running for my mind

I felt like this was a solid week and things are coming together in the mountains. I got workouts in and a long run Saturday. Consistent higher mileage with a little more time on my feet. Elevation was up a bit as well from last week. This week is going to be an aggressive one with two midweek workouts and then a back to back on Friday and Saturday. Looking forward to it.

Week Summary
6 days - 1 double - 5 trial - 1 road - 1 treadmill
Miles 76.68
9,694 ft - (12,620 ft of drop)
12:55 on feet

8 - 965 ft. - 1:25 on feet

East Mountain Wilderness Park out 4 miles and back. Nice cool(er) morning. There was an enormous rainbow out to the west that spanned almost the entire valley. It only lasted a minute or two, but was like no other rainbow I have ever seen. Reward of rising early and getting out there today I guess.

PM - 4 - 0 ft. - 36 min. on feet

Easy shakeout of the legs on the treadmill. 

10 - 1,407 ft. - 1:38 on feet

Workout of 3 x 15 minutes at a decent effort on rolling trail. I figured East Mountain Wilderness Park out and back would be perfect for this. It has lots of runnable up and down. Goal was to have the interval effort be just slower than marathon. I think I probably pushed it a little harder than that though. It was still very controlled and was a good workout. I felt really strong this morning. Roughly 5 minute active recovery in between. Nice to practice the transitions from up to down to flat etc and holding momentum and effort.

9.2 - 1,362 ft. - 1:43 on feet

Easy solo run. Lost in my thoughts.

8 - 1,923 ft - 1:21 on feet.

Revisited the 3 mile time trial this morning up Farmington Canyon and the singletrack. It has been a month since my last go at it. I was hoping to have improved over the last month. If not, what have I been doing? Turned out well. There was a head wind again, but maybe slightly less than last time. About the same conditions.

Right from the get go I knew my legs were feeling stronger. I figured I could keep mile 1 under 10 minutes. Miles 2 and 3 are then on the single track. Happy to have been faster on each of the 3 miles. I was not as spent at the end as I was last time either. All good signs. Now on to tomorrow's mid-long run and going back-to-back on Saturday with a long(er) run.

Mile - Today  -  June  -  Gain
  1       9:44       10:20     535 ft
  2       10:50     12:09     528 ft
  3       11:53     13:11     554 ft

15 - 1,814 ft - 2:28 on feet

Out and backs to go into tomorrow's run on tired legs. I just kept singing in my head "Pioneer children sang as they ran and ran and ran!"

Happy 24th to all the Utahns out there!

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|                   |                 _
| __        __  |___  ____/  \
|/    \__ /     \ |      /|  ___  | 
 \__/     \ __/          //       \\
 

26 - 5,761 ft. - 5:23 on feet

Alarm rang at 2:05 (and that was not even close to the worst part about this morning.

Lamb's to Brighton and back. More later, but short version is my headlamp all but died at mile 3ish. I went off route and was lost in thick bushes and trees. Ended up with slaughtered legs and running by the light of my phone for over an hour. Pulled out of the rut when the sun came up but then I rolled my ankle slightly. Was hesitant on the downs because of it. Still felt strong and it was good time on my feet with good elevation. Little bit glad that's over though.