Running For Trevor

4 miles with the pup in the 90 degree heat. 

AM:  15 minutes weights

3 mile warm up at 8 min AP, 6 miles @ tempo 7:03 min AP, .5 mile cooldown.  It was at least 200 degrees at the gym this morning.

I cheated on my no candy fast over the weekend so starting fresh today.  Cheers to eating healthy again!

Slept in which was good since the sun doesn't come up until nearly 7. :(  Ran my warmup loop and then to Santaquin and back.  10 miles, 7:47 AP.

Jogged a 1 mile cooldown with the dog.

PM:  3 miles on the treadmill, 20 minutes weights.

20 minutes of triceps.  This tricep workout kicked my but and made swinging my arms for speedwork difficult.  But I love the feeling of fatigued muscles so I will take it. :)

8x800's on the treadmill.  1 mile warm-up and then each 800 at 6:10-6:13 pace.  first 4 were at .5 incline and last 4 at no incline.  I wussed out on the incline.  400's inbetween each at 8:27 pace.  Overall workout was 7:17 pace.  No stops and I did not fall off the treadmill so I am calling it a success. :)

Ran 10 miles with Sue, Merri, and Lily.  I held up the caboose as they all smoked me!  AP was a bit sub 8 for them.  I forgot to wear my garmin but was prob around 8 min AP.

Instead of back tracking to Payson to get ready I went to the gym and did 20 minutes shoulders and a 2 mile cooldown on the mill.

I am quitting candy!!  I can do this right?

slept in until 6:15!! :)  9 miles around town in Payson.  Lots of hills and I decided to run to the mouth of the canyon and run the last mile of Mt. Nebo HM.  AP was 7:56.  I love Friday morning runs!!

Question of the day for the veterans:  How long (distance) and how steep is Veyo hill?  Is there a hill in Ut county that simulates it well?

PM:  2 easy miles.  I had to reset my garmin in the morning and it erased all of my old data.  I basically ran this little shakeout just to make sure it was working okay.

I had 3 goals going into this run today.  A:  Run on tired legs. B:  quit being a pansie and run some hills in the middle of a LR.  and C:  run a LR solo.

I am happy to say that I accomplished all three.  I ran from my house to payson canyon (6 mi) up payson canyon (4 mi) and then back to my house (5 mi).  It was a hard run but it was good.  I wanted to shoot for the last 5 miles at or below marathon pace and I did it.  (7:26, 7:19, 7:32, 7:27, 7:13)  Overall pace for the run was 7:49.

Doing a long run alone is hard but this was good for me and I feel like I put in a great training week.  I am gaining fitness and getting stronger on hills so I am happy to see small improvements.  Right after the run I went straight to my parents house and spent the entire day helping them clean and pack.  I am exhausted!