Just Keep Runnin'

12.25 1:32:51 161/182 - Track 3x2mile @MP (shooting for 6:46/mile - average was 6:41) with 1/2 mile recovery.

1.875 15:25.5 141 wu

0.25 1:52.6 151 wu 

6:44.2 170

6:37.0 177

0.5 4:16.1 162 recovery

6:43.8 173

6:37.0 178

0.5 4:20.9 153 recovery

6:43.9 171

6:40.3 174

0.5 4:16.3 162 cd

0.75 6:24.1 155 cd

1.875 16:09.2 154 cd 

Last week must have taken a small toll.  After subtracting out 50 bpm (for resting heart rate) my heart rate for the time/distance was about 1.8% higher for the same run as last Monday.  Only the first 0.25 and the last recovery followed by 2 miles were better this time.   I guess it could have been all the food and fun from the weekend...

8.6 1:12:16 151/163 Logan River Trail

8:50.2 142

0.76 6:51.6 151

1.04 9:52.9 151

1.25 11:02.6 154

0.25 2:27.0 159 

0.25 2:23.0 153

1.25 9:48.0 150

1.04 7:38.7 151

0.76 5:58.9 151

7:23.5 154 

I don't feel sluggish or anything, but this was another run that wasn't as good as last week...In fact, it was about 5.8% worse for HR.  It may have to do with a calorie deficit yesterday.  Hopefully I can get enough food today to compensate for basketball tonight and still have a good run tomorrow.

9.5 1:19:37 154/163

1.875 15:06.0 146

0.25 2:06.2 150

8:25.9 153

8:20.0 155

8:11.5 159

8:14.1 160

8:19.1 159

0.25 2:04.3 159

0.25 2:05.5 159

1.875 16:44.6 154

I've decided that it must be the heat.  This run was 6.35% worse than last week for the same bpm over resting hr for the time-distance...

24.19 3:11:10 159/177 18 mile progression run (pick up pace with 40 minutes left.  30-20@MP+20sec.  20-10@MP+10sec.  10-0@MP).  Got up at 4:20 to see if I could beat the heat.  I was sweating (noticeably) after 2 miles.  In the Ogden Marathon, it took a Pop stop at the half to notice the sweat.  I hope it's the heat and not me breaking down.

Today's Run    Two Weeks ago

8:41.9 144      7:49.8 144

8:30.6 149      7:21.9 159

8:38.1 149      7:37.6 160 - *gatorade

8:10.1 151      7:28.0 159

0.25 2:10.5 155      2:03.5 160 - TOU 20 Mark

8:26.3 154      7:42.6 160 - TOU 20-19 gatorade

8:15.9 156      7:19.5 164 - 19-18 (maverick stop at end of this mile)

8:19.9 151      7:41.6 162 - 18-17 gu+water

8:14.5 154      - 17-16 Went further before turning around...

8:12.3 154      - 16-15 gatorade - TURN AROUND

7:31.1 159      - 15-16

7:44.8 156      - 16-17 PowerBar bite+water 

7:33.8 157      7:18.7 161 - 17-18

8:00.5 157      7:41.4 165 - 18-19 (18-20 are a bit uphill) gatorade

7:48.9 159      7:42.8 164 - 19-20 1:56:19 - here is where I started my 40/50 minute progression - targeting 2 more bpm for each 10 minute interval - 161, 163, 165, 167/168, 170/171)

7:20.2 160      7:20.5 164 - 20-21 (downhill mile.) - forgot to consume anything...

7:26.8 163      7:21.2 167 - 21-22 (21-23.7 are a bit of an incline) gatorade

7:37.5 167      7:28.1 169 - 22-23

7:18.2 165      7:05.2 171 - 23-24 (end of 23 is downhill into Logan) PowerBar bite+water

7:07.1 167      6:55.9 173 - 24-25

7:08.5 170      7:00.5 174 - 25-26 gatorade

0.2 1:35.3 172      1:32.2 176 - 26-26.2

0.14 1:05.2 172      1:02.7 175 

1.1 8:18.4 172      8:44.2 171 - PowerBar bite+water

7:51.0 171      Decided (a while back) that I had enough energy to go a couple extra miles so I went to 1st Dam

0.25 1:56.1 175      Rest of gatorade - Decided to go to 1st Dam 10k turn around chasing another runner, almost caught her - 8-10 yards short...

0.25 2:12.5 169      Cool down

7:51.9 164      Cool down 

Many runners/bikers out.  I saw an older(than me) couple in Providence, both wearing orange shirts.  Their upper bodies were both leaning forward a little (an amount that I would consider natural and good).  His body continued at the same angle to his ankles, looking easy and natural.  Her's bent at the waist, with her feet way out in front, looking unnatural and labored...  I wonder if I am a good judge of running form.  Her stance almost reminds me of my wife's, though she hasn't really let me see her run for a few years.

*food and drink consumed after the mile they follow

10.0 1:27:56 142/153 Logan River Trail (red gate)  I went a little longer than I planned - missed my turn around point, so I kept going to the next known distance.  Recovery run, shot for an HR of 142.  Probably went a mile or two further than I should have for a recovery run.  I felt pretty good, but the last mile or two I didn't feel so fresh.

9:38.5 135

0.76 7:16.0 141

1.04 10:33.6 142

1.25 12:28.5 140

0.95 8:06.5 143

0.95 8:13.3 142 

1.25 9:52.9 143 

1.04 7:46.1 142

0.76 6:11.1 144

7:49.5 146 

8.54 1:13:15 152/164  We went camping last night up the canyon.  I ran home, starting at 11:00 - nice and toasty.

0.18 1:41.4 128 in campground to Trail Head

0.13 1:35.2 150 to fork

0.65 7:47.5 154 to Crimson, then turned down at next fork to rejoin riverside

0.9 7:25.9 150 to Third Dam Campground

0.45 3:34.3 151

0.2 1:58.6 151 to red Gate

0.95 7:57.6 155 walled switchback

1.25 9:51.9 150

0.15 1:28.7 141 Pop detour

1.04 7:55.8 152

0.76 5:55.0 155 - drink stop at 1st Dam

8:12.5 155 - tried Sumac trail

0.90 7:41.9 158 - full sun I could tell I was slowing a bit...