade thrown in. We worked hard to keep up the pace going up and then flew down the hills. We hit some 5:40 - 5:50 mile splits coming down. Total Time: 62:31 Ave HR: 168 Max HR: 176 I love all the details that the Garmin gives. I love the charts and graphs.

Ran to Rec Center to Meet with Paul and Dan to run. We did a new loop that took us on roads, trails, and grass fields all in one run. Lots of elevation change, but the garmin gave me details of every stage. We hit a 10:04 mile during a steep mile (430 feet up with up to 21% grade). We also did a 6:24 mile during a downhill section (130 feet elevation drop). I averaged 7:33 a mile overall, including the run home after dropping off Dan and Paul. A good long-easy run to finish off a tough week of training. I bumped up the intensity and mileage this week, but my body has handled it pretty well. Total Time: 1:45:55 Ave HR: 156 Total Ascent/Descent: 3200 feet (1600 up and 1600 feet down)