I wanna go fast!

Very easy run. Got the uphill out of the way at the beginning. Cruised around a bit enjoying the day. Finished in 1:10.

Got great sleep last night. Went out for an easy loop around Liberty Park after waking. Nice relaxed pace. 30:15.

Headed over to the Avenues to do a 10x30s hill rep work out. Each sprint was about 90% max effort and 0.1 miles. Rested 3 minutes in between each rep. 35:40 not including rest time at the bottom of the hill.

Slept terribly last night. Needed to get out for a run to clear my head and get ready for Saturday's 10k. Hard mile-long climb in the beginning. Very slow pace. 48:10.

Warm up of 1.34 miles and warm down of 4.56 miles with a Rob, Fritz and Kevin. After about 4 miles of the warm down I had to fall back and walk for a bit. I probably should have grabbed a banana or honey sandwich immediately after the race!

 Went out at 5:45 for the first few miles, which is exactly where I thought I should be. But, my endurance apparently isn't where I thought it was and I ended up trailing of from the pack of guys battling for 2nd (Fritz was way ahead of the rest of us) around the 2.5 mile mark. I made a couple of charges for 5th place, and even overtook him with a quarter mile to go, but I couldn't sustain it and faded back to 6th. This just reinforced the fact that I need to be getting in more aerobic work every week if I want to improve the way I would like.

Took Sunday off because I felt sick and the weather was pretty bad. My sleep has been bad since Thurs which hasn't helped in the recovery from Sat's 10k.

 Super easy mileage today. 66 mins to run just over 7. Finally loosened up towards the end and ran an 8:08 final mile.

First two miles were mostly uphill, with the rest being downhill or flat. Each mile was 8:10 pace give or take 15s. Time: 49:42 

More easy mileage. Made a conscious effort to slow myself down at numerous points. Fastest miles were in the middle, probably because those were the only "flat" miles and my calves are still a bit tight.  1:24:40 total / 8:11 pace.

Out to Liberty for 5 laps on the mulch path. Easy 8:15 pace for the first 8. Finished the last 3+ @ 7:45 pace. Fighting a bit of a head cold from 5 days of poor sleep with the SLC 10k sandwiched in the middle. Hopefully it's clear by this weekend.

Total time running 1:28:51 / 8:10 pace.

Faster during the beginning and for the last 3 miles. Wanted to get in 12, but still feeling the effects of this head cold. Thought taking Friday off would be enough. 

Total 1:17:52 / Pace 8:03 

Finally felt good when I woke up today and got in the long run I've been trying to do. The two mainly uphill miles that were early on were 8:20 pace. Last 6.5 miles were 7:40 pace. Rest were just under 8:00

 2:02:13 /  7:52 pace

Best I've felt in weeks. Run went rather smoothly, 7:38-7:47 pace for the first 7 miles then finished: 7:32, 7:20, 6:56 and 6:28 pace for the final 0.6 miles. I need to double up tomorrow and Fri to make up for the two days I took off this week. Saturday's race is going to be treated as a training day for me: probably steady state pace (~6:20) for the first 7+ miles and then try to finish 5:45 / 5:30.

 Total 1:19:54 / 7:31 pace 

One of those days were it was tough getting motivated.

49:49 total / 7:49 pace 

Didn't push the pace, just focused on the run itself. Felt much better today. After further consideration, probably won't push the final two miles so hard tomorrow and will just treat the whole run as a SS/Threshold run... but convincing myself to NOT race at the very end is going to be easier said than done.

 2:02:03 / 7:53 pace 

Well, that was fun? My goal (prior to knowing just HOW WINDY it was going to be - 25mph seems to be the common number, but I can't find gust speeds) was to run 6:20 +/- 5s for the first 7 miles and see what happens on the final two - this should be around my steady state pace for Greg McMillan fans or my tempo pace for Jack Daniels fans. I was extremely pleased with my results today:

6:19, 6:26, 6:22, 6:20, 6:19, 6:42 (HELLO WIND), 6:40, 6:24, 6:20 and 6:12 for the final .34

for 6:25 pace overall. I was very relaxed in the early going. I had to monitor my pace fairly closely, because I was starting to get the urge to race. I reminded myself of how much mileage I've been adding these past few weeks and that there is nothing to really be gained from racing a 15k all out right now. I stuck around long enough to run a couple of cool down miles, and eat some bread and honey, before heading home to a much needed ice bath!

Got an amazing night of sleep, which was a concern since I slept awfully after the 10k. The legs felt slow, but they don't feel sore. Did 5 x 75% strides on my final mile at Liberty.

50:59 total / 8:21 pace 

Feeling stronger everyday. First five miles were ~8 min pace. Caught a tailwind and downhill for the next three: 7:20. Settled in at 7:35 +/- for the next 8 miles before slightly pushing it on the final mile for a 7:17.

Runs like this definitely require two bowls of ice cream for proper recovery :)

2:11:20 / 7:41 pace

Feel pretty good overall today. Shorter run, but with 400' of climb on mile 3. Other than that the effort was nice and relax. Signed up for the Running of the Leopards 5k, looking forward to running on a fast course.

55:09 / 7:48 pace