4 is better than 2

Back at Sugar House park today for a set of 10 x 2 min with 1 min recovery.  I was hoping for a good set today, but the heat seemed to get to me late in the set.  I felt very strong for about the first 5 reps, but started to crater about number 7.  On the eighth rep I was cooked running along the back side of the park.  I regrouped for the last rep, but I was pretty well done by the time I finished the set.  I would attribute most of the fatique to running at noon in the direct sun. 

Ran an easy 3 in the afternoon, very fatigued, but felt better just for getting out.

7 miles this morning on the Jordan river trail.  Started very slow , but ended feeling pretty good.

5 more this evening, again pretty easy.

I resorted to the treadmill today because I did not want to do my set in the rain.  I have not run a set of miles on the treadmill for several months so I was curious to see how they would go.  I knew they would be faster than outside, and my goal was to run them fast and slightly aggressive.  I warmed up for a progressively faster 2 miles, and then started the set.  I struggled to get the rhythm in the first mile, but finally caught stride about halfway through. 5:21.  The recovery time was roughly 2 minutes.  The second mile I felt more primed for and ran smooth throughout the entire rep. 5:20.  The third mile was again pretty smooth, but I was starting to get a little tired at the end. 5:17.  The fourth mile was a bit faster and I was comfortable until about the 3 minute mark, then I felt like I was starting to work.  I finished feeling a little fatigue but also not so tired that I could not do another 1 to 2 reps. Mile 4 - 5:14.  This was a much better performance than earlier in the year on the treadmill and showed me that I am making progress towards my goals.

An easy run this morning, I had some funky aches and pains this morning.  The treadmill can make my hip flexors feel a little tight.  I had plans of running 8 more this evening, but I am feeling a little beat-up.  I will run long tomorrow and focus on having a better quality run.

Met Bill and Bob at Bob's house for our long run.  The early pace of the run was pretty easy although I felt completely out of sync for most of the run.  I was just not feeling well this morning, but I was determined to just get through the distance.  We were joking early in the run about how I might be walking into the finish.  With about 6 miles to go Bill picked up the pace and I just stepped in behind him and ran stride for stride.  The pace was not uncomfortable, I was just content to sit and cruise.  Unfortunately Bill cruised through a stop light that I stopped at and put a huge gap on me.  Once I could get across I accelerated hard to catch him so we could run in together,  he made a turn on the course to add more mileage before I caught him.  I was not interested in running one step further than I had too, but I figured that since I was already running a little faster, I would run at least one more mile at that pace.  I felt pretty good when I finished, not completely trashed, and I am glad to have a few faster paced miles at the end.  The last 6 miles were between 6:15 and 6:33 pace.  It was good to run with Bill, he is always consistent and he made me work more today than I otherwise would have.

4 miles in the am.  I felt pretty stiff, but I just wanted to get moving.

pm 5 miles - ran with clients, very slow, generally speaking completely non productive.  Overall, not the kind of running day I had planned.

The plan was to run 10x2 min at the park this morning, but I was really struggling to get moving this morning.  Most of my problem was mental, but I suppose my legs were feeling a bit tired too.  I ended up running 7x2 min and then bailed.  I was extremely frustrated leaving the park.  

Michelle convinced me to run a tempo run in the evening to help set my head straight.  I decided I  would run a 3 mile tempo in City Creek.  I wanted a course that would allow me to turn my legs over without killing me, the goal was to get my head in the game.  It worked and I felt good about the effort and pace. Splits: 5:45, 5:33: 5:44. 

This week is stacking up to suck.  I am not feeling great on the run and am pretty tired.  I was planning an evening run, but bailed because I was just not motivated.  Hopefully the week gets better.

On the treadmill again today for a set of 5x1 mile repeats.  The motivation issues are still lagging from the last couple days, but I was determined to at least finish the set.  I worked hard and ran reasonable, but I had a hard time keeping my head in the game

Mile 1 - 5:21 Frustrated trying to get moving but managed through it.

Mile 2 - 5:18 Felt a little better, but was struggling a little with the speed.

Mile 3 - 5:28  Felt Much easier and more in control.

Mile 4    5:25  Again, felt pretty good

Mile 5    5:21  Used a progressively faster speed each two minutes so I finished running 5:12 pace.  I was pretty tired at the end and delighted to have finished what I set out to do. 

Ran the Jordan River Parkway this morning, actually felt much better this morning, it was an incredible morning for a run.

I knew I was going to be a little short on time due to some family in town this weekend.  I wanted to get out for 15, but I will take what I can get.  I had a little trouble getting up and then actually getting out the door.  I ran emigration canyon from my house to the Sun and Moon cafe and then home.  After a slow couple miles I actually started to feel pretty good, I cruised comfortably down and felt very good when I finished.

This ended a particularly frustrating week for me, but at least it ended with a good run at the end.  I had hoped to put together a much higher mileage week, but I just could not put things together.  I will hope for some consistency early on this next week and then a small taper for the Ogden Half on Saturday. 

Am 4 miles easy - A little stiff getting rolling, but felt good at the end.

Pm - 9 miles - 2 miles with a client, then I ran up through Red-Butte a bit later.  I have not run the trails for quite some time, it was a beautiful run.

Warm-up with progressive speed on the treadmill and then proceeded with a set of 4x1 mile. I wanted this set to be a bit easier than last week - more easier tempo.  I had entertained thoughts of doing 6, but I figured I would play it safe with the Half this weekend.

Mile1: 5:21      Mile 2:  5:32   Mile 3: 5:26  Mile 4:  5:23

I felt fair for the set overall, I struggled getting up to speed on the first one, but felt pretty good on the remainder.

Ran on the Jordan Parkway this morning, I think I am a bit dehydrated!!  I need to concentrate on getting more fluids into my body during the day.  I felt fair on the run, kind of a continuation of last week to a degree.  I can only hope things will get better as the week progresses.  I still look forward to running hard at Ogden and then getting back to some higher volume training for the remainder of the summer.

Out on the parkway again, I felt a little better today.  Did a few strides, felt ok. I am hoping to get my legs underneath me by Saturday.

A couple easy miles with Michelle on the bike path for the Ogden Marathon.  I felt good and relaxed.

I was not quite sure how I would feel based on the last couple weeks of training, but I was committed to try and go run the first 4 miles at a conservative pace, hit the canyon hard, and then survive the final 3.

I ran the first mile with a group that had Matt Harmer, Kyle and Chris, but I quickly dropped off the pace on the second mile climb. I did not think I had slowed that considerably, but my 6:13 split proved otherwise. I decided I should probably run a little harder and try to bring the pace back down. Travis caught me around the second mile and we ran together for the next several miles. It was good to have him there because the pace stabilized at 5:55 for the next couple miles. As we crossed the dam I knew I wanted to accelerate down the canyon and try to make up some time. I was starting to feel much better at this point, but my splits were all over the place. I put a gap on Travis around mile 6 and ended up in no-man's land for the remainder of the race. I came through 10 miles on target in 57:50 and thought I had 1:15 in the bag, wrong! I started to fall apart in the middle of the 11th mile and suffered into 12. I did feel surprising well in the last mile and my pace dipped back down a bit. I could hear the announcer with about a half mile to go, and I heard him say the first woman was in sight - I was offended!!! It turns out, the first woman was closing quickly and he was not referring to me. Mentally I snapped at 11 and pretty much shut down, I am not sure why, but I need to change my mind set to finish strong. I feel good about the effort, but I also know that if I had just focused for the last 2 miles I would have been in the 1:16's and accomplished my goal.

Splits: 

 

Mile 1	5:40	5:40
Mile 2	6:13	11:53
Mile 3	5:55	17:48
Mile 4	5:55	23:43
Mile 5	5:34	29:17
Mile 6	5:52	35:10
Mile 7	5:35	40:46
Mile 8	5:45	46:31
Mile 9	5:48	52:19
Mile 10	5:32	57:51
Mile 11	5:54	1:03:46
Mile 12	6:22	1:10:08
Mile 13	6:14	1:16:23
.1	1:00	1:17:24

A couple easy miles with a client, and then 6 more with Taha. Surprisingly I feel pretty good, not too many aches and pains. I am ready to resume normal training this week.

I debated whether or not to do my 10x2 min set today, but I decided it would be a good idea. Felt pretty good on the warm-up and started the set. It was nice and cool by the time I started and was feeling pretty frisky. Throughout the set I actually felt pretty good, at one point I had a roller skier to pace off which was great because it was on the back side of the park where I usually struggle. He dropped me as soon as we hit the downhill, but it was good while it lasted. Michelle kept me rolling for all the reps, it is always good when she is comes - always positive and always the motivator -lucky I am indeed!!

This was the best 2 minute set I have put together this year and builds some confidence in my training, I hope that my times will continue to drop like they have so far this season.

Other than scaring the pants off of Bill, it was a pretty uneventful run.  Out on the Jordan River trail, ran very easy and felt pretty good.

The intent was to do mile repeats this morning, but I could not get myself into the right frame of mind.  I am having some effects still from Ogden, my quads have been a little sore and just some general fatigue.  I talked Taha into doing a 3 mile tempo run just to get a little faster paced work in.  The tempo run felt relatively easy until the last about half mile which had a slight climb to it.  Average pace for the tempo was about 5:45.  This felt much more comfortable than it has felt for a long time, but physically I am feeling very tired.

No running today, traveling to San Fran.  Wish I could have gotten out this morning, but stayed up way to late to even think it.

Again, lack of time - hopefully I will be out tomorrow for at least a little bit.  Congrats to all those fast times in Magna, Wish I Could Have Been There!!

Finally got back out again today, my travel schedule has me very busy, but it has been fun.  I lousy the first 2 miles, but really good for the last 3.  Hopefully my week will look better than the last 2 days.

Maybe a bit too much to drink last night, but at least I got out for a decent run this morning.  After starting a little sluggish, I actually felt pretty good for the last 6 miles of the run.  I am hoping to get out this evening, but I would not bet on it.  San Fran is a beautiful city to run it, nice and cool and stunning views.

A nice morning run, finally felt pretty good, but my last couple weeks of training have been week and I doubt I will doing the 10 miler this weekend, I need to get my head back in the game. I will get out again this afternoon.

Ran the JRT this morning - it was a beautiful morning to run and I got to see my pelicans again.  I felt ok  nothing really to report.