Happy trails

w abs

w abs

w abs

on treadmill :( but fast. + abs

up city creek + abs

6x800=2:45, 2:48, 2:51, 2:52, 2:52, 2:54 indoor track plus abs

+ abs

+ abs

up city creek + abs

not easy-- in the snow in PC, but beautiful clean air

park city

1 lap on one lap off in the BYU indoor track.  On laps: 0:58, 1:00, 1:00, 1:00, 1:00, 1:00, 1:00, 1:00, 1:01, 1:02

no smog!!!

mile=5:53, 5:52, 800=2:50

5:53, 5:53, 2:50

1 mile= 5:36, 8x 1 lap indoor track (0.2 miles)= 1:01, 1:01, 1:01, 1:01, 1:02, 1:01, 1:01, 1:02

Slowest 10K in a lot of years.  Snow storm and windy.  First 3 miles were 5:55-6, last 3 into the wind were 30-50 seconds slower.  Note to self: First day I wore the Saucony Mirage 4 for testing.  They're awesome.

800x6= 2:52, 2:50, 2:48, 2:50, 2:49, 2:52

3x 1 mile= 6:01, 5:54, 5:55  Wow.  I've slowed down a lot... time to get back into shape!

7:08 ave pace

3 miles at 6 min pace on treadmill

30 sec on 90 sec off x 15.  No idea how fast.

3 mile= 18:36, 3 mile= 18:40

400x 8= 1:20, 1:21, 1:20, 1:20, 1:20, 1:19, 1:17, 1:20 Then 2x 800 with second lap faster than first.  800= 2:50 (1:26 + 1:24)  800=2:48 (1:25, 1:22) plus 2 laps of strides

6 miles at 6:20 pace

messed this up --wrote on wrong day--7x800s= 2:53, 2:51, 2:50, 2:49, 2:50, 2:51, 2:52

600x8= 2:03, 2:04, 2:04, 2:04, 2:05, 2:03, 2:04, 2:05 plus 2 laps of strides

plus bike 10 miles

1200x4= 4:26, 4:25, 4:24, 4:22 on the provo half course. plus a few 200s. and warm up and cool down. and bike 10 miles

first run w saucony omni

2 mile warm up up Provo canyon.  5 mile tempo 5:51, 5:47, 5:55, 6:10, 6:15  3 cool down back up the canyon.  Ran in the Omnis

John's penny sponge bob workout.  It was about 700x8, but it changed every time.

7:15, 7:08, 7:15, 6:54, 6:47, 6:34, 6:45, 6:40 ish... I'm not remembering exactly, but it was around there.  Good times on the Lehi course. Plus 10 miles on bike for commute

Megans, memory grove, up through city creek and down through dry creek

ON the path

in cancun on the beach

in Cancun on the beach sand

city creek canyon to mile 5 and back down to my house

600x8= 2:05, 2:05, 2:05, 2:03, 2:03, 1:59, 2:05, 2:05

sponge bob penny game workout-- something like 8x750 at some pace faster than 6 min mile

city creek

trail run

4x 800, 400, 200= 2:55, 1:22, 34, 2:50, 1:21, 36, 2:47, 1:19, 36, 2:50, 1:20, 37

1600= 5:55, 1200=4:20, 800=2:50, 400= 76, 200=36, 200= 36, 400=78, 800=2:51, 1200=4:30  

4x800=2:52, 2:53, 2:51, 2:49

2x1mile= 5:51, 5:51

4x800= 2:55, 2:50, 2:54, 2:51

red rock relay!

Red rock relay!

plus 35 mile bike from denver up  lookout mountain

1 mile= 6:07, 1200=4:28, 800=2:28, 400=1:23

1=6:04

plus 26 mile bike ride

plus 35 mile bike ride

1 mile= 6:13, 2x 800= 2:55,2:50, 4x 400= 1:24, 1:24, 1:22, 1:22.  Still not getting faster. I don't know if it's all the bike riding I'm doing or the altitude diff or what, but I hope I get faster again soon. 

 2 miles = 13:32

8 miles average pace= 7:05. The rest were a bit slower neighborhood exploring.

4x800= 2:50, 2:49, 2:50, 2:51; 4x 400=1:16, 1:21, 34, 35, 34, 36, 100=16

4x 800= 2:46, 2:46, 2:45, 2:45

miles= 5:54, 5:53 800=2:48

plus 20 miles bike

1milex2= 5:49, 5:48  800= 2:47

1 mile x 2= 5:42, 5:45 + 1x 800= 2:46

5:39, 5:45

4x 800= 2:56, 2:52, 2:50, 2:52 First run in the Omni 13 2014