High Speeds

Today did the same 3 up, 3 down workout as last Saturday, but started with the downhill interval. This must have made a difference, because I was able to hit my targets. Going down I got 14:49 with pretty even pacing, and going up was 16:53 - most of that came from the kick. Felt pretty tired after this one - but was especially happy that I found the extra gear at the end for the uphill interval.

Ended up with 17 total today.

Today went and trained with the FARM team - there were 5 of us total. We went and did the 5-mile Lake Loop. My goal was sub 5:20, and that happened. Our splits were 5:19, 5:20, 5:12, 5:11, and 5:23 (total time 26:25). It was good to have a pack to run with and to feel a bit more competition - definitely am missing real races.

Usual easy 12 (9 in the morning, 3 at night). Did a mile pickup in 5:16.

Taper for tomorrow.

   Today we did another family 5K down the canyon. Some people did better than last time - others struggled more. Jenny got 19:28 (an improvement of about 30 seconds). Matthew did really well - 20:37. He was helped by Nate, Jenny's fiance, who ran about 20:50. He was even with Matthew untill the last mile - when Matthew's competitve drive took over.

   I also had a good run - 14:49! The splits were 31 (first bit), then three miles in 4:46. 4:49, and 4:43. I felt fluid and energetic the entire time. The first mile was even - 72, 71, 71, 72. The next mile was looking to be even slower, but a fast last quarter came to the rescue (74. 72, 73, 70). And most of the speed in the last mile came from the kick (72, 72, 71, 68). The last three miles were a repeat of my previous best time of 14:18 for that three mile stretch.

  Hopefully this means that some of the issues I've been having with my lower back are getting resolved. I've been seeing a chiropracter, and it looks like that has been helping.

  In any case, I'm definitely ready for a real race - it's been far too long!

Today did a 4 up + 4 down workout. Got 23:02 (up), and 20:38 (down). Total time was 43:40, and my last mile was 5:00. Pretty happy about this workout.

Total of 16 today. Did 3x2 down the canyon - 9:51, 9:40, 9:36.

Did the 4 up + 4 down workout again. This time it didn't go as well due to the heat. I was 23:15 up, and 20:48 down (so total time 44:03).

Today had a good workout. Did 4x1.5 down the canyon with a target pace of 4:48 per mile - (so 7:12 per interval). I was able to hit the target pace (7:06, 7:08, 7:10, and 7:03 closing in 2:15 for the last half mile). Total of 6 miles at 4:48 pace.

Today paced Joseph through a workout (2x2 miles down the canyon). The goal for him was to do the first interval in 12 minutes, and then the first mile of the second interval in 6 minutes, with the last mile as fast as possible. By the time we got to the last mile of the second interval, it was hot. Joseph limped to the finish in about 6:13.

Then I did my own workout - 2 up and 2 down (consequtively). It was brutal 21:37 (5:27, 5:50, 5:10, 5:10). The heat got me, like it got Joseph.

Today wasn't feeling well - not enough sleep. Was going to try 3x2 miles targeting 9:36, but just did 2x2 (9:53 and 9:44). Total of 18.