5 easy to lossen up a bit.

Felt pretty good considering yesterday's run. My right calf / soleus is still sore from Wednesday's track workout. That bothers me a bit. I can't seem to specifically nail down what causes the extended soreness.

10 easy on the parkway

Arguably the coldest I have felt on a run this winter. The wind was howling from the northeast. I almost called it early about 73 times. Glad I hung on until 10 though. My right calf / soleus was still sore, but seemed to feel a little better by mile 6.

8 easy on the parkway

Track tomorrow and then I am trying to decide what to do for the rest of the week. Perhaps another tempo mixed into my long run on Saturday. Or, maybe a moderate run on Friday and keeping the long run easy on Saturday. We shall see. 

Met Fritz, Dan, and Noah at HHS and warmed up with a loop of Sugar House before heading to the track. Planned on doing 12x400 with 400 rests. Goal was to run the 400s faster than usual, but have a little longer rest in between.

I thought 80 seconds per would be a good effort for me and something I would have to work for. I planned on starting at 85 and working down to 80 by the fifth repeat and then trying to hold that. 

The first repeat was right at 80, so too fast. I figured I would back off on the second to not risk burning out. Second was right at 80 as well, but felt slightly easier than the first. So, I just went with it. I ended up cutting my rests to about 300 by cutting across the field to catch back up to Fritz and Noah. This made holding a decent pace a lot easier because I had them to keep in site. I fell back on the third split and it was my slowest. From then on I started cutting.

I couldn't have held together if I didn't have Fritz and Noah to chase and if I didn't have Dan encouraging me. I planned on pushing the final repeat, but Dan told me to try and push the second to last as well. I hung right behind Fritz and Noah as long as I could and I am really pleased with this workout.

80, 80, 81, 77, 77, 77, 76, 76, 76, 76, 73, 72

10.5 nice and easy. Felt good. Surprisingly not more sore from yesterday. Tired and slow, but not sore. 

Going to try and post the clock photo again below. For some reason it didn't work last week. 

A photo posted by james e clissold (runmehappy) (@james_clissold) on Feb 20, 2015 at 7:39am PST

8 on the parkway

don't know what the plan is for tomorrow yet. i am definitely feeling some cumulative fatigue and was feeling pretty worn out after 8 this morning. planning on 18-20 and would like a few pickups in there for good measure.

20 - 7:07

Met Jen at the parkway at 33rd and ran south. 10 out and 10 back. Goal was to keep a steady pace and average in the low 7s by the end. A good moderate pace was what we were looking for and we got it. Took a power gel at 10 and a sip of water and gatorade at 12. 

Another solid week down. I am feeling in a good position going into Ogden. Hope to keep the momentum.