Training for Top of Utah 2011

I'm starting to like these reebok shoes more. Due to sore throat and cough I decided to stay out of the cold and wind and rain this morning. TM run and I am very surprised how well I did. Perhaps the fact that I felt like crap yesterday helped me get some rest. 3 min. walk warmup-then right to it. HR stayed low the whole run. I didn't gauge overall avg. but would expect it was low 30's. Max HR was only 145 and I was going faster than I normally do. It's nice to run with less weight! That has to have something to do with it. Still boring as ever though on that TM.

Plan said 4 X 800 meters at 3:20.  I decided to do something that Sean mentioned earlier this year to me. 400,400,800 then repeat with half distance jogs after. High school track about 35-36 degrees with a very light wind coming from the west.

Here are the results: after 1.5 mile warmup.

400 @ 1:35 then 200 jog

400 @ 135 200 jog

800 @ 3:20 400 jog

400 @ 1:36 200 jog

400 @ 1:35 200 jog

800 @ 3:21 400 jog

400 @ 1:35 200 jog

400 @ 1:35 200 jog

800 @ 3:13 (just had to kick this one up a notch

1.5 cool down. HR high was 176 today(pretty good) Legs felt good. Could have probably gone a little faster but no reason to kill myself a week before the 5k.

Woke up and to my surprise it started snowing so I geared down and hit the treadmill and am glad I did because it started coming down hard! Counted my stride rate multiple times and it kept coming in at 174 no matter what speed I was at. Not sure how to kick it up just a bit more but will try to work on it. HR stayed nice and moderate with a high of 145. Next run Saturday 12 miler with some decent hills in there. Gotta get going on my marathon training soon.

The plan was to run 12 miles with the 5k in the middle somewhere. I wanted to preview next weeks race. 39 degrees when I got up so I contemplated wearing shorts. Really glad that I didn't! I started snowing 3 miles in. Hard corn snow that is like hail. 

2.9 mile warmup @9:07 pace

3.1 miles (5k) @ 7:16 pace HR max 178 avg . 166 after this run my glasses were totally fogged and soaked from snow hitting my glasses. stopped at a restroom to clear it off.

4 miles @ 9:17 pace

Felt surprisingly good! I'm watching the snow come down as I type and am loving it. going to relax and play with Amanda(4 yr old) today. I'm ready for the official 5k next week now.