Fly on the Wall

5 ez miles. ave pace about 8:15.  142 bpm ave. 

Today felt great.  It was only 88 degrees with a bit of a whispy cloud blocking a bit of the sun.  I guess I'm starting to adjust to the heat.  For a recovery run my pace could have been a bit slower but I ran with a group that included the fast guy.

82 degrees.  12 miles in 1:35.  7:57 ave pace.  153bpm ave.

A bit humid for here but a bit cooler.  Yeah!  Nothing eventful.  I didn't run hard or easy, just chugged along and got it done.

1  7:50 135

2  7:53  149

3  7:53 150

4  8:02  151

5  7:54  154

6  8:01  153

7  8:08  153

8  7:53  159

9  8:00  156

10  8:00  158

11 7:59  159

12 7:55  161

5 ez miles up City Creek in the cool of the morning.

Home, downtown, City Creek Canyon, and back.  I missed last week's long run and thus haven't run long (>17 miles) since my race 3 weeks ago.  So I was more concerned with just getting in the miles than with pacing.  This turned out to be a good thing as I repeatedly lost signal in the canyon, once for several miles.  Lots of runners out this morning.  I was dragging a bit going up the canyon til I started passing a bunch of Team in Training ladies.  I also saw a few friends.

8 miles with 10x 100 strides. 8:07 ave.  152bpm.  91 degrees.

Downwind out.

1- 8:41  130 bpm

2- 7:52  150 bpm

3- 7:48  151 bpm.  stopped at golfcourse to get my singlet wet.

4- 7:38 162 bpm.  5 strides.

5- 8:18 159 bpm

6- 8:10 157 bpm  stopped at golfcourse to get my singlet wet.

7- 8:02 159 bpm.  5 strides.

8- 8:27 155bpm

The section of the Jordan River Parkway where I run, cuts through the Rose Park Golf Course.  The trail actually crosses directly infront of one of the tees!  Thus far I haven't been hit by any golf balls and I've only had one minor exchange of unpleasantries with a golfer.  This section of the trail used to be unmarked but when the city paved the trail they also added warning signs at the tee and safety fencing elsewhere (the trail is too close to the tee for any fencing) .  The clubhouse makes a convient place to soak my singlet with cool water.

12 miles on JRP.  1:37:24.  8:06 ave. 151 bpm ave.  20mph wind out of the south.

I felt pretty good and was surprised to return and find it was in the 90s with a 20 mph head wind on my way back in.

1- 8:11  133 bpm.

2- 8:04  142 bpm.

3- 8:05  146 bpm.

4- 8:02  149 bpm.

5- 7:54  152 bpm.

6- 8:03  156 bpm.

7- 8:12  152 bpm. Head wind. 

8- 8:02  156 bpm.  Stoped and wet my singlet with irrigation water.

9- 8:08  152 bpm.

10-8:09  157 bpm.

11-8:13  160 bpm.

12-8:14  163 bpm.

11.15 miles.  1:29:55.  8:04 ave pace.  146 bpm ave.  early am @65 degrees.

10.2 miles, 5 @ 1/2 mary pace. 1:21:10.  7:58 ave.  159 bpm ave.  85 degrees.  ~12mph head wind on the way out.

3 mile warm up.

4- 7:12. 163 bpm.

5- 7:16. 171 bpm.

6- 7:15. 172 bpm.

7- 7:28. 172 bpm.

8- 7:27. 172 bpm.

2 mile cool down.

I should have been running at a sub 6:43 pace, but I was about 30 to 45 seconds too slow.  The unpaved trail could account for a few seconds?  And at least some of my slowness was the heat.  But how much? 

The August issue of Runner's World said, "Every five-degree rise in temperature above 60F can slow your pace up to 20 to 30 seconds per mile."  The "can" and "up to" leave a lot of wiggle room.  I was less than 10 seconds per mile per five-degree rise, but I feel like I should have and could have been running faster.  :( 

14.1 miles.  1:53:52.  8:05 ave pace.  149 bpm ave.  75 F :)  

This run sure felt nice.  I try to remember the feeling when we hit triple digits later this week.  I'm not going to post my splits. They were consistent.

City Creek ez.

11 miles.  1:29:55.  8:10 ave.  147bpm ave.  91F.  JRP out and back.

Stopped and wet my singlet at the golfcourse on the way out. When I was really starting to heat up on the way in I found a guy in his back yard watering his tomatos (his back yard abuts the parkway).  I don't think he spoke English but after a few hand gestures he got a broad smile and let me have it.  A cold hose never felt so good! 

8 miles with 10 x 100 strides up City Creek in the cool of the morning.

I made it out the door before sunrise for a beautiful morning.  I ran around downtown and then up City Creek beyond the end of the road were I lost signal on my Garmin.  I was heading back down, about a mile from the roads end, really enjoying myself, when whamo! I crashed.  Bummer!  The trail was a bit overgrown and I don't know if I hit a whole, a rock, a root, or what, but I rolled my ankle pretty bad.  It was about six miles gimp running, hopping, walking, and hobbling to get back down to the canyon entrance gate.  At the gate I got a ride from a sympathetic runner (who is doing the Slam for his 50th birthday) for the remaining 1.5 miles back to my house. 

My ankle and foot are swollen and "rainbowy," as my little boy describes it.  My self-diagnosis is no broken bones but a fairly bad sprain.  I'm RICEing as best I can.  Hopefully I won't miss too much training but this is going to take some time to heal and that will mean no running on it.  As of Monday morning I'm walking with a noticeable limp. 

Enough whining, I'm thankful it wasn't worse.

Success.  5 ez miles on smooth pavement.   My body feels out of balance from gimping around for a week but my ankle did ok.  I feel better after my run than I did before.  Now I will try to ease back into my training plan.  This was the second interuption to my training so I'm not sure about my sub 3 goal.  But heh, it feel great to be on the road again.

15 ez on JRP.  I probably ran to far after being off last week but oh well.

15 miles.  2:04:20.  8:17 ave pace.  164 bpm ave.  85 degrees.

Got hot and cooled off twice.  I really slowed down the last 2 miles, about 9 min/mile pace, maybe I should have only run 13 miles.  I guess that's the problem with an out and back. 

Ankle OK (just a bit stiff, hardly any soreness) but my stride is still not balanced.

City Creek.  Stiff, sore, and tired but ankle ok.

City Creek.  After yesterday's stiff, sore, and tired run I almost blew off today's run.  I definately did not feel like heading out the door.  I did though and it ended up being a really good run.  I feel like I'm getting my groove back.  Perhaps it was the cooler temps and a bit easier effert.  

I'm back to stiff, sore, tired.  7 recovery miles up City Creek.  6 half-harted 100 meter strides. 

Today is my last day of getting our rental ready!  One door and a piece of trim to paint, one window to fix, some clean up, and loading all my tools and junk into the car.  I've been working my butt off getting everything done and I really need a break.