Fuel SMART,Train HARD, Run FAST.

8:15PM- Met up with Karen for an easy 5 miler down 400 E.

6:00AM- Mid 40's and damp outside. It was a bit lighter today so I turned around and threw my headlamp in the car. I wanted a bit more hills today, so I met up with Andy on Davis Blvd rather than LPT. 

We started meeting on Davis when the snow covered LPT, late last year. The course has rolling hills which is nice, but not so much for speed. When we first started, our AP was just over 7:00 and I always felt wiped out afterwards. We've progressively improved our AP over the months, usually hitting just under 8:00 without too much of a toll. Today we naturally started a little faster and pushed it up the steeper hill at mile 4, but with effort.  We've learned to just stop talking once we get to that point. We seemed to push the pace on the way back into a tempo effort. Nothing too spectacular, but I am quiet pleased with the AP (7:37). With the exception of the first mile, all the rest were in the 7's, a first for us. Yippee.

For my records(8:11, 7:45, 7:46, 7:53, 7:38, 7:26, 7:16, 5:53 (.33)) Light cd for 8 total

6:00AM- It was a bit brisk this morning but I didn't layer any different than usual. There was a guy running with a balacava and looked to have 32 layers on, but he looked comfortable. This morning I ran to Davis Blvd and ran down the regular path. Since my routes are starting to get super redundent, I decided to turn East up 1800S to Bountiful Blvd. It took me 12 mins to climb the hill from Davis Blvd. I wasn't in any mood to push the pace. I saw a guy up there that I saw earlier running on Davis. We acknowldged each other with a mutral "yeeah" sort of look. I ran North on Bountiful Blvd and turned down Vinyard to Rocket Park and back home down 400 E. 6.5 mi, 61 mins, 9:27 AP.

Niggle city- Bunion R/O and L/I, right knee.

6:30AM- This was a good workout for me today. One of those kill-lots-of-birds-with-one-stone kind of workouts. Today's run called for a 30 min fartlek, with 50/50 ratio of hard/easy. I chose to do it outside on Main so I could get some uphill and downhill efforts, while getting a good turnover. 

I ran out 4 miles, then turned around and ran a fartlek back, but broke it up into 3 sets for mental purposes. 3 sets of 10X30 secs hard/30 seconds easy. After each set, I jogged 2 mins (stopped for a bathroom break after first set, so a little longer on that one.) The pace ranged from 5:00-6:15, most averaging around ~5:30 with the outliers on hills. The last set was mostly uphill, except for the last 3. I was breathing like a maniac. I ran a little extra around my neighborhood to get the full 30 efforts. 

7:00AM- 48°! This morning I met up with Andy on 400 E. We ran east to Tolman Park to catch the trailhead to BST. Somehow we wandered off the trail and ended up crossing a stream with a beautiful  waterfall in Centerville!  We did little running around this part, because of the unsteady footing. It was also the only time I caught my breath. The entire run felt like threshold pace to me. My breathing was constantly labored and I felt more drained today. Despite, it was a great run with a little push in the last few miles as we looped on to Main Street. I was so tired at the end, I had Andy give me a ride back home. A .5 mi up the hill seemed like it would push the work out into the hero category for me- no thanks.

I was grateful to have company today, I probably would have walked more. Beautiful morning!