Fly on the Wall

Ran downtown, up Memory Grove in City Creek , then up the Bonneville Shoreline Trail into North Salt Lake, back down into City Creek, up the other side, and back down to my home.  I did construction type work yesterday and my legs were fatigued today but I got it done. 

10:26 ave pace, 138 bpm ave.  Some mud and snow.

 I took the kids to their ski lessons in the afternoon and skied a 1/2 day.  This made for a long day and a tired Daddy. 

8 miles with 10x 100 intervals.

Felt pretty good, just a bit fatigued. Slow pace excpt for intervals, 8:40- 133bpm ave.

JRP to Legacy and back.  A nice cruz out and a fight coming back.  Winds were 21 to 36 mph out of the south.  My legs are tired and I'm tired.  I forgot my orthotics but not sure I felt much worse without them.  Regardless I got it done and I'm looking forward to an ez 5 tomorrow.  

8:41 - 141 bpm

5 EZ miles, but I ran with coworkers including someone new to running

with us.  He is supper fast and my pace was faster than it would have

been otherwise.  I forgot to stop my Garmin but downwind pace was under

7 and upwind pace was about 7:20.  Wind 29 mph with gusts to 38 mph.  I

felt better than I should have considering my mileage this week. 

Perhaps there is something to be said for peer pressure.  Hopefully I

won't be hurting tomorrow.  

JRP.  The snow has melted off the trail and only a breeze today.

2.5 warm up.  8:11, 138 bpm.

6@ 1/2 mary pace.  6:44, 168 bpm.  Working hard but I kept pace on tired legs.

2.5 cool down. 8:47, 148 bpm.

PM update-  I haven't done a double in a long time but I did today.  4 ez on the way home from work.

Up City Creek.  7 EZ with 6 strides.  A bit tired but not too bad considering it's been a long week.  8:31, 142 bpm ave.

With a successful 20 miler tomorrow I will hit 70 miles for the week.  This log will show higher mileage but only because the calendar week starts on Sunday.  However, my running week starts on Monday.

I ran the trails behind the capitol today.  Up to the towers, down into City Creek, up the other side, up down, up down, up down.... For the most part things were a muddy mess or slick snow.  The last 1.5 miles were dry pavement and I gassed it back to my house.  Last DOWNHILL mile - 6:13, 168 bpm.  Average for the run - 11:19, 138 bpm.  Tomorrow I will rest and maybe ski in the afternoon.  Ahhh.... 

This ends a hard training week for me.  My legs are tired but the only sore spot is my big toenail.  I'm thankful for this.  

Rest and ski.

6 recovery miles at o'dark thirty in the morning.

The training plan calls for a second 4 mile run this afternoon, but my body is telling me to rest.  I feel fatiqued, like I'm fighting a cold or something.  I binged on a 1/2 box of lemon cookies from the Girl Scouts.  I figure all that artificial lemony goodness should fix what ever ails me, right?  They're from the Girl Scouts, so they've got to be good.  Mmmmm..... natural and artificial flavor....  They even have "TBHQ for freshness!"

2.75 warm up. Intervals- 5x.75miles at 5k pace w/ 2.5 min recover.  3.5 cool down.

6:14, 163bpm

6:15, 169bpm

6:06, 172bpm

6:14, 170bpm

6:11, 167bpm

I pushed hard to keep these on pace (pace variations might be due to the breeze) and they weren't pretty.  But I felt worse after I finished.  I think it is this cold I'm fighting.  I least I guess I have a cold.... some sort of malaise anyway.

This morning I felt tired and thought about skipping this run but in the afternoon felt better.  So I ran after work.  I kept an ez pace.  Felt OK during and good after the run.  8:24, 134bpm ave.

10 EZ.  7:56, 140 bpm ave.

Tomorrow is supposed to be a recovery day but a friend and I are going to run the last 16ish miles of the trail marathon I'm planning on.  So I'm thinking I'll switch days and run EZ on the weekend.  

Ran the second half of the BST Marathon with a friend who knows the course.  Ye gads it goes straight up a mountain at what will be mile 22+.  And of course what goes up must come down.  That down will be just as painful.  

You'd  think I'd be able to find an hour for a short run....  Tomorrow.  

Downtown, Memory Grove, City Creek....

Ski in the PM

8 miles with 10x 100 intervals.

The Jordan River trail is again closed due to construction (paving) so I made a 1 mile detour through nice tree lined streets in Rose Park, but to get back to the trail I have to run past a stinky waste water treatment plant, a refinery tank farm, and other lovely sights.  Oh well, at least it looks like they are actually working on the trail and not just thinking about it. 

JRP to Legacy w detour.  8:22, 138 bpm ave.  Legs felt heavy toward the end of the run but the rest of my body feels better than yesterday. 

5 miles with co-workers at lunch.  Last mile near marathon pace with the fast guy.  Felt good.

Did a double today. 

1st run- 3 mile warm up.  7 at 1/2 mary pace*, 2 mile cool down.

2nd run- 4 EZ

*My pace run was interupted by debilitating GAS!  My stomach cramped up and I couldn't inhale.  My wife brought home a box of FiberOne bars from Costco and I had a couple before breakfast.  Those things are pure evil and they stopped me in my tracks.  Never again will I eat even one.  If I had a pin I would have poped myself to relieve the pressure.  Luckily I was running alone, or at least attempting to run alone.  You can read more about them here- http://www.pleasegodno.com/index.php?/archives/66-Fiber-One-Bars-make-me-Fart.html 

6 needed recovery miles.  

I ran parts of the trail marathon course.  The first leg of the course is reported to have 3,100 feet of elevation change in under 11 miles.  OUCH.  This run left me worn out and sore.  

1. I came down with a cold Saturday afternoon and I haven't slept well because I can't breath through my nose.

2. My legs are still a bit sore from Saturday's run.  The rest of my body is sore from breaking concrete and tearing out a floor.

3. It has been snowing all day.

Three strikes and I'm out.  I decided to take the day off and try to recover for better days. 

9 miles with 5 x 600 m (0.37 miles on Garmin) intervals at 5k pace.  Intervals ranged between 5:59 and 6:22 dependent upon wind and ?

Still have the cold but it is not bad at all.

15 miles ez pace JRP to Legacy.  About 7:52 pace, no HR monitor.  Felt pretty good only a few snot rockets.  Legs a bit fatigued coming in but hey 15 miles is 15 miles. 

The only negative was how cold it felt.  When I left it was 31 degrees with a 24 mph wind,  which puts the wind chill about 17 degrees.  I'm ready for the warm spring weather to return.

3.5 miles up the mountain with 3x 100 strides, otherwise ez pace.

3.5 miles down the mountain with 3x 100 strides, otherwise ez pace.

THE JOY OF DEFEAT 

I had planned on 18 miles today to end a less than stellar week.  When I left it was 50 degrees with some clouds off to the west.  I knew it was supposed to turn ugly so I wore tights, my warm shirt, and gloves and I brought extra gloves and a hat with me.  At about 6 miles I had climbed out of City Creek and was on the west slope before the ridge line.  It was cold and the wind was whipping the icy snow into my face.  It felt a bit like little shards of glass hitting my face.  I was having trouble seeing.  The trail was sloppy and sticky.  I finnally just decided- forget this crap!  I turned around and headed home.  This was the best decision I've made in a long time.  The conditions continued to get worse.  This storm turned into a white out...  I was happy to get inside and look out the window at it. 

11 miles with 6x 600m intervals at 5k pace, 2 min recovery.

5.6 warm up

3 intervals on pace.

3 intervals too slow... more like 10k pace.  just couldn't make my legs go?

cool down.

Legs felt darn tired coming in.  Running after a working lunch that included stuffed pork chops and some sort of cheesy/creamy potato thing didn't help!  I'm ready for a recovery day.

8:20 ave pace.