my makeup may be flaking

AM HR 66

4x400 w/90seconds rest 80.0,74.6,73.3,73.8

3mins rest

Repeat 74.5,73.5,74.0,72.4

Was planning on doing more, but this ended up being harder than I thought it would.

There was a pretty nasty wind during the workout. My first 400 went 37-43 due to the wind coming up the homestretch. I really had to raise my intensity level to get those other ones in. Looking up the weather yesterday, it looks like I picked the exact windiest possible time to do the workout as there was a steady 25mph wind coming from the south, with gusts into the 40s (at about 10:45pm). Obviously I didn't feel the full effects of that, as the track has some shelter, but the wind was super tough to fight through.

Using Daniels formulas doing 400meter repeats in a 20mph wind going along the straights slows you down by about 10%, meaning 7% a lap. I don't really think that I could have average 67s without the wind, but it will be interesting to see what happens next time.

am hr 66

Pretty tough long run today. Even though I have been feeling better, every run over 10 miles is still an adventure for me. I went to Jeremy Ranch to run with the big group, which was probably a mistake. I started to struggle about 4 miles in and I was barely able to keep up the turnaround, which we reached in about 52mins.

On the way back, things went downhill fast. I lost the group after about 100meters and they were quickly out of sight. Then I started to get my typical low blood pressure symptoms:headache, earache, nausea, pain in both my arms. My breathing and HR stayed at a reasonable level and my legs felt fine, but I was also stuck going very slowly, particularly on the uphill. Once I got to 1:50, I decided to stop, walk and wait for the Cobblers to come get me. Even as I type this, I still have a pretty bad headache and I've been done for an hour.

I think runs like this are something I just have to live with, but I think if I can get more used to the pace+distance then it will be mitigated. In addition, I need to hydrate (+saltate?) better prior to these runs. 

AM HR 64 

AM HR 66

AM HR 66

3x(1600-1min rest-400) with 3 mins jogging in between.

5:51.4 78.1

5:51.4 77.7

5:48.9 77.4

AM HR 70

AM HR 65

AM HR 65

Big improvement from my last couple of races today. The first couple of miles contain quite a bit of climbing. My first mile felt very easy effort wise, but my heart was occasionally skipping beats. This could have been due to the zero warmup we got or to the fast pace (first mile was uphill).

Splits 6:03,6:30,6:20,5:52,5:53,5:55 pace for last .2

Adjusting for grades

5:42,5:52,6:09,6:11,6:07,559

Adjusted time from course tool is 37:12, my best of the year.

I ran the last 3.2 in 18:57. Compare to DesNews:19:33 or Tour De Run #2:20:20

This race was $15 and the course was well marked and pretty nice. The 10k course was accurate, but we think the 5k was short.

Waterwheel loop

AM HR 67

AM HR 71

2*1600 w/90seconds rest 

5:49.4,5:50.5

4mins rest

4*800 w/90seconds rest

2:49.1,2:44.6,2:42.4,2:40.6

The miles felt pretty difficult, I didn't think I had another gear for the 800s. Turns out I had two more gears. The wind was blowing from the East, which meant a head wind on the first curve and a tail wind on the last. Mentally, that helped a lot.

This workout doesn't give me much confidence about sub 18 Saturday, which is 5:46 pace for 1600meters.

AM HR 61

A "tempo" run. I went down then up then down again.

5:56,5:55,6:26,7:02,7:17,7:38,6:10,5:52 pace for final .45 

Flattening out the splits with the course tool

6:17,6:11,6:30,6:23,6:30,6:47,6:12,6:07 pace for last .45

That 5th mile felt really, really bad. My legs were burning, but my lungs were fine which seemed odd. 

AM 63 

Back in March I time trialed a 5k in 18:45. Then I ran an 18:20 (I called it 18:35 because the course was short) a few weeks later. Since then, I've been kind of stuck. Even though I've been doing more miles and have had some non-terrible workouts, I've been unable to run any faster at the 5k.

So...an 18:07 today is a big improvement, but I didn't pass the 10% test. That means that I was more than 10% slower than my peak form. This is a threshold that I have been able to get under in some workouts, but no races.

Splits were 5:34,5:59,6:04,30 for the last .1

As usual the first mile 5:34 felt pretty easy. I think I could have run a sub 5:20 first mile and this may be the way to actually go sub 18, I don't know. After that, I felt like I was running in sand, which is what Allie said that it looked like when she passed me at about half way. Like in my tempo run on Thursday (and in Des News and Provo City Half) my legs just tightened up. I actually take solace in this, because this, I feel, has nothing to do with my heart. That means that it is hopefully something that I can fix through training.

AM HR 63

Long run around Salt Lake with Allie and then up Emigration Canyon to Ruth's Diner and back down. Just under 8 min pace for the run. 6:40 average from Ruth's back home felt ok.

AM HR 65

AM HR 61 

1600-800-400 (5:45.8,2:41.0,73.9) 90 seconds rest

4mins rest

800-1600-800 (2:39.8,5:50.4,2:42.0)

4mins rest

400-800-400 (75.4,2:40.2,73.8)

 Clearly my 400 and 800 times are improving, but my 1600 times are not. On the second 1600 rep, I felt my legs starting to lose power.

AM HR 67

AM HR 67

Ran with Collin so I modified the math "10" miler to end at his car.

Total time of 62:24 was actually pretty good.

Segment splits

18:35,12:33,19:28,11:38

Overall pace was 6:31 (approx 6:17 adjusted) Collin helped me run even by slowing me down (a little) on the downhill sections and then dragging me on the uphills.

20 miles without fainting OR turning purple. The first time I've done that at altitude since June of last year. Also, highest mileage week in a year.

4*1000 with 90seconds rest

(3:23.5,3:22.3,3:28.0,3:26.5)

4mins jogging

4*1000 with 90seconds rest

(3:29.4,3:31.4,3:28.2,3:28.3)

Goal was to average 3:30, which is 8km at 17:30 5k pace, ended up at 17:16 pace (17:23 without the first two). Basic speed is not a problem- I ran a 77! for the first lap of the second rep. My first lap of the 6th rep was only an 86 so I actually had to negative split that one to keep it respectable. I was actually pretty low on energy during this workout so I don't think I pushed myself as hard as I normally do.

AM HR 68

PM 11 miles with 6 5minute pickups. Rope course/metal moose loop. My heart didn't feel good today making the 5 minute pickups pretty pathetic even though they were hard.

AM HR 73
Ran at 10000ft!