Running For Trevor

5 mi wu up Provo canyon and then 3 x 1 mile + 3 x 1 min on/off. 90 sec jogging in between mile repeats 6:05, 5:51, 5:47. 1 min ons were 5k effort....pace probably did not reflect effort I was kinda toast.  I'm pretty happy with how my legs responded after a week of really easy running. I needed the break mentally & physically but I'm feeling really good and excited to train hard the next couple of weeks and push my limits a bit. The harder the workouts get the easier the recovery will get. I want to stay healthy and not get burnt out. 

AM:  6.7 mile recovery run in the orchards with Julia, 8:40 pace.

PM:  45-50ish minutes on pipeline trail with Josse & Janae.  I really have no idea how far we went so I'm guessing 4.8 to round out my mileage. :)  Beautiful afternoon!

5:30am track workout at Orem HS with Josse & Janae.  3.25 mi warmup/3.75 mi cooldown.  We are all planning on racing this weekend and Jos is only a week out from a marathon so we wanted a lighter workout and decided to copy Allie's wo from Sunday.  Thanks Allie!

2 x 400:  82, 83

2 x 800:  2:54, 2:48

4 x 200:  37, 37, 37, 37 ~ these are all a guess but Janae hit all 38's and I was about a second ahead of her.

200 active recovery in between everything except the 800 where we did 400 recovery.  I felt great today.  My watch is completely worthless in the dark because it does not light up so my biggest issue was figuring out pacing with nothing to gage off of.  In hindsight this was probably for the best....

20 min core/pushups

7 mile orchard loop with Julia, 8:10 pace.

AM #1:  9 miles in the orchards, 7:23 pace.  First 3 mi wu with Julia & then she split off.  Jen is still wisely recovering from SGM but was nice enough to track time and encourage me through my workout.  10 x 1 min on/off intervals.  I'm not sure what pace I was going but I felt really strong.  I just jogged back to Jen on the breaks and then she yelled at me when I hit my 1 min.  So thankful for Coach Hughes this morning! :-)

AM#2:  30ish minutes out on the trails up above Provo by the Y with Julia, Janice, & Francis.  Gorgeous morning and so fun to just soak it all in and catch up with these ladies.

8.5 miles easy, 7:58 pace.  First 7 with Jen and then I picked up Zoey pup for the last 1.5.  The days of my frozen fingers not functioning have officially begun.

I really wanted a good 6 mi tempo and this very low key race was close to home and seemed to fit the bill.  I waffled back and forth about whether to register or not but woke up Sat morning realizing I was pretty unmotivated to run a tempo on my own so I paid $30 for a tempo workout.  I kind of wanted to run the entire course as a warmup but I did not have time and only got about 4 miles in.

I ran about exactly what I expected but I would have liked for it to have a felt a bit more comfortable.  I was aiming for 6:10-6:15 pace and finished in 38:28/6:12 pace.  The course was a bit tougher than I anticipated and I was coming off of a pretty hard week of training so I really can't be too dissapointed.  Now to just run 5-6 seconds per mile faster than that at SC half.....

Fleet Feet really does put on good races and I always enjoy participating in there events.  The courses are always honest and accurate which makes me incredibly happy.  I also ended up winning a GC to the store so I guess the $30 tempo workout was worth it. :)