Slow to fast

4 miles

I had planned to do 2 x 4 mi with 0.5 mile jog in between, but my watch bugged out on me and screwed things up a bit. I was using the Interval feature on it and during the second rep it rebooted. When it came back to life it thought I was just starting my second rep. I ended up just clicking through the last rep, rest lap and cool down to get to the end of the workout. Then I just started it back up again. The problem was I didn't know how far I was into the second rep. I guessed, but didn't guess right and ended the second rep at 3.4 mi.

I've had my watch reboot before during a workout but somehow it's been able to stay in the workout when it booted up again. Not sure what happened today

Here are my average paces:

6:52, 6:51

4 miles

8x400m (400m)
1:22, 1:25, 1:28, 1:26, 1:29, 1:28, 1:27, 1:27

It's been a long time since I've done a lunch workout at Jordan High. I thought I would sleep in and take advantage of the cooler weather in the day. That was a mistake. It was hot. My first lap was way too fast but then I settled in at a good pace. I really had to drink a lot of water after this run to stave off the headache I could feel coming on.

4 mi

I think this video is about a month old but I hadn't seen it until Radio West on KUER linked to it.  Great description of running.

http://vimeo.com/100239728

19.4 miles

Total Time: 2:42

Pace: 8:24

I started at 5am on this run and headed over to the Jordan River Parkway and went south. On the trail I saw a guy riding his bike with an iPod tapped to the side of his helmet. Seemed like a good idea, no armband needed. Then I went over to the Draper canal trail. This was my longest run to date. I was planning on going 20 miles but had to get home to take my girls so they could run a mile race in Highland.

Over the last week or so I've been feeling some slight pain in my heels. Mostly my left heel. I feels the worst in the mornings and after I've been sitting after a long run like today's. I think it might be insertional Achilles tendinitis because the pain is on the back and sides of my heels and my calves have been tight lately. I'm going to start doing some eccentric heel drops and maybe get a new pair of shoes.