Welcome

Did 6 miles alone from Highland High up to Sunnyside and back. I did one marathon pace loop around Sugarhouse Park in 8:13 (5:55 pace). Then joined Jake, Andrea, Rob, Steve and Allie for a little 10 mile meandering loopish run. Perfect morning. Idea was to run 2 hours but I got to my car in 1:58 and called it good.

Very easy miles from work up Wasatch with Adam H. Averaged 7:50 a mile. Don't you think it's such a shame, this weather can't last a while.

I hit my 2013 target goal of 2500 miles today. The blessing of health will never be underappreciated.

AM

7.25 miles - Woke up at 5:15 and went to the west high track. Warmed up 2 total then did 4 striders on the straightaways. My brother in law met me there but he doesn't really run so he was just trying to move a bit. He probably broke my rhythym a bit but he got me out there.

I did 3x800 trying to aim for sub 2:30 with 3 minutes rest between. These were 2:33, 2:38, 2:40.

Then 10 minutes easy jogging with my brother in law which ended up being at about 11 minute pace.

Then 6x200 aiming for the same speed (37.5). Splits were 36.8, 37.5, 37.3, 37.5, 39.5, 41.4. Rests were 30, 25, 20, 15 and 10 seconds. I had to dodge a guy on the inside track on 1, 3 and 5.

Then cooled down a bit over a mile. I would like to get more comfortable running 5 pace and hopefully this is a building block. The trouble is my ischial tendonitis in my left glute flares up when running this speed. I would like to figure out what to do with it but I don't really know where to start.

Lunch

4.65 miles - I went down to the U track, ran a 1600 in 5:38 and came back. I am also trying to get comfortable at 5:40-5:45 pace on flat routes and I wanted to get a feel for where I am with this pace. Unfortunately, my left glute bothered me a bit. Now I am worried that it will get in the way of my speed goals. I came back and did some PT, strenght and stretching.

Easy BST out and back. I ran only 30 minutes so I could get in a good strength stretch and core routine. It is a blend of a number of things I've learned and I have a lot of hip stuff in there. Now adding some more hamstring specific stuff. The glute felt great after the session. Hopefully I can get in another run tonight.

Easy with Adam from research park up 11th ave. Glad to have the company and someone who keeps me from getting too eager. 1:01:49 or 7:44. Hillier today with 800 ft of hills and that steep popperton stuff.

Easy run with Adam. From research park up emigration. I somehow stopped it just after the turnaround but it was pretty close to 8 even and 58 minutes. Another perfect day.

Met up with Fritz and Nate at the JRP close to the Davis County line. Idea was 20 in 6:30-7. I prepared mentally to run it in 6:30.  We were at right around 6:35 pace at the 10 mile mark and then we picked it up at the turnaround. After miles of 6:06, 6:01 and 5:53 (fell behind a bit here), I let them drop me. I stayed just under 6:30 pace and then met up with them just after mile 17 where they'd concluded their tempo. Ended up averaging 6:29 for the run and finishing in 2:09:36. Happy with the run - garmin gives it 100 ft of elevation gains and losses over 20 miles so as honest as they come. I a counting miles under 6:15 as marathon pace, so a few of those dotted in there.