running for my mind

Scheduled rest day

goals - 10x800s - tempo - keep total miles consistent (this might change a little or look different depending on if I end up running with Landon Cooper from miles2give.org on Wednesday) 

12 easy miles - 8 miles with Tyler and the last 4 solo. We were moving pretty slow at the beginning for whatever reason. Didn't expect to walk out the door to snow!

12 miles - 2 mile warmup, 4 laps with striders on the straights to get the blood flowing a bit, 10 x 800s with 400s in between, then cool down. 

Felt pretty good overall...in hindsight. This workout shouldn't feel good during the process and it didn't really. Some were easier than others and that is always the case. I had a goal to start at about a 6:00 pace and work down from there. After 2 I decided to make a decent jump in pace because 5:55 and 5:50 felt a little easier than I wanted. I backed off the last 2 just slightly because it was starting to snow and the track was getting a little slippery. I hope this workout is a decent indicator of the shape I am in and somehow reflects that I will run swift at Ogden.

 repeat time distance pace

  [repeat 17 is not highlighted for any reason. it just copied in that way from connect.garmin]

Awesome day today. I traveled 24 miles with the guys from miles2give.org! We ran from Payson to the mouth of Provo Canyon. They are running across America to raise money for Sarcoma Caner research. Check them out. I will post to my blog on runmehappy.com soon about my experience running with them. It was quite the adventure!

10.75 miles - 2 mile warmup - 8 at tempo - .75 cool down 

I woke up at 2:00am starving! I thought I had eaten enough during that long journey yesterday, but apparently not. I ate a peanut butter and honey sandwich and a small protein drink and went back to bed. When I woke up some 4 hours later I was feeling pretty good so I went out for a run still hesitant on doing my tempo because I didn't know how it would feel after yesterday.

I actually felt really good and was happy with my times. Last week Tyler told me to focus on negative splitting my next tempo by a second or two each mile.

11.5 easy miles - ran 5.5 up to Brayden and Ashley's and then 6 with them.

I felt sufficiently worn out by the end. Tomorrow is another long(er) run. I might try and run part of the SLC Marathon route just to encourage some folks and enjoy some company so I don't have to do all 20 miles solo.

20.5 - Super fun run. I ran a good portion of the Salt Lake Marathon route. I left from my house and headed up the route backwards. I knew I would start to hit the first runners at about mile 9 or 10. I ran until about mile 10 and met up with a group that I would feel comfortable running with, but wouldn't push myself too much. I was just there for fun and for a training run. I ended up feeling great! It was fun to be in a race and have the spectators cheering. The rain was not horrible, but I could see it slowing people down a little bit. Overall, it was a great experience. I feel like it was a bit of a "dry" run for Ogden for me. I learned a few things that I was grateful I didn't learn on race day.