Hangin' Loose

Speedwork at the track.  Had a good showing this morning.  Jeremy, JeffC and Eric all showed up for the workout.  Temps were perfect and no wind to speak of.  So was great for this workout.  Plan was to run (6 x 400) x 2.  Ended up changing it for the boys to (3 x 400) x 3 so got 9 400 in instead of the 12.  Just ran out of time really.  For my 3:30 i need to hit 1:33 but didn't hit those.  Still hitting a bit faster then the 3:15 paces on these of 1:27.  At first I thought I would fade by the end.  But I was still running strong and felt good.  So I think I still have that 3:15 there.  Just need to work on my tempos and long runs at the faster paces.  ARGHHHHH!!!  What to do.

Warm-up mile 1 9:56

Mile 2 11:09 with strides and walking.

1 1:23

2 1:23

3 1:26

4 1:26

5 1:27

6 1:26

7 1:25

8 1:25

9 1:23

Cool down mile 9:55

I feel that found my paces I wanted fast and easier on these intervals.  Which made it so much easier to maintain the pace the whole way around.  And as the time would say I was pretty close every time.  4 secs different between the fastest and slowest time.  And pretty consistant.  I was trying to teach the guys the ways of finding that pace as soon as possible and holding on to it.  Worked good for me.  But I messed up and they ran alot faster then they should of on the first 2 of the 9 and really paid for it later.:(  My bad.

Started week 1 of the push up challenge instead of week 3.  Week 3 kicked my butt or should I say chest for a few days.  So just going to start for the beginning.

10, 12, 7, 7, 16

Kind of had a late night.  So wasn't really feeling ready for this run.  Got out and ran a couple solo.  Aaron I guess is still nursing his knee.  No word from him for a while.  Temps were good just a wind from the South.  During the first couple miles my legs just weren't feeling to relaxed.  Got to the corner and Eric was there.  And would be the only one that showed up for the run.  Talked with the wife and came up with a good conclusion on what to do.  Do my warm ups with the guys and talk after the run.  With only Eric there for the run it was going to be.  Run first mile together then meet you at the end.  We went with the 4 mile loop.  Where the first mile is somewhat flat.  Then up 62 which is hilly.  Was going to shoot for sub 9 on that mile flat and headwind on this mile.  Was wanting to go 7:20ish or faster.  And shooting for a sub 7 coming down.  With a goal of running a sub 6 at one point in this training cycle on the downhill last mile.

After warming up for another mile with Eric my legs started to feel a bit better.  Felt like I have had a shin splint for the last few days from maybe the long run or playing ultimate frisbee on Sat.  But it did start to feel better on that 3rd mile.  Got to the corner and had the uphill.  Gave Eric a vote of confidence and assured him I would be at the end.  Started picking up the pace and just held that pace the whole way up.  Felt pretty good for the most part and came in right where I wanted to be.  The flat mile was a bit rougher.  Had the head wind and was struggling to keep my pace where I wanted it.  Just felt off and kind of was saving myself for that last mile too.  My miles were a bit off from running the earlier miles and so when I hit the corner I reset the lap so I would get that last mile right for it.  And right when I started heading down it.  It just felt good from the get go.  No headwind and I felt pretty relaxed.  And I just started pushing it and working on my fast downhill running.  Been a while since I have ran like that.  And it was feeling good.  Kept pushing it and when I was half way into it I was at the 6:10 pace.  WOOT and I was now hitting the flat part of it.  And just kept pushing it and focusing on that turnover and not slowing down.  .25 or so to go I had cut it down to 6:06 pace and was starting to feel the mile but still feeling relaxed.  Got closer to the church house and just started to let it go for the last 60 m or so.  And pulled in at a 5:58.  OH YEAH!!!  Felt really good and felt pretty good to run that so fast.  Yeah its with a downhill so not sure of the real pace for say for the mile.  But its the one I like to benchmark myself on all the time.  So hit that sub 6 and feeling good.  Not sure if I hit it last year.  And if I did I think it was just once.

Mile 1 9:05

Mile 2 8:21

Mile 3 10:28

Mile 4 8:58

Mile 5 7:47

Mile 6 5:58:)

TT 51:28 AP 8:28

Week 1 day 2 10, 12, 8, 8, 12-20

Long run with friends.  Ran with JeffR, Richard and Marty.  Haven't ran with Marty for a while so was good to run with him again.  Our plan was to run the first 16-7 miles of the SoJo marathon.  So Richard and Jeff dropped off water at a few spots along the way and picked up Marty and I by the Temple.  And drove up to Copperton park.  Along the route there is some mean hills at the first.  Mile 3-4 or so is the first one by the dump.  And then by Kenncott/Butterfield canyon is 2 more nasty hills.  Long but gradual.  We started to see alot of bikers at this point and was suprised since half had bibs and the other half didn't.  When we got down by Herriman HS there was a race there and ran into Baldmanrunning.  And chatted with him for a min and then ran off.  Saw Walter speed by shortly after that.  So there was about 300+ bikers all over that area.  I guess they were going to be biking that same roads we had just ran ealier.  Then we turned down to day break and then passed that and back down and around to the temple.  That was about mile 17.  Left Marty by the park and where my car was.  He was wanting 16-8 and that was 16.  Ran with Richard and Jeff to the temple and peeled off at 18.  They were going to run home to make it 20-22 I am thinking more like 23:).  After I finished my run went to the church and played some ultimate frisbee to cooldown for 40 mins.  And then went up to cascade springs with the wife.  She really wanted to get out in the mountains.  There was also a 100 mile ride going on in AF canyon.  Was cool to see so many people out and excercising.

TT 2:25:25 AP 8:05