Fly on the Wall

EZ City Creek with dog.  The last mile or so I ended up on a 1/2 mary race course.  I joined some of the back of the packers.  Very fun. 

Planed on intervals in the morning but my stomach wouldn't have it.  Oh well, tomorrow....  EZ JRP.  

JRP 74°-76° (not too bad but it felt plenty hot).  Goal 3 mile ladder at <6:10 pace with 1/4mile recovery crawl, jog, walk, slog. 

0.25-6:09, 0.5-6:09, 0.75-6:09, 0.75-6:09, 0.5-6:06, 0.25-5:56 (Last one too fast.  Will I pay for this when I again attempt a pace run on Friday?)

day of rest and moving back into my office after new carpet.....

I think this weeks pace run went much better than last weeks aborted attempt.  I ran up and down City Creek Canyon.  My goal was a hard but sustainable pace uphill and sub 6:50 downhill.  0.65 mile warm up, up the the hill to canyon road.  1.1 mile cool down. 

Up hill paces- 7:38, 8:18, 8:36.  Up 3 miles average- 8:10.  

Up and down mile- 7:31.  

Downhill- 6:16, 6:24, 6:08.   Down 3 miles average- 6:16.  

I hope this was good enough.

I forgot my sunglasses.  Less than a half mile into it my Garmin battery died.  Then about a 1/2 mile later my audio book/ MP3 player battery died.  Oh well it was a nice morning and the creek made good music.  Legs not so bad after yesterday's tempo work, tired by the end but not too bad.