My Running Log

Ran the out-and-back to the trail that is by Le Cailles. Gorgeous morning again. Felt excellent for the first 3-4 miles, then was OK. Felt some muscle soreness from Saturday's run. But no calf soreness, which is great because it has struck mostly on Mondays. Excited for another week of running!

Did the shorter tempo run loop down to 11400 South. Legs felt sore, so I started out slowly but then kept a consistent 7:30 pace for about the last 4 miles before cooldown. Average pace was 7:45, including warmup and cooldown. Another beautiful morning. Hopefully an easy day tomorrow will help with the soreness.

6.5 miles on the treadmill. 49 minutes total. About 7:35 average. Felt great but had a little soreness in tendons. No muscle soreness though.

Ran 2.3 miles warmup. Then ran 6.6 miles of intervals. Then 2.1 miles cooldown.

I ran over to 11th avenue by the old cemetery in the SLC avenues. There was a nice little hill there that turned out to be perfect for my intervals. My goal was to practice some downhill running so I could have fast turnover and also practice for the downhills in St. George. I ran 1 minute fast, turned around and jogged back up the hill for two minutes, and repeated this 16 times.

I seemed to go further as they progressed. I don't know yet how far I traveled on each, but I was going pretty good. According to my watch, my peak pace was 4:30/mile. So I'm happy with that. The rests and cooldown were quite slow, but the focus of this workout was really the fast downhills. I'm probably going to do this again sometime, because this hill was perfect for it.

Treadmill. 6 miles. First mile warmup in 8:40. Next 5 miles in 36 minutes.

I wasn't sure how to classify these miles. They weren't easy, but they weren't really good enough for the other categories. So I put them down as (11.25) easy miles. I was doing a youth activity with my church ward all day, so I started my run at 10:30 and ran as far as I could until midnight on the treadmill. It wasn't as far as I had planned to go, so I pushed the pace a bit. The first 6 miles were about 7:40 average pace. The last 5 miles (other than short cooldown) were about 7:00 pace. It was a good pace, but I don't want to get excited, because I haven't yet been able to run this type of run outside. So I hope to get to that point.

This was a 53 mile week. It was intentionally a lower mileage week. Next week I plan to ramp up the mileage and see if I can do more than last week.