Long May You Run

4.65 miles 41:01  8:49 ave.  I don't know if I'm still sore from the marathon or the backyard table restoration on Saturday.  I'm going to run minimal miles this week, should end up around 45 total miles for the week.  Nice and easy.

5.65 am miles 51:40  9:09 pace, nice easy stroll to work

4.65 pm miles 40:43 8:45 pace.  It's nice to just run with with no pressing goals, just running because I like to. 

5.65 am miles  44:54  7:57 ave pace  felt like kind of going hard, i'm usually a full minute per mile slower than this.

4.65 pm miles 38:03  8:11 ave pace.  I'm liking the fewer miles, my body is responding well and I feel a little spunk coming back. 

5.65 am miles 52:49  9:21  ave pace, did not have the spunk I had yesterday, feeling the effects today.

4.9 pm miles  43:28  8:52 ave pace

5.65 miles 48:32  8:35 ave pace.  Looking forward to taking the weekend off, no running until Monday afternoon.

19.5 miles on the bike.  Rode up Victory Rode to the Capitol, over to the U, around campus then back home.  Beautiful afternoon ride.  I don't plan on any weekend running this month.  It's been fun dedicating all day Saturday and Sunday to leisurely summer weekend activities and small domestic projects.  It's nice to not be training for anything right now.  However, I want to run the U of U alumni 5k and post a better time than last year.  This will be tough, I ran about 19:30.  I'll probably be itching to race again in September, we'll see, there is plenty of good stuff in September. 

4.65 miles 40:438:45 ave pace

6.15 am miles 8:28 ave pace.  felt strong and peppy this morning, added an extra half mile because I was a little ahead of schedule.

6.65 pm miles 8:15 ave pace.  2 miles on the track.  Today felt very nice, I'm curious about what tomorrow will bring.  I'm usually dead legged when I run a little faster than normal, but I'm putting in less weekly miles. 

6.15 am mile 51:12  8:20 ave pace.  Feeling pretty good.

4.65 pm miles 39:29  8:29 ace pace.  I was going to add two miles at the track but I spaced out and ran past it.  No biggie, no need for for the extra miles anyway. 

6.65 am miles 56:45  8:32 pace.  Really liking getting out a little early to add a mile to this run.

6.65 pm miles  56:51  8:33 pace.  2 miles at the track. 

6.15  miles 55:47  9:04 ave   I love these beautiful August mornings.

25 mile late morning bike ride.

4.65 miles 38:36  8:18 pace

6.15 am miles 52:32  8:33 ave

6.65 pm miles  didn't time the run, only the two miles on the track and those were 8:35 and 8:40 

6.65 am miles  56:39  8:31 ave    Ran strong this morning.

4.65 pm miles 40:33  8:43 ave   Ran straight home, no extra miles, no worries, good to be home. 

6.15 am miles 53:29  8:42 ave

6.90 pm miles  57:22  8:19  for the first time in probably a year I did some speed work.  I didn't want to do much, I wanted to do .25 off then .50 off then one mile all at a 6 min per mile pace.  what I wound up doing was .25, .50 then another .50, it was very difficult.  my splits were  1:32, 3:11 and 3:15.

For some weird reason I wanted to wear traditional running shoes so I slipped on the Fastwitch 5's.  I sure missed my Crocs, it will be a long while before I slip running shoes on again. 

6.65 miles 1:00.25  9:05 ave  taped up my achillies, both legs.  slow and easy.

6.65 miles 58:30  8:48 ave

6.15 am miles 55:08  8:59 ave 

6.65 pm miles 57:34  8:39 ave

6.65 am miles 58:26  8:47 pace

6.90 pm miles 58:33  8:29 ave   did a little speedwork today, just like last week, quarter mile at 1:35 off for a quarter on for a half mile 3:10 off for a quarter and back on for the last half mile 3:16.  Practically identical to last week.  Very hot today, 98°.  My blue Crocs are pretty much toast.  There is a hole in the bottom of the right one and I put a hole in my sock this afternoon.  I don't want to stop using them so maybe I'll wear "almost dead" socks and finish them off for good.  Maybe I can get another 50 miles out of them. 

6.15 am miles 9:15 ave pace 58:56  feeling the effects of yesterday's short but hard effort.

6.65 pm miles 59:02  8:53 ave.  I enjoy the heat, nice easy run home, high 90's 

6.15 miles 58:43  9:33 ave pace.  wow, this is slow.

31.5 miles on the bike.  Out and back to SaltAir.

13.8 miles on the bike.  Home to Liberty park and back.  Riding through the city is nice on Sunday, very few cars, calm and quiet.

6.65 miles 59:41  8:58 ave

6.15 am miles 56:12  9:08 ave

4.65 pm miles 37:44  8:07 ave 

6.15 am miles 56:29  9:11 ave

6.90 pm miles 58:55  8:32 ave  sticking with me weekly "speedwork" for lack of a better word.  the routine is quarter mile on, quarter off, half mile on, quarter off, half on then run home.  splits were 1:46  3:33  and 3:36.  These splits are 10 to 15 seconds slower than the prior two weeks.  I feel tired and achy.  there was a stiff wind too but the tired and achy had the most impact.  Looking forward to a 5 day weekend!  Probably won't run a whole lot but that's okay, I'm still kinda runnin' for nuthin' right now.