Basketball this morning. I'm going to do a 4 mile tempo run tonight, then take it easy the next two days before the Trails Half Marathon on Saturday. Tonight I had Sunny drive me out to Anderson Junction then I did 7 miles back home. The goal was to run 4 mile repeats at a pace which I would consider threshold. I was a little worried about doing this workout, mainly because of the +100 degree temperature. I took some water, but still died in the heat.
1 mile warm-up. My hip was a little sore warming up and I was a little worried about doing the first mile.
1-5:24, this mile has some good downhill, which is really what I need some help learning how to run faster on. I felt pretty good on this one and the hip seemed to loosen up. 2-5:38 not as much downhill, more level. I only rested a minute between the first mile and this one, which now looking back I think might have drained me more for repeats 3 and 4 3-5:41 another mile with some good downhill, I had to move off the road twice, to avoid being ran over by crazy drivers. At this point I was going to just be done with the mile repeats so I did an easy jog back to La Verkin up the hill and into town. However, I decided to go ahead and try to do one more fast mile home. 4-5:48 I think this is the fastest I've ever run this mile which ends pretty much at my house. Once home I did a very short cool down, and it the shower, I had company coming over and didn't have much time. All in all, I was happy with the workout, and being able to run 4 in the heat. Next time I would like to be a little more consistent with the rest and recovery between miles. DS Trainer-80
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