Fly on the Wall

City Creek ez miles.  Last week before race week. 

I have been doing 3, 2, 1 mile intervals at sub 6:40 pace.  I decided to do 2.5, 1.5, 1 mile intervals to give my legs a bit of extra rest.  I kept pace with effort but without problems.  I had to restart the first interval after a pit bull barreled out and tried to trip me. grrr....  Then I scared the begeezes out of some poor women who were walking on the trail.  All I did was run past them, but I guess they didn't hear me coming (and I am pretty scary looking).  oops.  

Woo Hoo this is the last of these runs for the season. 

JRP ez.  Legs tired but ok.

Plan called for 10 tempo miles but I cut it down to 9 because I thought my tired body could use a bit more taper. 

Uphill this week vs. last 10 weeks.  (Last week was awful and not recorded.)

7:34 / 7:30 / 7:42 / 7:25 / 7:38 / 7:44 / 7:25 / 7:45 / 7:28 / 7:39  /  7:38

8:19 / 8:13 / 8:13 / 8:07 / 8:16 / 8:09 / 8:01 / 8:28 / 8:33 / 8:15  /  8:18

8:21 / 8:14 / 8:17 / 8:26 / 8:16 / 8:16 / 8:11 / 8:49 / 8:36 / 8:36  /  8:36

8:25 / 8:24 / 8:33 / 8:38 / 8:25 / 8:16 / 8:17 / 8:34

ave 8:09 / 8:11 / 8:11 / 8:09 / 8:09 / 8:06 / 7:58 / 8:39 / 8:12 / 8:10  /  8:10

Up and down hill 7:29

Downhill

6:22 / 6:29 / 6:36 / 6:26 / 6:27 / 6:40 / 6:39 / 6:31

6:25 / 6:24 / 6:25 / 6:18 / 6:26 / 6:23 / 6:14 / 6:21 / 6:12 / 6:19  /  6:16

6:19 / 6:10 / 6:16 / 6:14 / 6:09 / 6:18 / 6:18 / 6:17 / 6:15 / 6:16  /  6:24

5:59 / 5:54 / 5:58 / 5:58 / 5:52 / 5:56 / 5:55 / 6:07 / 5:57 / 5:57  /  6:08

ave 6:16 / 6:14 / 6:19 / 6:14 / 6:13 / 6:19 / 6:16 / 6:19 / 6:08 / 6:11  /  6:16 

Run ave. 7:15 / 7:12 / 7:18 / 7:15 / 7:14 / 7:13 / 7:07 / 7:21 / 7:11 / 7:13 / 7:16  

Today's run went so much better than last week!  I felt pretty good after the run as well.

NO more speed work til race day!  Yea! 

EZ in City Creek canyon.

SSDD