Training for Top of Utah 2011

Another perfect morning for a run. Forecast said rain but it didn't show and it was a perfect blend of weather. A little overcast and 46 degrees. 

Another one of those days where my body felt great running today. I stepped my game up because of it. Avg. pace of 8:43 and powered up the hills without too much trouble.

Going to change things up this week a bit. Going for 50+ miles this week. 5 days running instead of 4 to make it easier on my body. 7.5 today and tomorrow. 10 with speed on Wed. and 6-7 on Thursday with a 20 miler on Sat.

HR is doing great on these latest runs. avg today of 137! Yeah Baby!

Didn't feel like getting blown away with the wind and the rain so hit the elliptical for 30+ minutes and then TM for 35. Will count this for 6.5 miles. Tried out my new marathon shoes...Brooks Ghost. They feel pretty good so far.

I had forgotten how boring a treadmill is even if it's just a half hour. Nice thing and probably one of the only nice things is that it allows me to work on my form.

Next run: Tomorrow - 11 miles with 6 @ 7:28 Tempo pace

Wet morning...this is a northwest day. Dropped Tori off at school and went to Centennial park.

2.5 mile warm-up at 9:28 pace

6  mile tempo...1st 3 miles going against the wind with a very slight uphill on the sno. valley trail.

Target pace is 7:28 but first half comes in @ 7:35 - effort was there but not the pace. I knew I could get some of that back on the return with a tail wind and slight downhill. @ 4 miles was down to 7:32 pace...@ 4.5 miles pace down to7:31. ..@ 5 pace at 7:29 and at 5.6 pace @ 7:28 and then I eased up and had to kick it up at the end to make sure to get my 7:28. Nailed it!

Cool down of 2.5 miles @ 9:36 pace

Not a fan of running in the wind but I couldn't skip today's workout or any going forward from here. 3.5 weeks to go.

About 40 degrees. Wore my new brooks ghost shoes for the first time on the road. They felt OK but my feet got a little warm even though it was cold outside. Still have some breaking in to do. Had to chase a woodpecker off our roof this a.m. - saw a few rabbits and 3 deer during my run.

Cold and a little windy- Felt good after the speed work yesterday though. Usually this is the day I dread but today was fine. I will attribute part of it to an article that I read on runnersworld that said after speedwork and before your cool down take in some 4/1 carb/protein mix. So that's what I did and it helped me recover better. (unless of course it's all in my head)

Felt so good today that my pace overall was 8:41.  Avg. HR nice and low at 139

Even tackled a few hills on the run.

Next run Saturday: 20 miles with pace goal between 8:40-8:45.

The plan said 20 today @ 8:46 pace. Drove to Centennial park and dropped off some gatorade along the way(couldn't find my preferred accelerade dang it). It was way too cold at mid 30's starting. Foggy as well. Got started off slow due to the cold but within a mile was on track at 8:45 pace. Water break at 2.5. Gato @ 5 and then 8.5. Water and part of a power bar @ 11. Powerade at Gma & Gpa's house @ 13.5 and 16. 

At that point avg pace was @ 8:42...My rio mp3 device died there and was feeling sluggish with the wind lightly blowing against me so...decided to kick it up a notch to marathon pace for a couple miles. From 16.25 to 18.25 did 8:00 pace and it didn't feel bad at all. Then I figured I could go right back to 8:45 pace....uhhhhh NO. 9:14 pace to finish out the 1.75 miles to 20.

Glad that is through. I think my body responds better to just water for the first 10-12 miles then some sugar. That's for next weeks run. Going to do 16 with at least 2 on the parkway hill. Now to go do some shopping with Amanda for bday and Mother's day gifts. Gotta get spare ribs and salmon for Mother's day tomorrow. Yum!!