What ever it takes!

12 Mile run with 5 mile tempo run.  This was suppose to be a 10 mile run but I'm not sure if I'll be able to get in a 4 mile recovery today since we are doing 5th of July celebrations today.  

This was really one of the first non-treadmill tempo runs I have done, started out doing my normal Traverse Mountain trail loop, then at 4 miles when I hit the Bull River trail I started my Tempo out around Smiths and back,  My splits looked like this.  6:12.46,  6:18.53, 6:17.55, 6:06.50, 6:06.84.  I felt like this was pretty good since the trail is part dirt and gravel with a little bit of up and down roll to it.  I know I have done tempos faster on the treadmill, but they really don't compare.  Coming back was a little fast due to slight downhill, and a tailwind out of the canyon.

I am trying to get my Threshold miles down to between 5:30 - 6:00, I think I need to find a flatter non dirt road next time.

Well, I guess the pain starts now.  Started out early at 4:45 on the treadmill for 9 miles while it was dark.  Pushed it a little harder than I probably should have, 9 miles in 58:00.  I then head outside and ran 6 miles out and back on the river trail from the gym.  That was the painful part, I felt like I was in slow motion the whole time.

5:00 am Treadmill, 6 Mile recovery run in 48 minutes, 8:00 min/mil pace.    It is very easy to get bored and want to pick up the pace, but I can tell with the amount of miles I am working up to, these recovery days are going to be very beneficial.  I feel really good now, I have been having pain in my right Hamstring but this run seems to have loosened that up nicely.

12:00 pm , 5.5 mile recovery run with Ryan for lunch on the trail 7:45 average pace.  Very nice relaxing run, was only suppose to be a 4 miler but it seemed like such a waste to change all my clothes and all for a 4 mile run.

5:20 am, 12 miles on an absolutely beautiful morning.  Was 1/2 an hour late for work but I really wanted to run outside.  Did my normal 12 mile Bull River trail run out around Smiths and back.  Tried to maintain a 7:00 average pace but my tight hamstring kept slowing me down a bit.  Ended up with a 7:09 average but I'm not complaining,  Good run.

5:15 am Treadmill run.  8 mile General Aerobic run with 10 x 100's.  Tried to keep my HR around 135 this seemed to be about a 7:00 min/mil pace it did creep up to about 145 by the end of 6 miles before I started repeats.

Dreaded the thought of repeats today since my hamstring is still tight, but after the first one it seemed to loosen up and then I really enjoyed them, they make the miles go by faster.

400 meter swim in 10 minutes after my run just to relax a little bit.

5:30 am. 17 Mile run with Ryan out to Utah lake and back on the Parkway trail to Thankgiving point. 2:00 exactly 7:04 Min/mil pace. Great morning, didn't even get hot after the sun came up.

The family wanted to go for a run together when I got home so I did another really easy 1.5 with them.

 Really happy with this week, My longest week getting ready for Ogden Marathon was 76 miles and I did 1 more than that this build up week.  I remember feeling like I was on deaths bed that week of Ogden training, but other than some soreness in the legs I felt really good today on this long run