5:45 am Progression run - 5 easy, 5 moderate. First half in 37:32 (7:30), second half in 33:42 (6:45). First half goes 100 ft down hill and second half goes 100 ft uphill. Total time of 1:11:15 was two seconds slower than Tuesday. Didn't feel great today. I'm feeling good on my easy days and bad on my speed days which probably means I need to take my easy days easier. I am kind of training for the Wahsatch Steeplechase on off days by getting in a lot of hills. Today, went from home up 5th W through the Granary and then cut back to W Temple south to about 1800S. Was going to go to JRP but a train stopped that. If you are having back pain, it may be a good idea to get an ultrasound: http://www.ksl.com/?sid=25471507&nid=711&fm=most_popular&s_cid=article-popular-3 Lunch 10 minute warm up on the stationary bike, 5x8 second hill blasts at 12 mph and 15 elevation with intermittent stretching and core. Then I ran to The Living Room. 2.25 miles round trip; 14:50 and 905 ft up (13:11 pace) and 8:43 down (7:45 pace). The Cascadias are not agile like my Merrell True Gloves but they are like a blunt force keeping your feet in place which is what I need for next weekend's race. I felt confident being aggressive going down (though not too aggressive - I carried my iPhone to force me to be somewhat conservative). 80 degrees - wish I hadn't left my HR monitor home for this one. 5 minute stationary bike cool.
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