running for my mind

8 easy/moderate on the parkway solo this morning. Legs never really felt snappy. Today is mine and Whit's 8th anniversary so it seemed fitting to run 8 miles. Seems pretty crazy how fast time seems to progressively fly by.

We had a good event on Saturday. Josh and Scott and their families came. We ended up raising a couple hundred bucks and everyone had a great time. 

Met Brayden and Scott for a good workout. 
12x400 at West High track this morning. 200 active recovery with 400 and a sip of water in between splits 6 and 7. I did this same workout on June 17th and my splits were...
88, 90, 88, 88, 89, 87, 88, 86, 86, 86, 80, 76 and a 32 for 200 to hit 5k.

Today, I wanted to go slightly faster and my splits were...
87, 86, 86, 85, 85, 85, 85, 84, 85, 84, 79, 73 and a 32 for 200 to hit 5k.

I think next week I am going to head to some hills for my workout instead of the track. A little hill work can't hurt for my St. George prep.

Avenues loop with Josh.

Zero calf pain.

2 up, 1 down, and 8 at marathon pace in between.

Goal was to run 6-8 in the 6:30s for the tempo. Met John at the parkway and did the 2 mile warmup. John's calf started tightening up just after a mile into the tempo so he backed off and I continued on solo. I am pleased with the workout and feel really good about where my training is right now for St. George. Averaged 6:29 for the 8 mile tempo on flat ground the entire way, aside from the 7 feet of elevation gain and loss! Splits were...

6:39, 6:31, 6:31, 6:27, 6:30, 6:28, 6:27, 6:23

Easy and not too breezy along the parkway. 

Went to bed last night at 8:40 and it was glorious.

20, 18 with Brayden. More later. Not more miles, but more of a description. 

Average pace - 7:28. Elevation gain of 857.

Met Brayden at his house and ran a big loop. West on Casto Ln. South on Holladay Blvd. Trail up to the mouth of Big Cottonwood. North along Wasatch to 33rd South. West down 33rd and North by REI. Down past Tanner Park. South on 23rd East. East up to Wander Ln. just after Olympus High and south on Wander basically back to Brayden's.