AM- Slept in a bit today because I was up late with my little boy. For my run I decided to do some tempo. I hate tempo and never do any, but I know it works and has some major benefits to racing, so I am trying to incorporate it into my training. I ran over on the Island and up the Center Street hill, then did a 5K tempo run. My first mile was up the last part of Center Street hill and up Mountain Road to the mouth of Dry Canyon. It was a hard mile and i really felt like I was pushing it but only ran up in 7:25. The same mile going down I ran a 4:48, it is all downhill! There was a really steep tenth of a mile down the Center Street hill that was :28 seconds, I felt like I was falling on my face. The last mile was coming off of Center Street and going down just past River Heights Elementary, all downhill until the last 1/4 mile then it starts to flatten out (5:07). My total time for the 5K was 17:48. It was a bugger of a tempo run but I was pleaesd with how I ran. I cooled down for about 3.2 miles home and finished my run going up the 800 North hill. I tried to simulate some of the type of miles I will be running at WBR next weekend. My first leg in climbing up to Snow Basin and is pretty steep uphill, and my third leg is down Deer Valley and is some pretty steep downhill. It was a tough run but a good start to the week. 1:05:06
PM- I was going to meet up with Jon on his run somewhere, but had to go out a bit earlier so that my wife could go to the gym. Pretty warm this evening. I did a Lundstrom Park 5 miler and ended up cruising along in the last couple of miles at 6 minute pace. It could have been considered a tempo run, even though it was nothing like my run this morning and felt quite comfortable. Good day of running and some really good runs for me. I hope I still have a little left for some easy miles tomorrow. 33:34
(Hurricane-252 miles)
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