Every Run is a Great Run!

Easy run on a cool windy morning.  Felt pretty sluggish today, hope it's just a Monday thing that will be gone bye-bye tomorrow.  Did a few strides toward the end to try and snap my legs out of their funk.

8:35/148 

Working at home today and decided to wait until the sun was out to do the run. Trying to get a little more used to running in the sun and warmer temps so I don't wimp out so bad any time it starts to get a tiny bit warm like during the last 10 miles of SGM.

Plan was to do 1 or 2 mile warmup then 8-10 miles MP tempo run with a rest in the middle.  Had a hard time finding a rhythm, I wanted this to feel easier than it did.  Canyon winds probably played a part and I have a hard time remembering that my MP on flat at 4500 feet is slower (7:20-7:25) than what I need to run at SGM to get sub-3:10 (7:13) so probably ran it a little quicker than I needed to.

During mile 9 my form started going to pot so I decided to finish after 9. Goal was to average 7:15-7:30 pace and I ended up at 7:18.  HR seemed a bit high for this pace but oh well. Glad to be done.

7:18/177 max HR 190

Nice  & easy recovery run.

8:45/144

I'm liking these 55 degree mornings.  The canyon wind is a little buggy and it's chilly the first little bit but feels dandy after that.   Ran 1 mile with Kim then after that it was just me and the man in the moon. Legs felt pretty zippy today but I resisted the urge to push it, I'll save that for Saturday.

8:19/149

Was planning on running 3 easy this morning but the bed was feeling too good so I opted for XT workout later in the day.  Did 30 min various XT at the gym, then the sun outside was calling me so I went out and did a bit of barefoot jogging on the grass. It is fun to run barefoot every now and again, did a few strides. 

Had a pretty good run today and Kim did too with her 20-miler.  Parked the van across from Will's then I drove with Kim up to Trefoil and dropped her off. (What kind of husband drops his wife off out in the boonies and drives away!? Hey it was Kim's idea and at least it was light by that time! Also lots of runners out today.)  

Driving from Trefoil to Vivian Park I ran over a sharp rock in the road and got a dang flat tire! Aargh! Oh well it ended up not being a big deal to change the tire and didn't mess up the run or the day.

Did a 6-mile warmup, start at Vivian run down 1 mile then up 5 miles up to Trefoil passing Kim along the way.  Some guy said there was a baby moose up ahead but I never saw it. After turning around at the top it was time for some MP or slight faster miles.  I was feeling pretty good today and was pleased with the run.  Finally that pace is starting to actually feel something like MP.

Was only planning on 10 faster miles but extended it to 11 before finishing up with a 1/2 mile jog and some walking.

Overall: 17.5 miles, AP 7:35, AHR 171 max 188

Splits for fast miles:

1 - 6:38/167 (miles 1 and 4 are the steepest of the run, 2 and 3 pretty steep also but with some rolling)

2 -  6:43/175

3 - 6:55/179

4 - 6:37/179

Drink and GU at Vivian

5 - 7:06/179 (mostly flat mile)

6 - 6:57/183

7 - 6:56/185

8 - 6:57/184

9 - 7:01 /186

Drink and GU

10 - 6:57/184

Long stop at traffic light 

11 - 7:05/178