Fly on the Wall

EZ pace.  City of Rocks, ID 

XT- more rock climbing with kids and friends.

Same interval ladder as previous weeks.  88°, 10-15 mph south wind. Too hot to run fast.

Here are my times as compared to previous weeks (most recent to the left).  I didn't wear a heart rate monitor and was not running as fast as I could, so this means nothing...

1/4- 6:08, 6:10, 6:03, 6:09, 6:10, 5:59, 5:52

1/2- 6:05, 5:59, 6:07, 6:09, 6:05, 6:07, 6:57

3/4- 6:05, 6:05, 6:09, 6:09, 6:12, 6:06, 6:08

3/4- 6:05, 6:06, 6:08, 6:09, 6:12, 6:03, 6:07

1/2- 6:07, 6:06, 6:03, 6:06, 6:17, 6:08, 6:10

1/4- 5:53, 6:00, 6:02, 5:56, 6:04, 6:08, 5:56

Ez on JRP in the afternoon.  Nice and balmy.  Perfect for a s l o w run.

Same run as last 2 weeks, but 1 mile longer (1/2 mile further up canyon).  1/2 mile warmup.  8 pace miles up and down City Creek Canyon.

Uphill this week vs. last 3 weeks.

7:45-157bpm.    7:28 / 7:39  /  7:38

8:28-161.           8:33 / 8:15  /  8:18

8:49-160.           8:36 / 8:36  /  8:36

8:34-162.

ave  8:39-160     8:12 / 8:10  /   8:10

Downhill

6:31-165 

6:21-170            6:12 / 6:19  /  6:16

6:17-171            6:15 / 6:16  /  6:24

6:07-174           5:57 / 5:57  /  6:08

ave  6:19-170    6:08 / 6:11  /  6:16 

Run ave. 7:21-164   7:11 / 7:13  /  7:16

Two steps forward and one step back.  Strong effort and slow splits.  I am tired and my legs are more tired.  During every mile my legs felt fatigued.  Last time I ran intervals in 88°  heat on Tuesday my Thursday tempo run went even worse.  So, maybe it was that or maybe I am just sort of worn out?  Despite my fatigue and slowness, I feel ok about this run.  Tomorrow's longer run could be interesting.

EZ pace up City Creek.  Legs feel tired and heavy.

EZ Big Cottonwood Canyon.  Spruces, Doughnut Falls...  Trail and road.