Everything Counts

AM 3.85 Miles @ 7:01 Pace.  Legs feel pretty recovered from Saturday's Half

PM 6.3 Miles @ 5:46 Pace.  4.2 Mile Tempo in middle of run on the old South Weber 10K course, which is still marked.  Splits: 5:20 (downhill) 5:32 (uphill) 5:20 5:08 and 1:14 (.2)

I think this was a good Monday workout after a race weekend.  The legs felt a bit heavy in the first mile of the tempo, but then they loosened up and felt great toward the end. 

While this was a good workout, I need more hard workouts with sub-5:00 pace and plan to accomplish that later in week.

AM 10 Miles @ 6:51 Pace.  Met Bret at 5:30 at the Riverdale Parkway to get in an easy 10 miles before work.  Legs were a bit tired from yesterday's double and tempo.

PM 4 Miles @ 7:01 Pace.  Nice easy run on base perimeter road, the usual.  Just wanted to loosen the legs up and log a few extra easy miles.

2 mile warmup with strides

Big Workout.  As punishment for allowing myself to age yet one more year, I did a 400 meter repeat for every year old I am (31 as of today).  The goal was to average 70 seconds per repeat.  I varied the rest, starting at 70 seconds, then dropping slowly down to 61 seconds.  I quickly realized there's a huge difference between 70 rest and 61, so I moved it back up to 70 and eventually 75 for the last five reps.  Here are the splits: 71.6 66.8 68.7 71.3 70.2 70.2 68.9 69.9 69.2 69.0 69.7 70.4 72 69.8 69.2 72.2 (these 72s were when I lowered the rest to 61 second range) 70.6 70.1 68.2 70.4 69.9 68.6 69.2 70.8 69.3 70.1 68.8 69.6 70.5 70.0 and 67.0  Average: 69.7 Average Rest: 69.6

1 mile cooldown is all I had time for, as my family was waiting for me to go out to dinner. 

I am happy with this workout; it's the second most 400 reps I've ever done. I had a hard time finding and locking into 70 pace for the first few.

I did the run in the afternoon heat and it was a bit rough.  I weighed in this morning at 151.5 and after this afternoon workout I was 146, so I lost some serious water weight in this workout.

6 miles easy on base perimeter road @ 6:50 pace.  My legs are definitely fatigued from yesterday's workout (more so than from any of the half marathons I've raced lately). 

6 Miles @ 6:29 pace.  Same route as yesterday.  My legs still felt fatigued at the start of the run, but felt pretty good toward the end.

13 Miles @ 6:01 avg pace.  The plan was to do 17 miles with 7.5 miles @ 5:30 pace, but I ran out of time.  My wife is out of town for a funeral and my sister could only watch my daughter until 10:45, and I simply didn't get started on my run soon enough.  But it was still a good run. 

Met Ken Richardson, my brother Jared, and his friend Delia at 8:05 to carpool up to Morgan Valley, where we planned to run on some rolling hills.  We dropped Jared and Delia off at the start to give them a headstart and then Ken and I dropped a car off 7 miles out.  Finally, Ken and I got started and Ken ran the first 7 miles with me to his car.  We ran that stretch in 45:09.  He stopped there, as he only planned on 7, and picked up Jared and Delia.  Then the three of them drove alongside me for the next 6 miles.  I ran a 5.5 mile tempo on this stretch with splits of 526 524 531 (this mile was interrupted by a huge herd of cattle that took up the entire road! I thought I was going to get trampled!) 527 530 and 229 for the last 0.5 followed by 0.5 mile cooldown.  Then I raced back to pick up my daughter just in the nick of time.  Then we all went and got a nice breakfast...great morning.