Welcome

I have not sat down for the past 12 hours. I ran at 9 with Acorn and Steve Ashbaker at Liberty Park. I made it around about 4.75 times before I had to run off to meet my family for the pride parade. 53:20 total.

There, I took refuge in some shade and my wife realized I had stood right next to Ty Burrell with his wife and two daughters. You could say we hung out, but of course I never said a word to him.

Nice weekend. 

From work south on the BST to Sunnyside and up Emigration. 57:58 total with approx 1000 ft of climb and 143 HR. Felt very good.

Around 9 pm, I did four hill blasts. .5 miles for warm and cool 

5:30 am run

Idea was 20x400@81 with 200 rest in approx 55 seconds. This didn't work out, so I cut it to 16x400. I will try this workout again next Tuesday and be sure to take the day before easy.

1:21.9, 1:21.8, 1:22.2, 1:22.9, 1:22.7, 1:21.9, 1:22.1, 1:23.3, 1:19.1, 1:20.4 (1:21.8 for first 10)

1:26.5, 1:24.2, 1:24.3, 1:24.1, 1:26.9, 1:26.1 (1:25.3 for last six)

Meanwhile, the rests increased from 55-57 to 61-65 seconds. You can see that in the latter half I lost steam a bit. A lot more runners came on the track at that time and I think I was somewhat distracted and not happy to go around some. 

For the 5.94 miles of the workout, I averaged 6:15.7 including the recovery. 1:11:13 total with a 148 HR (149-171 avg during 400s and 178 max).

Lunch

I warmed up 10 minutes on the stationary bike and did a series of stretches and core work. I was dissatisfied with how my hill session went yesterday, so I threw in four hill blasts while doing the other stuff getting good recovery in between. I would put the treadmill at 12 mph and a 15 incline and then get my footing and go for 8 seconds. It felt like I think they should feel so I am hoping to replicate this outside. Also, I wore my Brooks Cascadias as to not kill or maim myself and I was successful in that regard.

7 easy. Went through the U (with the high school graduations that was a mistake) and up Virginia to 11th. Came back through the U and up to BST back to the office. Upper 70s and it was hot. I will have to go full time morning soon if I can manage it.

53:20 with 800ft of climb and 142HR(164 max).

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. 

7 easy. Home today and had a friend in from out of town. I ran at about 3:15 and it was hot - lower 90s. Headwind on the way out kept me cool but I got very hot on the way back. North on Beck St to 89 frontage road. Not a scenic run. Heart was 131 for the first two miles; 140s for the next few and 150s for the last mile. 52:03 with 141 HR; 157 max; 300 ft climb. 

Good luck to all those running tomorrow. Should be a warm one. 

5:45 am.

120 mts easy; 15@97% of marathon pace.

Ran east on S Temple to University and up to 500 S and Guarsman. Then south to SHP - met up with an almost-clydesdale named Greg who is aspiring to qualify for Boston again on 37 mpw due to hip issues. We ran together for about two miles and he introduced me to the drinking fountain on 15th E and 17th S in the private yard. I can't believe I didn't know that was there!

I ran around Sugarhouse Park and around Highland then turned around and wen't home. Last 2.3 miles at marathon pace effort. The idea is that this will be 97% of goal marathon pace and the finishes will get longer. 16 miles in 1:59:58. 2.33 miles in 15:02 (with 200 ft down and 120 ft up). Over 70 degrees when I finished and total climb of 900+ ft. Garmin said it was 2100 ft so that's gotta be right.

142 avg HR (165 max); 159 avg during last 15 minutes.