Welcome

Easy run from Steiner with Fritz, Kevin and a doc named Adam. Nice sunday morning. 1:13:29.

8 easy at around noon from work - high 70s. Did my wasatch out and back. Felt really good at first but then my legs kind of faded; particularly my right felt a bit sore and heavy.56:51

I broke 300 miles in a month for the first time with today's run. 

5:30 am

Ran from home to Emerson where my son will be starting in a few weeks. Precisely 5 miles. Did 12x30 seconds fast on the way back. Felt sluggish today. 1:17:16 total.. 

Lunch

1 mile treadmill warm-up then 8x9 seconds at 5:00 pace and 15 incline with intermittent stretching, core and hip stuff. The hip always feels good after a session. I should do more than once a week.

In The Woodlands. Flew in early this morning so 5:15 pm was the first chance to run. Being in the 90s and humid, I did the treadmill in the Hilton here. Much harder than at home with HR checks in the 150s for 6:44-6:58 pace.  55:33 total with miles 2-7 at 1 incline.

Woke up in The Woodlands at 5 am Utah time to get in a run. Already 78 degrees with 90% humidity. Tempo scheduled so I went out to try it out. The Woodlands is a maze of wooded forest and road. You never really know exactly where you are and it can turn you around in an instant. I am usually very good at knowing directions and where I am but not here.

So I studied a map and had an idea of where to go to run around "Lake Woodlands" which is a swamp with a wide opening I think. I got pretty good and lost and was lucky to get back to the hotel. I could not sustain sub 7 pace for any extended period of time. I was going to do two loops but I decided instead to go inside a finish a shorter run on the treadmill with some actual speed. 6.7 in 51:25 outside with 136 HR.

On the treadmill, I did 1.25 at 6 with a 156 HR and 1.25 at 5:44 at a 166 HR. So I am counting those as marathon and threshold.

Deposition today (not mine). Can't wait to get home tonight!

5:45 AM

From home up memory grove and city creek. At the turnaround, I got in some faster miles to make up for some of the missed turnover yesterday. Did 2.75 miles in 15:10 or about 5:31 a mile with maybe 400 ft down. HR when I slowed was in the mid 140s so maybe it got into the 150s. 65:03 with 800 ft of climb.

Lunch

Wear testing for Jake with Adam. We ran up and down the hill at my office thrice so that accounted for a total of only 3.2.

Easy out and back just past 39th S on the Jordan River Park Way. My watch died around 7.5 so I had to find some markers from there on to lead me. I found a 5 marker at a bend maybe a half mile after my watch died and ran two more from there. Looking on google maps, the turnaround was almost 10.1 miles so I am saying 20.1 total. I know I left at 6:34 and got home at 9:04 so pretty much just under 7:30 pace. Nice morning. The run was harder at the end but the effort overall will allow me to be productive today.