Everything Counts

AM: 7.73 miles easy.  Got up early and met Bentley and Troy (some neighbors) to go for an easy run around South Weber.  My legs aren't sore at all from the marathon, but they are a bit heavy from fatigue.

PM: 5.48 miles easy.  Ran in the blistering heat out and back on the base perimeter road.  I tacked on a bit extra at the end.

8.13 miles easy.  Got up early again and met Jed and Dave at the Riverdale Parkway.  Lots of bugs out this morning.

AM: TEMPO WORKOUT

I woke up a little later than planned (the olympics are killing my sleep schedule) so I wasn't able to warm up and cooldown as much as I wanted to.  I will have to double today.  But, I did get the 4-mile tempo run in, which was the main part of the planned run this morning.  Two miles uphill into canyon wind and two miles back down with tailwind.  4 miles in 20:56

PM: TRACK WORKOUT

I've been itching to do a speed workout.  So, I headed to the track at 4:00 pm and got in a very high quality workout.

I did two sets of 600/400/300/200 so 3,000 meters total.  Rest was 2:30/1:30/1:30 and then 5:00 between sets.  Goal pace was 1:33/1:01/0:45/0:29

Here were the splits: (1st set/2nd set)

600 Meters: 1:33/1:31

400 Meters: 1:01/1:02 

300 Meters: 0:44/0:46

200 Meters: 0:28/0:29 

Cool down barefoot on the infield.  This workout hurt bigtime, but it was the good hurt! I thought the hardest interval would be the second 600 but it was actually the second 400.  I think I will need to sleep in my compression sleeves tonight to help the calves recover.  Overall, it was a great day!

6 miles very easy.

8.36 miles easy.  I got some easy miles in at lunchtime.  My calves are still a bit sore from Wednesday's speed workout.  I have a 10k tomorrow, so hopefully they will feel a bit better by then.  Speaking of 10ks, the women's 10k final is today! Track has final arrived at the games.

SOUTH WEBER 10K

I run this local race annually.  It's a great little race and it's less than a mile from my house.  It's a hilly, point to point course with 255 feet of climb (mostly in first 2.5 miles) and 320 feet of drop (with like 60 feet of it in .05 miles). 

I wanted to run faster than last year.  Last year I ran 32:27, but the course was a tad short last year.  This year they added a tiny bit and it ended up perfectly measured on my watch. 

Splits: 5:12, 5:18, 5:22, 5:12, 5:05, 5:01, and 59 seconds for last .22 (4:33 pace) 

I negative split the course, which quite frankly is how the course is set up: 16:26 1st 5k and 15:45 2nd 5k.

I warmed up and cooled down with Ben, who won the 5k and also a bit with Angie who won the women's 5k.

They announced I had won $50.  I didn't open my envelope until I got home, and I was expecting to see a Grant in there, but was suprised when I saw a Benjamin instead! But hey, I'm not complaining!