EXTREME MAKEOVER 2012

Kellie ran this morning so I had to resort to using my lunch break for a good after noon jog.  Last week was crazy with starting the new position at work and trying to get settled into the new job while passing off some old responsibilities.  Evan was baptized on Saturday so there was no running on that day, so 20 miles last week total and it felt really nice.  I felt great today and really wanted to get out before tomorrow because I will be doing a longer tempo run tomorrow.  Weather was awesome today, I felt like I could have ran forever.

running time 59:40 ave pace 7:12

Today was my tempo run day! :(  I was going to meet up with Rich C and run it with him, but he was a no show so I had to run it all by myself.  I usually run at least 2 miles before starting a tempo run, but it was really warm this morning and I had waited for Rich to show for 15 minutes so I really needed to get running.  I warmed up for 1 mile and then started the tempo run.  I ran a 6 mile tempo 2 weeks ago on the treadmill and my ave pace was 6:23, so I wanted to run it again outside before moving on to the 7 mile tempo.  I started at mile 4 of the speedy 10k and ran out to Osborne Corner and then west and finished at the top of the hill behind ALA High School.  I wanted to average 6:15 or less, this is what I would consider to be my HMP, on a flat course.

Splits

mile 1 6:21 (not wanting to start out to fast)

Mile 2 6:20 (this mile has a good hill in it, I ran the tree line road quick and ran the hill strong and really didn't hurt to bad after I hit the top)

Mile 3 6:07 (I felt really good on this mile, and was glad that I was half way!)

Mile 4 6:10 (gradual up hill right before highway into salem, I had to slow down for a car on the highway before I crossed)

Mile 5 6:04 (This mile has a slight drop in it but mostly flat, feeling great and surprisingly comfortable)

Mile 6 6:24 (When I corssed the road at arrowhead I soon realized that the next mile would be mostly up hill for 3/4 of it and then flatten out at the top.  It was to late for me to change directions and try and run down the highway so I took on the hill at full speed.  I hit the top and realized that I was on pace to beat my best 10k race, so I ran .2 more)

milw .2 5:47 (this was a good kick at the end, I felt good during the whole run and I hope that I feel this good in 2 weeks when I do my 7 mile tempo)

Ave pace 6:12 total time 38:32

finished off with 4 slower miles back to the truck.  Rich sent a text and he turned his alarm off and went back to bed on accident.

Woke up to a lot of snow this morning, so I went back to bed and then had a busy day at work.  I ended up not getting out until 8:00 pm and I was expecting it to be a lot warmer than it was.  I went out in shorts and a long sleeve t-shirt and a short sleeve shirt over that and I wish that I would have put on some running pants.  Oh, well I got in some good miles and the air was really clean and fresh and the stars were awesome.  I will be running longer miles in the morning because I will not be able to run on Saturday so I hope that I won't be to tired.

Ave pace 7:14

Ran with Rich this morning, it was a little cold to start but turned off real nice.  After my run I stopped to check on an elk that I have been watching on Big Mtn and noticed that he was gone from where he had been hanging out.  I noticed a guy walking down the Mtn with the horns strapped to his back pack :(  Oh well there are a lot more elk horns to be found.