What lies within

Met Scott, Reed, Spencer and Dan for Scott's 10 mile loop. Light wind and light rain the last half. Very pleasant. 7:20 pace.

Met Scott at the Lone Peak track at 5:30. A slight drizzle and gentle breeze did not provide excuse enough to postpone the workout so we started our warm-up. 3 miles on the trail through the golf course. 

The plan was Yasso's 800s. 
http://www.runnersworld.com/race-training/yasso-800s 

10x800m with 200 jog recovery (400 jog after #4 and #8)

Splits: (2:29,2:31,2:31,2:30,2:28,2:29,2:31,2:33,2:33,2:29) average 2:31

200m recovery was about 1:20, 400 about 2:30.

These felt harder than had I thought they would. The 800s we did 3 weeks ago were much easier.  I had lactic acid coming out my ears for 7 & 8.  I think I'm still in a bit of a recovery hole but I'm happy with the workout.

Scott and I ran together for the first 5 and then he constently pulled away the rest of the workout. I was very grateful to have him there to drag me through the last few, I'm not sure I could have done it on my own. 

1 mile cool down. 

Met Scott, Toni, and Dan for an easy out and back on the murdock trail @ 5:30am. Perfect weather and good conversation made for a very enjoyable run. I needed and enjoyed the recovery pace.

Met the gang in Orem for a run up Provo canyon. Easy pace on the way up. AT effort on the way down.

Splits: (5:39, 5:39, 5:38, 5:40, 5:35)

The goal was to get in a good sub-threshold effort. It felt smooth and easy (the downhill and tail wind probably helped a little :)). 

Then off to the hospital with Ashley for her workout. 6 hours of labor. She gave birth to a beautiful little girl. It was a perfect day.

Easy miles in the wind with the dog.

Ran the first part of the SLC marathon course with Toni and Ty. 

First 5.5 at easy pace. 8.5 tempo (AT effort) through the hilly section. 3.5 cooldown.

My right hamstring was tight the whole time. It started to pain me a little at the end of the tempo so I cut it short to 8.5. Otherwise felt really good. Averaged 5:55 for the tempo section. It's a good thing it's taper time!