4 is better than 2

An easy run in Park City.  It was an incredible evening for a run.  I just wanted to get out today and move the legs a little.

I ran 8 this morning on the Jordan river trail, what a beautiful morning.  I was a little sluggish getting started, but felt smooth by the time the run ended.

Ran 5 more this afternoon - HOT!  I know by summer's standards it is not that hot yet, but it sure is warm for this time of year.  I felt ok on this run, picked up the pace a little on the last mile, but nothing worth noting. 

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.