Everything Counts

AM: 13.1 miles easy.  I ran on the base perimeter road this morning and the first 5 miles into the canyon wind was brutally cold.  But coming back I felt like I was flying despite an easy effort due to the tailwind.  Great run to start the week.

Lunch: 5.25 miles easy on base perimeter.  Still windy, but not nearly as cold.

AEROBIC BUILDER: REPEATS

I met up with Jace (nye.fastrunningblog.com) at 5:45 at Flying J on 21st Street to do our workout.  The plan was to run 4-mile repeats at aerobic builder pace.  The goal was 3 repeats if we could swing it, but at least two and then see where we stand on the third.  We did a decent warmup with two strides and then got started.  The first set went well without any hiccups.  Unfortunately, my stomach hated me this morning and was mean to me and we had to stop during the second set and again right after the second set was over.  My stomach was still hurting and Jace said he was ok with only doing two miles for the third set.  So, we settled on two miles and I wasn't sure my stomach would even allow me to do that; it was really a bad day (my stomach still feels sick, hopefully I'm not actually getting sick).  So, overall ten miles of aerobic building pace.  It didn't go extremely smoothly but still got the job done and I think we'll both benefit from the workout immensely.

Splits:

4-miles: 525 520 519 519

3:30 rest

4-miles: 520 520 518 521

about 5:00-ish rest

2-miles: 528 527 (slight uphill on these two)

Funny sidenote: I keep my car key and my emergency toilet paper both in my back zipper pocket.  Well, when we got back to the cars I realized my key was missing.  So Jace had to drive me back out to try and find it, luckily I had a pretty good idea (it must've fallen out when I pulled the toilet paper out of the pocket) of where it might be.  I mean I basically had an X marks the spot, well not quite an X but you get the idea.  We found it very easily; which was a relief.

AM: 8.25 miles easy on the base perimeter road.

PM: 4.11 miles easy running with Amy and pushing kids in double jogging stroller.

2,400 METER REPEATS

I had a really solid workout this morning.  I ran these on the perimeter road on the East side of base hoping the canyon wind would be mostly only a crosswind.  But it ended up still being either mostly a headwind or tailwind on the first two so I ran the last two back toward the South to ensure only crosswind.  So, numbers one and two were opposites of each other on the same stretch of road.  The first one was with tailwind and the second with headwind. Three and four were mostly crosswind.  All were flat except the fourth was flat with a 50 meter downhill section.  I took 2:30 jogging rest in between each at around 8:00-8:15 pace.  My goal was to average 4:55 on these.

Splits:

1- 7:17 (4:53 pace)

2- 7:38 (5:07 pace)

3- 7:17 (4:53 pace)

4- 7:12 (4:50 pace)

As you can see the wind really slowed number two down.  The first one felt the easiest and that was because the tailwind helped me more than I realized.  But the effort on the last three all felt similar.

7 miles easy on the base perimeter.

QUALITY LONG RUN

I met up with Bryant and Jace at Smith's on 12th Street, dropped a car off and then drove to the trailhead on 29th Street.  We ran the trails from there to Rainbow Gardens then up the other side and continued on trails/canal dirt road until Weber High School and then made our way back South again to 12th Street.  We had a good push for 12 miles and it ended up being sort of a progression run though we didn't plan it that way, Bryant just felt good and pushed the pace and Jace and I were ok with that.  Splits for 12 miles of quality: 6:06 5:56 5:57 5:47 5:40 5:42 (switched from trail to road here) 5:21 5:36 5:32 5:27 5:29 and 5:19.

Ben van Beekum drove by us at the end and stopped and chatted with us at the finish of the run at Smith's.  He's doing well and trying to get back running again after his surgery.  We're excited to hopefully get him back running with us here soon!

Beautiful weather this morning for a run!  And perfectly clear trails in March!  You gotta love that.