Welcome

Easy with Fritz from memory grove to U to liberty park and back. A little cold to start out then perfect.

Lunch

Dry creek with Adam. Very slow. 7.85 total.

8 at marathon effort. 1.5 up and 1.6 down.

This was during lunch so I made a route that started at Arapeen and Wakara going south around the zoo and to the end of Wasatch at 2300 S. This is a nice Boston simulator other than the 1 mile 150 foot hill from Sunnyside to the start of Wasatch and then another 150 ft 1 mile down. These are miles .7-2.7 and 5.3 - 7.3. 450 ft of total climb and descent for the tempo. Spits were 5:53, 6:02, 5:55, 5:56, 5:55, 5:56, 5:59, 5:56. The slowest miles were those with the most climbing . Felt strong throughout but it was a good effort. Mostly, I was feeling thirsty for the first time in months with the temperature nearing 70 by the end of the workout. 6:31 for the workout just like the Saturday long run but with a slow 300 ft climb back to the office on the cool down.

The intention at Boston if I am feeling good is to go after the hills and keep those miles sub 6 if possible.

I'm pretty sure there was a Trevor Baker sighting on the warm up. He looked long enough for me to look back and I think it was him. If I'd ever met him before, I would've been sure to say hei.

Lunch

7 with Adam and Nate. Would have gone farther but we were all really cold with the rain.

PM

6 more from home. I chose the two raniest times to run. And of course it's a beatiful sunset now.

10 x 3 minutes hard up and down hills with 60 second rests. 2.5 up 2 down. I got out between two storms and did this in Emigratio nCanyon. The workout ended right as the second storm hit so I had two miles of snow back to my office. Hard workout but not long so I think it was a good second workout for the week.

Lunch run with Collin and Nate for most almost entirely on trails. Nice weather.

Long run with 8 mile tempo. 8 up 4 down. Met up with Fritz, Nate and Kotter at HHS and did a loop south through Holladay. The 8 back is a net zero with a lot of rollers so, you know, Boston simulation.  It was pretty windy going out but that meant more favorable winds on the way back.

I guess I forgot to tell Fritz we were running tempo so he got things off to a quick start. We dropped to sub 5:50 right after a pit stop at 7.75. Starting at 8, miles were 5:45, 5:44, 5:42 and 5:46 (down 70 ft, even, even, up 65 ft).  I lost steam on the next mile and fell back a bit and was a afraid I was dying off 5:56 with 57 up. Next mile was 45 down and a 5:45 and I was feeling better. Then a 5:47 with 17 ft down and a 5:52 final mile with 8 ft up. 47:48 for 8.25 miles or 5:47.6 avg.

I was not felling as good as last week and I was cooked by the end but I think that's exactly what I needed.