Every Run is a Great Run!

Easy 8-miler in the morning.  Felt a bit sluggish starting out but felt pretty good by the end.  Nice to see my HR acting more normal again.  Later went to the gym for 20 min XT + core.

8:37/144

Wanted to do a mix of tempo and hills today but not too steep a grade up or down.  Decided to do a 3 x 1.5 mile workout around a loop that covers the middle section of the Spanish Fork half marathon route but running in the reverse direction as compared to the race.   This made is so first 1/2 mile is downhill,  middle mile is mostly flat, last 1/2 mile uphill. 

Wanted to keep the pace in the HMP range, around 6:45-7:00.  In between did walk/jog for 4 minutes.  The first repeat felt a little sluggish but felt pretty good after that.  

Splits/HR info:

1 - 10:21 (6:54 pace / ave HR 160)

2 - 10:06 (6:44 / 172)

3 - 10:04 (6:42 / 180)

Overall: 7:58/158 max HR 189

Interesting to note that my ave HR today was same as Saturday but ave pace was about a minute per mile faster. 

Nice relaxing 7 mile recover run in the morning. Too many meetings at work today doesn't look like I'll get a chance to go to the gym.

8:23/147

Easy 4.5 miles around the river bottoms on a breezy morning.  Did 4 or 5 strides along the way.  Later did 30 min XT at the gym.

8:23/153

Today after a little warmup jog I did a time trial half marathon run on the Hobble Creek course. Wanted to average around 6:50 to sneak in under 1:30:00. Thankfully I was able to accomplish this but it was a little harder than I wanted it to be.

Felt pretty good today and temps were on the cool side, although the last couple of miles got a little warm and I struggled, especially the very last 1.1 miles where I couldn't talk myself into running under 7 minute pace. Hopefully in 2 more weeks with recent training kicking in and some race magic I can cut off another couple minutes. Hopefully Hawk won't wait around forever and start the race way late with warmer temps.

Splits (ave pace & ave HR):

1 - 6:39/153

2 - 6:50/164

3 - 6:40/172

4 - 6:43/175

5 - 6:43/178

6 - 6:41/179

7 - 6:49/180

8 - 6:43/182

9 - 6:56/185

10 - 6:52/186

11 - 6:58/184

12 - 6:56/186

13 - 7:06/187 (wimpy)

.1 - :40(7:05 pace)/189

Overall: 1:29:13/177 maxHR 189

Just for fun I compared this to the only other 1/2 marathon I wore a HR monitor - 2009 Provo River:

Ave/Max HR: 182/195

Mile splits, Ave HR:

1 - 6:20 159

2 - 6:20 163

3 - 6:23 176

4 - 6:13 178

5 - 6:40 183

6 - 6:40 186

7 - 7:00 187

8 - 7:10 188

9 - 6:32 187

10 - 6:32 188

11 - 6:32 189

12 - 6:34 189

13 - 6:32 192

     .1 - ? 

No run today but had a nice hike from Aspen Grove up to Stewart Falls and back. Probably around 5 miles.