Training for Top of Utah 2011

Nice day for a run and felt good to be out there after a great week of running last week. Overcast and low 40's. Run at the ridge with hills that kicked my HR up to 160 at times.

Was planning 5 but felt really good so went 6. Going to try to get at least 5 but preferable 6 minimum on runs from here on out.

avg. pace 8:56  avg. HR 151

Still nursing a cold so inside run with Tread Millosevic. Didn't get to run yesterday due to Inservice meeting at 6 a.m. and too busy with little ones last night so to make up for it I did a hill run today. Here's how it went.

15 min. warmup and got HR to mid 140's

5 min. hill run each minute going steeper on the incline 2,4,6,8,10 HR topped at 172

5 min. run easy HR back down to 144

5 min. hill run(same as before) HR up to 173

5 min. easy HR only got down to 148

5 min. hill run HR up to 174

5 min easy HR down to 151

5 min @ .5 mile per hour faster HR up to 157

5 min cooldown easy run and then 2 min. walk.

Tough but felt good to get some harder work. Doing hills instead of speed work to put in some power.

Had a bunch of fries at Red Robin last night so wanted to get a few extra miles in this a.m.

8 easy, freezing miles. Temp was about 25ish down in snoqualmie where we ran. Had to go @ 6:45 to be back in time for the church Christmas breakfast.

Avg. pace 9:28 and avg. HR 145

Slowly moving the long runs up the ladder.