Fly on the Wall

5.6 ez.  This run belongs to last weeks training and was a recovery run.  I ran from our rented "cabin" at Sundance ski area up to where the Alpine Loop road is closed for winter.  It was a gorgeous day and I felt good.  9:16 ave pace with hills and elevation

pm cross training - drug tree limbs and logs to the curb for big trash pickup.  Exhausting.  

3 mile warm up.  5x 600m @ 5k pace w/ 90 sec recovery.  3.62 recover.

A bit tired but kept intervals on pace.  The last one was really tough though. 6:14, 6:10, 5:56, 6:04, 6:13 (no HR monitor)

slow, ez miles.  8:40 ave  pace.

EZ miles. 

I ran around looking at the treasure piles in our neighborhood.  The neighbor kid used to call this time of year, the trash pick up holiday.  People put things they no longer want out on the curb for other people to take.  What ever is left over the city picks up and hauls away.  At least that's my take on it.  I found 5 antique doors and a vanity for the house I'm working on.  I also contributed some "nice" items.  One man's trash is another man's treasure.....

Cross training- 9 hours of sanding floor.

6 miles ez pace with 5x 100 strides.  8:42, 130 bpm ave.

15 ez pace.  Last 2 faster.  10:30, 141bpm ave.  Trails behind house....

The conditions for this run were much better than last week.  It wasn't snowing and the wind only howled in a few areas.  It was warm enough for shorts.  The trail is still a mess with lots of mud, icy water, and wet snow.  I only fell down completely, twice but lots of slipping and sliding.  For mile 16 I followed some runner down the trail to the road in City Creek.  The last 1/3 or so was pavement, and my average pace for that mile was 6:37 @ 162bpm - fast for me.  Finished out the run on downhill pavement at 6:52 pace.  My over all average pace wasn't too bad, though I didn't tackle the monsterous parts of the course.