4 is better than 2

After a brief warm-up around Sugar House park, I did a three mile tempo run with Ian. I wanted to run conservative and put a goal of running about 5:50's. It was pretty hot, we ran at 3:30 this afternoon. We came through the first mile 5:43, it was comfortable, mile 2 5:50, and mile 3 in 5:51. The heat got to me towards the end, but overall I was not that tired at the end. I am still struggling a little with some motivation, but I am glad to have gotten some quality in this week. After talking to Bill tonight he has convinced me to run the 10 miler tomorrow with him, we are planning a marathon pace effort - should be interesting - I do not think I will have too many ill effects from today's tempo.

The plan was to go out and run around 6:10 pace and just relax for the race. Bill and I put a plan together to run with each other throughout the race. I wanted to do some marathon pace work today and figured this pace was about right. The first 2 miles are uphill with the second being a pretty aggressive climb. We came through the first mile in 6:40 - felt very easy, and the second through in 7:21 - again very easy. There was a group of 5 of us running together and that continued through 6.5 miles. Braden was running with us and occasionally I would drop back and pull him back into our group, he finally fell off the pace at 6.5. Bill picked up the pace a bit around mile 6, and we continued to get a little faster each mile until the end. As soon as Bill picked up the pace our little group fell apart and Bill and I ran in together. There were a couple sections I felt the pace was a little quick, but I did not feel taxed at any given point. I am pleased with performance and I accomplished the goals I set for today.

Splits:

6:42	6:42
7:21	14:03
6:08	20:12
5:54	26:06
5:55	32:01
5:49	37:51
5:49	43:41
5:46	49:28
5:44	55:12
5:15 short	1:00:28

Alright, the quads are not too bad today, I knew they would be a little sore but was hoping not to be a cripple. I was a little sore at the start but felt pretty good about 2 miles into the run. Finished with a pretty hard last half mile - my ego did not want to get passed by a weekend warrior!!!

A big day of running - 2 miles with a client!

On the treadmill, a bit too windy for my liking.  Other than having some motivation issues, I actually felt pretty  good tonite.  I tried to run nice and relaxed, but by the end I was feeling a bit tired.

I ran a couple miles with a client and then 8 more on the JRT.  It was a beautiful evening for a run.  I felt good this evening, a little sluggish at the start, but good at the end.  I will try to put in some good miles this week and next week because I will be in China the following week for 10 days.  I am not sure how the running will be in Beijing, but I will try to get a little in.

An easy run on JRT,  I was a little stiff this morning did not move as well as yesterday, but the rain was a nice change.

A nice run up city creek canyon. I actually felt really good this evening.  It was a beautiful evening and I just cruised and enjoyed the spirit of movement.

Just a general feeling of faigue.  Decided to take the day off, I am planning on running long with Bill in the morning.  Anyone who is interested we will be meeting at Liberty Park at 6:30 tomorrow morning.  It is a pretty cool run with a good combination of road and trails.

In honor of Randy, Bill and I ran from Liberty park, through memory grove, up through dry creek canyon and then back to liberty via the U.  There is a fair amount of climbing in this run, but the trails make for a nice break from the asphalt.  Getting started I felt very sluggish and just did not feel I could move, but once we started climbing in the trails I felt much better.  The temperature was perfect, it had not started to get too hot, and there were nice sections of shade up on the mountain.  Bill sprained his ankle hard on the way down, I am hoping it is not too serious.  We were not close to anything so he kept running on it, a little ice should help!  I was a little faituged at the end and decided I did not want to run 3 more with Bill for the 20.  Overall, I am very pleased with the run, and as of this writing, not too beat up.

am 3 easy.  I felt lousy this morning, jsut tight and stiff, but I expected this after running in the trails yestertday.

pm 6 up City Creek canyon.  Pretty slow on the way up, but flet much better on the way down.  It was a really nice evening for a run.

At Sugar House park for a set of 8x4 min reps - recovery was 1 min.  It is similar to a tempo run, but a little broken up.  I actually ended up doing 7 because I had a bio break after the 4th rep.  I actually felt pretty good on the first 2 largely because the pace was pretty slow, we picked up the pace a little on the next 2. After the break I picked up the pace on the last three and by the last one I was starting to hurt. The last one finished on the top of hill on the back side of the park, I gave a good effort on the last climb. Overall I felt pretty flat, I think I am paying a little for Sunday's long run, I have not been out that long for a little while, but I was moving better toward the end of the set which I feel good about.  I would much rather finish a set faster than I started rather than dying out there. 

Ran up City Creek tonight.  It was a nice evening for a run.  I felt a bit sluggish getting started, but after a few miles I felt good and just enjoyed the canyon.

I wanted to get a three mile tempo in before I leave for China and I wanted it to be a positive experience.  I ran three miles up city creek starting at the top of the horse shoe.  Although I did not feel great on the way to the start I figured once I got going I would feel good.  I knew that I would have some solid downhill in the second mile and I wanted to take some advantage of that.  It ends with a moderate climb back up to 11th ave and I wanted to work a little on the hill.  The objective was to start moderately conservative and build into a strong second mile, relax at the start of the third mile and finish hard.  I was probably a bit to conservative in the first mile, but it was easy 5:45.  I took advantage of the downhill stayed relaxed and ran 5:20.  I backed off a bit for the first half of the third and tried to hammer the hill to finish, I felt good at the finish 5:34.  Time 16:40 average pace 5:34.

This will probably be my last entry for about 10 days, I do not know what access I will have - good luck to all this week at Judges, and next at WBR. 

First run in Beijing China, lots of pollution, lots of people, but lots of fun!!

Beijing China

4 miles early this morning in Tianemin Square Beijing China. 

I will attempt to recap my experience in China, but words rarely do justice to the magnitude of the experience.  To start, everything I thought I knew about China was wrong, it is not dark, bleak, and a place where the people walk lock-step under the thumb of an overbearing governement.  No doubt, I am sure there are places where that still exists, but Beijing is a world of brilliance, energy and diversity.  I have been to a few places around the world, and the people in China were without a doubt some of the kindest people I have every met.  Always happy to offer a greeting, and always willing to share, and a love of laughter.  Despite not speaking a word of Manderin, we found it possible to communicate quite effectively and the Chinese found great humor in listening to us butcher their language.  China is a country of extremes, exceptional wealth, and poverty on a scale that is unimaginable.  Stunning views and pollution that blocks the sky 24 hours a day.  Constant traffic and movement, yet a feeling of calm and safety.  Not once did we ever feel concerned for our well-being, and we certainly were well of the beaten path, people were just repectful and always kind.

Running in Beijing proved to be a challenge, if you were not out by 5am it was just too hard to get out moving, the traffic made it difficult to navigate.  Due to the demanding travel schedule I was hoping to get three days in while away - goal achieved.  I did the Tianemen run twice, and it was some of the most peaceful runs I have done.  The run this particular morning was to see the flag raising ceremony that takes place every day at sunrise.  Sunrise this day was at 4:45.  I really thought I would have the place to myself, but was shocked to find about 50,000 if my closest Chinese friends there to watch the ceremony - keep in mind, this happens every day!!  The ceremony was pretty amazing, and shows the Chinese are very proud people.  Interestingly enough, I was approached by several people to have my photo taken with them, I guess I was somewhat on an anomoly to them. 

Can we say jet lag - 2 miles with a client this morning and then I spent the rest of the afternoon horizontal.

Short warm-up and then 7 x 4 min.  The goal was to do 8, but I had some stomach distress on the 4th rep and skipped number 5, and jumped back in on the the 6th.  I actually felt very relaxed for the first 4, and even on number 6, but I started to struggle on the last 2, and the hill we finished on in the last rep about did me in.  Overall, I feel good about the workout especially for not having worked out hard to 10 days.  I am looking forward to getting back to normal for the remainder of the week.

Apparently I am still jet-lagged.  I fell asleep at 6:45 and did not  get up until 5:00 the next morning.

Warmed up three miles on the JRT with the goal of running a 3 mile tempo back.  I got a little later start this morning and it was already in the 90's.  I really wanted the workout and decided the heat was just a price I was going to have to pay.  I never really felt good, but my goal was to be under 6 min pace for all three miles.  Total time was 17:45, 5:55 pace.  I will take it considering the heat, but it was far from comfortable.  I will rehyrdrate and head out this evening for a few more.  It was good to run this on JRT because it is about as honest as it can get.  Often times I struggle mentally with doing tempo runs, but I am working on staying more positive about them because I know they can have a lot of value.

am 4 miles easy, felt pretty good.

pm 5 miles up at Jeremy Ranch - a beautiful run, nice and cool -  a nice change.

Ran the first 17 of the des news course with BC . We got out before it was too hot, and had a nice run down the canyon. Bill and I had some faster miles in the middle and by the end my legs were cooked. I will be exceptionally sore from this run, but this was the purpose and I am glad to have done it.