Life is to be enjoyed, not just endured

Week 6:

Monday's plan 50 min easy run and finally a wind free day!

50 min / 5.65 miles / avg pace 8:51

I listened to a podcast to help keep the pace nice and easy.

Wednesday's Plan

4-6 x 400 with 200 recovery
3 x 200 with 200 recovery

20-30 min warm up/cool down

Out early to complete the workout. I ended up with a 22 min warm up at a pretty slow pace (10 min miles) with my good friend who is kind enough to meet me to make sure we run, but due to pace differences, we usually just warm up together.   It was nice having a much easier warm up than last Wednesday and I felt fresher going into the work out.   I opted for road vs. track due to lighting and there is a fairly flat section that makes it easy to do 1/2 mile loops about 2 miles from my house.    

Repeat splits with mileage:

800:  3:32 (.51) 3:40 (.52) 3:35 (.51) 3:34 (.51)
200:  1:00 (oops...), 55, 54 - slower than last week, but I also think a little longer since I was on the road.

I did not look at the run calculator this time and just went by effort.  I have no idea what I should have run, other than I feel pretty good about these splits.   Not a true Yasso work out, but close and I am pleased with these times.   I opted for just 4 because I have a 5K on Saturday sandwiched in my long run and that will give me plenty of speed this week.

Cool down for 21 min.

Total time 1:21:17 / 8.55 miles / 8:27 avg pace

Plan 30-45 min easy run

I am in SLC for work and even though I knew it would be cold, it ended up being colder than I planned and it was chilly!   Legs felt tired and heavy, but ended up being the same pace as most my easy runs.   

45 min / 5.4 miles / avg pace 8:40

Love easy days!

Plan 14-18 miles

I had originally planned on running a 5k in the somewhere in the duration of this run, but after two very long, emotionally hard days at work and not getting home until after 1:00 am last night, I opted for sleeping in a little and heading out later.    I started at 9:45 in shorts!  I used my house as a base to eliminate carrying water/gu and I knew I would need pit stops based on how my stomach was feeling.   I did 3 out and backs using the same route each time - 7 miles, 6 miles and 3 miles.  It was one of those runs that was a grind, but I ended up with better paces than I expected and finished out with some MP miles which was unexpected.   All of the outs were into a pretty good headwind.   

Splits: Miles 1-7:  8:44, 8:33, 8:33, 8:17m 8:04, 8:11, 8;07,
          Miles 8-13: 8:26, 8:24, 8:20, 8:07, 8:11, 8:03
          Miles 14-16: 8:03, 8:03, 7:30

2:11:32 / 16 miles / avg pace 8:13