Each Day Is a Gift

Today's workout calls for 10x800m in 4:45 with 3 min recovery between, 1 mile WU & 1 mile CD.

Temp was mid 30s. Sunny.  Ran 1 mile to the HS track as warm up.  When I got to the track, there was a HS girl wearing short sleeve top and tights doing dynamic stretches.  Took the cue that I was overdressed. So I shed the top 2 layers and began the 800m repeats. Did the first three 800m with headband on then shed it after the 8th rep and removed gloves on the last rep. 

It has been YEARS since I've run 800m on the track and don't know how to program the workout on my Garmin.  Anyhow, I hit the rep. button after the first rep. then walked for 3 min. at which time I hit the stop button and restart the watch to begin the 800m run.  So, the only true rep time shown was the first 800m in 4:41.  Subsequent split times would be the moving time minus 3 min. of recovery time.  When I saw 10 laps time, I thought I was done but in reality I had only done 9 reps.  Oh well, walked 3 min. then jogged home for CD in 12 pace.  Wore new shoes, Ghost 7, that I bought at Watsatch Running for $38.  They were half size smaller, neutral and wide width; so I thought they'd be fine for running on tracks.

7.51 miles in 1:27:07.  AP: 11:36. 

Moving time:     Distance:    Average pace:

11:27                  1 mile          11:27

4:41                     0.51             9:24

7:08                     0.64             11:21

6:59                     0.62             11:16

6:57                     0.62             11:17

7:22                     0.64             11:55

7:27                     0.64             11:56

7:03                     0.62             11:37

7:07                     0.62             12:12

6:40                     0.61             11:56

11:45                   1 mile          12:00

I nearly puked after the 4th and 9th rep.  Aerobic workout is tough for me...wheezing is not fun!

Today's workout calls for 5x1 miles @10:30 pace with 1 mile WU & 1 mile CD

Temp was 27F sunny, very little wind, and MCT free of ice/snow.

Did this workout on the MCT same route as last Tuesday's mile repeats workout.

This is how it went this morning: Ran 1 mile warm up in 12:04 to MCT

Began the threshold miles going east and turned around at 1.75 miles.  Ran west to 5.5 miles and turned around to 600E trail head for perfect 5 miles tempo, 1 mile CD home.

7 miles in 1:15:23.  AP: 10:46.

Splits: 12:04 (WU), 10:57 (still warming up eased into tempo pace), 10:20, 10:25, 10:22, 10:09, 11:02 (CD)

Felt like this was a good workout at steady threshold pace.  No pause, stop nor drink.  Did not eat anything prior; only had about 12 oz. water.  Post run drank 12 oz water, 8 oz almond milk, 3 mini Nan bread with peanut butter and honey.

Today's workout calls for 15 miles @11:00 pace (or as close to marathon pace as possible)

Rainy day with temp in the low 30s.  Wore two l/s shirts and the Marmot shell, UA headband and gloves.  Breakfast of Chobani yogurt and 6 oz. water.

Stopped at Mitch Hollow Park restroom (mile 3) to use the facility and shed one l/s shirt and headband.  Drank 3 oz. water.  That pit stop took about 7 min.  Watch was hidden under the jacket as I didn't want it to get wet so did not check my pace.  Stopped at Lone Peak parkway restroom (mile 5.5) to eat one Gu with 6 oz. water and refill water bottle.  The ESE wind combined with the rain got a bit chilly at times and I would put the hood of the Marmott jacket over my head.  But after running about 0.5 mile with it on, I would get too warm and then took it off.  Repeated it several times until I got to PG and mostly going south.  Stopped at the 1100N PG trailside restroom (mile 9.8) to eat 2 Bloks and drank 6 oz. water, refilled water bottle and called hubby to let him know what time to meet me.  I started to look at the mile splits when the watch beep after 8 miles and realized I was running lazy.  So focused on picking up the pace a little bit for the remainder of the run.  Stopped one final time briefly at mile 15 to take one Blok and finish off the water bottle.  Hit 16 miles right on the button at the trail end on 800N Orem just as hubby pulled onto 1100 E.  Perfect timing!  Stretched for couple minutes before getting in the car.  Felt good to get in a warm car after running 3 hours in the cold rain. 

Post run casualty: a tiny blister under the left toe bunnion and couple chafing spots on torso (below the bra line) and the special no no part. 

16 miles in 3:01:51.  AP: 11:22 

Splits: 12:11, 11:18, 13:18 (walked the uphill portion of Dry Creek), 11:22, 11:53 (this is always slow for me running on the sidewalk going north on Alpine Hwy), 11:08, 11:26, 10:58, 11:06, 11:06, 11:26, 11:06, 10:42, 11:09, 10:44, 10:56.

This is a much better long run than last Saturday's.  May be the 10x800m VO2 max on Tue and the 5 mile tempo run on Thur helped??? :)