Big Workout. Warmed up 2 miles, and hit 6:40 pace during the second mile. Time to go. My general route today was the modified North Logan-USU-Boulevard loop. I started with 1 mile of Tinman tempo at 6:22 (3.7% uphill grade). I intended to do 2 miles of tinman, but got pretty wiped by this hill (going from Main Street up to USU Stadium). Recovered for a couple minutes then started a 6x4-minute CV fartlek (2-minute rest). The route was very rolling, and virtually all intervals had pretty equal amounts of uphill and downhill. I figure St. George has hills and the Oly Trials course in NY has tons of hills, so I better hammer the hills in training!
| Rep | Time
| Distance
| Pace
| | 1 | 4:01 | 0.79 | 5:04 | | 2 | 4:01 | 0.76 | 5:17 | | 3 | 4:01 | 0.76 | 5:18 | | 4 | 4:00 | 0.80 | 5:02 | | 5 | 4:00 | 0.74 | 5:26 | | 6 | 4:00 | 0.77 | 5:11 |
Rep #4 was a little fast because it was 3 minutes of downhill and 1 minute of uphill. Rep #5 was slow because...I don't know! It felt terrible though. And then Rep #6 felt great. But since this was a Big Workout, it didn't end there. After the fartlek I ran easy for about a mile and then did a 2-mile tinman tempo. Splits were 5:54, 5:58. After the tempo, I ended up on the LHS rec fields to do 4x200m barefoot strides in the grass. After the first rep, my feet were FREEZING because the wet grass was so cold. It was about 50 degrees this morning in Logan, by the way. My arms and hands were pretty cold most of the run (but I loved it!). It didn't feel as good on my feet though. I ended up putting my shoes back on and doing the last three 200's on the track. The strides were 36, 36, 36, 35. They are mostly for form and not for killing myself. Another workout in the can. 15 miles total; 6:23/mile average pace for the run.
I had a dream last night that I was trying to get to the starting line of the Great Salt Lake Half Marathon. I kept wandering around Clearfield and ended up in someone's house, and I was pretty sure the race didn't start in their house. But I couldn't even find my way out of the house, and I only had 15 minutes until the race started to check in. Hopefully that will not happen to me in real life, but the Great Salt Lake Half is usually a nightmare in itself. Maybe this year I will redeem myself there.
(Burn: 205 miles) | 