Run RF

Met up with Collin, Fritz and Oliver (2nd at Canyonlands) at Highland to put in some miles this morning.  Fritz wanted to do at least 18, so I sucked it up and grabbed some chomp blocks.  Collin turned around right around 5 and the three of us carried on.  Got to the mouth of BCC and headed up Wasatch back to Highland.  I felt surprisingly good, and the fact that the second half wasn't at tempo effort helped a lot.  I put in over 40 miles in two days, in two runs.  While finishing up climbing the hill at the I-80 underpass Fritz and I both discussed if we were running 140 a week this would be a typical day (though likely broken up).  It's good to know I can handle this stuff as I have plans for 110-120 mile weeks this summer.

I dropped Oliver off after his longest run of the year and went to Barnes & Noble to pick up some books for my flight on Friday.  Looking in the running section there were about 10 copies of Born to Run with the covers facing the customer and one copy of Running with the Buffaloes so you can only see the spine, because people are stupid.  So I put Running with the Buffaloes in front of the Born to Run books to help support one of the best running books ever written.

Feeling surprisingly good after two long runs, today was just nice and easy with an option for a second loop of Sugarhouse if I was feeling up to it.  Tomorrow is a planned workout so only the one run today.

My training advice today is how to run/race hills.  The key to beating someone on a hill isn't running really hard up the hill, it's recovering quickly and throwing in a surge after you crest the hill.  It's pretty impossible to respond to immediately and helps open a nice gap that discourages people from moving back up to you.

11.6  Last lonesome workout in SLC for a while.  With two long runs this past weekend and another planned for Friday I wanted to do put in a good effort without killing myself.  So I decided on 4 by 1.5 miles on the dirt path in Liberty.  The dirt path is a little slower, but much easier on the legs.  I jogged 2 miles to the park then got right into with 800 meter rest in between.  My first mile for the four loops were 8:39 (5:48,2:51), 8:25 (5:40, 2:45), 8:35 (5:34, 3:01), 8:16 (5:28, 2:48), the third interval was a little long, effort felt the same.  I felt like I was working pretty hard without excessively beating myself up too much.  Which is where I want to be three weeks out from Boston.

Nice interview with Ryan Hall talking about mileage progression. I think it's important to restrict mileage in High School to foster long term development, running too much just puts a damper on long term development and causes early burn out.  Seventy miles would be the max, especially when the longest race run is 5k.  Even in college the first two years should be spent carefully bringing along someone to that magical 100mpw total.  That kind of mileage is really only necessary to race 10k+.

Ryan Hall Interview

6.1 Run around City Creek, then immediately dove into some candy because I'm starving.

10.3  Easy run up in City Creek, starting to feel the last few days on the legs.  Luckily today and tomorrow are recovery for Friday's long run.

6.1  One of my roommates was out of town the last week, he is very loud and uncourteous.  He returned last night and today invited a bunch of random people over in the afternoon.  So the great weather and awful company meant head out for another run.  Legs felt tired for the first mile but quickly got their act together.  Great day out, and I remembered seeing a guy in Liberty with 2 half liter bottles on a fuel belt running laps.  Passing an everlasting spring 1.5 miles.

Easy run down through Sugarhouse and Liberty, gotta be ready to long run with Jake and Fritz way too early tomorrow morning.

Early, though not by Scott's standards, run up Emigration.  Fritz and I are both going out of town this weekend so we knocked out our last long run today, and of course Jake is always up for a run.  Went well we went about 3.5 miles up the canyon then came back on Wasatch and through Tanner Park to hit some of the death hills.  Everything on the way back came in around 6:00 pace, which less the hills felt great.  Last 7 days add up to 116.5 miles, which is a non beer related record.  I feel strong and am excited for Boston in a 2.5 weeks.  But tonight I head out to Florida to start some humidity training so I'm ready to kick all the Utah guys butts back east.

Red eye flight to Detroit, four hour layover in DTW, then 2.5 hour flight to Florida. Got in at the same time as my brother then changed into my running clothes and gave my bags to him. I started the run our place and he took a cab. Oxygen is pretty awesome, and ended up running 12 in 1:15. Two eventful occurrences in the run, around 3 miles encountered a large group of bros and brosephinas. They were impressed by my speed, and implored me to go faster, a little over six was fast enough. Then about a mile out from our place I was quickly catching up a slow runner who avoided three dudes. When they saw me coming they politely got out of the way of the guy running sub6 pace. Also I was dressed like a badass with my compressin socks amd Ragnar shirt. It's awesome to be here with my family and more than a few beers.