Run RF

Met up with Fritz, Jake, Rob Murphy, Rossy and Nate for a nice Sunday run.  We went out and did the normal loop then I ran back to Jake's with him to get the mileage up.

 Now time for a hot shower!

Nice, though chilly, 12 miler today. Ran into Adam Wende about 1.5 miles in so we ran down to Sugarhouse together and forced him to run a lap with me before heading home for dinner.  Then over to Liberty and back home.

Also I saw Top Gun in IMAX 3D last night, it was awesome.

4.3 Easy morning run, hoping it will warm up for a workout this afternoon.

11.7 Drove down to Sugarhouse for a tempo workout, two laps warm up then right into the workout, first mile was slow in 5:47 (+59 feet), mile 2 5:36 (-33'),  mile 3 5:38 (1'), mile 4 5:41 (11'), mile 5 5:42 (-10') and mile 6 5:31 (-32') which ends up being 6 miles in 34 minutes.  Hard run, especially Rose Hill.  But once I finished I felt good again within about .5 miles and cooled down 2.9 miles.  On the way home saw Adam running down 13 east so I gave him a honk. 

I'm very happy with this workout, it was hard but considering the hills ends up being about the same effort as the 10k on Saturday.  The goal in the next few weeks will to being the 10 mile tempo pace down and lengthen these faster tempos so they become the same workout by Boston.  Less than 9 weeks to go!

10.4 Easy run with Collin to City Creek, feeling the workout yesterday and was plenty happy to finish the run.

4.3 Easy run around the Aves. Cracked the freezing point today!

10.4 Fartlek workout, Did my City Creek loop with 25 surges thrown in.  The last one was up the 2nd ave. death hill.  Feeling a bit tired but tomorrow is a planned eaaassyy day.

4.8 Around the Aves. I even ran in shorts. 

http://www.grantland.com/story/_/id/8943765/rants-raves

Great article on Grantland in response to the PED article by Bill Simmons.  It all comes back to the fundamental question of what is cheating? People have always used whatever they can to their advantage.  Surgery is recognized as being ok, along with altitude tents and Alter-G tredmills.  There needs to be a discussion about what is considered cheating and sufficiently severe punishments established before sport can be cleaned up.

Run through Sugarhouse and Liberty parks, easy day.  Felt pretty tired by the last two uphill miles.  Saw two truants smoking at one of the bathrooms in Sugarhouse...what is this world coming to?

Met up with Fritz and Collin to get in a nice long run in Emigration. Chilly heading up, but once we got into the sun it felt a lot better.  We took it pretty easy heading up, but Fritz and I hammered the last 1.5 up feeling great.  Then we headed back down, taking it pretty easy.  I took a quick break then put in a quick mile to catch back up.  By the time we made it to Ruth's Fritz had started dropping the hammer and I was delighted to go with him.  Back at the car I grabbed a quick gel and some water then went up Wasatch to hammer a four more miles.  The were all under marathon effort, last 7 miles were 6:38, 6:21, 6:11, 5:56 (this took me to the car), 5:58, 5:50, 5:42, 6:09 (big climb back towards the zoo).  Felt great, probably could have kept going but I had to get to Andrea's going away brunch and I didn't want to push it too hard. 

This ended up being my highest mileage week since college (minus a 100-100 beers/miles challenge).  Ended the week feeling good.  My hope is to keep the mileage in the 90-100+ range until Taper time with a 22 and 24 miler thrown in there.  With some solid workouts thrown in there 2:35 might be a bit too slow a goal. Here's hoping.