Fly me to the moon...

Eight miles easy along the trail in 57:59 (7:14/mile).  I felt pretty good, but I was getting a little tired by the end.  The plan for tomorrow is 6 with a 10 mile run on Saturday.  Splits were 7:27, 7:21, 7:13, 7:14, 7:09, 7:12, 7:12, and 7:07.

Easy 6 along the trail in 42:53 (7:08).  It was a nice day.  The wind was pretty strong, but the temperature was great.  I felt a bit sluggish today.  I think it was a lack of fuel problem because I had a small breakfast and went out in the early afternoon before lunch.  My splits were 7:26, 7:16, 7:08, 6:59 (way too fast), 7:05 (slower because I kept telling myself to slow down), and 6:56.

It was my long run of the week for 10 miles along the trail.  I ran 3.5 in one direction and 1.5 in the other for a total of 10 in 71:27 (7:08/mile).  I felt good for most of it.  The legs felt a little fatigued around 7-8 miles, but it passed, and I was able to finish well.  My splits were 7:19, 7:10, 7:02, 7:04, 7:09, 7:12, 7:10, 7:17, 7:07 and, 6:55.

I started with a quarter mile warm-up to Sasha's house.  Then I did some stretching while waiting.  Ran 3.5 with Sasha and Jeff, and then turned around.  It was a fairly easy pace for the first few miles and progressed into 7:20 pace for the 4th mile and ended up at around 7:09 pace for the last 2.  Total time for the 7 was 52:47 (7:32/mile).

I did a quarter mile warm-up to Sasha's again.  Had a good group of Sasha, me, Jeff, and Josse.  Josse wanted to do the 5 mile tempo run in around 7 minute pace, so we warmed up about 1.375 miles and then started it with the three of us as pacers.  Jeff and Sasha led the way with me either beside or behind Josse.  The final time was 34:10 with splits of 6:43, 6:39, 6:49, 6:54,  and 7:04.  That is the longest tempo I have run for awhile, and I was pleased that the pace felt easy and sustainable.  About 2 months or so ago, that would have been much more difficult.  In fact, I ran the Rex Lee run on March 15th and my pace for the 10K was only 6:45/mile.  I'm definitely making some progress.  I finished with another 1.375 to my house for a total of 8 for the day. My total time for 7.75 was 56:19 (7:16/mile).  It was also fun to see the Sasha treatment during the tempo as he was encouraging Josse and asking her to give him five.  That was the first time I have seen it.

I did 7 easy miles along the trail in 49:23 (7:03/mile).  I saw a couple of snakes on the trail, and I nearly stepped on one of them.  I'm not really a fan of them.  The extra 0.25 was running from my office to the testing center in the rain.  Splits were 7:13, 7:06, 6:59, 7:04, 7:01, 7:02, and 6:55.

Ran 0.25 to Sasha's house.  Did some stretching and then started with 2 laps around the block with Sasha and Jeff for 0.7 miles more as we waited for Hyrum.  He never showed so we headed for the trail.  I ran 2 and then turned around because I needed to get back home.  My wife and I have been cat sitting, and we feed the cats in the morning.  Total for the morning was 4.95 miles with 4.7 of it in 35:04 (7:27/mile).

Ran 4.05 in the evening in 29:01 (7:09/mile).  I had splits of 7:26, 7:18, 7:00, and 6:48.  I think this is the first time I have ever done 2 workouts in the same day.  It felt good.  The legs felt fine.

Quarter mile warmup to Sasha's again.  I got up late this morning and had to rush around.  I generally like to get up about a half hour before running and eat and drink something small.  I didn't have time this morning.  Ran with Sasha and Jeff out to the 4 mile mark and turned around while they continued.  It was an eventful run.  Sasha wanted to see if Jeff could still sing at 5:30 pace so we picked it up at about 1.3.  He sang the Star-Spangled Banner as we ran about 600 m in 2:03.  I was impressed.  He was a little off key in parts and out of air in a few, but not bad.  Then Sasha sang at around 8 minute pace.  Not being known for his singing ability, he was off key for most of it.  I didn't do any singing myself.  Total time was 62:41 (7:50/mile) for the 8 miles.

Nice long run of 10.25 in the early evening.  It was nice except for the bugs along the trail.  I went to the end of the trail and then added some extra on a the end.  My total time was 72:14 (7:02/mile).  I felt pretty good, but my legs were feeling a bit fatigued by the end.

Decided to do an easy 6 today.  It was cooler and wet.  It has been a cold spring to say the least.  My total time was 43:39 (7:16/mile).  My legs felt a little sore and tired still.  I think I will try to hit 50 again this week, but not more.  Splits were 7:34, 7:31, 7:28, 7:11, 6:58, and 6:55.

I started with about 1.2 miles warm-up and then started a tempo run.  I debated on what pace and mileage to do, but settled on 5:45 pace for 2 miles.  I did fairly well for the first mile and came in at 5:46.  The second mile was slower at 5:49.  The legs still feel a little sore from last week.  I plan to take it easy the rest of the week.  The river was high today.  As I came up on the interstate bridges there was water standing there.  I wondered what was going on.  Then I got to Geneva Road and saw a couple of people scrambling across the road on the bridge and wondered why.  There is a perfectly good tunnel under the road.  Then I ran down and around and found out.  The water was standing about 6 inches deep under the bridge.  I turned around and scrambled across the road as well.  I hadn't noticed the high water until that point, but it was quite high in the river.  Overall, today felt okay.  The legs were sore (right quad in particular), and I had a stomach cramp on the way back, but it was okay.  Total time was 50:23 (6:48/mile).

Tried to take it easy today and slow down the pace.  Total time for the 8 was 57:53 (7:14/mile).  A couple of the miles were a little short because the tunnel under Geneva road was still under water.  At least today they had cones and signs saying that the trail was closed due to high water.  Legs were still a little sore but felt better.  Splits were 7:20, 7:04, 7:20, 7:23, 7:16, 7:06, 7:22, and 7:00.

Another easy 8 miles along the trail.  It was the opposite direction today because I didn't want to mess with the high water under Geneva Road.  I wanted to go slow, but the last 4 miles ended up being sub-7.  It didn't help that as soon as I turned around I had a strong tailwind pushing me along.  My total time was 57:08 (7:08/mile).  Splits were 14:45 ( 2 miles), 7:15, 7:17, 6:56, 6:59, 6:58, and 6:57.  The legs still feel sore.  Miles 4 and 5 felt good and strong, but then the soreness set in more.  Nice and easy tomorrow.

Decided to go shorter today and ran 6.1 along the trail.  Total time was 42:59 (7:03/mile).  I kept it pretty slow until the turnaround with the downhill.  The 5th mile I saw a guy ahead of me running a pretty good pace and decided to catch him.  I caught him after about 1.2 miles.  His name was Mitch, and he is training for a marathon in September.   I turned off about a half mile later and finished.  Splits were 7:30, 7:20, 7:16, 7:05, 6:43, and 7:04 (1.1 miles 6:25/mile).

It was a long, tough day.  I wanted to go 10 for the day, but it was a struggle to even get 5 in.  I didn't feel like running most of the day, but I finally got out the door at around 9pm.  My total time was 36:42 (7:20/mile).  Splits were 7:32, 7:30, 7:22, 7:18, and 6:58.

Ran with Sasha, Jeff, and Hyrum this morning.  We ran 3 with Hyrum and then went out for more.  I turned around at 2.5 while Jeff and Sasha continued on.  By the end, my right quad was pretty sore.  I'm pretty sure I need new shoes.  Total time was around 63 minutes (7:52/mile).

It was Sasha, Jeff, and Josse this morning.  I ran 0.25 to Sasha's and then did 7 with the group.  I then ran home for another 0.25.  Total time was 61:11 (8:09/mile).  It was a nice easy run.  My legs felt better.

It was cooler and windy this morning.  Started out with 0.25 to Sasha's house.  We then did 3 with Hyrum and Jeff.  During the 3 miles Sasha started his 30x200m intervals he wanted to do to work on his form.  Dropped Hyrum off and continued on with Jeff while Sasha continued his intervals.  Finished with 0.25 to my house.  Total time was 67:34 (7:57/mile).  It was pretty windy when we started, but then the temperature dropped and it started sprinkling by the end.  It was getting cold by the end with just shorts and a tshirt.  The legs felt fine.  No soreness in the quads.

Started with the usual 0.25 to Sasha's house.  Then headed out with Sasha, Hyrum, and Jeff.  Hyrum turned around after a mile because he had to get to work early.  Continued on and turned around at 4.  Jeff and Sasha continued on for another mile.  Total time for the 8.25 was 68:58 (8:21/mile).  Felt fine.  It was a lot cooler this morning.

Started with the usual 0.25 and then with the usual group.  We ran 4 with Hyrum.  Then I ran 4 more.  The total time for the 8.25 was 64:39 (7:50/mile).  I felt good.

Long run out to the end of the trail and back.  I felt good during this run.  My total time was 72:36 (7:11/mile).  Over 50 miles this week.  The goal is around 55 next week.

Raining and cold this morning.  Ran with Sasha, Jeff, Tyler, and Hyrum.  Hyrum turned around after 2.  Tyler was having some soreness from the race on Saturday and turned around after about 3.5.  We stopped for a few seconds on the trail because there was a skunk right about that time.  I was up front at that point, saw it and stopped.  It's a good thing I put my glasses back on.  About a mile before I had taken them off because they had water all over them making it hard to see.  About a half mile before the skunk I put them back on because I can't see a thing without them.  If I hadn't, we probably would have run right into the skunk and perhaps had an unfortunate accident.  I don't think Jeff or Sasha saw it until I said something.  Anyway, it was a nice run.  I felt good, but just a little cold.  Total time was 67:53 (7:59/mile).

Eight miles along the trail with the usual Tuesday suspects (Sasha, Josse, Jeff) plus Matt and the customary 0.25 warm-up and cool-down.  I felt tired for this one.  The legs didn't want to go.  Total time was 64:30 (7:35/mile).

Started with 0.25 to Sasha's as usual.  Today was the day we wanted to do a 5 mile tempo.  Sasha wanted to see if I could hold a 6 minute mile pace for the tempo and perhaps be an alternate on the second team for Wasatch Back.  I'm not sure I will be available at that time since my wife is due on June 16th, but we thought we would do it anyway.  We started out with about 2.5 warm-up in 9 minute pace with Hyrum.  He headed back, and we started the tempo.  We started out a little slow hitting 1:34 for the first 400, but ended up with a 5:59 first mile.  At the turnaround, we were at 14:57, and the pace felt fairly comfortable.  I think we came through the third mile in 5:57 and then started to pick it up a bit.  Mile 4 was 5:54 and mile 5 was 5:47 with 1:20 for the last quarter for a total time of 29:33.  The last half was 14:36.  I felt pretty good through 3.5 and then the pace picked up.  I still felt okay, but it was a little tougher.  We finished with about 1.5 cool-down to Sasha's.  Total time for the 9.5 was 69:38 (7:19/mile).

I was pleased with this tempo, and it shows some good improvement.  About a month ago, I did a 3 mile tempo in around 6:06-6:07 pace, and that was tough.  In March I did the Rex Lee run and ran 41:46 (6:44/mile).  The consistent training is paying off.

Eight miles along the trail today with 0.25 to Sasha's house.  Ran with Sasha and Jeff.  Matt joined us around 1.5.  Talked about "quality x" this morning during the run.  No real consensus on what it is.  My legs felt good this morning.  Yesterday they were a little sore during the day from the tempo.  In particular, my left calf and left hamstring were a little sore and tight, but this morning they felt fine.  By the end of the run, I could tell that I had run faster yesterday, but it wasn't bad.  Total time was 67:06 (8:08).

Nice easy run this morning with Sasha, Jeff, and Matt.  I finally caught the 8 minute mile guy by the end.  I felt fine.  I just need to get more sleep.  I haven't gotten more than 6 hours of sleep all week.  Total time was 65:15 (7:54/mile).

After a week of days with 6 or less hours of sleep, it was nice to sleep in and get 8 hours.  I could tell it in my legs too.  They felt fresh.  I ran in the early afternoon, but I only had time for 6.25.  I had done some shopping in the morning for our ward elder's quorum bbq in the evening, and I still had some preparation to do for it.  I did about 0.25 later while going from my car to various places getting stuff for the bbq.  The bbq was fun, and we had 22 people there.  I got out later in the evening around 9 for another 3 miles.  The original plan was to do 6, but after all of the running around in the afternoon and being out in the sun, I was tired.  The inside of my lower right leg was also hurting a little just above the ankle.  It was bothering me enough to not want to run any more than 3.  I will let it rest tomorrow and get back to it on Monday.  Total time was 66:30 for 9.25 (7:11/mile).