Fly on the Wall

9 miles w/ 5 x 600 meter intervals at 5k pace (<6:10) with 90 sec recovery.  JRP.  ~75 degrees.

3 mile warmup.

.37 mile, 5:50 pace, 163 bpm.

.39 mile, 5:57 pace, 170 bpm.

.40 mile, 6:03 pace, 170 bpm.

.37 mile, 5:59 pace, 170 bpm.

.38 mile, 6:03 pace, 169 bpm.

cooldown. 

I didn't much feel like getting out the door today but my run went well, not that the intervals weren't painful. 

I would like to run a 10k or so race this weekend but the only local one I can find that is not full says, "Women Only."  Anyone have a jog a bra I can borrow? 

14 on JRP @ 8:38 & 144bpm in 80 degrees.  Feeling a bit sluggish.

6 ez w/ 5 or 6 (I lost track) 100 meter strides.

Ran with a coworker and we ran back with the fast guy.  After a stride he'd be casually striking up a conversation. I wanted to tell him, "give me a second to catch my breath," but I was too winded to talk.  Geeze he looked like he was jogging.... and he had a chest cold.

A.M. Ran to work. Took the scenic route to make it 4 miles. EZ recovery pace.

 Lunch- 5 miles ez on JRP.  low 80s.  

10 miles downtown and up City Creek Road.  Legs felt like logs.... tired.... SLOW...  didn't want to get out of bed.... didn't want to get out the door....  battery went dead on my audio book.... blah, blah, blah...  whine, whine, whine...

7 miles.  Ran down City Creek Canyon road.  Just buckled down and did it.  6:43 ave pace.  167 bpm ave.  Didn't feel great but very do-able.

1.3 miles back home... (see above top)

EZ pace in the heat.

I ran by the capitol to find a great band playing for about a dozen people under the shade of a big tree by the Vietnam war memorial. I stopped and listened on the way back. A random and unexpected treat.