Attitude is Everything!

Went out for a long run by myself.  It wasn't too bad this time, although I had a hard time keeping a good pace- my legs felt a bit heavy.  I think it was due to my game yesterday.  Soccer uses muscles that running doesn't.

I ran along the river trail to Bangeter (had a pretty good head wind), then up Bangeter to Redwood(this stunk- it was uphill and just plain ugly), across Redwood to 11400, down 11400 to 1300, across 1300 to PP, down PP to Lifetime.  My AP was  8:31.  My splits were: 8:53, 8:24, 8:59, 8:58, 9:00, 8:40, 8:29, 8:00, 8:02, 8:03, 8:17.  I then walked for a mile to cool down before I met my husband for breakfast.  

I'm glad I got a few miles in.  I'm getting nervous I'm going to let my team down for the Wasatch Back Relay.  I just don't have time to run twice a day like I was told to.  

Met the BBK group at BHS for a track work out.  I got there for the early miles, the best part.  4.46 miles of warm-up, the splits were 9:13, 8:48, 8:38, 9:09 & 4:28 (.46 mi).  Then the speed work began.  We did 400 fast, 400 recovery, 300 fast, 300 recovery, 200 fast, 200 recovery, 100 fast, 100 recovery and then we repeated the process.   My splits were:

Distance	Speed #1	Recovery #1	Speed #2	Recovery #2
400	1:33	2:09	1:34	2:10
300	1:10	1:38	1:11	1:36
200	0:45	1:07	0:46	1:03
100	0:23	0:34	0:21

I then cooled down for .66 miles (6:04).  For a  total of 7.5 miles, AP: 8:35.    

Looking at my splits I am amazed at how consistent I was.  I wonder if I could have maintained it if I could have stayed for the second round of repeats (I kinda doubt it).  Nice run- I always like how I feel after I work hard.   

Thanks Kelli for pushing me, its awesome running with you. You are so speedy. 

Today's run started at the church by Tithing Hill (Ugh).  The first four miles were at a nice easy pace through the condos, down to the river trail and then back up Lampton View to the church, then back through the condos and up Tithing hill.  The splits for these miles were 9:28, 9:14, 8:53 and 8:55.  We then did a two mile run down to the river trail and back, this segment was hilly and hard. My splits were 7:54 & 7:52.  I finished by heading back down Lampton View on the same route but turned around and headed back before I reached the trail.  My cool down splits were 8:43, & 4:21(.5 mi).  

7.5 miles,  A.P. 8:44. 

No running or soccer today.  I spent the day with the family, it was nice.  We went to a birthday party at Thanksgiving Point.  Then we had lunch at Squatters and headed over to Wheeler Farm.  Wheeler Farm had a carnival going, it was great fun.  I got a bit of a workout carrying my one year in the backpack for 4 hours.