Trying to keep up with you

As I parked my car at the mouth of City Creek Canyon I see Becky run by with a friend.  Since Becky is a sub 3 hour marathoner I decide not to run with her.  I needed a recovery run.  So I head out with Dick and Jeri, which would be just right pace wise.  That lasts about 100 yards and Jeff comes by wanting to talk about the half marathon on Saturday.  So I keep pace with him.  And then Jeff decides we need to catch up with Becky... 

What was suppose to be a recovery run turns into a close to threshold run on the way up.  We did catch Becky and slowed the pace a little.  We ran back down at a moderate pace.  It actually got rid off all the lingering soreness in my legs so it just might have worked perfectly for a recovery run. 

Another City Creek Canyon run.  Started out too fast with Jeff.  Found myself reaching my threshold pace for the first 2 to 2.5 miles.  I let Jeff turnaround at the 1 - mile marker and headed up to "Stuart's crack", our 3.5 mile mark and returned and a very slow and easy pace.  Quite honestly yesterday was a hard effort and today's first 2.5 miles was a hard effort, specially after having raced last weekend.  I was planning on a tempo run tomorrow but I don't think I've got the legs or lungs for it.  I may just spin tomorrow and then do my tempo on Thursday.

I took yesterday off to let me legs rest a little from the race last weekend and two runs that were more intense that intended.  It work.  Ifelt fresh for todays tempo workout.

Mile 1 - 8:35 warmup

Mile 2 - 7:23

Mile 3 - 7:24

Mile 4 - 7:24 

Mile 5 to 5.5 - 3:58 recovery jog

Mile 5.5  to 6.5 - 7.16

Mile 6.5 to 7.5 - 7:17

Mile 7.5 to 8.5 - 7:15

0.25 cool down jog

I did the second 3-miler a little faster since I didn't feel like I has hitting the ideal tempo exertion level.  Good run.

Easy pace up City Creek Canyon with Stuart, Dick and Jerry.  Left knee felt a little tender which is probably the result of all the down hill running last Saturday, Monday and Tuesday.  Tomorrow's run will be a flat course.  I'm been doing some research on exercises to strengthen the knees.  Let me know if you have any that worked for you.

Slow run at an aver. pace of 8:35.  Low  energy today.  Flat course.