Welcome

So, no run yesterday. We were sleeping in the same room as our kids and Colin had a rough night so I turned off my alarm to make sure he slept as long as possible. When I got up at 7, I had a strong resistance to running. My legs felt fine, but I knew there was some cumulative fatigue from the heavy mileage.

At 11, I got dressed and ready to go. I grabbed my phone and I'd missed a call from my boss. So, I had to go down to the bed & breakfast nearby for wireless and worked for 90 minutes and then, after two beers, my mojo was gone.

So, I got up this morning at 7 and ran. I felt ok at first but the fatigue in my legs manifest itself around mile 8. I was trying to maintain sub 7 minute miles and couldn't. I was running along the Bear Lake shore where it is rolling hills the whole way but nothing steep in either direction. 2:19 and change total or a 7:20 average.

I acknowledge that I've been going hard lately, so I think I take a step back this week in terms of workouts. I will still have a lot of mileage because of the Sunday/Saturday long runs but maybe keep the weekday mileage to 45 or so.  

Out and back up Emigration canyon during lunch. 48:58 with 500+ ft of climb. Felt ok but still like this should be an easy week.

Easy Wasatch out and back at lunch. Upper 80s but I feel like I am acclimating. 1:11:56 total with 700 ft of climb.

Legs felt good today but I am still taking it easy this week. 

Not able to run until 4:30 at work and had a call at 5:30 so a shorter run. I started at 9 mph and sped up to 10.9 by mile 7. I new it would quit on me at 5:30 pace so I watched and it killed right at 7.82 and 48:23.

May try to sneak in a little more after the kids go to sleep. 

5:30 am

9 easy with Sandy up city creek via memory grove. We were 20 seconds per mile slower than the last time we did this run so a good sign that I was taking it easy. 1:11:46 total with 900 ft of climb.

Lunch

Forgot my shoes so I did a treadmill run in my socks. They heated up pretty good but they are made of good quality synthetic material that holds up well. 15:23 total. Some stretching and rolling thereafter.

Easy on the BST north to dry creek and beyond. 1:09:57 total with 1200 ft of climb. High 70s but it felt hotter and I got dehydrated with no water.

Left at about 10:00 am and it was low to mid 70s for the run. From home up City Creek down Memory grove and back home. I wanted to go fast on the way down to prepare for the Timp Half. 

Going up was 6.35 miles with 1500 ft of climb in 50:52 or an 8:00 avg. I went via the capitol and Bonnevill Road going up.

Then I reset my watch and did a very aided 10k going down 1,382 ft descent finishing just past memory grove. 34:31 total, 5:33 avg. 17:06 first half and 17:25 second half. 163 avg HR (90% max), 169 max.

Splits:

Mile Split   Down Up   HR

1      5:26     285    0    154

2      5:30.5  213    0    161

3      5:33.7  191   23   164

4      5:38.1  219   16   163

5      5:42.3  214     0   166

6      5:27     216     0   166

.22   1:39.7   41      0   166   (5:33 pace)

I am trying to get used to running 5:40 without breaking down. I had a lot of help, but it was after a strong climb so I got exactly what I wanted.  1:35:03 total or 6:55 avg with 1600+ft of climb and 154 avg HR.