4 is better than 2

I really did have plans to run today, but it was not to be.  I am a little beat up and I knew I was asking for trouble if I continued to push when I have developed a few little aches.  I have to remember when it is ok to push, and more importantly when it is time to rest.  I am a little antsy not running, but I know it will set me up for a better week training.

Ran on the Jordan river parkway this morning, it was a beautiful morning to run.  As I thought, the day off did me some good.  I started pretty slow, but I felt good and started to move right along as the run continued.  By the end of the run I was feeling good and relaxed.  Will head out again this evening.

5 pm - Just an easy run from the club - nothing special just cruising.

I headed to the park without my training partner today, he is on vacation.  I was a little concerned about doing the set on my own because I was not sure how motivated I would be once I started to hurt a little bit.  I took Michelle to the park with me, she rode the bike while I ran.  It was good she was there, she kept me motivated and into the grove.  The set was 10x2 min with 1 minute recovery.  I scaled the set back this week because of the half this weekend, I did not want to trash myself too bad.  Although I was a little achey on the warm-up I was ready for a hard effort.  I learned 2 minutes is much easier than 3, even if the recovery was a little shorter.  I knew once I started the first rep that today was going to be a good day for me, I felt fluid and strong.  I hit every single hill in the park on the on interval, but I powered up and felt strong.  I struggled a bit on the last hill on the 9th rep, but overall I am pleased with the set and feel I am starting to make some progress.  I will try to get for another few miles this afternoon.

Ran on the Jordan river parkway this morning, man I struggled getting moving.  I was sluggish and tired throughout the run.  Although I felt better by the time I finished, I would not qualify  it as a great run.  I enjoyed the morning, just a enough of a nip in the air to feel invigorated.  Ran a couple miles in the afternoon with a client.

First and foremost I would like to thank Paul for putting BINGO into my head, I don't think I have heard that song since I was bouncing on mama's knee!!  I want to know if I sing BINGO through the half Saturday if I too can run sub 1:10.

Anyway.....  I ran 4 easy this morning in City Creek, and then 4 more in the evening with 6x100 meter strides.  Felt ok for both runs.
 

Ran an easy 4 this morning, my week has been a bit busy, but I feel pretty good.  I was not really planning on bring down my mileage this much this week, but it is what it is.  I am well rested and will hopefully be able to run smooth tomorrow.  I felt a bit sluggish when I started this morning and was just starting to feel the groove when I finished.  I might cruise a few more this evening hmmmmmmmmmmm!!??

I had several key objectives that I wanted to accomplish today: 1. Run sub 6:00, 2. 58 minute 10 miler. 3. Stay positive and focused.

I warmed up for just a little over 2 miles and felt reasonably good. At race start a large pack formed at the front , I knew their pacing would be a bit too aggressive for me, and I did not want to die by mile 3, so we formed a second pack. My garmin beeped at the first mile, but the mile marker was quite aways down the road, about .1 miles. My garmin always beeped at the same place before each mile marker so I figured the first marker was misplaced. I was very comfortable in the first mile and was hoping it would stay that way. We picked up the pace through 2, and Taha threw a good surge and opened a gap going into mile 3. I wanted to stay consistent and hoped I could bring him back at some point. Ted was running along side at this time which helped to keep a steady rhythm. I decided I wanted to force a the pace a little and bring Taha back in and moved to get him, I caught him around mile 5 along with Tracy. Tracy and I ran together through 6 and then I found myself alone. Albert was a little bit in front and I thought if I can just maintain pace I would gradually catch him. I closed the gap for the next several miles, but I started to falter a bit around mile 8. I kept the distance from Albert with hopes of catching him by mile 10, but I was dying. My best hope for the last 5k was damage control. I finally looked back at about mile 11 and could see Nathan closing on me, I just hoped I could hang on. I looked back again at the turn before 13 and Nathan was very close, I through one last hard effort to hold him off, it was successful. Had the race been another 100 meters, he likely would have caught me, I was done.

I did accomplish my objectives today. I was at 58 minutes for 10, sub 6, and I never quit out there. I feel very positive about today, and am pleased with the time. I had hopes of running 1:16 today, but I will take my 1:18 and live to race another day.

I would like to thank Sasha's wife and children for singing BINGO to me on the course, it was fun and believe it or not, I did relax when I heard it. I looked forward to the van passing and another chorus of BINGO, thanks again!!!

Congrats to all the bloggers who competed today, it looks like many had very successful days!!!