Training for Top of Utah 2011

3 days off running due to different things going on. 

Super windy but at least the sun was shining. Mid 40's.

1st 2/3 of a mile easy with wind at my back. Then the tough part began! Made it to the bottom of the parkway hill at about 5.25 miles in. Up the hill with the wind coming down. Ouch...then flew down the hill.

Finished up with the wind at my back. Pace was super fast and easy.

Avg. Pace 8:52 HR avg. 147

Splits 8:38, 9:22, 9:04,8:49, 9:00, 9:17, 8:30, 8:49,8:18

My body seems to do better with longer runs and then more rest rather than the same mileage everyday. I'm going to experiment with this as I prepare for the Newport marathon in June.

Crazy Windy this morning so I stayed inside to run.

Super easy 4 miler on treadmill to recover from workout yesterday. Everything felt really good.

HR got up to about 145 and then fluctuated between 140-145.

Looking for a 12-13 miler on Saturday...

Very nice morning for a run. Overcast with some showers(not many) and some wind(strong in some places) with temps at 44 when I left the house. Started at the train area of Snoqualmie. Then the loop where Kinghorns live then back to the car for fuel.

Then saw Mark Howard driving home and he stopped and chatted with me. Then to the Mill Pond road(wind started here) to Centennial Park for water and 1/3 of a power bar for fuel. Next to the in-laws in North Bend and more powerful wind. My goal today was a half-marathon(13.1 miles) with a 9 minute pace.

I finally got through the wind tunnel of the Sno. Valley trail and noticed my overall pace was about 9:12. I didn't care about my goal at that point. However on the way back it was so easy that I picked up the pace and with a 1/4 mile to go I was at 9:03ish pace so sped up to get to 9 even pace.

Feeling pretty good. Next week the miles go up to somewhere between 27 and 30.

Avg. HR for this run was 152...a little high but not too bad with all of the wind running I had to do.