Road back from FAT!!!!!

Met with Ken, Bryant, Riley, Jason and Bret at the Riverdale parkway and went for an easy 12. Legs felt very sluggish but I think that has a ton to do with 78 miles last week. Ready for another one!

PM Did a little over 4 miles on base. Rather easy pace. 7-7:15 mile pace the whole way.

Aerobic Building Day

Met Riley, Ben, Jon and Jason at 21st street pond. 3 mile warm up in the dark. My watch battery started to die this morning on the warm up, taking away GPS. I know where the start and finish are so I went off of total time. For the 8 miles I was 45:28, which is an AP of 5:41. I stayed in sight of Ben and Jason and finished just a touch ahead of Jon. By far my best workout and had a faster 10k in the middle of my workout today than my race on Saturday by about a minute. Makes me feel much better about that race as an outlier rather than a trend or a plateau. Easy 1.9 mile cool down.

PM 4.16 run after work on base.

Easy 8 miles on base before work. Focused on making sure these were recovery miles.

Met a 21st street pond in the dark with Jason and Riley to do some mile repeats.  3 mile warm up, really windy. Did three strides then started the pond loop. (1 lap is just over a mile) Goal pace was around 5:20 with 2 minutes active rest (jogging at a minute of the rest usually 1:30) splits were 5:21 5:18 5:17 5:12 and then 2 x half mile with 40 seconds rest between at 2:36 2:36. Feel really good about the day. Let my body dictate pace and tried to stay right at threshold. As my legs warmed up I felt stronger. The 5:12 mile actually felt like the easiest of the day. Having Jason to chase the whole workout truly helped me today. The other guys did 5 x mile. 2.5 mile cool down and that is when the skies opened upon us and dumped for most of the cool down and stopped right about as we were getting to the car. Wasn't too cold so the rain felt pretty good.

PM 4 miles easy on base after work

Met way too early on my day off work with Riley and Jon did 4 miles then picked up Ben for the final 6.5. Mix of Parkway and as Riley calls them "Ghetto Runs" through the less than nice part of Ogden. Really easy run didn't wear a watch so I would have no idea of pace just ran by feel. Hamstring is a touch tight. Gonna stretch and nap then head to Amber Henry's wedding this afternoon in Wyoming. I always love occasions when I get to rock the bowtie.

Went down to Provo to watch Kayla run at the BYU cross country meet. Started my run and about 20 minutes then met up with Lindsey Anderson and did the next 30 minutes of my run with her at about 6:30 pace. Then I decided to throw down some harder miles. 5:50 5:51 5:49 then my last mile was on the same pace for the first 3/4 of a mile (4:35 for .79 miles) then did a hard pick up at the end for just under a 1/4 mile on a slight downhill (48.5 for .21 miles) at what the watch says was 3:51 mile pace. Did a cool down with a couple guys from the men's Weber team and the watched Kayla race and then did another 2 mile cool down with her. Just over 16 for the day again with a solid chunk in the middle. Happy with the workout considering I wasn't home 'til late and didn't feel the best when I woke up because we were all celebrating with Amber and Jed and their families last night after the wedding (beautiful ceremony and the perfect one if you know Amber well. Who else would get married in a barn other than that girl.) With all the different paces hills and slow cool down at 8:30 pace with Kayla total time running was 1:55:38 just over 7:06 AP. great week of training a couple more and then I will do a down week and drop my mileage back to 60ish.