Elite Jogging For Dummies

I didn't log many miles today, but I did a lot of climbing. I headed up to the meadow on the BST and then straight up the mountain to the peak overlooking the meadow and the valley.  In less than a mile, I covered at least 1200 feet vertical. I have done this 4 or 5 times over the years and I was glad that I had the fitness to run to the top. After wandering around a bit, I headed north along a ridge, dipping briefly into the upper south side of City Creek Canyon and then up to the 8 way intersection and the return to the meadow via the BST.  This four mile run took an hour!

Workout with the Black Sheep at East High.  My buddy Derick coached and packaged it as an A-B-C, 1-2-3 run.

After the customary warm up and speed changes:

Set A: 1 x 400m (81);  2 x 200m (36,35); 3 x 100m (15,14,14)

Set B: 1 x 800m (2:45); 1 x 400m (77); 3 x 200m (34,34,34)

Set C: 1 x 800 (73); 2 x 200m (34,34); 3 x 100m (14,13,11)

 The last 100m was the fastest that I have run in a long time and it actually felt good. I had a jogging start into it so I can't say that I could run like that out of blocks, but I did have a sense of having retained some top end speed.  Also, I always run much better and harder on the last interval.

Then we ran a mile cooldown on the track.  I am a little sore in the hamstrings from the short bursts but  it was a valuable workout, particularly given that I'm not running anything long right now.

My legs were a little hammered from yesterday's speedy session but I managed to share the discomfort with Josh and Megan on an easy out and back run to This is the Place Monument. 

I ran the U/Federal Heights/Avenues loop. It was a chilly 29F outside, but I warmed up quickly.  I wouldn't mind this for running weather for the foreseeable future, minus the inversion of course.

Three easy miles at ~6am from Foothill Sbux followed by 8 additional miles with a larger crew at 6:30 after circling back to pick them up.