Welcome

Got home from vacation late last night. After running at Squaw Valley on our drive into California, I decided I wanted a break from running. A vacation from everything. No running but a lot of walking through Berkeley, San Francisco, along the Pacific Coast Highway, at Santa Cruz and in Marin. Nice trip and great weather while we were there.

This morning, I left at 8:45 and did a 2nd ave, Virginia St, 11th ave, City Creek, Memory Grove loop. Ran two faster miles from 7-9 in 6 a piece going down hill. 1:19:47 total with 850 ft up.

Mid to high 70s and warmed up a bit during the run. Felt good.

Didn't wake up for a double like I wanted. Got to bed at 12:40 last night and didn't want to get up 5 hours later.

To get good miles in at lunch, I decided to run on the treadmill. Did a 1 incline and ran 6:58 pace for .5 mile, 6:40 pace for .5, 6:18 pace for .5, 6:00 pace for .5, 5:56 for 3 miles, 5:49 pace for 3 miles, 5:46 pace for 1 mile, then 5:42 pace and down for the last mile and change. Was running the last quarter at 5:00 pace when it died on me at 59:46. Felt strong like I could keep the 5:50 pace for a long time.

HR checks were in the 150s and hit 160 toward the end so a good marathon pace effort. 

I have been off since the vacation. I was getting up pretty early right before but now I can't get to bed before midnight and I've been trying to get decent sleep. So, another treadmill run at work.

Since yesterday's effort felt good and I felt I could keep going, I did another run targeting 10 miles within an hour. This time it was 6:40 pace for .5 mile, 6:18 pace for .5 mile, then miles in 5:56, 5:52, 5:49, 5:52, 5:49, 5:52, 5:49, 5:40 and 5:50. I decided to round to the 11th mile after hitting 60. 64:55 total at a 1 incline.

I started to labor in the 11th mile so it was good to feel that. The HR was slower to increase and didn't hit 150 until the 5th mile so I am saying marathon pace effort for the last 6.

I might just do this same workout tomorrow.

SSDD. Pretty much the same run as yesterday but I felt more sluggish. HR increased more quickly into the 150s in the fourth mile. Died on me at 9.75 as I was ramping up to 11 mph so less total mileage in the 60 minute window. 60 minutes total at 1 incline.

I was thinking about doing this four days in a row, but that sucked a lot and I think I need to get outside. 6am or bust!

AM

Alarm at 5:40 - got up at 6:20. Did a 40 minute recovery run. Was not feeling swift but I still may do another lunch treadmill run. Kind of humid with some overnight showers.

Forgot that I turned 36 today until my son sung me happy birthday while I was blogging. I will do 36 lunges in honor. Or perhaps 36 half kms. 

Lunch

I decided to do the fourth and final installment of the treadmill 10 in sub 60. This time, I accelerated a bit quicker and miles 4-10.2 were all "sub 5:50". I was careful to accelerate during the last mile and it didn't die on me, though I really like to finish these runs at top speed. 60 minutes total at a 1 incline. Heart rate checks were in the 150s starting in mile 2 and the legs felt fine. I've also noticed my breathing is getting easier.

I know the treadmill is not outside equivalent, but I learned a lot the past few days. Perhaps one of the advantages the treadmill has is a softer foot fall. Thus less beating on the legs. Never at any point during these runs did my legs cramp up or tire meaningfully.

I warmed up with Coach Jay's lunges and leg swings today and Tuesday and those were my two best runs.

As others have said, if you can shut your brain off and comply with the speed of the treadmill, essentially submit to it, I think that can be very liberating and me being a compliant type of person, perhaps I can get more bang out of a treadmill workout.

Finally, my recovery continues to be very fast. I may be good at recovering, but this may also be indicative of these efforts not being as hard as they could be. I feel like I am getting the lungs of a fast runner but my body, which I believe is still at least 15 pounds overweight, has yet to catch up.

Instead of the lunch run, I ran after work and went to an Indian buffet for lunch instead. I took the run very easy and ran from work to my brother's house in millcreek via the zoo, wasatch and tanner park. Felt a bit sluggish with some indegestion but I made it alright. 60 minutes precisely.

Easy run at 8 with Fritz and Kevin. Started at the zoo and ran up to little mountain and back. Went a bit farther with Fritz until we reached 16.5 and then I did a wasatch extension to make it 21 flat. We did about a 7:40 pace going up and something like 6:15 going down. Did the first four steeper miles in just over 6 per and then backed off a bit. I average 7:01 for the run or 2:27:26. Felt pretty strong until the climb behind the zoo in mile 21. Also, I think Fritz and Kevin are super fun.

A good return to running week!