Relentless

AM - 3xmile repeats

Hit them on the treadmill today (decided that I am going to go for the 5:00 minute repeats Steve and I have talked about, so my best chance was on the treadmill where it is flat and I am forced to keep up or off - I did put the incline down to 0 because I figured I may need all the help I could get). 1 1/2 mile warmup. First 1/2 at 8:30 then next mile at 7:30.

1-did it! but it was tough. That thing was zooming and my legs got very tired. Had to hold onto the bars hear and there to help myself out (tried not to lift myself up and take weight off, rather just keep from flying off)

2-easier! barely used the bars at all and the legs were moving well. Breathing seemed less labored then the 1st

3-pumped myself up, told myself I could do it and did it. The easiest one yet. Maybe easy isn't the right term, but I didn't need to use the bars at all (just checked my heartrate at about .75 miles and it was 179 - 182 at same place on the 2nd repeat).

Pretty stoked though - Gives me a good start to all I want to accomplish this Spring.

With 1/2 recovery at 8:49 and 1 cooldown at 7:30 finished with 7 miles

Afternoon - weights (regular routine)

W-154

RHR-43 

AM- 4 recovery miles on the treadmill. Started out at 8:34 and took it up to 7:30 in the first mile (incriments of .1 mph each .1 mile) to get warmed up. Then increased next three miles to 6:58. 1% incline. Felt okay. Not too much fatigue from yesterday's miles or soreness from the weight room. Heart rate during workout around 140

Afternoon- 8 on the River Run. Felt a bit fatigued and sore. Not a ton, but enough that I decided to just hold it back a little and let myself recover. Ave. pace was 7:03 and the miles were very even, most were 6:55-7:05 with one a little quicker down and one a little slower uphill.

W-152.5

RHR-39

4 x's Sunrise - warmup to the hill from PVHS

1st-1:53 felt a little weak and tired

2nd-1:56 felt a little stronger, but time is going up

3rd,4th-2:00 just couldn't give it a good push, but it was the 1st set of hills in 1 1/2 months.  I wasn't really focused as I thought about if I should run this weekend.  For some reason I am just having this battle in my mind back and forth.  After talking to my wife I don't think I will.  She has to work Friday night and I need to be home to watch the kids Saturday morning so she can get a few hours of rest before working Saturday night.

Finished the run going across Foremaster Ridge and back up to the mall and to PVHS at around 7:00 minute pace.  Probably could have hit 1 or 2 more hills at the same pace as the last couple, but the goal was quality not quantity.  Next time I'll get a little stronger on them.
 

Afternoon - 9 on GreenSpring/Powerline/Middleton Trail.  Felt really good, especially after hitting the main trail and on down the Middleton Trail.  Felt fast so I picked it up a little and hit 6:15 with not much effort and then backed it down and still hit 6:40's for a couple miles.  What a beautiful day.  Weather was perfect.

Weights - regular routine

PM - 3 on the treadmill at 1% and 7:30.  Just took it easy and used it as some recovery time.

W-150.5

RHR-45

afternoon - Junction into Coral Canyon extended on the furthest road (don't know name).  Had a Tinman Tempo in mind (as best as I can tell what it is from my web research - For me the 45-60 second slower than 5K pace for extended an extended time, puts me just over marathon pace at about 6:05).  So anyway tried it... After 2.5 up to the top of ridge jumped into it.  Easily hit 1st mile with the downhill help at 5:50, but then I started to struggle.  Next half was setting me up to be about 20 seconds slower than pace and I felt it was going to get worse, so I just decided to back off and run how I felt.  Entering Coral Canyon, I realized that how I felt was a bit quicker and the watch confirmed that, so I did the next 1 1/2 back at TT pace and it felt good.  It even carried into the uphill section (of course, time didn't hold, but feeling did).  Then pushed it down other side of ridge as I thought about how I struggle at the end of races and need to be stronger and what better way to be stronger then pushing harder at the end.  So I used the downhill to turn in a 5:30 ish mile and cruised it on home.  

W-149.5

RHR-46 

afternoon - club run later in the day.  Met at the St. George Running Center and went up to Chuckwalla and down the trail (a crazy downhill run, but fun) and then extended it up to the Snow Canyon guard station down to Ivins and back along Parkway to store.  Clyde ran very strong and led us throughout.  I felt fatigued, especially in my quads (from weights?).  But when I finally started to feel a little stronger we pushed a few good miles.  Last four or five miles were all below 6:30 and some down toward 6:00.  Felt good to get out and the weather was absolutely perfect.

Got some new shoe from Steve (Asics Cumulus, to hit the treadmill with) and some recovery drink to hopefully help me not feel so sluggish toward the end of the week.  Tried it after the run, doesn't taste that great (but not unbearable) we'll see the results.

W-149

RHR-45 

Sunday:

W-153

RHR-45 

This week:

Met goals for mileage and for repeats this week.  Hills need a little improvement, but did hit the weight room Mon and Thurs.  Felt pretty good about the week. 

Goals for next week: 

Keep feeling healthy as I take the miles up to 65.  Get a good set of 800's in on Monday and get stronger then last week on my hills.  Keep enjoying running as it is a beautiful time of year and things are still not too crazy with track ... yet.