20 lbs in 30 days

AM - Threshold training on the Parkway w/M.  76 degrees and breezy.  Fatigue really set in during the second set of 3, but overall a good workout.  Felt much better than the last time we tried this one (12 days after Ogden).

1 warmup,

1x (7:02) into wind, potty break 

3x (6:46, 6:53, 6:59) wind at back, short break

3x (7:06, 7:02, 7:09) into the wind, potty break + water fountain

1x (6:52)

1.52 cooldown

 

Noon - Treadmill (0%) - Easy 5.0 @ 8:48

AM - Out & back run thru Rosecrest, including down then back up the Big Hill.  7.5 miles at 8:50 average pace.  Legs tired and a bit sore from yesterday. 

Noon - 4.5 miles on the treadmill (0%) - 8:52 avg

AM - 3.0 RC O&B w/D, 2.0 TM(-3%)

AM - 3.5 RC O&B w/D - 9:26 avg, TM(-3%) 4.0 warmup, 2 @ 6:58, 0.5 rec, 2 @ 6:53, 0.5 rec, 2 @ 6:40, 1.5 cooldown

AM - Rosecrest Out & Back - 5.53 @ 8:53 avg

Noon - Treadmill (0%) - 6.0 miles - progressive speed 6.7-8.0 mph

AM - Forward Big Loop with AM hill extension.  8.34 miles @ 8:34 avg pace.  Ideal conditions.  Great morning.  Great run.  Really really enjoyed it for no quantifiable reasons.

Noon - 6.0 miles on the Treadmill (0%) - 8:33 avg. 

AM - Threshold training w/M down by the river.  1.0 warmup (8:53), 1x (6:53), 3x (7:01, 6:59, 6:58), 3x (7:04, 6:55, 6:55), 3x (6:59, 6:58, 6:51), 1.05 cooldown (9:05).  Nearly perfect conditions for a July morning, 61 deg, no wind, relatively few bugs.  (only swallowed one...)

Noon - 5.0 easy treadmill miles on fatigued legs.  9:01 avg pace.

AM - 5.10 easy paced miles.  A bit of soreness, but mostly just tired legs.  Eased up after a couple of miles.  Out & back.  No watch.

Afternoon - 5.0 miles on the TM (0%) - 6.5 to 7.4 mph ramp up.

AM - 8.5 miles (Fwd Big Loop + Ambermont Loop)

Noon - 10.0 miles on the TM (-3%) - 2.0 warmup, 2x 6:53, 0.5 rec, 2x 6:40, 0.5 rec, 2x 6:31, 1.0 cooldown

AM - Jordan River Parkway - 10.0 miles @ 8:30 average.  Way too many bugs, otherwise it was a gorgeous morning.

Noon - 4.0 on the treadmill (0%) - taking it ultra easy for the next few days - 9:21 avg

Noon - 5.0 difficult and uninspired treadmill miles.  9:30 average.

Noon - Hot. Sunny. Took a break from the treadmill and ran some easy paced miles down by the river.  7.79 @ 8:23 pace.

AM - 3.0 easy RC O&B w/D, then 8.71 easy FWD BL + AmL

one of my best running companions became terminally ill this week, so i came into the race knowing i was on my own.  no pacing help available.  i'd have to do it all by feel.  new territory for me.

but it was also liberating in a way.  i decided not to put any pressure on myself.  just run the race hard and enjoy the journey and be happy with the results no matter what.

so i did.  it was a good race.  beautiful scenery.  great weather.  net result, +23 seconds slower than last year's finish time.  it could have been better.  but it could have been worse.  i can live with that.

as for my running companion, he's on his way to Texas for diagnosis.  if all works out, i'll get a cash refund of my original purchase price and i can apply it toward another Garmin 205 to replace him.  he was just over 2 years old  (from my experience that's like 80 in GPS years...).  but the extended warranty that i purchased for him 2 years ago was about to expire within 14 days, so the timing worked out well.

AM - Out & back thru Rosecrest - easy pace - 2nd half felt better than the 1st

Noon - Treadmill (0%) - progressive run - 6.5 to 8.0 mph

Late PM - TM (-3%) - 4.0 miles @ 8:34 avg

AM - Rosecrest Trail Loop - 7 miles easy (no watch)

Noon - Treadmill (0%) - progressive ramp-up run over first 6.2 miles (6.5 to 8.7 mph), then ramp down over final mile (8.6 to 7.5 mph)

Late PM - Treadmill (-3%) - 5.3 miles @ 8:34 pace

AM - Forward Big Loop - 7.5 miles - easy and enjoyable 

Noon - Treadmill (0%) - easy 5.0, 9:15 pace approx.

AM - 2.5 easy ones in the neighborhood w/D.  Ran a few hundred yards and had a quick chat with RAD, but couldn't keep up with her pace so had to let her go.  Continued off an easy 8.5 mile trek thru Rosecrest (Forward Big Loop + Am Hill Loop).  Great day.

AM - 4 mile RC out & back w/D.

Bit Later - TM (-3%) - 2 warmup @ 8:34, 5.0 @ 6:40, 1 cooldown @ 8:34

AM - 18 miles along the Jordan River Parkway.  Pleasant run for the most part.  2:38 total time, including a few pit stops. 

Noon - 4 easy ones on the treadmill (0%) - 9:02 avg pace

AM - RC Out & Back + Am Hill Loop - Slow & easy 6.5 miles

Noon - TM (0%) - 5.5 miles @ 9:03/mile avg

AM - woke up late, had not much time and even less energy - blah 

(5.3 miles out & back)

AM - Threshold training down by the river w/M.  Very muggy.  (Shirt was completely drenched).  But still a nice late July morning. 

1.0 warmup, 1x (6:58), 3x (6:56, 6:59, 6:55), 3x (6:58, 7:01, 6:59), 2.21 cooldown

*First time using new Garmin 305 and heartrate monitor.*  Avg HR - wu+1x (~130, ~155) 3x (157, 164, 168), 3x (158, 166, 169), cd 2.2x (143, 147, 147)

Noon - easy 5.0 on the treadmill (0%) - 9:00 avg - felt better than usual for a post-threshold training - afternoon run

AM - A mile or so in the neighborhood then a Forward Big Loop.  Easy does it, 8.61 @ 9:02 pace.

Just need another 25 miles at lunchtime and i'll top 100 for the week...

Noon - 5.0 treadmill miles, 9:00 avg