Welcome

This is the longest run I've done other than the marathon. I kept the pace easy and the idea was to run as long as I will during the marathon. 2:50 or so. My childhood home in Taylorsville is about 11 miles away so I decided to go there. I'm sure as a kid, I could never imagine running downtown and back.

It wasn't a great run. I think the slow pace is taxing and I felt worse at mile 20 of this than last week going 40 seconds a mile faster. I kept the pace even and steady: 2:50:57 total with 500 ft of climb or so. 

In google docs, I have green runs, yellow runs and red runs (did it and liked it, did it and hated it, didn't do it respectively). I have a remarkably good record of green runs, but this is my first yellow long run. 

30 minutes bike and 15 minutes stairmaster (105 floors) at work. Its nice not to have to run after a day like yesterday.

Specific endurance intervals. 6x800 at 5k pace with 2mt active recoveries. Did .5 miles on my iphone in average 2:45 (2:41 last/fastest, 2:48 slowest) and 2 minutes was .25 each time. 2.25 up, 2 down. Wasn't really feeling it but it worked out fine.

Some lingering quad soreness from Sunday's 22 miler.

75:39 with 1600+ ft of climb. Around Red Butte Gardens and up Dry Creek. I haven't done a true trail run since December 19 and I haven't been around Red Butte since September 19. Its probably still too muddy.

I planned on 60 minutes stairmaster but I had to go outside and I figured a lot of elevation change would be a similar workout and not too aggravating to the hip if I kept the pace super easy. I did a number of random acceleartions up hill. No hip pain :)

I absolutely love these runs.

Idea was treadmill tempo at work with 2 up, 8 at 6:02-5:50, 2.25 down. Unfortunately the treadmill shut down on me half way through and forced me to do the latter half outside.

Splits were 6:03, 5:52, 5:49, 5:49; (then some amount I don't know before it died); outside 6:02, 6:10, 6:04, 5:56. For the outside piece I ran to the Running of the Leopards start and ran the course.

This was a confidence booster for the Striders Half next Saturday. The idea was to run the 8 miles in the same splits as the first 8 miles of the course.

Satisfied, but wish I felt a bit stronger. Hip hasn't really hurt since Saturday (cross my fingers).

Goal - 60 minutes moderate, 30 at marathon pace, 30 easy.

In Bear Lake for Easter. I did 8.59 miles in 60 minutes, 4.65 in 30 minutes and 4.14 for the last 30. There were rolling hills throughout and runkeepr called it 822 ft of climb so I will say at least 500 ft.

Felt great.