Everything Counts

10 easy miles in the frigid wind of South Weber this morning.

AEROBIC BUILDER

I met up with Bret F and Bryant at the Riverdale Parkway at 545 for another early Tuesday run.  We warmed up 2 miles and then did 8 miles at a 5:54 avg.  It was cold for the first 3 miles or so but pretty nice after that.

9 easy miles this morning on base.  Nothing special about it, just getting it in.

1,000 METER REPEATS

Got up early and headed to base to do some 1,000 meter repeats again on the flat section of the base pond path.  The goal was 10 by 1,000 meters with 60 seconds rest.  I did this exact workout two weeks ago with Ken at the same place and we averaged 3:08.  I wanted to shoot for a 3:05 average this week.

Splits: 3:02 3:06 3:04 3:06 3:04 3:05 3:03 3:04 3:04 3:02 (average 3:04 or about 4:56 pace)

I'm very happy with my progress over the last two weeks and with this workout.  It felt pretty good.  Number eight was the toughest interval mentally to get through, but after that 9 and 10 took care of themselves.

For comparison purposes here was our workout from two weeks ago:

Splits: 3:11 3:12 3:10 3:10 3:08 3:10 3:05 3:07 3:07 3:01 (3:08 average or about 5:02 pace)

5.75 miles easy in my parents' neighborhood up at the top of Ogden...lots of hills.

AEROBIC BUILDER

I met up with Bryant, Jon, and Bret F at Rainbow Gardens for a long run.  We warmed up for 4 miles down the parkway and then started into the aerobic builder.  About 1.5 miles in I rolled my ankle pretty badly.  After a quick stop we were back at it, but I think that ankle is going to be sore tomorrow morning. 

After about 4 miles Bret's calf started cramping a lot so he turned back.  Bryant, Jon, and I continued the run and we ended up doing 13 miles at a 5:55 avg (Jon did 12).  I wanted to do 14 miles originally but the last few were uphill into the wind and I was struggling to keep it under 6 minute pace.  I was pretty spent; no fuel in the tank (I think the real problem is that the tank never got fully re-filled after Thursday's hard workout).

Overall I am happy with the run, it would've been nice to get one more mile in.  But in the long run there isn't much difference.  Either way it was a solid run and I think these are helping my fitness level.

Bryant was solid today and could've done that last mile but he stopped with me.  Jon stopped a mile earlier but he's in the best shape of his life and is doing awesome!  Now if I can just get him to sign up for a race finally!