Fuel It Right

Pre-race meal- Had a banana with almond butter and about 20 oz of water before leaving and an egg with a little water about 45 min before the race started. Had half a 5 hr energy right before starting.

The race started right on time and so did the rain.  A drizzle was going about 10 minutes before the start and it steadily increased to a full on rain as the race started.  The wind had died down but it wasn't completely gone.  The rain didn't last long and having an overcast sky was actually beneficial. I forgot my watch so I was running by feel for this race.  I was being pretty conservative  because I'm so used to relying on my watch but I still felt like I was going at a pace that was pushing it hard enough.  Stayed steady up to the half way point and picked it just a little.  Took a gel at mile 8 and the other half of the 5 hr energy at mile 10.  I had felt pretty good the whole time so the plan was to run as hard as I could for the last 5k. During the last 5k I was feeling a little too good and kicked myself for not pushing harder throughout.  All I knew was that I was somewhere between the 1:40 pacer and the 1:50 pacer but other than that I really didn't know what pace I was running.  Any hoo, I finished strong and made a 4 minute improvement from a course that was similar from last fall.  I'm happy with that and glad to have an idea of where I'm at for the upcoming season.

45:45/9:08

Easy jog around the neighborhood.  Legs felt dead and calves were pretty tight.

PM yoga to try and loosen things up.

decided to do spin instead of run today.  Went hard today and it felt so good.

Arm circuit and abs to finish.

1:10:40/8:50

hill day.  legs are feeling pretty sluggish so just took it pretty slow.  picked it up some on the down hill.  got a little sunburn on the forehead so I'll take this as a win.

hiit legs

Easy miles around town.

Easy miles TM

hiit

1:09:28/8:10

WU

4x200's w/ 200 jog: :48(6:31), :47(6:24), 48.73(6:28), :49.93(6:42)

4x400's w/ 400 jog: 1:43(6:58), 1:41(6:50), 1:42(6:50), 1:42(6:55), 1:41(6:57)

2x800's w/ 400 jog: 3:33(6:54), 3:32(6:57)

1x1600 7:14

These were all supposed to be done at 5k pace(which I guesstimated to be 6:50 based on my last 5k time).  I felt all over the place while I was doing this but looking at it now I was more consistant than it felt at the time.  Maybe if I would have done the 200's a little slower I wouldn't have puttered out so much in the mile.  I kinda gave up when it came to 1600 time. Something to work on for sure.  I feel like I was in better shape last year at this time.  Still felt good to beat myself up.  It was windy, chilly, and I was feeling wussy, but I forced myself to do this on the track instead of the treadmill.  Glad I did!

Slipped out of work early for an afternoon ride. First ride outside for the year and it was mighty fine minus the frozen toes. I'll take it though! And remeber the booties next time. 

Home to emi and back. 

Hill day. To and from SHP with a couple laps. That counts as hills, right?

Easy miles. 1.5, hiit arms, 1.5

AP 7:13

First time doing this race and I wasn't expecting or prepared for all the uphill! It was fun though. Gorgeous course, starting up Snow Canyon and finishing in Ivins. The first mile was some kind of crazy downhill, then mile 2 and 3 was down with a few steep, short rollers mixed in. Mile 3 on was pretty much up and more up until the very end with a short downhill then flat. It was tough to push through this not nowing about all the ups but I made it and feel good about the effort.

Splits: 6:27, 7:07, 7:01, 7:26, 7:47, 7:54, 1:02

1.5 miles, hiit legs and abs, 4.5 more easy miles. I really like breaking up easy miles with hiit in between. I feel like it's a much better workout that running all the miles first then hiit. 

1:10:47/8:51

WU

4x400's w/ 200 jog(really slow jog): 1:45(6:44, clocked a little long), 1:40.72(6:48), 1:43.78(6:49), 1:41.72(6:48)

4x200's w/ 200 jog: :50.17(6:38), :48.98(6:34), :48.27(6:26), :47.99(6:20)

1600 down hill, all out: 6:27

This was a pretty tough workout but I feel like I did all right.  I feel a little run down like if I don't take care of myself it could turn into sickness so I need to take care of myself.  I did this on the East High track so after the 400's and 200's I ran up hill for about a half mile so I could get down hill for the whole mile.  This hill is way steep for the second half so I was struggling between trying not to fall over and pushing it as hard as I could, which I think slowed me down.  I didn't feel like I could have pushed any harder though.  Cooled down with a run back up the hill and a few times around the track easy.

Feeling like a rest day will do me more good today than a workout. 

Up/down City Creek. This run really took it out of me. I probably should have just done 6.  Guess I'm still battling this sickness.

I'll enter a report later. I was liking running again today :)

51:28/8:35

easy miles from home.

1:29:08/8:42

The plan 4x1 mile downhill miles w/ 3 min jogs. Ideally I would have started up emigration and ran down, but that only works when you have someone to drop you at the top so I ran up 4 miles and started the down. My legs didn't want to move fast when I started the repeats but I did what I could. Jogged up 2 min and down 1 between miles. CD

7:37, 7:34, 7:29, 7:22

AM spin. Really liked this workout. Hill ladder starting with 2 min hill w/ 1 min sitting, 1 min stand procressing to 5 min, increase tension on stand, keep tension on sit, then back down. 1 min recovery between sets.

2.5 miles, hiit, 2.5 miles

Home to Emi. My legs were not super fresh but I couldn't stop. My legs will feel this tomorrow for my run but I don't care, it was worth it.

1:54:21/8:48

Legs super slush like but I was expecting that I just went with it. from home to shp to lp. mile 11 and 12 were flat faster @ 7:46, 7:37, legs really tired but felt good to speed it up, 1 mile SLOW cd. 

Easy miles in the morning. Easy ride in the afternoon.