Welcome

Jeremy Ranch Road with Fritz. Since it was just the two of us, we decided to go 20. I knew I might slow in the last few miles and I did. Sub 7 average through 13 but I had 3 7:30 miles and 2 8 minute miles over the last 7. I told Fritz to go ahead around 15.5 so I suppose he stayed closer to 7. 7:11 average for the run for me. Good conversation and it felt fairly cool and nice overall.

Sat in the creek afterward which was a godsend. 

9 easy. Heat acclimatization project continues. High 80s/low 90s for an out to around and back from Sugarhouse Park. Took water at 3.25 and 5.65 in the front yard on 15th. 7:40ish out and 8:20ish back. 1:12:23 total with 700 ft of climb or so, almost all on the way back to work.

2x15mt@ HMP-10K pace with 1 mt rest. 2 up/ 2 down.

 I was set to go to bed at 9:30 last night when my bro in law and his boyfriend came over to chat us up. My 5 yr old hadn't fallen asleep yet so he came down to join the fun and then the thunderstorm started. So, 10:45 bedtime and I failed to get up when my alarm called me at 5:30.

Yesterday's 90 degree run wore me out, so I stayed inside for a treadmill run. If you read my blog, you know that my treadmill kills at sub 5:30 pace and I am thus limited in what I can do and for how long. I can't adjust to a faster pace to get closer to an outdoor equivalent. 

I did the entire workout at a 1 incline. The first 15 minutes were at 5:46 for 7.5 mts and then 5:39 for 7.5 minutes. Great. Then a drink and one minute to get back to pace. At mile 5.61 at right over 35 minutes, it died at a 5:33 pace. I resumed after a minute and kept it at 5:42. Then down from 5:39-5:30 for the last 7.5 minutes. 2.06 cool down for an even 9.5. 61 minutes total.

Hot in there, so very sweaty but HR checks were low 150s. I am counting these as marathon pace because it was a tough effort.

Super early lunch to get out while it was still in the 70s. Ran from work to the yellow memory grove gate on Bonneville Road via HCI, Fed Heights, 11th ave and back. 77-82 temp wasn't so bad but I think it had some effect. 6:55 pace out and 7:45 pace back. 144 avg HR and 161 max. 600+ ft of climb.

AM

Woke up at 5:40 after going to sleep at 11. Felt ok and I finally got out for a morning. Plan was a half marathon primer. 5x2k at 10k pace with 3 minute recoveries. 2 up and 2 down

Did these at the west high track. I think my 10k pace is somewhere between 5:53-5:43 so I thought I would shoot for 5:45 and see if it stuck.  Since I was on the track, an even 1.25 or 5 laps made more sense. So that's a 7:12 interval. Splits were 7:19, 7:17, 7:28, 7:24, 7:27. That's a best pace of 5:49.6 and a worst of 5:58.4. My garmin disagrees with the mileage on the track (shows auto lap miles of 5:29, 5:38, 5:38) so I am going with the track time observed.

The workout wasn't taxing but I didn't feel like I had much more speed in me. Perhaps a bit tough to get going in the morning and some cumulative fatigue from a high mileage week. Cooled down only 1.17. Felt a bit warm - mid 60s maybe finishing around 70 and some humidity. Also, a bit of a headwind going south but that subsided after the first couple.

Lunch

1 mile treadmill warm up. 6x8 seconds at 15 incline and 12 mph. Stretching and core. 

Very boring treadmill miles. 52:58 at a 1.5 incline for the first 6 and 1 for the last 2. Varied the pace from 7:30-6:22. HR checks were high 130s/low 140s. Some times you just have to get it in.

Met with Fritz to run up Emigration and back. I did a warm-up of .25 while waiting at the start. Jon Kotter joined us for the first 10 so we ran up and down and then back up another 3 to get in some faster downhill miles. The 10 in about 70:15 with 650 ft of climb and the 6 in 39:12 with 350+ ft of climb with miles back down the canyon in 5:48, 6:03 and 5:57. Fritz did these last three much faster. Good to end a peak mileage week with some quicker pace. 6:50 avg for the run. Nice morning. Lot's of people out.

Thinking of doing the DesNews half...