Every Run is a Great Run!

Beautiful morning. Did a modified version of the Harry's Hill workout. Kim has a hilly race on Saturday so she slept in a little longer and did a flat-ish run so I was solo today.  Instead of running up and back down the same way, I did the loop version of the workout, running up Harry's but then continue down the other less steep but longer side then loop around and do it over again.  Finished with 1 more time up the hill  and back down non-loop style since I was out of time. Felt pretty good and the view from the top was awesome as usual. But I really do stink at running uphill, the downhill is much funner! :)

8:06/163

Nice 7 mile recovery run with Kim on a lovely morning. Later to the gym for 30 min XT and some core.

8:45/140

Went down to the track to do some Yassos. Perfect temps around 50 and not much wind. Wanted to try and get 6 reps in the 3:10-3:20 range and was hoping it would feel better than when I did 5 reps a couple weeks ago in the pouring rain. The first 3 felt a little harder than I wanted but then for whatever the last 3 felt pretty good.  Pushed it a little on #6 to get a 3:05. Overall I feel pretty good about this workout.

In between reps I walked for 30-45s then slow jog for total rest time same as the interval time (3:10-3:15).   Splits for the 6 were 3:09, 3:11, 3:12, 3:09, 3:10, 3:05. Ave/Max HR 163/193

Overall for 10 miles: 7:52/163

Nice recovery 5 mile run out to the river trail and back. Day off for Kim as she is resting up for her Saturday race so I was solo. Gotta say the weather the entire last week has been about as good as it could ever get for a morning run.

8:29/145

Nice little Friday 3 miler. Did a few strides the last mile and a half. Canyon winds were a bit feisty this morning. Looking forward to 18-miler tomorrow and watching Kim smoke her half marathon.

8:18/151

Did something a little different today.  Wanted to get an 18 miler in but also wanted to see Kimi come in on her 1/2 marathon (congrats to her! - 1:45 and 5th in AD and that included a potty break and stopping to help a guy who collapsed!).

Anyway to pull this off considering the 6am race start time I decided to get up bright and early with Kim (3:40ish!!) and run from my house over to Provo to the finish line area. To get to 18 miles had to be creative and add in some extra loops but worked out well since I've run in this area a zillion times at work.

Kind of dark, eerie, but peaceful running on the back roads so early like that.  But I got into a good groove and ended up having a great run.  The last gel I took at 15 was caffeinated and got my hyped up enough that I finished the run with some MP miles of 7:35, 7:30, and 7:20 pace. I'm thinking after a rest week next week finishing with WBR I'll be ready to start some 20-milers. Fun stuff!

Fun to watch Kim and the other runners come in. Usually I know a lot of people running the race but today seemed like I hardly knew anyone. Fun to watch the marathon winners come in and see Paul P just seconds behind the winning Kenyan  and a minute or 2 under 2:20. I didn't see the 1/2 winner come in but looks like there were some smokin' fast times there as well.

8:09/159