Run Derneld, Run!

6.03 miles at lunch time - 9x200meters. Did a 3 mile warm up, but apparently that wasn't enough. My splits improved slightly as time went on. I think the last 200 was probably a little short. I definitely FELT better progressively on each split. I was actually tracking each of them as 0.13 miles on my garmin on a straight road. 50.99, 50.40, 49.47, 48.36, 49.42, 49.82, 48.37, 48.48, 43.6 0

5 easy miles pushing Ellie in the stroller.

6 easy miles at lunch time.

5 easy miles with Ellie in the stroller. She has come to really love my runs, it is fun to see how excited she is for it when I get home.

Did a warm up, then 10 minutes @ LT, 1 minute jog, 10 minutes @ LT. Then went for 60 minutes at a good easy pace. Repeated the workout: 10 min @ LT, 1 min jog, 10 min @ LT. Finished with a cool down. The 4 splits had average paces of: 7:06, 7:05, 7:12, 7:12. I was weaker on the second set, but I've come a long way on this type of workout. I used to really botch the later set. This has been a really good week (for me). About 70 minutes of LT-pace and about 1.2 miles of repetition-pace work. With a recovery this afternoon, I will be getting over 70 miles, which is where I want to keep my weekly mileage around in preparation for STG.

6 easy miles at lunch time. 5 easy miles pushing Ellie this evening.

6.05 miles at lunch time - 6x20 second strides

Strength training after work
 

6.32 miles at lunch time - 3x5minutes at LT with 1 minute jogs. 3x3minutes at VO2max with 2 minute jogs. 2x400meters at mile pace with 3 minute very easy jogs. I was hoping to do three 400s, but apparently 6 miles/50 minutes is not enough time for all of that. This was the hardest I've pushed myself in awhile. It was grueling but also fun to work really hard like that. One month and one day until Bryce Canyon. 

5.01 easy miles with Ellie in the stroller. It was hot today, I was ready to go back inside.

4.91 miles at lunch time. Nothing in the afternoon except a fun date and a big ice cream cone.

90 minutes easy in the early AM. Felt pretty good, except for a weird twinge in my lower back in the last 0.5ish. Hopefully nothing. 10.29 miles

Ran across the neighborhood as a warmup for a test run on a treadmill that someone is selling. I decided to buy it. It's about a year old and looks unused. They are moving on Monday and trying to sell it quick (i.e. for a bargain). Score! 1.82 miles

3.51 easy miles with a few quick bouts to stay fresh for tomorrow's test. 

Treadmill workout/fitness test: 15 miles at marathon pace (7:42/mi) speeding up to LT pace for the last mile. Loving the new treadmill, but I think I'll run outside while the good weather lasts.

Bad weather prevented my lunch run, but I think it was good to take a break because of the mileage I put in this weekend.

Weather was still bad with hail warnings in the evening, so 5 miles on the treadmill.

4.3 easy miles on the treadmill during lunch

5 easy miles on the treadmill before dinner

6 easy miles out in the desert at lunch time. Great weather!

6.04 miles at lunch time: a 20 minute tempo run with 5 strides afterwards. 5.08 easy miles in the evening pushing Ellie in the stroller. I really should invest in a jogging stroller...

Easy windy miles in the desert. Then way too much sugar at a friend's birthday!

Had a really great progression run this morning. Held it pretty steady and kept speeding up, when at first I thought I was going out too fast. 15 mile progression run. Didn't use any fuel during the run. Stayed under 7:40 after about mile 7 and then finished the last mile in 6:58. Did 7.22 miles easy for a weekly mileage topper in the PM.

6.03 easy miles out in the desert. It was pretty warm, but not bad for a light jog.

5 easy miles on the treadmill to try and avoid the sun. Still plenty hot inside.

6.05 easy miles with six 20 second strides a minute apart.

6.03 miles - easy in the desert. Picked up to marathon effort for a mile towards the end and finished the last 0.4ish easy again.

6 miles at lunch time - LT workout: 2.5 miles w/ 3minute rest, 1.5 miles w/ 2 minute rest, 5 minutes

6.35 easy miles at lunch time

3.65 easy miles pushing Ellie in the stroller before dinner. I wanted to make it a little shorter than usual to make sure I could be fully recovered. I also wanted to make it a nice round 10 miles for the day, for no logical reason whatsoever. 

Also, totally crashed with the stroller today on a lifted sidewalk square. Normally I lift up the front wheels slightly to get over it. I set them down right in front of the lip and FLIP! My heart stopped for a second as I saw the stroller upside down, but when I turned it over, Ellie only seemed slightly surprised. Not even a scratch, but I think that's enough motivation for me to get a real jogging stroller.

1 mile warm up, then 15 miles at goal marathon pace, then 1 mile cool down. I was shooting to hold a 7:40 pace and got an average pace of 7:38. Some variance from mile to mile with elevation change and wind direction, but overall the effort was pretty consistent. Feeling really good for Bryce Canyon Half in 2 weeks!

From the time I woke up, I had an uncomfortable twinge in my lower back. I thought it might be from the workout on Saturday, so I decided to take it easy. 3.04 miles at lunch time, 4.90 stroller miles before dinner. Was nice to tune it back a little. 12 days til my next race.
 

Good easy miles at lunch time with some strides. Taking the evening off to have a birthday party for my wife.

2x10 minutes @ LT w/ 2 minute rests, followed by 2x5 minutes @ LT w/ 1 minute rest. Lunch time.
 

6.71 easy miles at lunch time and 5.64 easy miles before dinner with Ellie

Easy miles at lunch time. Got a hot spot on my heel :(