My Running Log

My legs were sooooooooooooooo sore on Sunday and today. That 4000 ft descent on Saturday's run hammered me. So it's a good thing I did that to prepare for the marathon. 

I went out (for the first time) and ran with the SLC Track Club. They were doing 12x400m at East High. The first couple were 91, 87. Then we gradually got faster. The fastest two were 77 and 79. Even though my legs were sore, they felt good. I'm getting some of my speed back, even though my times didn't show it. This was a nice group of people, but I doubt I'll be able to run with them much due to scheduling.

8 miles total. 

Somehow I pulled myself out of bed at 5:15 am and went running. Did 8.5 miles on the treadmill in 68 minutes. I am still quite sore but getting better. Hopefully tomorrow it will be close to normal. Might try to do a run tonight.

These long runs have been helping my weight. I was 166.4 today. So I have officially lost 20 lbs since the beginning of the year. I love being lighter and trimmer. 

Ran after school today in the afternoon heat. Reminded me of x-country season workouts back in the day. Was feeling good from the beginning, so did a fast warmup mile in 7:30. Had a bit of a tail wind to counteract some of the uphill for the next few miles. Went through the first five miles averaging 7 minute pace. Then was going into the head wind and slightly uphill. I started to falter but was able to recover a bit and push through at 7:30 pace for the next 3 miles. I was happy with that. I had to push through some discomfort. Average pace for the 8 miles was 7:10. Finished with 3/4 mile at 9:00 pace for cooldown.

Legs were still a bit sore/tired from Saturday's slalom.

Hoping to do a few more tempo miles this week. 

Ran 6.75 miles on treadmill. Threw in 2 tempo miles at 6:40-7:00. Felt hard. Ran fewer miles today, as I have all week. Plan to catch up on Friday and Saturday.

Ran on the treadmill. 2 miles warmup in 16 minutes. Then random hill workout at level 7 for 7.7 miles and 57 minutes. Then a short cooldown. That was probably the hardest hill workout I've done this year slightly, just because the level was a 7. But it didn't feel quite as hard as previous workouts. So that's a good thing. Oh, the pace on the hills was 7:30.

My wife drove me up the canyon again. I didn't see any other runners this time. I started at a campground about 10 miles up the canyon, ran 1 mile up a trail, ran back down, and then 16 miles home. Elevation start was 7450 ft. So I only dropped 3000 ft this time. I ran a relaxed pace all the way down. It felt comfortable. Through the first 9 miles (including the first uphill mile), my average pace was 8:00. Once I got out of the canyon, I threw in three tempo miles (it was still downhill) at 6:45, 6:40, and 6:50. Those were a little hard but not too bad. The rest of the way (mostly a slight uphill) I ran about 8:00 pace average, so better than last week.

Average pace for the entire run was 7:47. I was tired at the end but not wasted.

The first few days of this week I was just trying to recover from last Saturday's run and ran shorter mileage. I ran further than normal on Friday and then a good run today, putting me at 60 miles again. Now it's time to taper. Next week will be 45-50 miles. We'll see how that goes.