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Met up with Fritz and Nate Krah at Highland High at 8. Plan was 8 or 9 easy. Ran up to 2700 E and out to Murray Holladay Rd. and back. 1:13:45 total with about 350 ft of climb (most in the first 2.5). Beautiful morning. 

No pain anywhere this morning and I am feeling fresh so I am glad Ragnar didn't do me in.

Moderate treadmill run at work this afternoon due to a busy day. 52:58 all flat.

5:30 am

Progression run with White. Idea was 9 incrementally increasing miles. We met at the JRP and we didn't really warm up other than a slower first mile. Splits were 7:53, 7:06, 6:59, 6:45, 6:25, 6:18, 6:07 and 6:06. Cut it one mile short and we did a 2 mile cool down. I think I could have executed with a longer warm up but I wasn't sure it was worth it to push hard for another mile. 1:09:33 total. Beautiful morning.

Lunch

3.75 around Red Butte via the nature trail. I ran mile three in 5:31 with a 250ft drop from the gate down to Fort Douglas to get a sub 6 mile in for the day. 30:22 total with 550ft of climb, 151 HR (170 max;162 avg during fast mile). High 70s so warm but tolerable. 

I went back to work and did 7x8 second treadmill hill blasts (12mph and 15 incline).

Today, I exceeded my mileage total for 2012! 

5:30 AM

Easy six times around the wood chips with White. 1:10:08. Nice morning.

Nothing else today as I have lawyers in from out of town and we will be going on a hike at Snowbird. I also have to give a presentation today so that should be fun (not my strong suit). 

At work until late yesterday and no break today until 3:30. I wanted a speed workout, so I used the treadmill. 4x1@sub5:30 with two minute recoveries. Warmed up 2.75 and cooled down 1.75. 

Miles were 5:27, 5:27, 5:27, 5:20. I was at an incline of 1.5 throughout the workout until the final mile. Then, I started at 5:00 pace and decided it was a bad idea and went down to 5:27 pace at .25. Then at .5, I reduced the incline to 0 because I was ready to stop and that was my lifeline. So, last mile in 5:20 but with a less challenging final half.

For the rests, I stopped the treadmill and got a drink. I then returned and got back up to 7:03 pace. Then I steadily increased to 11 mph before the .25 rest was up. This was about two minutes each turn. I think stopping the treadmill for 15-20 seconds and the recoveries allowed it to not overheat and kill on me again.

This was harder than I thought it would be. I think it was a combination of the incline, the shoes, the warm day (our building is a bit sensitive to weather) and the bbq shredded pork sandwich and ribs I had for lunch. Very tough overall. My hair was soaked and it usually only gets wet around the edges.  

Plan was six easy. Red butte, BST, U wandering. It was hot on the hillside and I was done at 45 minutes. Watch is dead so I used the Strava app which only tracks in tenths of a mile. 45 minutes even but it said 8:10 pace. 500 ft of climb. 

I had tired legs from yesterday's hard workout. Also ran right after eating salmon for lunch, so overall not my favorite run. 

I decided on Wednesday to sign up for the 5k. The next evening, my boss put me on a rare Saturday call. When he told me about it, I said "As long as it's not at 7:30." He said that in fact it was. But he'd taken a call while riding his bike recently and I didn't need to speak so he thought it should work. 

I was thinking of doing 16-17 miles before the race and got up at 5:30. I had a number of emails and had to work for an hour so that plan was ruined. Then I realized I hadn't plugged in my Garmin and it was dead. I also couldn't find my sports headphones to take the call and had to steal my wives iphone headphones. I didn't get out the door until after 7 and I had time for a very short warm up of two laps.

I felt pretty stupid trying to take the call but I didn't want to back out of the race. I announced my presence and put the phone on mute. The headphones were uncomfortable so I ditched them and tried to listen to the call on speaker. This was the beginning of the end because I somehow didn't mute my phone and I was causing interference on the call. When someone complained, I got it back on mute but somehow hung it up shortly thereafter. The phone was too sweaty to operate after that.

So, no watch, no iphone GPS and no idea how many laps. As Fritz lapped me, I asked how many. He told me he was done so that meant one lap left. It certainly wasn't a fast effort, but solid.

It also warmed me up for an impromptu coed medley 1200 start. Again, no watch but I stayed right ahead of Rob, so given his time of 3:51, I must have been right about 3:50. The team took first (out of two teams and with men running 9 of the 10 laps) so I got a nice return on investment though I didn't feel great taking it.

This is a really great idea for an event. I think it has so much potential to be the bragging rights race of the year so I am hoping it gains more traction. Though I've seen Allie and gotten to know her a bit through the blog, this is the first time we've spoken in person. She and James are big assets to the local scene.

I had to hurry back home to be with the kids while my wife got her haircut so no cool down (other than a delicious green popsicle). No time for another run today so hopefully a good long run tomorrow.