In The Long Run

City Creek run with Kris. Such a beautiful morning. I put my St. George training plan together today. I'm following the Hanson's plan with some modifications I made after reading You (Only Faster). I may have to modify further after seeing how my body responds to the increased mileage given my less than stellar running/mileage this year. Here's to hoping that I can train smart, stay healthy, make it through race day injury free, and finally get that elusive sub-4.

Run Fit class.  Lots of sprinting, stairs, and core work.

Morning run.  Sore from yesterday.

Easy Liberty Park run.

Nice morning run at Liberty.  There were tons of people standing around the pond at 6:00am watching what appeared to be some sort of geese roundup.

Trail run on the BST with the SLCTC. First time on the trails behind Red Butte.

Up and down City Creek with Nate, Vanessa, and Kris. Started early to beat the heat and it was a gorgeous morning to run.

Final RunFit class. Not much running today, but lots of core work.  Also had a force plate running analysis.  I am very unbalanced, putting much more pressure on my right foot.  I also need to increase my cadence.  

Morning run at Liberty.

6.5 with 2 miles at goal marathon pace.  Went a little too fast on the first one, but settled in for the second one.  These runs will increase to 10 miles at MP over the coming months. Gulp.

I won a free entry to this on Friday.  I wasn't expecting much but surprised myself by running faster than last year, although the course was slightly different.  The consensus after the race was that the new course was harder, but I don't know.  Most of my runs lately have been at 10+ min miles so I thought 9 min miles would be great on the dirt at a higher elevation, but I averaged 8:20s so I am happy.

Pipeline run with Vanessa and Lauren.  Absolutely gorgeous morning!

Liberty Park run.  

First attempt at at a track workout in almost a year. 1 mile warmup to Granite.  6 x 400 with 400 rec.  My goal was 1:50 for each and I ran 1:51, 1:48, 1:47, 1:47, 1:49, 1:47.  The last 2 were hard.  1 mile cooldown back home.  The Granite track is a weird place, but the morning crowd has much better track manners than the evening crowd I remember from last summer.  There were no baby strollers and dog walkers in Lane 1 this time! 

Blah run.

Another blah run, but at least this one had good company.

Terraces to Pipeline trail "run"

City Creek with Kris and Vanessa.

This was a disaster.  Ran ~ 2 miles to Liberty Park with Nate.  My legs were dead and he had stomach issues so we stopped to walk for a bit.  Ended up walking an entire loop of the park with the plan of running the last 2 miles home, but that never really happened.  I think we managed to "run" most of the last mile home.  So I should only count this as 3 miles, but since I'm pretty sure our walk pace was only marginally slower than the run pace we were slogging at, I'm counting it all!  It was a beautiful night for a run/walk, though!

Easy 6 to start the day.  Legs felt better than Monday, but I decided to hold off on the speedwork since I need to survive the Spartan Beast on Saturday. I don't know what I was thinking. My team doesn't start until 11 am and temperatures are supposed to hit 97.  That and I have no upper body strength and can barely do 1 burpee let alone the 30 I will need to do each time I fail an obstacle.  Brilliant idea on my part. 

Easy morning run.

Spartan Beast. 

3 mile hike. Delicate Arch.