Happy trails

2 miles warm up, 3 x 1 mile: 6:13, 6:00, 6:14 and then 2 miles cool down.

5:58, 6:12, 6:17

4x 1 mile= 6:13, 6:09, 6:11, 6:08

6:13, 6:18, 6:24... blah getting back into shape slowly.  very slowly

800x 8, but hard to time since the first 3 lanes were blocked on byu track.  probalby around 2:50 each.

6:08, 6:04, 6:02, 6:07 

1.5 warm up, .25 between each and 1.5 cool down.

1200 at 4:40, 2400 at 9:40, 1600 at 6:07 and then I finished it off with a 400 at 1:29

Today I did the 6x (800 + 300) workout: 3:00, 1:01, 2:58, 1:01, 2:57, 1:01, 2:54, 1:01, 2:57, 1:00, 2:57, 58. I don't know if that's where I should be, but it's better than the 6:08's I've been doing for my miles lately. Maybe it will come back...

3x 1 mile= 5:54, 5:59, 5:58

3 x 1 mile=  5:58, 5:57, 5:58

plus bike 9 miles to work

ran landsend, and in golden gate park, along the ocean at baker beach.

 Then back in Utah --rode city creek canyon to the top from my house.  I think that makes  a 13 mile ride.

warm up 1 mile

400x 9 with 200m jog rest= 1:26, 1:23, 1:22, 1:23, 1:24, 1:22, 1:18, 1:22, 1:25

Then 1 mile at 5:58

cool down 1.75 miles

 also biked to and from work = 16 miles fast.

2400m=8:50

2400m=8:54

1600m= 5:58

plus bike ride -up city creek canyon to 3 miles up-- so 8 miles steep.

city creek canyon

1600= 6:12, 1600= 6:05, 1200= 4:26, 1600= 6:12, 800= 2:58, 1600=6:09

My attempt at Michigan miles alone.  Not too steady....

Plus bike riding Emigration canyon and to work.

6:08, 5:55, 6:09--- crazy windy.  Effort was def. the same for all miles, but wind resistance interfered.

Also biked emigration adn to work in both directions.

6x 800m:  2:55, 2:52, 2:49, 2:45, 2:44, 2:46 plus warm up and cool down.

really a hike up to half dome...no real running

Flat course, but really really hot and humid.  

threshold miles = 6:48 (uphill), 6:32?, 6:22, 6:30ish

BIKED 100 miles!

5:50, 5:58, 5:58, 5:58

with warm up and cool down.

My birthday race in SF:  prepared by eating 2 tartine pastries, a sandwich, a cupcake and a bi-rite creamery ice cream cone.  This diet is not recommended for pre race food. :-)  

 Still, it was fun and for a good cause.

cucina plua a little

mile repeats x3 approximate because things were up

about 6, 6, 6, 6 

mile repeats= 5:54, 5:52, 5:54, 5:49

1000 at 5k followed by 200 at mile pace x 6

3:36, 0:38, 3:29, 0:39, 3:28, 0:39, 3:26, 0:39, 3:28, 0:39, 3:29

hike in the tetons-- sat + sunday = 25 miles

400 x 10:  79, 79, 80, 80, 79, 78, 78, 80, 80, 79

 200 sprints-- untimed

Up and down hill miles-- did these on 11th ave from my house to Virginia street and back.

5:50 down, 6:00 up, 5:48 down, 6:10 up. jogged home.

1 mile x 4 on the track at East high= 5:48, 5:50, 5:47, 5:47

Felt good.

city creek and memory grove

 2 miles at LT pace: 6:08 and 5:58 the rest was warm up and cool down.

Race was in Cheyenne, WY at about 7000 ft elevation.  I was alone for most of the time.  The course was fairly flat though.

400 x 10= 84, 79, 78, 77, 78, 77, 78, 77, 78, 79 rest= 100m jog between each

800 x 4= 2:49, 2:46, 2:46, 2:47  200 meter jog between each

plus one mile warm up and one mile cool down and

bike ride--9 miles at park city

Plus rode emmigration canyon on bikes with Kat and Chad and Wood

2200 x 1= messed up-- didn't start my timer until 1.25 laps, so did a mile from there-- 5:50 mile

1600 x 2 = 5:46, 5:50

 1000 x 1= 3:39

plus warm up and cool down.

plus 7 bike

400= 1:20

800x5= 2:43, 2:44, 2:40, 2:46, 2:47,

400= 1:24

With Josh-- 5 x 1000s= 3:26, 3:28, 3:28, others unmeasured, ran 3 min as fast as could and then jogged 

mile repeats:  5:51, 5:53, 5:53, 5:56

 I need a 5k around here somewhere....  Suggestions for a USATF certified route?

4 continuous miles on the track.  First 6:12, 6:08, 6:11, 6:10.  Felt strong. 1.5 warm up. 1.5 cool down.

4x 1 mile= 5:50, 5:48, 5:52, 5:54

 1.5 miles warm up, in and out 400 for 4 miles, and 2 miles cool down.

1:36, 1:21, 1:43, 1:22, 1:43, 1:24, 1:44, 1:23, 1:44, 1:22, 1:45, 1:23, 1:43, 1:24, 1:43, 1:24

47 minutes for 7 miles

first 8 with group-- average 7:59  second half was average 7:30 pace-- so overall 7:45-- all hilly-- foothill down wasatch-- back up to 11th firestation and back down.

4x1 mile repeats 5:37, 5:40, 5:40, 5:43

1 mile warm up.  Then planned to do 8 miles at 6:20 pace, but1st= 6:02, 2nd= 5:52, 3rd=6:15, 4th=6:34, 5th=6:19, 6th=6:32, 7th=6:14, 8th=5:53.  That was because it's not a flat course-and the wind coming out of city creek was strong-- downhill= fast and up= slower.  Average 6:14 pace. 1 mile cool down.

had flu the day before-- lots of vomiting etc. , and HOT when I ran... slower than I would have hoped: 7:45 pace

8 x 800 with 2:15-2:30 rest: 2:42, 2:42, 2:43, 2:42, 2:43, 2:44, 2:44, 2:45

5 miles continuous -- 5:49, 5:49, 5:45, 5:55, 5:58

7:14 pace average-- first mile was 8:15 and the rest were low 7s or a little under 7.

7:35 average-- up city creek, down wasatch

5 x 1200: 4:15, 4:05, 4:13, 4:16, 4:13 jog 1 lap between to 3:00 min rest

10 x 1000=3:39, 3:37, 3:38, 3:37, 3:38, 3:39, 3:37, 3:39, 3:38, 3:39

2:42-- up and down city creek, to capitol and back, to V and back, an extra out and back to make it 22. In other words-- hills.

4x 1 mile= 5:46, 5:44, 5:42, 5:44  with 2 laps rest between each

9 miles on flat--planned 6:20 pace.  Actual: 6:11, 6:13, 6:15, 6:15, 6:22, 6:17, 6:13, 6:16, 6:24=average 6:17.  all alone-- hard.  56:42

7:30 pace 2:31

7x 800 + 1 400= 2:42, 2:44, 2:44, 2:45, 2:44, 2:43, 2:44, 400=1:21

5 miles tempo loop Provo- 6:12 average (31 minutes).  hard today.

5x1200 w 3m rest= 4:14, 4:14, 4:13, 4:11, 4:13, 4:14

in Nice, France-- at sea level.  average 7:20 pace

fatigue intervals: 8 miles followed by 3x 1 mile= 5:40, 5:47, 5:47

5 miles 6:02 average-- I think they were 6:05, 6:07, 5:48, 5:57, 6:10

8x 800= 2:41, 2:44, 2:44, 2:44, 2:44, 2:42, 2:44, 2:43

10 min at 5 sec faster than tempo: 5:57, 5 min jog, 5 min at 5:45, 5 min jog, 3 min at 5:35 pace, 2 min at 5:30 pace, 1 min at 5:12 pace.

Did it as a tune -up not a race.

4x 1 mile with 4 min rec. 5:41, 5:43, 5:46, 5:46