Slow to fast

I did a 4-mile tempo this evening on the Sandy Rail Trail.

6:44, 6:52, 6:49, 6:39

I wasn't very steady on my times but I felt good. And no knee pain.

I need to figure out my next race. Initially, I wanted to do a trail run but with my IT band problems it's probably better to do a flatter road race.

6 miles this evening. I ran a slightly faster pace than normal because I felt rested.

I ran my Wasatch Blvd loop backwards from the south. From this direction it felt like there was a lot more elevation gain (900 ft). The wind was really blowing and my headlamp made it easy to see all the dust I was inhaling. Surprisingly I had no IT band pain. My knees are a little tender but it's just because I haven't done a lot run in a while.

Lunch run from work.  I felt really good and went a little faster than my usual easy runs.  

I need to start doing 8-10 miles on Mondays.  I'm well rested from my Sunday off and I need another longish day.

1600m with 400m jog plus 4 x 400m with 200m jog:

5:55, 1:32, 1:28, 1:27, 1:22

Workout was a good one. I'm glad I was able to do some negative splits on the 400s after the faster than planned 1600m. And no knee pain.

I was initially planning on doing the Timp Trail Half at the end of this month but I don't want to stress my knee too much. I'm going to do some 5ks instead in the next couple of months.

4 miles in the evening.

5 mi tempo tonight.

6:52, 6:46, 6:47, 6:46, 6:44

I'm pleased with these times. I was trying to keep close to 6:50 but it felt fine just a touch faster.

Knee feels fine, but I think I pulled my left hip flexor a couple of days ago playing frisbee. It doesn't really bother me except if I quickly accelerate.

I took Friday through Sunday off and just ran 4 miles today at lunch.  My hip didn't hurt during the run but I could feel that any quick acceleration could strain it again.  I need to take it easy.

Three miles around the BD 5k loop.  This was a short run because I wanted to make sure not to strain whatever hip flexor muscle was hurting.  It felt good and now I think I could do a track workout or a tempo.  I won't be playing frisbee all week so that will ensure I don't accelerate too fast.

5 mi tempo

6:41, 6:47, 6:44, 6:46, 6:43

Felt good but my hip was a bit tight. No pain.

6 miles in the evening along the Sandy Rail Trail.

6 x 800m with 400m jog
2:55, 2:57, 2:58, 3:00, 3:02, 3:11

How about some positive splits.  Not intentional.  The last two laps were extremely difficult for me.  I just blew up at the end.  I did the workout at the hottest time of the day (4:00 PM) on the hottest day of the week (78° F) and didn't bring any water.  The heat killed me.  My HR monitor recorded the highest rate ever at 195 bpm.

Had a nice slow jog on Saturday night on a new route.  It was very pleasant.

The 8 x 15s strides Andrea had me do went very well.  I rested until about 105 to 107 bpm before each interval. I was able to focus on form.

I did a few miles in the evening.  I really need to start running in the morning and I've got to get out of the habit.

I ran the 3rd annual BD 5k today in 19:36 (5:55, 6:33, 6:33, 0:34).  I beat last year's time by 3 minutes.  It's a tough course that loops around BD.  The hardest part is a 3-4% grade that you hit twice.  There was also a bit of a southerly wind that we ran against right after the hill.  

10 miles in the morning. With all the time off (I haven't run since Wednesday) I felt really good and ran a bit faster than normal, about 7:30. At he very end of it I felt just a twinkle of pain in my knee.

4 x 1200m with 400m jog.

4:33, 4:30, 4:30, 4:30

I probably could have gone for 4:25 or faster but I was worried about tweaking my knee. Luckily no knee pain this morning.

5 miles this morning.

Could everyone please set your sprinklers to run sometime before 6:00 AM?  And do we all really need to be watering the concrete and asphalt?  How can it be 2014 and our society hasn't figured these things out?

3 mi tempo
6:35, 6:34, 6:37

The instantaneous pace on my watch is usually pretty good: not too sensitive so that's jumping all over the place but gives me a pretty good idea how fast I'm going. This morning it seemed to be a bit slow to react to pace changes. I should have been looking at average lap pace but I don't usually have trouble with the instantaneous pace. The other problem was that my legs kept wanting to go faster than planned and I didn't have a great feel for 6:40 pace.

7 mi this morning.

I had a full Saturday and couldn't run in the morning so I wanted until 10 pm to go. But it was very hard by then to find the motivation. I had been up late on Friday I was super tired but the run went well. It was just a little shorter than I had hoped.