Running

The bed monster got in some good blows and then I fought back to get in 7 miles. I started late but still got in the miles. So I call it a draw with the bed monster.

The only looser here is the work monster. I got in about 20 min late and will be leaving a bit early.

Midway meandering

Met Brayden and James at West High track for some 12 x 400 fun!

Warmed up with 2 miles at about 7:05. Had 200m active recovery and then just rolled into next 400.

Splits were 87, 86, 86, 87, 87, 88, 89, 89, 89, 88, 89, and then did a 200 in 42 to round out the 3.1 of speed.

Didn't really ever feel great during this and  had to use the restroom in a bad way. I am happy to get in the work though.

7 slow miles in my hood.

Legs didn't feel sore but were not too stoked to be running. Had a hard time getting a consistent turnover today.

6 mile tempo

Splits were 6:47 , 6:55 , 6:48 , 6:52 , 6;49 , 6:58

There was a lot of up and down through this course so I struggled to keep consistent splits. I felt like I was at a pretty consistent effort the whole time. Had a 2 mile warm up and 2.25 cool down with a big hill climb.

6 slow to loosen up the legs and joints.
 

Met James and Brayden at West High track. Warmed up 2 miles to Memory Grove and then did some hill repeats. 1x30sec, 1X60sec, and then 6x90sec. Last one we ran to the top of the road and then bombed down to the main gate.

Hills are not my friend but, in time, I will make them be my friend.

7.25 miles on my usual loop with a slightly different return route (more hills).

Legs were tired after yesterday's hill repeats.

Was wanting to get up at 6 and run a 6 mile tempo again like I did last week. The bed monster had a tight grip on me and I didn't make it out until 7. This didn't leave me much time to get in my 6 miles.

Ended up running 7 total miles. 2 mile warm up with 3 at tempo (6:54, 6:53, 6:54) and then a slow 2 mile cool down.

Not what I wanted and didn't feel too good just doing the 3 miles of tempo. Was super muggy this morning from the rain and my breathing seemed all out of wack.

Met James and Brayden at Brayden's house. Ran a 20 mile Holladay loop.

Tried to keep a 7:30 pace but ended up with 7:42. Waterskiing and wakeboard ing was a bad choice last night. My lower back was a wreck and still hurts something fierce.

Glad to get in the longer run and hope next week I can keep pace.

8 slow miles to shake out the aches and soreness from Saturday.

Right quad and left hammy were especially sore today for some reason. I didn't notice them yesterday.
 

Met Brayden and James for more hill repeats up Memory Grove.

6X3 min up at about marathon hill pace (7:10ish)

8 mile shakeout run.

Threw in a couple of .25 pick ups in mile 6 just for kicks.

Met James and Brayden at Braydens house for a 10 mile tempo with avg pace goal of 7:03.

Warmed up 1.33 miles and then got going. Felt ok on the flats and downs but the ups, although gradual and short got my breathing off and it took a while to get it back under control.

At about mile 6 I got a side cramp from hell and couldn't shake it. Tried to power through it but it made a my 9th mile about 40 sec off pace so I stopped and got it worked out and then pushed the 10th mile at a 6:38.

Average for the 10 miles was a 7:05.

I feel this was a good workout but was discouraged by my inability to control my breathing.

Met James and Brayden for a 15-16 miler through Holladay/Millcreek at 7:23 avg.

The crazy rains stopped right as we started and stayed dry the entire time. There were some nasty headwinds in the first few miles. Felt pretty good for the entire run.

Added 2 miles at the end to get to 18.

8.5 easy miles up along Wasatch Blvd. and winding around the neighborhoods back to home.

Met James at West High track and ran up to Memory Grove to do a set of hills.

We did 10 x 60 sec and stayed right around 7:15 for each interval. Then we ran back to the track and rounded out the 9 miles. Did a couple of 400 m intervals at 6:50 just for fun.

8 real easy miles.

Have been getting really tight calves lately. I stretch them and massage them but they tighten up in the first mile of each run. Nothing painful, but annoying enough to make me think about it while running.

Met at Braydens and warmed up 1.5 miles up to Wasatch Blvd. Then did 6 at marathon pace or faster along wasatch, past Skyline, down to the 'S' curve and back along Wander.

7:03, 6:52, 6:45, 6:54, 7:00, 6:54

Cooled down 1 mile back to Braydens. Felt pretty good throughout and the calf didn't really bother me today.

Met James at the Cottonwood business park and headed up to wasatch. North through the Tanner Park gully and back through Holladay. Kept 7:30ish pace until the last mile where I faded hard on the hill.

Glad to get in another long run. I can tell my endurance is improving.