Running

11.0 in 1:28:51. Avg pace of 8:05.

Ran with Becca up around Highland and Alpine.  Lots of hills it seemed like.  I was tired, but glad to get some miles in.

10.25 on the TM after lifting for 45 minutes.

Did 5.16 on the TM that was on the back row.  Finished right around 40 minutes. It was so hot and I felt like I was suffocating. Moved to the front row TM and felt awesome.  Did 5 miles in just under 36 minutes and then jogged to get me to a total of 10.25.  Pretty good mileage week for me this week.

8.0 in around 1:00:35.  Avg pace of about 7:34. 

Ran out by my old church and towards the freeway for 4 miles, then turned around and came back.  First two miles at about 8:04 and then I got progressively faster.  Last mile was about 7:00.  Could not figure out why there was so much traffic and why it was so much lighter than normal.  Turns out I woke up an hour later than I realized and didn't figure it out until I looked at the clock after my run.

6.19 in 47:58. Avg pace 7:45.

Big loop from 1100 West out to State St. and then connecting with Center St.  A few variations to get above 6 miles.  I think the cold is making me go faster than I would normally.  I was hoping to keep this around 8 minute pace average.  The tops of my right fingers ached because they were so cold.

8.48 in 1:03:57. Avg pace 7:33.

Out towards my old church and towards the freeway and back home.  I was going to do a 2 mile warmup, 4 mile progressive tempo, and then a 2 mile cooldown.  However, I lifted weights last night and it does a number on my body.  So, I just threw in some strides during the middle miles and called it good.  I was pretty tired.  Everything was still right around the 7:30 mark with the exception of mile 1 which was right above 8:00.

5.19 in 41:24. Avg pace of 7:59.

Didn't want to wake up this morning.  An easy recovery run today up Center St. to State St. and then over to 300 West and back.

10.30 in 1:20 on the TM.  No work for me today, so I ran longer than usual.

20 minute warmup and then did a pyramid workout.  1 minute slow, 1 minute fast.  2 minutes slow, 2 minutes fast.  Did this up to  five minutes and did 2 sets.  Slow was 8 minute miles and fast was 7:30 (not that fast) for the first pyramid and 7 minute miles or below on the second pyramid.  Anything below 7 minute miles was tough for me today.  Not a bad workout for me though on the TM.

14.30 in 1:57:37.  Went with Becca and we met Walter up at the Porter Rockwell Trail.  Wasn't as cold as I thought it would be until the end.  The run went by pretty fast as we listened to Walter tell some stories.

AM - 10.12 miles at 8:00 pace.  Good run for me outside.  Kept things nice and easy the whole way.  No work today, so went a little longer.

PM - Lifted for about 45 minutes and then ran on the TM for 3.65.

5.54 at 8:05 pace.  It was cold this morning and I intentionally kept things slow and easy since I put in quite a few miles yesterday.

7.0 on the TM.  This was my attempt at speed work.  I want to start doing this at least weekly to try and tap into some fast-twitch muscles (if I have any).  Did a one mile warm-up and 1 mile cool down.  Did 1/2 mile repeats with 1/4 mile breaks inbetween where I ran at about 8:30 pace.  First 1/2 mile was at about 7:20 (not fast, I know), next was around 6:50, next was around 6:30, next about 6:18, and then I did a full mile around 6:44 pace.  There may have been some other 1/2 mile repeats in there as well, but I can't remember too well right now.  My attempts at speed seem to bring all my aches and pains to the surface, but oh well.

8.05 in 1:01:59.  Avg pace about 7:43.

Ran out towards my old church and towards the freeway and back.  One of the warmer mornings I've run in during the past little bit.  The snow was lightly falling at first.  There were some slick spots.  I had to catch myself from falling a couple of times.

7.50 on the TM around noon after lifting for about 45 minutes.  Wanted to do 10, but my stomach wasn't doing good and I just was done.  Hoping it warms up a bit so I can go long tomorrow outside.

17 miles in 2:14:07. Avg pace of 7:53.  Great run for me.  Intended to only do 16 miles, but I don't know my way around Highland/Alpine real well.  Went out towards my old church and under the freeway. Connected to A.F. Main St. and got on the old Alpine Highway.  Ran all the way up to the Kohlers in Alpine and headed towards the Smith's Marketplace on the Highland Highway.  Eventually connected with 2600 North in Lehi and got over to 300 East.  Down 300 East and over to Center St and eventually home.  Ran the whole way with the exception of a stop at Smith's Mkt. Place to take a Gu. Splits were all very even and for the most part were right around 7:50s.  Had some good climbing around miles 6-9.  Great run. 

Will lift for a bit.

7.25 on the TM.  Perfect run for me today as I rarely got below 8:00 minute/mile pace.  I wanted to go slow as I figured I would still be feeling the effects of a longer run this past Saturday.  Looks like I will be on the TM for most of this week because of the weather.

7.05 on the TM.  In my car over to the LC I realized I probably could have run outside today.  Oh well.  I was feeling pretty good today, so miles 2 through 5 I ran at 6:44 pace.  Then I finished off with 2 miles at 8:00 pace.

6.07 in 48:55. Avg pace of 8:04.  Went towards the old church and then back home.  There was a steady, light snow fall the whole run and I was expecting it to be more slippery.  Overall, this was a fun, easy run.

6.45 on the TM.  Tried to do some speed stuff today.  Planned on 1/2 mile repeats.  Started with about a 2 mile warmup and then here were the splits for my repeats (this is the pace I set on the TM per mile):

1-6:18

2-6:18

3-6:18

4-6:15

5-6:11

6-6:44

The first one was rough.  Just couldn't get my body going.  However, they got easier as I progressed with them.  The last one was around potential desired marathon pace.....maybe.  Finished up with some easy cooldown.  Stomach was messed up, so I had to stop.

6.75 on the TM probably right around 7:50 pace. 

Lifted for a solid hour and then ran 10.25 miles on the TM.  Kept a pretty good pace.  Right around 7:30's.

10.15 in about 1:18ish.  Mid 7:40 overall pace.  Same route as two Mondays ago.  Would like to try and hit between 60-65 miles this week and then 65-70 the following two weeks.  Want to see if my weight fluctuates when I hit these kind of miles and I want to see how my body responds to it.  Will probably only lift once a week for the next three weeks to get all the running in .

8.02 in 1:07.  First mile was 9:00 and then everything else was about 8:10ish.  It snowed the whole time, but was never too cold or too slick.  Glad I didn't give in and go to the TM.

8.27 in overall time of 1:08:42.  Decided to do speed work today.  Did a 3.75 mile warm-up and then the goal was to do 5 1/2 mile repeats.  I've been doing this the last two weeks, but the workouts have been on the TM.  Today I found a stretch of road that was pretty wide and had descent light and minimal traffic (1100 west just north of Main St.).  Here were the splits for the 1/2 mile repeats:

1-0.51  3:13  6:18 pace

2-0.52  3:08  6:06 pace

3-0.51  3:09  6:12 pace

4-0.51  3:11  6:14 pace

5-0.51  3:01  5:57 pace

The first couple were tough.  Just seemed like I was having to work too hard.  Tried to relax after that and it seemed to help.  It seemed easier to do these on the TM, but I went a little faster today than I have been going on the TM.

PM - 4.04 miles right after work.  Averaged about 7:37 for the entire run.  I just naturally run a lot faster in the evenings as compared to the mornings. 

7.33 in 1:00:17.  Tired and very hungary when I started the run.  Just took things real easy.  Ran on part of a new trail that runs parallel to the train tracks right off of 300 West.

8.26 in 1:01:24. Avg pace of 7:26.  No work today and so I went out around 1:00.  Was able to wear shorts.  Didn't feel good for the first 3 miles, but just felt better and better as I went.  I was able to keep the pace pretty fast and I didn't feel like I had to work too hard.

14.70 in 1:53:47. Avg pace 7:45.  Took off towards Center St. and then headed South on State.  Made my way over into A.F. and then up towards Highland.  Turned around and came back via my old church.  Legs were a bit sore, but was able to keep a good pace and it progressively got faster.  Lots of miles in the 7:40s and the last 4-5 were in the 7:20s.  Good run and hit my 60 mile goal for the week.

Lifted for an hour.