Everything Counts

AM: 12 miles easy on the same route as last Monday with Bret, Ken, Dave, Jon, Bryant, and Albert. Bryant shared with us his split for Veyo at STG...5:11! Wow. I told him that was a gutsy pace for that hill that early in the race. What a performance!

Lunchtime: 6 miles easy with Dave on the base perimeter road.

AEROBIC BUILDER

This morning's crew consisted of Ken, Dave, Albert, and me. We ran the normal warm-up and route with the exception of the last two miles. We switched up the ending of the route to avoid traffic. It adds about 15-20 feet more of a climb in mile 7, but it's probably safer.

I ran almost the exact time I ran last week 41:32 for 8 miles or 5:11 avg (last week was 41:28). I just never felt "on" today. It felt harder than usual the entire time. I still hit decent splits but they weren't coming naturally, I had to kind of force the issue a bit.

12 miles easy with Bryant, Bret, Albert, Jon, Jace, and Bob. We ran on the Riverdale Parkway to West Ogden to Central Ogden and back to the parkway. There was at least a 5-7 degree difference down by the river as opposed to everywhere else.

4.3 more miles at lunch with Dave.

600 METER REPEATS

I met up at the pond with Dave, Ben, Bret, and Albert for some fast VO2 Max reps. My goal was 12 reps at 4:20-4:30 pace with 1:30 rest (so splits between 1:36-1:40). We warmed up and then did 600 meters at MP to get the blood flowing followed by a few strides. Then I started the workout and it was TOUGH! I got out too quickly on the first one and paid the price the rest of the workout. I was breathing like a donkey in labor after five reps and wasn't sure how many more I could do. I stopped looking at the watch and just ran as hard as I could for five more and called it at ten. I think the other guys enjoyed seeing me in pain!

Splits: 1- 1:34.2 or 4:15 pace

2- 1:38.4 (4:26)

3- 1:36.2 (4:20)

4- 1:39.7 (4:30)

5- 1:36.9 (4:22)

6- 1:40.0 (4:30)

7- 1:40.4 (4:32)

8- 1:39.9 (4:30)

9- 1:40.2 (4:31)

10- 1:41.2 (4:34) AVG 1:38.7 or about 4:27 pace

PM: 5 more easy miles around South Weber

11.7 miles easy from my house into Uintah and back with Dave. It was a beautiful late morning to run. Now I'm off to golf, which could get ugly!

LONG RUN

Jon, Albert and I met up early at Lee's Market to get the long run rolling. After 4.5 miles we swung back by Lee's and picked up Dave and Ben. We kept the pace easy almost the whole run. Toward the end we did a tiny progression and hit three sub-6:00 miles at 5:49 5:30 and 5:24. My legs were still feeling Thursday's speed workout, so I didn't want to get too fancy this morning.

The bad news is I left my headlamp on my car on accident after the run and then drove home and lost it somewhere on I-15 I suppose. Sigh. I love that headlamp! Now I have to find a replacement and quickly. Sigh.