What ever it takes!

6 miles on the treadmill with 8 X .1 mile strides at 13.1,13.2,13.3...... mph to finish of the treadmill portion.  Then 6 miles on the JRP.  Maybe a lunch run, maybe not...

6 miles in 40:38 6:46 avg pace

6 miles in 47:12 7:52 avg pace

So I-15 North was closed at the point of the mountain at 4:30 this morning for construction, luckily I noticed the backup before getting on the freeway and was able to take back roads to the gym but I still ended up getting there about 15 minutes later that I wanted.  Plan was to run part of my run on the Treadmill and finish on the trail but I realized the only way I was going to get done with my 15 mile run in time was to do the entire run on the treadmill, and do it pretty fast.

Ended up doing basically 2 back to back progressive tempo runs, first one 9 miles, then a treadmill reset and a second 6 miler.   I felt really good, I forgot my HR monitor but my cardio system seemed to hold up extremely well, legs were really the only thing that got to be a problem, oh and my right foot kept threatening to cramp up for some reason, maybe the 1000 miles on my Nike Free's is to much.

Distance	Time	Avg Pace
1	7:01	7:01
2	13:54	6:53
3	20:39	6:45
4	27:11	6:32
5	33:38	6:27
6	39:57	6:18
7	46:07	6:10
8	52:09	6:02
9	57:59	5:50
10	1:04:21	6:34
11	1:10:55	6:22
12	1:17:16	6:21
13	1:23:30	6:14
14	1:29:38	6:08
15	1:35:23	5:45
Total	1:35:23	6:21

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I was going to do a lunch run today but I feel like I'm riding a fine line between gaining fitness and injuring myself again.  I've decided erroring on the side of rest is much better than hurting myself again.

I needed that, a nice recovery day.  Went to the gym and did 45 minutes of weights and stretching type stuff, then ran the JRP trail on a perfect morning.  My legs feel really refreshed right now, best I've felt in weeks actually.

There is a lady that walks her dogs on the JRP every morning, and every morning I run right past the dogs with no incident, well this morning for some reason one of the dogs decided to attack me,  It tried to bite my leg but luckily didn't get it's teeth in.  I must have smelled different today :)

 6 miles in 46:24  7:44 avg pace.

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Realized the only way I was going to drag myself out of my comfy soft char in my cube for a lunch run was going to be a thoughtless, mind numbing run on an air conditioned treadmill, So I drove all the way back to the gym for an easy 6 miles, ended up being a 2 hour lunch Shhh, don't tell my boss.

6 miles in 43:21 7:13 avg pace. 

Last 1/4 in 85 just to show my body what tomorrows tempo run will feel like.

Pretty Gosh darned happy with my run today, it was one of those workouts that I was nervous thinking about last night trying to go to sleep.  It's always scary to know that you are purposely going to hurt yourself.  Workout called for a 4 mile LT tempo run, I took a wild guess and thought my LT range was somewhere in the 5:40 - 5:30 range.  Ran a 4 mile warmup then started out at 5:45 pace counting on progressively getting faster, I was actually pretty surprised how easily I fell into the pace, I guess that's where those short sprints come in.  Started out feeling hard but OK, then at the 1.75 mile mark something strange happened, my HR dropped about 5 bpm and it all of a sudden felt "easy" after the 4 miles was up I decided to go another mile just for good measure, I slowed it down a tad, it felt good to relax at 5:45 pace.

All and all, really happy.  Felt like this is the first workout I've actually hit since last March (with the exception of that random 1/2 marathon PR).  I feel like I could have actually gone harder but my HR was right where I expected it to be.

3 Mile cool down on the trail after.

Distance	Time	Avg Pace		Avg HR	Max HR
1	7:29	7:29		144	177
2	14:47	7:18		143	145
3	21:55	7:08		144	147
4	28:57	7:02		148	151
5	34:42	5:45		164	169
6	40:24	5:42		170	172
7	46:04	5:40		172	173
8	51:35	5:31		173	175
9	57:17	5:42		171	175
10	1:04:53	7:36		151	156
11	1:12:29	7:36		152	154
12	1:20:16	7:47		151	154
Total	1:20:16	6:41		157	175
Tempo Total	28:20	5:40		170	175

I had this brilliant idea that it would be fun to run to work this morning,  convinced Ryan that it would be fun, that guy will fall for anything.  Sucker!!

So yesterday we both brought a change of clothes to work and left it here, he left his car here and I drove him home,  Started from my house at 5:00 down the flight park road around the point of the mountain, picked up the Porter Rockwell trail and followed it into Draper, followed 13th East to Fort Union and then up the hill to the office.  This was a considerably much more difficult run than your average 19 miler, rollers the whole way and then a killer hill at mile 17 from 13th east to 3000 east, and then steep down to our office.  I thought it was going to be 18 but it ended up being almost 19, I just didn't have anything left when we got to the office to get that extra .14 miles in for an even 19. 

Pretty happy we did it, but I doubt I will try it again this year, I'll stick to my regular 18 mile flat loop.  Pretty decent average pace considering all the rollers and hill at the end.  Ryan definitely pushes me harder than I would push myself on those long runs.

18.86 miles in 2:15:20 7:09 avg page

Well now I feel bad, I wanted to get 85 miles in this week but after yesterdays hard run my hip was giving me problems.  It's the same hip my stress fracture was in which freaks me out but I don't think it's still a stress fracture for a few reasons that may or may not be valid.  1. I can pass the hop test.  2. It feels better when I run on it.  3. Stretching helps.  Which was not the case when I had the stress fracture.   Not quite sure why it's bothering me, or if it's somehow related to the initial injury, but what ever the case I decided to not run this morning.  I don't want to push my luck.

Did a 1 mile swim in the pool instead and then sat in the hot tub.  Hip feels tons better and I'm sure my body will actually thank me next week for the extra day off from running.