Every Run is a Great Run!

Went out just before lunch on a sunny but (as usual) windy day but with wind coming from the NW rather than the usual SE from the canyon.  Warmed up about 2.5 miles with Kim then some speed and tempo.

After 4 mile warmup did the speed part of the workout which included 15 x 60s @ 5K pace with 60s jog rests in between.  Looks like my flat 5K pace is somewhere in the 6:15-6:30 range so I kept most miles in that range but I did cheat on the last couple at closer to 6 min pace.  Actually felt pretty good and felt like I could have done 5 more or so without killing myself.

Then did 2 miles easy followed by 2 miles "hard" which today meant around marathon pace.  Nice to get this run done with.

8:14/156 

Recovery 6-miler at work.  Did 8 x 10s hill sprints toward the end.  Ran watch/HRM free today.

Warm and sunny day for April.  Went out around 10:30am it was already 60 degrees and probably warmed up a few more before we got done. Ran just over 2 miles with Kim then she did her loop while I went to do some hill repeats. 

Plan was for hill ladder repeats 1min-2min-3min-2-1-2-3 @ 5K-3K effort, jogging down the hill between each one.  The 1-2-3-2-1 wasn't so bad, but the last 2-3 was not so fun. Guess it's not supposed to be that fun.

Finished up with 3 mile cooldown with Kim.

8:38/155 

Six mile watch-free recovery run at work.  

Woke up to blizzard conditions during the AM hours!  With the roads a snowy, sloppy mess and the weather just plain nasty it wasn't working for the run at the usual time before lunch.  So ended up getting out around 2pm in much nicer conditions and the roads mostly cleared up.  Gotta love Utah spring weather!

Plan was for 5 mile tempo run around HM pace. There was some wind that probably slowed me down a bit but not nearly as breezy as earlier today. 

Tempo miles and ave HR were as follows: 6:56/169, 6:51/175, 6:55/179, 6:59/185, 6:50/188.

Overall ave pace/HR: 6:55/179 (max HR 189) 

Brrrrr cold & windy morning for April!  After the last few weeks of mild weather I was hoping I could put my longs away for the year but not quite time for that yet.  Ran 12 miles mostly with Kim and the 3 D's (Doug, Darin, and David).  Just kept things pretty nice & easy to hopefully help recover nicely from the tempo run yesterday.

9:00/140