Run Till You Drop!!

Ran 13.5 miles with Dave, Riley, Jon, and Bret.

My legs felt really heavy from the 10 miler on Saturday. I have not fully recovered from the Marathon just yet. I hope I recover soon, I hate running slow and not feeling good.

I ran a 2 mile warm-up on the treadmill.

Then I ran Mile Repeats

1. 4:57

2. 4:56

3. 4:56

4. 4:55

5. 4:52

Felt pretty good. Legs still felt a little heavy. My quads are still a little sore.

I went and swam for a while for a cool down. Then I ran 5 min straight in the pool to practice for my Tri in a few weeks. I am not a good swimmer at all. It is going to be rough, good thing I can bike and run!

Total of about 8.5 miles

Easy 8 miles on Mt. Road. I finally feel like myself again. I feel that I got my legs back after the Marathon and now I am excited to train hard for Boston.

Morning:

I met up with John Coyle to Run an 8 mile Aerobic Builder. We started it off with a 3 mile warm-up with a few strides.

I averaged 5:32 pace for the 8 mile AB which is ok. I am happy about as it shows me that I did not lose fitness as I cut back on mileage last  week as I was recovering from the Phoenix Marathon.

It gave me confidence that I will only get faster as the year progresses. I may not run my Aerobic builders fast, but I know that I could run them faster if I ran them in the light instead of the dark.To make up for that, I need to make sure I do plenty of speed in the light.

We finished up with a 2 mile cool down. As we returned to the cars, we did 4 100 meter accelerations.

Afternoon:

I biked with Bryant 20.5 miles on our road bikes. It was a pretty chill and easy ride.

I convert the 20.5 miles biking to about 5 miles of running.

Easy 8 miler on Mt. Road

Legs felt ok, I am feeling the Aerobic Builder a little from yesterday.

I ran with Riley and Ben around South Weber and Uintah. We ran easy for 12 miles then ran a fast finish last three miles. Workouts like this is exactly what my body needs. I need to get my body use to running fast at the end of race and running fast when the body is tired. The first mile I felt ok and I knew I needed to make this push as quality as possible. When we hit the hill I slowed down a great deal. After it became flat I got my legs back under me and decided to push the rest of the run as much as I could. I was happy with how the workout turned out. I am going to start doing 100 meter accelerations at the end of my runs to help increase my speed and get my legs use to running fast when fatigued.

My splits were 5:22, 5:29, 5:23