LineUpAndWait

Great weather, good run. Small measure of redemption from Saturday's run.  Need more miles in the 7s during these shorter runs.

7:48 / 7:46 / 7:44 / 7:40 / 7:20   AP: 7:40

1 mile cool.

Did some really slow 800s.  Probably not a good idea to try and do some "speed" work after yesterday's tempo run.  Anyway, did 2 to warm up and 2 to cool down with 4 sluggish ones in the middle.  The wind was pretty strong out of the south around noon.  Tried starting at different points on the track to minimize the mental effect of the wind.  The last one started on the corner heading into the wind leaving a nice tailwind on the straight away to finish.

3:42 / 3:33 / 3:34 / 3:20.

TM.

Perfect day with no wind.  Got 10 miles in this morning before a busy day.  Last week was a little light on the miles.  This week needs to be 50+.  So today was a good start with great conditions.

1 mile warm up @ 8:56.

Then 8.5 miles. AP 8:12

8:20 / 7:55 / 8:09 / 8:19 / 8:23 / 8:18 / 8:09 / 8:20 / 7:44 pace for last .5

Half mile trot to finish.

TM

TM

Wet, cold, and rainy outside for the next few days.  Wanted to get my long run in before the weekend but didn't want to go out in the weather.  Decided around 8pm to give the TM a try.  I wasn't looking forward to 20 miles on the TM.  I only lasted 11 miles.  So I still have that monkey on my back to do a long run either Friday or Saturday.

I can't believe I actually did this today.  When I started out this afternoon I was sure I would only get a couple of miles in before turning around and calling it a day.  My hips were very sore and tight.  I questioned wether or not I should even be doing a long run this week because I was so fatigued and sore.  For the first time in a long time I was worried about injuring myself.

I started out really slow and that's pretty much how the whole run went.  Things felt better after 3-4 miles so I just kept on going.  It was a bit cool at times but being outside instead of on a TM was nice and kept me going.

Couldn't believe how hungry I was when I finished.  Ate everything I could find while taking an ice bath.  Egg sandwich, slice of pizza, apple pie with ice cream (yes...sitting in ice water eating ice cream. I'm still cold).

Sort of a walk-trot-walk with my wife to shake things out from Friday's long run. I'm gonna count it.

TM

Legs were well rested from the short layoff.

So nice out this morning.  Lots of people out on the PRT today.

8:55 / 8:37 / 8:24 / 8:39 / 8:27 / 8:20 / 8:15 / 8:19 / 8:13 / 8:18

AP 8:27

Took it easy last week to let the body heal a little.  Thiswill be the last "higher mileage" week until Ogden.  Going to try and hit 60+ before the taper begins.

Waited until 7pm so that the temps would cool off a little.  Ran over to Bangerter and then up to the PRT.  The first few miles were really warm.  The last 3 were perfect.  The legs felt heavy from doing 10 yesterday.  Started really slow but after the hill up Bangerter the legs started to feel better.  The last 2 felt great.

8:53 / 8:37 / 9:14(hill) / 8:45 / 8:37 / 8:39 / 8:23 / 7:46

AP 8:37

Treadmill.

Sort of the same route as Monday with a little detour west on the PRT.  Just trying to put in some quality miles near the end in spite of the tired legs.

AP: 8:48

9:11 / 8:48 / 9:27(hill) / 9:02 / 8:47 / 8:56 / 8:40 / 8:25 / 7:56

Easy miles on the TM. Saving up for the last long run before Ogden.

So this is the high water mark for my weekly mileage.  Needed to get 20 in today to hit 60 miles for the week.  Ran some bandit on the Thanksgiving Point half course to break things up and push the pace a little faster than I would running by myself.  I didn't really worry about the pace, just let the crowd move me along and ran what felt comfortable.  Didn't look at my Garmin the whole run.  So my day went like this... 

1 mile easy @9:34

13.? miles AP 8:12 My Garmin went into lock up mode at the start and the finish.

8:09 / 7:55 / 7:55 / 8:04 / 8:28 / 8:16 / 8:30 / 8:25 / 8:34 / 8:18 / 8:38 / 8:20 / 8:14.

6 really slow miles because my legs were trashed from all the up and down.

9:58 / 9:47 / 9:40 / 9:43 / 9:06 / 9:33.

Way slow.  Even some walking.

8 miles AP: 8:54

Legs just weren't in to it today.  Still tired from Saturday.

8:57 / 8:54 / 9:14 / 9:18 / 8:58 / 9:10 / 8:56 / 8:32