Dare to be great!

Woke up this morning and headed south, ran to Neptune park did a couple laps around the park and headed back home. It was kind of a headwind on the way out, but also mostly a gradual downhill. On the way back the wind really started picking up, fortunatly it was a tail wind. Run felt pretty good this morning. AP for the run 8:05. Had to stop and hit a POP on the return trip. The bathroom at the park was still locked. Thank goodness for new houses being built. When I got home the wind was crazy and on the way to work semi-trucks were being blown over. I am so glad I woke up early and went when I did. Should be a higher mileage week after basically being on a mini-taper with races the last 2 weeks.

1 mile warm up, then progressive intervals with a 2 min. jog in between, 1st interval  1.2 miles 7:02 pace, 2nd 1 mile 6:37 pace, 3rd .64 @ 6:19, 4th .5 @ 6:10 pace, 1 mile cool down.  Felt good this morning.  I ran by my lonesome on the path by the house.

Pretty much one of my best runs ever.  I wanted to do some easy recovery miles so I asked Trenton my 7yr old if he wanted to run a mile with me.  He was all for it and then Spencer (9) said he wanted to go but run 2 miles.  Of course Trenton then wanted to go 2 also so off we went.  The furthest I have run with them is about 1 mile.  Got to the first mile in a blazing fast 11:28, turned around and finished the second mile in 10:43.  They said they wanted to keep going a complete a 5k so on we went.  The third mile was 10:30, with the last .1 in 8:41.  total time for the 5k 33:30.  I don't care about the time but wanted to document it for future reference.  It was so great to be out there with my boys, Trenton got back and then sprinted around the cul-de-sac to show how he wasn't even tired.  Looks like I will have some extra running partners to go out with.  Maybe now my posts will be like Sasha's posts with all the kids joining in the fun.  Good times.

Tempo run this morning @ half-marathon pace.  I drove to the end of the path, then did the Ranches loop.  1.5 mile warm-up, then 5.5 mile tempo, 1.5 mile cool down.  The garmin was taking splits every mile, should have hit the lap button, best I can tell, mile 2, 6:59,6:57,6:56,6:50,6:57, the first and last .5 were probably about the same pace, I tried to hit 6:59 splits.  The first miles felt pretty easy,  the last about .75 started getting a bit harder.  Hit a bit of an uphill and headwind.  It was a bit creepy running when it was so dark this morning.  Should have put on my headlamp, I had to keep focusing on the painted line on the side of the road.  Guess it reminded me to "hold to the rod."

Had a great run this morning.  Started at the iron bridge and headed south on the JRP by my lonesome.  I was expecting more wind, I wanted to head south so I could catch the tailwind on the way back.  It was going to be my longest run of the year.  There were quite a few people out this morning.  Went south to the flight park then hit the back country roads into Lehi until I hit 9, took a goo,then turned around and headed back.  Miles were as follows: 7:59,7:55,7:51,7:51,7:54,7:56,8:01,7:50,7:54,7:53,7:46,7:46,7:44,7:46,7:42,7:40,7:40,7:18

Tried to keep it right around 8 for the run, felt really good this morning.  Legs were getting more tired the last few miles but not too bad.  Got home and jumped in the ice bath. My confidence for the Ogden Marathon is growing.