Hangin' Loose

Well I dont like to run on Sun unless I feel like I have to.  So got up and got ready to run my 15 at 7:46 pace.  Plan was to simulate SG with 7 downhill and then hit some hills till 11 and then hold the pace as best I could.  Problem was at 4 am it was 75 degrees in SL so cooler but not by much.  And wind was 25 with gust up to 35.  ARGH!!  So headed up to Copperton park and along the way it started to rain along with the wind.  It was really testing my resolve to run and get it in.  As I drove up where I was going I was seriously wondering what I was doing.  As I see tumble weeds flying across the road.  Good thing though was that it was from the South.  And the road I would be running on mostly that was unprotected since there is fields on both sides of the road.  I would be heading NE.   Which gave me some comfort to it all.  Was just the wind to worry about good thing I brought a visor just incase.  

I got to the park and hopped out.  Was getting blown around and quickly got back in.  What was I thinking I was going to do in this storm.  What if I get injuryed or what ifs started flowing.  I resolved to say a prayer and hopped out strapped on my fuel belt and was on my way.   Good thing with the wind blowing like it was I would only feel it for a short time since there was big trees up there it wasn't bad at really.  I would only really get it when I would head straight East or West.  But mostly it was to my back.  The first mile came in nice and good and then came the gradual downhill.  Oh it felt really good.  The wind wasn't to bad really or I just didn't notice it.  And I had to try and keep my pace a bit slower.  I kept hitting the low 7s.  Didnt have any trouble till around mile 5 when I started looking for a bush or something.  And made a bit of a detour to the nearest gas station.  After the quick pit stop I was ready for the hill portion of the run.  The 9th mile had the meanest hill and the wind.  And then more gradual hills till mile 10.5.  So it really felt close to what I had at SG.  Mile 12 was a downhill like Snow Canyon for a a portion of that mile.  And then it was 2 flat miles with the strong head wind.  And last was uphill with headwind and then downhill with tailwind.  Felt really good about this run.  Felt really close to SG course for say.  Was hoping to hit the paces more closely on those flat miles.  And should of without the headwinds.   I am feeling pretty good with my training right now.  Will have to see how the quads are after that downhill.   Here are the splits.

Mile 1 8:09

Mile 2 7:27

Mile 3 7:36

Mile 4 7:44

Mile 5 7:42

Mile 6 7:47

Mile 7 7:51 (start of uphills)

Mile 8 8:07

Mile 9 8:25 (Steepest uphill part)

Mile 10 7:49

Mile 11 7:48 (.5 uphill then started downhill)

Mile 12 7:39

Mile 13 7:59 Headwinds start

Mile 14 8:04

Mile 15 7:42 Headwind for .5 and uphill then back down to the end.  Felt really good here.

TT 1:57:49 AP 7:51

Just a bit off of the goal pace.  But really liked it and was close to hitting it.

AM- Only got in 1 set and a half of my routine before the boss showed up.  Will see if I can fit some more in later. 

Got up just after 3 am.  Going to be going to the dentist later today so had to get it in early.  Sure glad that I did.  Temp was perfect and only a slight breeze.  And the gate to the HS track was open.  So for this speed workout was to run 2 miles warmup and 1 mile cooldown.  With 1k @ 3:44, 2k @ 7:50, 1k, 1k with 400m RI.  Felt really good about the 1ks the 2k was a bit harder to maintain a strong pace and it showed.

Mile 1 9:22

Mile 2 8:03

.62 3:45

1.25 8:21

.61 3:53

.64 3:49

Cool down mile 8:36

TT 58:04 AP 8:18

AM- Got in 13 flip cards today. Alot of abs work and push-ups again. Felt pretty good.

PM-  Got in a nice bike ride tonight after work.  Just up to Copperton then back down.  Headwind on the way back down slowed me down a bit.  Could only hit around 26-27 max.  Still a good ride. 13.66 miles total

TT 44:41  AP 18.6

Man are my allergies acting up today.  Having a wonderful time sneezing my brains out.  Finally got in my tempo run tonight at 9pm.  Was around 78 or so degrees with a slight breeze.  Hit the airport road to do the tempo miles.  My body has felt tired and weak today even though I got in extra sleep.  I almost ran my run at 3am.  But opted to run it later.  Goal was 1 mile warm up then 5 at 7:00.  Maybe I should just call it a progressively slower run.

Mile 1 8:15

Mile 2 6:56

Mile 3 7:03

Mile 4 7:10

Mile 5 7:12

Mile 6 7:16

TT 43:54  AP 7:19

Today is my Bday and had the day off from work.  Just relaxed today till the wife came home.  Went out to dinner and shopping.  Picked up a new singlet for SG.  So will be trying it out tomorrow on the long run.  No new AG with this year.  But should still be able to do well in it.:)

This will be the most miles I have ran in a week for a long time.  Since Sun run was on this week.  Felt a bit off today starting into this run.  But turned out really good in the end.  Met up with JohnnyV at 5am to run the JRP.  My goal pace was 7:56 for this one.  Didn't really end up that way.  Kind of just went around the 8:00 and I was happy.  Mile 8 was a pit stop and had to stop a couple times after mile 15.  But running with JohnnyV really made it nice.  And it was great to share my pain with someone.  Even though he kind of dragged me along after mile 15 and was happy with our last mile effort too.

Mile 1 8:24

Mile 2 8:04

Mile 3 8:06

Mile 4 8:04

Mile 5 7:57

Mile 6 8:06

Mile 7 8:01

Mile 8 8:10

Mile 9 8:27 trying to figure out what way to go.

Mile 10 8:01

Mile 11 8:00

Mile 12 8:03

Mile 13 8:07

Mile 14 8:07

Mile 15 8:06

Mile 16 8:10

Mile 17 8:57

Mile 18 9:13

Mile 19 9:10

Mile 20 8:13

TT 2:45:24 AP 8:16

After looking at the splits now it actually looked really good.  Not what I was shooting for but very close splits up to mile 17-19 and then strong finish again.  All and all a good run.  Next time I will have to remember to eat my banana and I could of done better without the potty break.