EXTREME MAKEOVER 2012

I got home from work and had enough time to go and run before Evan's karate practice.  I ran up to the Woodland Hill's mail boxes and thenback to Salem Canal Rd and home.  I tried to run the up hills slow and the run the down hill at MP and then hit the flat kind of hard.  I found today that I have an easier time hitting the low 6:00 to 6:20 pace on flat ground rather than on the down hill?  Everyhting felt good today, no real pains to speak of, I hope to get some longer miles in tomorrow.

ave pace 7:00

Met up tonight and ran with Mike L, he has not been running for about 2 months now because his knee has been hurting him.  We were running really, really slow before he got hurt he was running like 9:45's and we were struggling hitting 11:30 pace.  That was way to slow for me, it was pretty much a speed walk.  I thought to myself, should I run ahead and then turn around or just hang with him.  When we hit mile 2 he said why don't you run up and around pretty little road and I will run down the BYU dairy road and you try and catch me by the time I hit the Orton dairy.  I quickly said that would be great.  I left him when my watch said 2.2 miles

mile 1 10:52 :)

mile 2 11:14 :( :( :(

mile 3 7:38 this had .2 at a really slow pace

mile 4 6:18 this is an up hill section, about mile 7 of the spanish fork half.

mile 5 5:47 :) trying to catch Mike and as I turn down on the BYU dairy road I can't see him in sight, so I know that I need to kick it to catch him.  I thought that I would catch him by the time he hit the turn, but I think he kicked his pace up a bit too.  I hit mile 5 right before the hill at the dairy, I ran up the hill and caught him just past the dairy when he was getting ready to cross woodland hills dr.  I asked him if he caught a ride, he laughed and said that he had a goal to not let me catch him.  I had a flashing light on and he said that he could see me coming?

Mile 6 9:42

Mile .4 11:34, we had to wait a while to cross the highway.

ave pace 8:52

This was kind of a fun game, I would like to try it again and see if I could catch him sooner than the time before.

Evening run today, I drove to the Salem Stake Center hoping to meet up with Pat and Kent but they no showed so I was all by myself.  I ran over to pretty little road and ran around the loop and then ran up Harry's Hill and then over to Woodland Hills Dr and up to the mail boxes, then across to Loafer Dr and then back to the Stake Center, I had to run an extra .75 to get to 10 miles.  It felt good to run hills today, I did fight a side ache for about 2 miles.  I think it was from the lunch that I had today.

ave pace 7:22

Met up with MichelleL and MattK this morning for a 10 mile tempo run, it was very cold about 23 when we started.  we ran out to Osborne corner for a 3 mile warm up and then we stretched and then Michelle made sure that we started at the invisibe starting line???  She made some comment about be to much like somebody???  I can't remeber who though?!?!?  When ever I run with Michelle I always wait for her to write our split's and then I copy and paste.  She is far better at reporting than me.  So here are the goods.....

The plan was to do a 10 mile tempo, at marathon pace, with two .8 faster tempo pushes inside (like 6:00ish pace).  So 4.2M @ marathon, .8 @ 10Kish, 3.2 @ marathon, .8 @ 10Kish, 1 mile @ marathon.  This workout is adapted from a workout in Jack Daniel's Running Formula "Elite" marathon training plan, but that workout is 14 miles of tempo, and I haven't tempoed more than 8 miles since the marathon, so I thought 10M would be hard enough and it was.  The goal is to change gears faster without going anaerobic so that you can shift gears back to marathon pace.  We did a 5 mile loop in the SF riverbottoms since MattK knew he might now be able to do the whole workout.  The course is SF Golf Course 5M.  

	Pace	Ideal pace per course tool	Descript
Mile 1	6:27	6:14	Downhill piece within, conversational, easing into it
Mile 2	6:35	6:31	Slight uphill, TylerS conversational, fierce headwind for 1/2 of this mile
Mile 3	6:45	6:37	slight uphill, headwind off and on, MattK drops off, Tyler seems unchallenged and bored, I have some mental weakness but plow through (I was not bored, and it was challenging)
Mile 4	6:38	6:58	Uphill, but have some tailwind (probably why split is faster than course tool projection)
.2	6:02 pace	na	steep downhill (I loved this part)
.8	6:02 pace	na	gradual downhill, gear switch to faster tempo pace (I was kind of lucky at this point I hit a high!  I felt really good and was surprised that I was feeling so good)  Michelle can switch gears faster then me though!  I think that she drives an automatic.
Mile 6	6:49		turn around and do loop backwards, gradual, then steep uphill
Mile 7	6:24		downhill but headwind
Mile 8	6:19		slight downhill, MattK joins, tailwind off and on
.21	6:22 pace		slight downhill, some tailwind
.82	5:57 pace		slight downhill (SF riverbottoms road), MattK stays with us I remember asking Michelle when her watch was going to beep so that we could stop running so fast.
Mile 10	6:38		flat, and "nice" uphill portion to get to Osborn's

So the first loop was 32:45, 6:31 ave pace and the second loop was 32:20, 6:26 ave pace.  Not too shabby.  The 32:45 is predicted as a 6:20 pace if the course were flat per the course tool.  I am glad that I survived the run and glad that I got out of bed and met up with MattK and Michelle.  It is always such a good feeling when you finish a work out like that.  It's like finishing a race with in a training run, at least for me.