Hangin' Loose

Easy hike in the evening with the wife up to donut falls.  Short mile or 2 hike.  Just had to go for a nice ride.

Had a great ride with the wife out at Saltair.  Quite a flat 20 miler.  We tried to go for a hr.  But had a bit of a wind for the 2nd half.  And so took just a bit over 1 hr.  But was a pretty good ride.  To bad we dont leave closer to it or I could do my speed and tempo runs there.  So had a great ride with the wife.  Can't beat it.

TT 1:04:15

Tonight was speedwork night.  Goal is to run 2 miles easy then 10 x 400m @1:27(5:48 pace) with 400m RI.  So I decided to do my run at the HS again.  Since the club house TM doesn't go up to 10.3 and the weather wasn't to hot or windy out there.  Started out pretty good for the most part.  First one came in suprisingly fast.  And tried to slow it down after that and keep a constant push yet not to hard.  After about 4 repeats had some issues with some walkers on the lane 1 and 2.  Yelling to me that joggers were suppose to be in lane 3-8.  I stopped and went back after trying to pass them and such 3 more times.  And explained that walkers were suppose to be in those lanes with the joggers.  Sprinters and runners do the first 2 due to the faster speeds and such.  It all worked out.  And only had to worry about passing 2 more people in the 9th set which slowed me down just a tad.  But all and all I had a awesome workout today and very happy with it.  Felt that besides the first few being fast I started hitting them rather well.  Also the 400 RI I would walk about 100-150m and then jog the rest till I started the next interval.

Mile 1 8:35

Mile 2 7:57 6 strides of 100m in this mile too.

1  .26  1:19  RI 2:24

2  .26 1:23  RI 2:51

3  .25 1:23  RI 2:58

4  .26 1:26  RI 3:04  Passing the walkers

5  .25 1:25  RI 2:47

6  .25 1:25  RI 2:52

7  .25 1:27  RI 2:06

8  .25 1:26  RI 2:47

9  .25 1:28  RI 3:10  Passing 2 different people

10  .26 1:27  RI 2:36

Mile 8 9:43

Mile 8.1 9:41

TT 1:09:46  AP 8:36

AM- Had a good workout this morning. Got 2 sets in this morning so feeling pretty good. 2 sets seems to be just about right to maintain in good shape.

Planks 2mins x2

Bridge 12 x2

Leg lifts 10 x2

Walking lunges 20 x2

Toe steps/lifts 30 x2

Flamingos 1min x2

Wall sits 1min x2

Tempo run today. Its 1 mile easy then 7 at MP (7:26).  So got off work and headed to the club house before going and picking up the girls for the night.  So it was a sweat-a-thon again in the club house.  Good thing was I was able to do it with out any slipping like last time. Kicked it up from 8.1 to9 in the last .25 to get it in under 60 mins.

Mile 1 8:26 1% incline

Mile 2-8 7:24 1% incline

TT 59:52  AP 7:29 ??

Easy run with my friend Justin.  The guy that ran the 5k a while back for the first time.  He got some new shoes the other day and had to break them in.  So did a 2.25 loop by his house to know how far it was and such.  Was nice and easy for the most part.  88 degrees and hills though.  

Mile 1 9:46

Mile 2 9:24

Mile .25 8:10

Meet up with Smooth,  Kelli,  Scott and a few others were already out running.  We ran Provo Canyon.  10 up and 10 down.  The up was quite windy.  And Scott was on fire.  He was powering up it like an animal.  It wasn't to bad of a incline but still good one.  And Scott misunderstood what I was meaning by not going to hard up the hill and going slower then the 7:41 that was on the schedule to do.  We hit some of those hills going 7:48.  Oh boy hehe.  Also we had the Provo marathon going on so passed some people with bibs on.  Which was exciting.  Scott later lost me after Vivian park.  When it got steeper and I just hit a more comfortable pace.  And then back down.  Was shooting for some 7:41 paces.  After the first mile we were hitting sub 7s and then another was 7:10 pace.  Each time we would see someone ahead of us  Scott would take off to pass them.  The guy is an animal I tell you.  And he also ran 20 yesterday.  He is looking very strong for a 3:15 or better for sure.   As we got to mile 18 he was wanting to run the last 2 at 6:30.  After about a mile I peeled off and slowed down.  And he continued on strong.  This time I didn't have the watch.  So not sure of splits at all.  Scott AP was 7:58 and mine was maybe 8:03 or something for the run.  Man I got to get another watch bad.  And I think that will be the last run with those shoes.