Running For Trevor

7 mile recovery run, 8:23 pace. I am pathetically sore from the 5k yesterday!

9.5 mile trail run with Bec & Josse, 8:37 pace.  The first mile of this trail is absolutely terrible and makes me want to cry every single time.  But once you get past that first mile it's beautiful and totally worth the climb.  Fun morning with great company.

PM:  3 miles easy on the SF riv trail, 8:03 pace. 

12.5 around the Orchards with the birthday girls Amber & Jen.  Jen & I wanted some tempo miles and planned 2-3 x 2 miles.  First set was 6:30, 6:23, 1 mile steady with amber and then 6:24.  We both kind of felt like we were forcing the pace so we pulled the plug on the workout.  I'm coming off a hard race Sat and a trail run yesterday so this was good enough and I'm glad I didn't push through because I may have been digging myself into a hole.  Amber needed 15 miles for the day so since I had extra time I ran with her until she hit her 15. 

7 easy miles + a few strides with Jen & Amber in Salem, 8:02 pace.  We ran the Salem 5k course and it is a tough one.  Salem is hilly everywhere so that is really no surprise.

I've been wearing the hokas for about 60% of my runs the past 3 weeks and I am really starting to love them.  Hokas + trails + more slow recovery/low impact running = much happier feets! :)

PM:  4 miles easy in Payson 8:03 pace.  Windy!

Track workout today.  Miscommunication with Jen & she ended up at Salem track and I was at Payson track.  Apparently some people are asleep when you text them after 11pm.  I really should try and get more sleep.

Anyway I felt pretty good about how the workout went.

4 mile warmup 8 x 400 (82, 84, 85, 83, 84, 83, 84, 81) + 2 x 200 (40, 39) + 1 mile @ 5k-10k pace (6:02), + 2 x 200 (44, 43).  Continuous workout with 200 meter recovery in between intervals and 400 recovery before & after the fast mile.  I felt good and like I didn't push too hard.  After a recovery day tomorrow I think I'll be ready to rumble for another hard workout Sat.

Goals for fall 2013:  sub 18:30 5K, sub 38 10K, sub 1:20 half (yikes!), Stay healthy, lift a weight, have fun, enjoy the process.  I'm excited and need help picking a fall half marathon if anyone has a good suggestion. 

8 miles easy, 8:05 pace.  Ran in Saratoga Springs from my parents house and it was definitely a run with your mouth sealed shut kind of morning.  So many bugs!  YUCK!

2.5 up southfork with AmberD and then we turned around and jumped in on the Provo half marathon race.  My friend Janae was in first place female so I decided to catch up to her and push her into the finish.  She ran a 1:25 and set a 5 min PR.  Very, very happy for her!  It was fun to run with her and the pace (~6:35) felt quite comfortable.  I would guess I got at least 10 miles in at MP which is a great workout for me without it really even feeling like a workout.  Fun morning!