Fly on the Wall

Same interval ladder as previous weeks.  

Here are my times as compared to previous weeks (most recent to the left).  I didn't wear a heart rate monitor and was not running as fast as I could, so this means nothing...

1/4- 5:58, 6:08, 6:10, 6:03, 6:09, 6:10, 5:59, 5:52

1/2- 6:03, 6:05, 5:59, 6:07, 6:09, 6:05, 6:07, 6:57

3/4- 6:05, 6:05, 6:05, 6:09, 6:09, 6:12, 6:06, 6:08

3/4- 6:08, 6:05, 6:06, 6:08, 6:09, 6:12, 6:03, 6:07

1/2- 6:06, 6:07, 6:06, 6:03, 6:06, 6:17, 6:08, 6:10

1/4- 5:46, 5:53, 6:00, 6:02, 5:56, 6:04, 6:08, 5:56

°F           79°  88°    79°   80°   76°   88°   69°   69°  

Over and Done!!  Next week I switch to long intervals at sub 6:40 pace. 

Late afternoon run on JRP.  Not super hot, 87°, but muggy.  Legs feel dead.  I feel tired and super duper slow.  Maybe I should take tomorrow off or at least not run my tempo run?

After yesterday afternoon's slog I wasn't sure I wanted to attempt, and fail, today's pace run.  But I decided to warm up and then decide.  After a slow warm up, I decided I might as well get it over with.  I'm in the field the next two days and it might be hard to get a run in....  I kicked but running up that canyon and did not totally fade running down. 

Uphill this week vs. last 4 weeks.

7:25    7:45 / 7:28 / 7:39  /  7:38

8:01    8:28 / 8:33 / 8:15  /  8:18

8:11    8:49 / 8:36 / 8:36  /  8:36

8:17    8:34

ave  7:58   8:39 / 8:12 / 8:10  /   8:10

Downhill

6:39    6:31

6:14    6:21 / 6:12 / 6:19  /  6:16

6:18    6:17 / 6:15 / 6:16  /  6:24

5:55    6:07 / 5:57 / 5:57  /  6:08

ave 6:16     6:19 / 6:08 / 6:11  /  6:16 

Run ave. 7:07    7:21 / 7:11 / 7:13  /  7:16 

Dino quarry with paleo for work.

EZ

EZ City Creek.  

EZ City Creek again.

EZ JRP

JRP 83°.  Goal was 3 x 2 miles at <6:40 pace with 1/2 mile recovery.

6:38, 6:39

6:40, 6:38

6:39, 6:48  Bummer.  I just couldn't maintain the pace.  Maybe it was the heat?  83 is not too bad for running ez, but too hot to run fast.

EZ JRP.  Tired.

Uphill this week vs. last 5 weeks.

7:44 / 7:25 / 7:45 / 7:28 / 7:39  /  7:38

8:09 / 8:01 / 8:28 / 8:33 / 8:15  /  8:18

8:16 / 8:11 / 8:49 / 8:36 / 8:36  /  8:36

8:16 / 8:17 / 8:34

ave 8:06 / 7:58 / 8:39 / 8:12 / 8:10  /   8:10

Downhill

6:40 / 6:39 / 6:31

6:23 / 6:14 / 6:21 / 6:12 / 6:19  /  6:16

6:18 / 6:18 / 6:17 / 6:15 / 6:16  /  6:24

5:56 / 5:55 / 6:07 / 5:57 / 5:57  /  6:08

ave 6:19 / 6:16 / 6:19 / 6:08 / 6:11  /  6:16 

Run ave. 7:13 / 7:07 / 7:21 / 7:11 / 7:13  /  7:16 

Not my best week but I got it done, and did ok, even good enough. 

City Creek ez.  some slog miles, especially going up.  But overall better than expected.  Felt pretty good toward the end. 

City Creek EZ.

EZ JRP

JRP ~75°.  Goal 3,2,1 intervals at <6:40.

1/4 warm up.  

3- 6:36, 6:39, 6:37, (+527ft at ~6:13 to make it a 20:29 5k).  Not a walk in the park but didn't feel too bad. 1/2 mile recovery.

2- 6:40, 6:36.  1/4 mile recovery.

1- 6:38. 

1/2 mile cool down.  

JRP.  A nice enough run today.  I listened to a decent book.

Uphill this week vs. last 6 weeks.  Added one mile.

The added mile has some steeper sections so I'll consider this run a success.  My left ankle is a bit sore as is my right quad (probably I'm compensating with the quad?)  I feel like I may be running on the edge of what I can do speed work and hill wise without getting hurt?  

The final couple of miles on this run I got into a groove where my legs kept turning over even though my muscles felt like jello.  That was kind of cool.  Except for the final mile or so I think I was running at an aerobically sustainable pace (maybe this is post run wishful thinking).  Not sure how long my legs could hold out at this effort though.  A taper will sure help.  

EZ downtown and City Creek.

EZ.  City Creek.  Felt ok. Not as tired or sore as Friday.  The day off did me some good. 

JRP.  3 miles with a coworker.  It has been really warm as of late.  But I know that will come to an end too soon.  

JRP ~88°!  Goal 3,2,1 intervals at <6:40.  Stopped to wet my shirt in the sink between intervals. 

1/4 warm up.  

3- 6:35, 6:34, 6:37 (last week @ 75° 6:36, 6:39, 6:37)  1/2 mile recovery + shirt soaking cool down.

2- 6:39, 6:38 (6:40, 6:36)  1/2 mile recovery.

1- 6:35.  (6:38) 

0.7 mile cool down. 

I'm surprised I got these done.  They got progressively shorter and harder, maybe because of the heat.  Though I cooled down a lot between them.   

JRP EZ.  95°.  Plenty warm, but any day that will change. 

Average low for this date is 61°.  This morning's low was 78°!  It was 81° by the time I finished my early morning run.  Sheesh!  

Uphill this week vs. last 7 weeks.

EZ City Creek.  Had to take a detour into the canyon due to a minor landslide that closed the road.  Tired legs but felt pretty good overall.  

EZ.  Downtown, City Creek.

ez on JRP

Early am run.  No time for my normal 6 miles of sub 6:40 pace so I warmed up then ran from capitol to Memory Grove, recovered, then ran back.  Pretty close to the Leprechaun Lope (and others) 5k route.  This is a hilly route.

splits- 7:07, 6:41, 6:09, ~5:57 to finish.  20:34/ 6:37.  (more down than up)  1/2 mile recovery.

          8:25, 7:33, 6:38, ~6:06 to finish.   23:15/ 7:29 (more up than down)

 Some ankle soreness.  Didn't feel great about these. 

too much time at work.....  no run.