running for my mind

6 easy on the parkway. 

Had a running first for me today - 2 humans (or what appeared to be humans) passed me from behind on bicycles. The human in the back looked over his shoulder as he passed, waved, and audibly spoke the words "good morning." 

Hill repeats up the road out of Memory Grove with Brayden and Scott.

After a 2 mile warmup we did repeats starting from the drinking fountain by the bridge. 1x30 seconds, 1x60 seconds, 6x90 seconds. The 90 second repeats were a quarter mile or just over. 

After the last repeat we did our cool down to the top of the road and turned around for a fast mile down in 5:09 and then an easy mile back to the track at West High. I was hoping to crack 5:00 on the fast mile, but am more than satisfied with the result on relatively tired legs.

8 with Josh on the avenues loop. We might have had 1 or so at marathon pace, but I didn't have my watch on me. I felt pretty sluggish until about mile 5 and then things seemed to loosen up a bit. 

Don't know yet what my plan is for a tempo and long run this week. Perhaps moderate tomorrow and then try and sneak in some faster miles during my longer run Saturday. 

3-2-1 at 6:31 on the treadmill. Warmup of 2 and cool down of 1.25 with .5 and .25 in the betweeners.

This was a super difficult workout. It was much more difficult than my 8 mile tempo last week. Everything about it seemed miserable, except for finishing. Here are 2 of what I consider to be contributing factors to the suckfest that it was.
1 - My treadmill is in my garage and there is no fan. It was hot! good heat training I guess. By the end, I might as well have jumped into a pool.
2 - I always feel like my treadmill is actually faster than what it displays. 6:31 felt more like 6:15 today. My breathing seemed a little labored within the first mile of the tempo and I felt like I was having to push considerably harder than 6:30 on the road. 

So, I am happy that I stuck it out because I wanted to quit many times. Though it was fewer miles at marathon pace this week, I still feel like it was a good workout.

8 along the parkway. 2 of the miles were moderately paced. I had planned on just sticking to pretty slow and easy miles but ended up running 2 miles with a couple guys that were doing a tempo run right at about the 7:00 mark.

Interestingly, I saw these same two guys 3 times this week. Tuesday they were at West running on the track, Wednesday Josh and I saw them in Memory Grove, and today they were running the parkway. They are both shooting for sub-3:05 at St. George. It was nice to finally actually meet them.

20 miles through Holladay / Millcreek along about the same route as last week. Slightly faster average this week at 7:27.

Had a couple of ups and downs during the run. Overall, I didn't feel as good as last week, but surprisingly I was actually feeling better at the end. I remember last week feeling ready to be done and feeling relieved when it was over. Today, it was obviously nice to be done, but I could have continued on had I needed to and it would have been alright.

Ran and at marathon pace at mile 10 and again at mile 19. 19 was encouraging because it has a decent climb and I still had some speed left.