Training for Top of Utah 2011

Sun was just trying to come up creating a gorgeous red/orange sky in the east. Ran the ridge with plenty of hills. Decided to run the parkway hill. Felt strong the whole way. 

Pace of 8:56 HR avg. of 149 with a high of 171 on the Hill.

We had an open house for Carter last night for those that wanted to say Goodbye. I ate way too many cookies/treats. Glad to burn some off this morning. Had almost 100 people come by. It was great!

Took Tori to school and then was going to run on the track but they were power washing it so it was off to Centennial park. Was thinking of hitting Sno. valley trail but with all the rain didn't want to run in the mud. Plan was for 2 1600's but I changed it to 800, 1600, 1600, 800.

Weather was miserable. Windy, rainy and fairly cold. My shoes were soaked pretty quick. Wind gusts were changing all over the place and it was hard to keep a decent pace.

Here are the splits.

1.5 mile warmup

.5 mile 6:56 pace .25 jog

1 mile 7:01 pace .5 jog

.5 mile 7:09 pace(Wind was gusting and I decided to do .5 instead of mile) .25 jog

.5 mile 6:53 pace .25 jog

.5 mile 6:42 pace(I hit this last one pretty hard but ran into a hard wind otherwise would have been faster.

1 mile cooldown. As I was walking afterwards there was an intense rainbow right by the park. Awesome!

Snowed last night so TM run this morning. Wow, after being able to run outside that is really boring! 3 minute walk to warm-up then 7 miles at 9 minute pace and then 4 minute walk to cool down. Today is Carter's last full day here and we are going to spend it hanging out together as a family. He will be set apart tonight at the Stake center.

Windy, windy and did I say windy? Wow!! Going out the first few miles was very tough. Coming home the last few miles saved my bacon on pace. Water breaks at 2.5, 5.8 and 8.1 with some swedish fish thrown in to see how they would affect me. Didn't notice much difference. 

Ran the Parkway hill and did pretty well. HR max was 169 on the hill. 

Overall HR avg. was149. Very good for me with a 10 mile run.

Avg. pace 8:51 which was wind aided at the end but I struggled up several hills during the run.

That's 31 miles this week. 5k in 2 weeks and then time to get serious about training for the Newport marathon.