Everything Counts

12 miles easy with Dave from 21st Pond out into Riverdale on the Parkway and back. Quite chilly this morning; I brought gloves but opted not to wear them...huge mistake!

AEROBIC BUILDER: 2x4-MILES

I met up with Ben, Bret, Dave, and Jason at 21st Pond for the weekly builder. The plan today was only eight miles and to break it into two sets of four miles. On paper this sounds easier, but in practice I actually prefer not to stop (throws me out of my rhythm). I ended up with a 5:10 average on the first set (which is the quicker half of the route: slight tailwind and slight downhill) and a 5:13 average for the second set (slight uphill and slight headwind). The effort was quite a bit more on the second set than the first even though it was slower.

The other guys all seemed to have very good runs this morning. They are getting quicker with each week and looking great.

6.25 miles easy.

4.25 miles easy at lunchtime.

2X3-MILE FARTLEK

Dave, Ben, and I met up at 21st to do our last "full" hard workout before STG. The plan was two sets of a 3-mile fartlek. I wanted to alternate pace each half mile between 5:30 and 5:00 (so 2:45 and 2:30).

1st Set: 2:47, 2:31, 2:48, 2:28, 2:46, 2:28 = 15:48

2nd Set: 2:43, 2:29, 2:46, 2:27, 2:45, 2:28 = 15:40

The workout felt pretty decent. The goal of the workout is to make MP effort feel easier. You try to trick your body into thinking MP isn't too bad and that in fact it can recover from a fast push at MP.

The countdown to STG is on! I'm super excited.

7.5 miles easy.

2ND ANNUAL STG TUNE-UP 5K

We had a great group out this morning, meeting at Lee's Market in No. Ogden. Ben, Jon, Bryant, Jason, Dave, and Jace all showed up. After a 5-mile warmup we did the 5k push. Same course as last year (Pleasant View 5k course). I didn't want to push all-out (unlike last year where I gave it my all). Instead I wanted a good push, but wanted to ease off the pedal on the downhill so as not to take a chance at hurting/pulling anything. Most the guys didn't even know they were in for an impromtu 5k, but everyone was game.

With taking it easier and wearing trainers instead of flats, I figured 5:00 pace would be a fair pace. The first mile is mostly flat with a few quick, steep gullies where you go down and right back up. It's also a dirt canal road. I got out in 4:54 (4:51 last year ). After this I was all alone and looked back and didn't see the other guys and wondered if this was a joke and I was the only one running hard.

Second mile had lots of downhill. I hit 4:39 last year, but I wasn't willing to go that fast today. I ran 4:45 today. Last mile has some uphill, a flat section, and then downhill to the finish. I ran 5:02 (last year was like 4:56 I think). Then I got to the finish and it was short 3.07, so I just kept running until my watch hit 3.11. 15:12 this year vs. 14:55 last year. But last year I was a man on a mission to break 15:00, today I didn't really care and just wanted a good push. I didn't feel too tired at all at the end today.

I thought the effort was just about right. The time may seem fast, but it's a good net downhill, so it really wasn't as fast as it looks. I got a good effort in without taking any chances by running "all-out". Bryant and Jason came in together in the 15:40s, followed by Ben, Dave, Jace, and then Jon.

http://connect.garmin.com/activity/382464244