my makeup may be flaking

In the afternoon I went to the track and did a lap in 72, thn did 7 laps of in and out 200s (the 200s were in about 32-33 seconds).

Did weights and Plyos afterwards.

AM Two loop Liberty Park

PM Ran to Sugarhouse Park two loops hard with 5 mins jogging in between, (10:33,10:32). Pretty solid effort all things considered. My legs did not feel great before or after,but during the felt fine. It should be noted that at some point of both loops I had a tailwind, so the workout doesn't count for record purposes.

Ran back to school and met Allie for lifting and core work.

Made the most fantastic pizza today. Spinach, feta, artichoke, asparagus, tomato, roasted garlic and bruschetta with a base of minced garlic and grapeseed oil.

AM Ran to school

PM Two loops of Sugarhouse Park from my office.

This was supposed to be a liminal workout. I love those. I was going to retire my Asics Hyperspeeds from long tempo runs and at the same time debut a new hard "ten miler". Well, turns out I only had one of my hyperspeeds sitting in my office, how does that happen?

My options were: One hyperspeed and one barefoot, my Zoom Waffles, the most beaten pair of asics 2100s in existence, another pair of asics 2100s with the heels cut off and a pair of worn down mizuno Waveriders. I decided to go with the waveriders. I also decided to run in the morning so that it would be cold...so that I would have a reason to wear tights...so that my knee wouldn't be too cold. It makes sense.

Anyway, like all of my tempo loops, it's a beast. At the pace I was going, it's 14seconds per mile slow on average.

 Segment #1 is 4km. I start at my office, cut through campus to foothill(500S) and follow it up to Sunnyside, then I run up Sunnyside to the Zoo. The 4k mark is right before the second entrance to the parking lot. I hit this mark at 15:34 feeling good. This was an adjusted pace of 5:41.

Segment #2 is to join the Des News course at about mile 15.5 and follow Wasatch Drive until it ends. During this section fatigue crept into my legs. You then turn on thunderbird and start running along foothill. I felt very much like I did on Saturday and my pace was about the same. Segment 2 ends after you cross Kensington. I did 21:50 for those 6km which is 5:50 pace adjusted.

Segment #3. Just continue down foot hill. You have to cross the street twice, first at Sunnyside and again when Approaching the Stadium. The 14km mark is directly between Transformers in the Parking lot of Rice Eccles. I lost some impetus here because the downhill was hard on my legs and I was facing a head wind. (Which had probably helped me quite a lot in the first segment). I only managed 15:12 for these 4km which is 6:10 adjusted pace.

Segment #4 Now turn the corner and run along 1300 East then down South Temple. I was starting to feel ok on this section again, probably because I had gone so slow on the previous part. I only went down South Temple to 900East so although grade was daunting I only had to endure it for four blocks. That's right at 900 east I turned around and ran straight uphill back to my office. This was really a test of my aerobic capacity and I felt like I did ok. I did the entire final section in 15:33 (also about 4k).

Total time 68:10

Did my rollercoaster trail run with Allie. We then ran up to Emigration then back down to my office. I did the last 5miles or so at an uptempo pace. I felt surprisingly good on this run. Total time was 3:00:59. We were 1:50 at the top of little mountain.