Run like a horse

Time 1:21:55

Avg pace 6:49

This was my first solid workout since my foot started giving me problems. I was a little nervous that it might act up when I was 6 miles form home but I hardly feet a thing. I think my foot problems are behind me. I was targeting a low 7 min pace for this run but I started feeling a little frisky and just let it go. I guess it was all the unspent energy form my low mileage week I had.

11 x 400m w/60sec rest

2.00 mile warmup

Time	Avg HR	Peak HR	Rest HR
1-1:10.9	148	173	145
2-1:11.4	159	178	152
3-1:11.2	163	182	159
4-1:11.0	166	184	161
5-1:11.7	166	185	162
6-1:12.0	168	186	162
7-1:12.9	166	184	164
8-1:12.3	168	185	166
9-1:11.0	171	187	167
10-1:12.0	171	185	167
11-1:13.3	171	184	163

 I was hoping to get 12 done but I stopped after nearly puking on number 11.  I would have liked to see more of a negative split to the workout, but I think I got a little excited at the beginning and went out just a bit too fast. However, I did bring my average time down form 1:15.6 on August 3rd to 1:11.7 today. When I compared the HR form Aug 3rd I noticed that some of the gains are due to increased fitness and some of it is due to just working harder today.

Time 1:04:11

Avg pace 6:58

Today was just a nice quick, get it done, nine miler. I went on a course that I don't usually use, so the change of scenery was nice. I also didn't do a morning run today due to the taper for the SoJo Marathon. It feels a little anticlimactic starting my taper after such a bad mileage week due to my foot last week. I can't make up for that. I'm just going to move on with the plan.

AM 

2 miles w/jogging stroller 

Time 14:20

Avg pace 7:10

I feel odd doing a run this short but I only have 10 miles to work with today. So my choice is use 2 in the AM or do only one run today.  I choose the 2 run option. 

PM

8 miles

Time 53:17

Avg pace 6:40

I wanted to get a little marathon pace work in. So I went to liberty park so that I wouldn't have to deal with any stoplights. I started out with a warmup mile then went into marathon pace, or a little faster, for 6 miles then rounded it out with a cool down mile.

When I started I was running about 20 feet behind a guy for the enter first mile. I didn't think much of it, so when the time came I eased into my pace at the one mile point. I passes the guy that I was running behind, then he quickly passed me back. Hmm... that's odd, I thought. Within about 100m I passes him again without really trying. Sure enough, here he comes sprinting past me again. I smile to myself and think, O this is going to be FUN! When I caught him again I looked at him and said, “nice job, your really working”. He replied, “ya, I don’t know if I can keep up with you”. I reassured him that he could, knowing full well that I’m going to be doing this for 6 miles before I slow down. I made it a goal to keep him with me as long as I could. Every time I would pass him I would do my best to spur him on, then he would pass me back. This went back and forth about 10 times. Then when I passed him he didn’t catch back up. A little while later I hear him yell form behind me, “DANG IT!!” That was one competitive

AM 

6.19 miles with Jogging Stroller

Time 45:28

Avg pace 7:21

I started this run at Sugarhouse Park. I haven't run the park since 1997 during the high school cross country championships. I had forgotten how hilly the park is. After one loop I decided that it was a bit much for a jogging stroller on an easy day. I left the park and ran the neighborhood for the rest of the run. Good times. 

PM

3.83 miles

Time 27:51

Avg pace 7:16

I am really noticing the cut in mileage due to the taper for my marathon. I only scheduled 10 miles for the day and my AM run went longer than I had planned on, So all I get tonight is a little 3.8 mile leftover. Still a good run though. 

Time:36:10

Avg pace 7:14

I got up very early to do this run before my wife went to work, and it felt like it. I think I sleep-ran through most of it. My wife and I have always taken a fall trip up the canyon to Park City to see the colors change, have dinner, and then walk up and down Main Street. As usual this was well worth getting up early to make sure the run didn't get in the way of the evening.

I only did 5 miles because I am saving up the rest of my taper miles this week for a 15 miler tomorrow.

Time 1:44:11

Avg pace 6:57

I really didn't want to push this run so I was surprised when I ended up with a sub 7 average. I was not very happy with the gels that I used on this run, but I'm glad that I did. Now I know not to use the same gel on my marathon.

During this whole morning all I could think about was the Saint George Marathon what was going on down there, where people were in the race, how everyone was doing. I ‘m so jealous! I can’t wait to read all the race reports. Congratulations, to all those who ran SGM today!