Elite Jogging For Dummies

Felt sluggish for the first few miles of this run, but managed to get it together eventually. I ran from home and did three laps around Liberty Park, easy.

Speedwork with the Black Sheep, starting at the Rose Garden at Sugarhouse Park. We ran a loop around the park and then to the Highland track.

Part A: 1 x 800m/accelerating strides on the straightaways, easy on the curves.

Part B: 8 x 800m with 400m jog recovery between each. My goal was to hold 2:40 pace throughout, but it took a few to get me there. Here were the times:

1. 2:49

2. 2:45

3: 2:37

4. 2:40

5. 2:39

6. 2:41

7. 2:40

8. 2:40

Part C: Finally, we ran 1 x 1 mile. The goal was to run sub 5:40, and Josh Steffen, Brad Anderson and I ran 5:26 or 5:27 depending on which of us started the watch at the right time.

Then a one mile easy cool down.

In the morning, an extremely moderately paced (i.e., slow) run around Capitol Hill, the Avenues and the University. In the evening, Heather and I went out for another 2.5 miles of slowness.

From home, up around Capitol Hill and up to the 3 mi. mark in City Creek Canyon. It was a little windy at the bottom, but not so bad in the canyon. It was also cool up there! It got slightly chilly in just the singlet, and it's clear that a change in the season will approach fairly soon--even though our days are still warm. I messed up timing my splits on the way down, but I surged for a couple of minutes and it felt decent. I was slow again zig-zagging back down through the Aves to home.

Amy S. is back from 17 days in Peru and we ran easy this morning together and she told me about her adventures. Cool trip.

Hobble Creek Half Marathon, 1:12:38. 5th place overall, behind Superfly.

Here are my splits: 5:20/5:20/5:14/4:55 (short)/5:39(long)/5:15/5:49/5:23/5:58/5:51/5:37/5:40/5:59 (for the last 1.1)

My strategy was to push hard through he first six downhill miles and see how it went after that. I slowed considerably after that but stayed pretty strong. In the last mile, Clyde passed me and I didn't really mind, I was looking forward to finishing and just wanted to focus on hanging in there for the rest of my race. The last few miles were tough!

Ran a warm up mile before the race and Casey and I added another four extremely easy miles in Mapleton after the race.