Fly on the Wall

JRP.  1.5 miles at a faster pace with the fast guy.  1.5 slow miles alone.

JRP ez.  Just a bit of soreness remains in my quads and left ankle.

JRP EZ.  I was hoping to run intervals but I felt like I really needed another recovery day.

It is finally warm, but only for today I think.

JRP.  Ladder of intervals, 0.25, 0.5, 0.25, 0.75 0.75 0.5 0.25, & 0.3 with 0.25 very slow recovery jog/walk.   Goal pace <6:10

0.5 warmup

0.26 @ 5:59

0.51 @ 6:07

0.75 @ 6:06

0.75 @ 6:03

0.5 @ 6:08

0.25 @ 6:08

0.3 @ 5:57

0.6 recovery

When I run hard intervals I feel awful and have negative thoughts while I'm doing them.  Then almost as soon as I'm done I feel pretty good and have positive thoughts.

EZ.  Downtown, Memory Grove....

Mouth of Provo Canyon up river trail past Bridal Veil Falls and back.  This should have been a pace run but I'm not sure what pace to run uphill and downhill.  I just ran hard uphill and tried to keep it below 6:45 downhill.

 1.1 mile warmup. 3 miles up canyon. 3.6 miles down canyon.  0.4 mile cool down.

up 7:10, 7:28, 7:43

down 6:45, 6:42, 6:41, 6:45

ave.- 7:03

http://connect.garmin.com/activity/93736112