Fly on the Wall

14.18 hilly trail miles at ez pace- 11:26 ave, 2:42 hrs.  City Creek to BST to head of Dry Gultch and back.

I know not why but it was one of those days where my legs felt heavy and I was a bit tired, not bad but I felt like a ran farther than 14.  (Maybe it was the 2 slices of pumpkin pie I ate for breakfast?)  I came home, ate, showered, and took a nap; before building a Lego house and painting a real room.

6ish EZ on JRP with friends.

4 x 2 min intervals @ a very unpleasant pace.  I don't have much confidence in Garmin for such short intervals but it said 

1.- 5:44 pace, 165bpm ave.  2 min recovery, 145bpm

2.- 6:01, 166bpm,  3 min rec., 137bpm.

3.- 5:54, 165bpm, 3min rec., 138bpm.

4.- 5:59, 165bpm.

These intervals left me wondering if I should get a new inhalor?

I was running late for my run and in my hurry forgot my gloves.  My hands were numb with cold.  I also forgot to turn on my Garmin for the first 3.5 miles.  Then I toward the end of my "10 mile" run I forgot how to add so ended up running further than anticipated.  Ye gads! 

Average pace about 9:00.

Legs a bit sore from yesterday's short intervals.  I must need to do more speed work if 4 @ 2 minutes made my quads sore.  I can run up and down a mountain and not be sore the next day but a few fast intervals on the flat land and I'm feeling it.  Sheesh! 

Recovery run.  About 5 miles at a very easy pace, 9:30 ave.  

I started at my kids school and ran the dog home (~3 miles).  Then I did 15 more: home, City Creek Canyon, BST to head of Dry Creek, and back.  It was a bit chilly at the start, mid teens?  Coming back there were a few really icy sections.  For one of them I sat down on my heal and slid down, much safer than trying to run down the ice.

3:20 hrs     11:09 ave pace.