Fuel SMART,Train HARD, Run FAST.

6:00am- Tons of runners out on Davis this morning, even a BYU female runner- decked out in her uniform. I was tempted to turn around and run with her, but then remembered that would be weird.

4 miles easy on Davis followed by 2x2miles @ 6:56, 7:11, 6:38, 6:01. The first 2 miles were mostly rollers, aimed at mp effort. Jogged .5 inbetween. No plan for the second set, just wanted to go faster and take advantage of the downhill on the last mile. At one point I looked down and saw 4:54 pace. That made me feel EXTRA cool. 

Nice evening walk with family.

 2 mile warm-up

9x 1mile @ 6:22 each with <1/4mi jog in between

.5 cool down

Total 13.1 @ 1:29:07

* I actually lost count and thought I did 8 intervals by the end, but discovered otherwise from my Jawbone Up that I really did 9:) Even better! 

This was actually fun for me today. I had no expectations and figured I would stop either when I got tired or bored. I wasn't intending to run a half, but went into the workout thinking I would run a few cruise intervals from the pace calculator. I was supposed to hit between 6:13-6:22. I figured I would run as many as I felt like at the slower pace. I ended at 9 and realized with my warm-up included, I was hitting half marathon distance.

The 1st interval was the most uncomfortable. I played with the pace from 1:13 to 1:22 to see where I felt comfortable, so I guess the first was a little faster, but after settling on a pace, the rest felt nearly effortless for some reason. Maybe it was the Walmart energy brand drink? Lots of sweat. I was also happy to see that after finishing my last interval, my HR was only at 80% max:) I even felt I could do several more.

I don't know what was up with today. The only thing I can contribute is better sleep. The last two nights I have had 7.5 hrs/night. I can't remember the last time that has happened consecutively. I certainly felt the difference. I wonder what would happen if I ate good too:)

Several hours after the workout, I am pretty tired.

I really wanted to race in the Farmington Days half marathon today. I went back and fourth between the 10k and half all week. When it came down to it, I realized it would have been more stress trying to find a sitter that early in the morning, and I could just run on my own. I also knew I needed to get some downhill miles in.

I headed over to Gold's Gym after stopping down the street to watch a bike parade put on by the Primary in our ward.. Landon enjoyed running in the streets gathering candy. Then it started to rain really hard, so we packed up and continued our journey to the gym.

The daycare was only open for a limited time so I tried to make the time count. My 15 miler was out the window. I had no plan other than to run as much as I could for the time allowed @ -3%. My ipod was dead and only infomercials were on. After 3.5 miles I was extremely bored. I thought about quitting and doing weights instead, but decided to throw a tempo in the mix to make the time go by.

5miles @6:40, 6:10, 6:10, 600, 6:30=31:30

I wanted to start and end at goal mp and the middle miles around goal hmp (aided). I turned up the speed at the end of those middle miles to get 18:50 for a 5k, (.1@12mph) then returned to mp for the remaining .90.

I can tell I am making progress, the -3% grade really made this very doable without excessive effort. I hope I'm a little sore tomorrow, that means I worked some of those muscles for downhill prep:) I'm getting excited for Des News Half!