Training for Top of Utah 2011

Despite a perfect morning for running, I hit the tread due to tiredness issues and soreness issues. Easy run. Went better than I expected.

Not really looking forward to the next run which is a 6 mile tempo run on Wednesday...Will do my best though as I know those things really help with speed.

There is a pull up bar in my garage so will start doing some after workouts...first time today...4 chin ups and 2 pull ups...weak sauce but I will get stronger as time goes by.

Great day for a run @ 45 degrees and some changing winds...even if I'm going on only 5 and a half hours of sleep. 

High school track with the freshmen and sophomore classes...felt a bit strange. easy warmup and right into the 6 mile tempo.  Splits

8:51 7:31 7:30 7:32 7:30 7:31 7:31 9:01

Definitely had to work a bit, but not a killer workout. Probably could have done this for an hour and that's more than I can say for the last tempo run that I did.

Plan says to run 18 on Sat. but I haven't run a 16 miler yet so it will be 16. For that reason I wanted to take it easy on my legs this am so ran the tread...no hills and easy. 

Sat. run will include the HillBeast(2 miles of it anyway) at the end so I will need something extra.

Woke up several times last night to strong winds. Was not happy to hear that with a long run scheduled. Got out @ 6:45ish and ran ridge to fairway and then down the parkway and thru town to C park. Met Larry and for Group run only 4 of us today...found out Sean has some leg issues and won't be running Boston...Dang!

Plan said 8:45 pace but I did not even care what my pace ended up being with my first long mileage run over 14. Ended up getting 8:54. Larry and I ran to the Golf Course and then mill pond and then thru town...and Larry stopped with a hammy prob. I continued on and he started walking back to the park...I saw him after a bit and he was running slowly....met back at the park. 

Then off to the parkway and back home. Ran the Hilldebeast and did pretty well. I stopped to get a drink at the park halfway up and a lady came from the bottom and just kept powering up it. I followed her and finally caught her at the top. Looped the industrial park to get my miles and then ended up walking about half a mile back home which I think helped a lot. My legs do not feel bad at all!

Got some ribs on the smoker for some friends that coming over later. Gonna enjoy those as the first of the season.

Splits: 8:40, 7:59, 8:22, 8:57, 9:00, 9:28, 9:18, 9:08, 9:27, 8:57, 9:04, 8:39, 8:27, 9:15, 9:39, 8:18