I'm retired from racing. Really.

AM- had to do a bit of hard self-motivation at 3:59 am, but finally dragged myself out of bed and onto the road.  Somewhere around 6 miles in 47 minutes.

PM- Hot, 87 deg.  Wanted to get in a decent 10 miles, 7:00-7:30 pace.  First mile was 7:00, next 8 were 6:52-6:58 (at least the ones I got marks on), then did the last one in about about 6:20 or so.  10 miles, 1:08:44, 6:52 avg.  Pretty good for that hot out.

767- 326, 768- 70

It was a long, long night with the kids.  No way was I getting up for my morning run.

PM- Big workout.  Paul recommended 4 miles warm up, 5 miles tinman tempo pace (~6:10-6:15), 4 miles cool down.  I waited till 7:30 to start but it was still 88 deg out.  I carried some water and ran ~3.8 miles to the canal.  The canal is 1.33 miles long with a bridge at the half way point.  It is dirt/gravel and rather lumpy and uneven, plus I would be doing 180 deg turns at each end.  It slows me down ~5-10 seconds per mile versus flat road.  I wanted each 1.33 mile to be between 8:15-8:20, though between the heat and some sluggish feeling legs, I wasn't sure what I would get.  I thought 8:30-8:40 may be more realistic.  Here I go:

First .66 mile- 3:59, second 4:15 (6:11 pace for the set)- started out a bit too hard and slowed down a bit too much

4:01, 4:08 (6:07 pace)- came off the turn around very fast but didn't slow down as much.  Took a quick drink at the end of this one before starting again.

3:58, 4:11 (6:08 pace)- Felt easier than the first set, but was faster.  Hmm.

4:02, 3:58 (6:00 pace)- Working hard but felt good.  Could have gone faster.

Overall I was very pleased with the workout.  I was pleasantly surprised that I was able to maintain the fast, even pace with the heat and lack of umph in my legs on the rough trail.  It is a good baseline for future tinman tempo runs.  3.8 miles cool down. 

~13 miles, 1:30:24. 

767- 339

AM- 6 miles on a rather dark (no moon) and very warm (69 deg) morning.  First mile was 7:57, last was 7:40. 

PM- 6 miles in the heat with the jogging stroller.  Easy.

Adrenaline- 417, 767- 345

Big workout- ran to the fairgrounds where I met Paul.  We ran easy till I was at 4 miles, then started 2 miles of (semi) tinman tempo pace (supposed to be 6:15 pace, was 6:30 pace).  I was purposely going a bit slow so we could keep talking, cause it was still hot out even though we started at 7 pm, and to save some for my later workout.  We finished the tempo and Paul dropped me off at LHS track, where I warmed up a bit till I was at 6.5 miles.

Workout was 4x4 min at CV pace fartlek (supposed to be 5:30-5:35, though the heat put a damper on my expectations) with 2 min slow jog recovery.  I messed up the watch on my first one, so stopped at 1100 meters and estimate it was 5:45 pace.  Second one was 5:46 pace (based on hitting 1100 m at 3:58- that is how I calculated my pace for all of these).  Third was 5:43, and the last one was 5:26 pace- I pushed it a bit more on that one and actually came with about 20 meters of hitting 1200 m before the clock struck 4.

Cooled down by doing just over 1 mile on the track, then jogged home.  Counting everything, I figure it was 13.5 miles, 1:36:29.  Good workout, though it would be nice to do this in 50 deg weather.

Tangent- 286

AM- 6 easy miles on the golf course under a full moon.  Sore back for some reason- probably from my workout yesterday plus not enough sleep this week.

768- 76

Supposed to be a long run today.  Went camping last night with my family and Cody's family.  I was hoping to find time to do my run in the morning, but it didn't happen.  Finally went at 7:30 pm, though it was still 90 deg.  Parked where Bonneville Shoreline trail meets the road to Green Canyon and ran 6 miles up the canyon.  This included yet another new mile of singletrack!  Awesome!  In 2 years, they have gone from 1 mile of singletrack to 3!  Turned around and got back to the car at 9:15.  It was too dark to keep running trails, so I tried to decide what to do.  Finally drove to Planet Walk and intended to run it 4 times, for 8 more miles.  It didn't happen- I was absolutely exhausted, my legs tightened up, and I slugged through 2 more miles.  At that point, it was after 10 pm and I just was way too tired to keep going.  I think this was due mainly to lack of food today (after breakfast, all I had was one pbj sandwich and one apple) and lack of sleep this week.  I am disappointed I didn't hit my planned 80 miles, but I just didn't have anything in me today and it wouldn't do any good to crawl through 6 more miles.  I'll make sure to do my long run in the cool morning next week.

806- 469, 800- 12 (new shoes!)