Running

8.57 in 1:07:22. Avg pace of 7:52.  Ran the 300 West route.  Some good climbing and some fun downhill on the way back.

4.76 in 37 something.  It was about 7:48 pace overall in the evening in shorts.

6.18 in 51:08. 6.16 avg pace.  I was tired this morning and didn't want to run.  I think the two runs yesterday are taking there toll on me today.  Back is stiff and sore and legs had nothing in them.  A little bit of minor pain in my right achilles, but nothing too bad.

7.81 in 1:05:09. Another attempt at a speed workout today.  Ran 2.5 miles to the Lehi track and then did 6 x 400 meter intervals with 200 meter rests inbetween.  I guess I figured if I could hit 1:30 on my splits then I would be happy.  Splits:

1-1:40 Not a good start

2-1:34 Getting there

3-1:32

4-1:27

5-1:30

6-1:25

Threw in some 200 meter intervals at the end and then cooled down with a little over 2 miles.  I think my body is telling me I need to back off a bit.  I've been extremely tired all week.  I may back off the next two days. 

5.06 in 36:41. Avg pace of 7:15. Woke up late and so I only ran 5.  Tried to make it fast and was pleased with average pace especially considering mile 1 was 7:40.  Don't feel quite so tired and worn down right now, which is a good thing.

6.02 in 48:04. Avg pace 7:59.  Still don't feel all that great.  Just a bit tired and sluggish.

17.01 in 2:15:05. Avg pace of 7:57.

Same route as three Saturdays ago.  Felt rain drops every so often, but it turned out to be an awesome day weather wise.  Even had to take one of my pairs of gloves off.  Took about 5 miles to get in the groove and then I felt pretty good up until mile 13.  My knees started aching and I wanted to be done.  Was glad to see that my splits started around 8:10 and then got lower and lower as the run went on until I was consistently hitting in the 7:30s and 7:40s.  Didn't get as many miles as I wanted this week, but oh well.

Lifted for 45 minutes.

8.0 with no garmin. Ran out towards my old church and towards the freeway and back. Decided not to run with my garmin. Had a deer jump out about 10 feet in front of me at one point during the run. Legs a little sore from Saturday's run.

8.04 in 1:01:41.  7:40 avg pace.  Did the 300 West route.  Good climb out and some downhill on the way back.  

8.82 in 1:06:41. 

I decided to try and do the same workout that MichelleL and TylerS did yesterday (but without the 200m intervals at the end).  It was 4 x 2000m (1.25 miles) at around an overall pace of 6:05 to 6:20 or somewhere in that range for all 4.  Warmed up for 1.75 and then here were the splits:

1-7:30 (6:01 pace) Why am I doing this?  Maybe I should just do mile repeats......

2-7:41 (6:09 pace)

3-7:40 (6:09 pace) The best one by far. Felt relaxed and controlled.

4-Around 7:50ish

The last one was all screwed up because there was so much traffic.  This was a hard workout, but I actually came away from it feeling very good about things.  I probably went out too hard on the first 2 splits.  They were very uncomfortable.  However, the 3rd one felt really good and in controll.  It also had a slight (very slight) downhill to it.  Which also means that split 2 had a very slight uphill to it.

6.08 in 50:46. Avg pace 8:21.  Slow recovery run.  My body feels like it ran a race as a result of yesterday's workout.

2.40 on the TM in the evening after lifting for about 45 minutes.

6.0 in 47:14. Avg 7:51. Body still hurts a bit from Wednesday's run, but it must be feeling a little better because I was surprised to see the avg. pace of today's run at 7:51.  Hopefully the weather will hold out tomorrow and I can get a good run in outside.

17.0 in 2:19:37. Avg pace 8:13. Crappy run. Got no sleep and didn't eat much yesterday.....and what I did eat was garbage.  I did this same run last week in about 6 minutes faster.  Legs were hurting and it was just overall rough.  Glad it's done.

Lifted for about an hour.

6.0 in 47:05. Avg pace 7:51.  Legs still hurt this morning, but I think they are coming around.

7.22 in 55:27. Avg pace 7:41.  Goal today was to do 6 x 3:00 on with 3:00 off inbetween.  Here were the splits:

1-3:03  0.48  6:19 pace

2-2:59  0.48  6:14 pace

3-3:00  0.49  6:05 pace

4-3:00  0.50  6:01 pace

5-2:58  0.48  6:13 pace

6-3:05  0.50  6:11 pace

I'm pretty happy with this workout.  I thought I was a bit faster than what my times showed, but that's ok.  Overall, I felt like I was in control the whole time and I actually felt like I had another gear I could have hit if I wanted to (maybe??).  Feels like it is getting easier to hit these faster paces.

5.14 in 41:28. Avg pace 8:04.  Body is sore from yesterday's run, but I was surprised at how fast my average pace was today.  I thought it would be about 8:25ish.  I think the lifting last night has made me extra tired this morning.

6.50 on the TM.  Weather forced me to take my workout to the gym on the TM.  2 mile warmup and then the plan was a 4 mile tempo at or below 6:30 minute/miles.

1-7:00

2-6:18

3-6:18

4-6:18

Overall avg for tempo portion was around 6:26.

I switched TMs right as I began my tempo, so by the time I finished mile 1 it averaged out to a 7 minute/mile.  Most of it was at 6:18 though.  I'm pretty encouraged by this run.  After I hit mile 2 I felt like I could have pushed it a bit more.  Plus, I have a hard time going fast on the TM because it takes a while to get comfortable on it.  The thought of doing a 5k at 6:00 pace doesn't sound so far fetched right now.  Also, my body is feeling good this week with the cut back on mileage. 

5.0 in 40:37.  As expected, my body was a bit sore today from yesterday's workout.  Hope to go long tomorrow and hopefully the weather cooperates.

10.0 outside in 1:18:16.  There was a wind coming from the north and west, so any time I went those directions it was miserable.  So, I decided I would cut things short and finish on the TM.  Last 3 miles were 7:28, 7:11, & 7:00.

Lifted for a little over an hour.

Ran 6 on the TM.  Didn't feel great, but didn't feel too bad.

5.40 in 43:00.  Avg pace 7:57.  The weather has turned cold the last few days.  Just a nice, easy run.  Almost had myself convinced not to go out this morning, but I'm glad I did.

PM - 5.0 on the TM in about 42:00.  Nice and easy.

5.56 in 44:23.  Avg pace 7:59.  Nice and slow today.

4.44 on the TM in the afternoon.  Stomach didn't feel good.  About 8:00 avg pace.

5.0 on the TM

6.22 in 47:59. Avg pace 7:43.  I got no "giddy-up" in the legs this week.

4.0 with no garmin.  Slow and legs are sore for some reason.  Maybe it's all just a mental thing.

Wow.  Today was my attempt at a “big workout.”  I’m glad the weather held up and overall it went pretty good.

2 mile warm-up and then into a 2 mile tempo.  Splits: 6:58 and 6:35.  Was hoping to get them both around 6:40.  First one had some uphill.

Then I ran over to the LHS track to do 8x1000m with 200-300m rests.  Hoping to hit anywhere below 4:00 which would be around 6:20ish pace.  Splits:

4:00 (3:26), 4:04 (2:28), 3:56 (2:09), 3:54 (2:27), 3:52 (1:42), 3:50 (1:58), 3:58 (2:12), 3:56

Ideally I think it would be good to be hitting each of these at around 3:50 right now.  I felt pretty good for most of these and this was the best part of the workout.  The last two were not fun though.

Did a little over a mile cool down and had intentions to do a 2 mile tempo after that.  First tempo mile was 6:33 and then I did about a .25 cool down before doing the next tempo mile.  My watch got screwed up, but the second tempo mile was right around 6:40.  These were tough tempo miles for me after doing the track work, but I guess that is what these big workouts are for.

Cooldowned with a couple of easy miles and was glad to be done.

Overall:  17.0 miles in 2:14:30. Avg pace of 7:55.  You think it would have been faster, but I really took things easy on the cool down miles.

Lifted for about 1:20 minutes.