Trying to keep up with you

This run should have taken place on Saturday morning but my daughter was headed out of the country to spend sa semester studying at Universidad de Belgrano in Buenos Aires, Argentina that afternoon.  It became a rush of last minute things that needed to be done.  She got off on to her trip well but I ran out of time for a run.  Oh well.

So Sunday morning became the long run day.  This means I will have two long runs this week.  Lets see how the body fares.  I will reduce my training from two to one track session this week to accomodate.

The run was on a hilly course (home -farmington and back) that did push me more than I anticipated.  I ran the 16 miles too close to marathon pace.  I couldn't find my garmin so I was going on feel.  My left knee was very sore at the end of the run, probably due to the uneven surface of the edge of the road. 

Total time: 2:12

Average pace: 8:15 per mile

Run up City Creek Canyon at a light to moderate effort.  Left knee still a little tender.  Recovery about 65% from yesterday's long run.  Will run at a light to moderate pace tomorrow to complete recovery.

Run up to Stuart's Crack in City Creek Canyon.  Light to moderate effort up and light effort down.  Left knee continues to be sore, a little less so than yesterday.  The first mile was particularly hard for some reason. 

I was feeling fatigued and lathargic all day.  In reality the last thing I wanted to do was my Yasso 800s.  Nonetheless, you got to do what you got to do.  After the first mile warm up the adrenaline quick in and I was ready to get some work done.

mile 1 - warm up @ 8:49 pace

mile 2 to 7.2  - 8 repeats of 0.5 miles at 6:31 pace with a 2.5 min jog at 8:49 pace in between each repeat

mile 7.2 to 8.2 - cool down @ 8:20

The last repeat was strenous but I felt I still had one or two left.  No problems with left knee.

Easy run at av pace of 8:30.  Need to save my legs for tomorrow's long run...

I ran the Salt Lake Running Co. teaser run at Jordan River Trail.  Overall a very good run.  I forced myself to start at stay slow the first 15 miles (average pace 8:45) and than pushed a little the last 5 miles (average pace 7:42).  I hadn't ran a long run on a flat course for a while and was not sure what to expect.  I have been running my longs on very hilly courses, which has given me some added strength.  At the end of this 20 miler I felt much better than anyh other 20 miler in the last year.  In comparison the flat course was much easier than the hilly courses I've been doing. All in all I felt that I could have easily continued running for a few more miles. Good sign.

Total time: 2:49:45

Overall av pace: 8:29 per mile