Monday: A really hot 6.15 miles. 8:17 pace. I started a little late in the morning and I thought i was going to die it was so hot. I took the first two miles pretty easy and tried to pick up the pace a bit on the middle three (8:08, 7:55, 8:06) and just brought the last one in. I need to get these tempo runs under 7:30 if I want to break 1:37 at Bryce.
Tuesday: 14.5 mile bike ride. 17 mph. I was short on time, so I could only go for 15. I went with Ash and a friend of hers. We did a little loop in cliffdwellers that is new in the Tri. I tried to pick up the pace a bit on the way back since I was by myself.
Wednesday: 1 hour spin at the gym. Standard. Good.
Thursday:
- Track workout. 2 x 200, 10 x 400, 2 x 200. A new guy, Dennis, has been coming at has some experience coaching, so I am letting him call the shots with distances and paces. We did the 200s in 47-48 and then, he wanted me to do the 400s in 1:38-140. I did them as follows: 1:37, 1:37, 1:36, 1:36, 1:35, 1:35, 1:34, 1:36, 1:29, 1:31. We purposefully picked up the pace on the last two. Then two more 200s right at :47. It was a great workout. Dennis gave me suggestions on how to get my half marathon time down like, doing my tread workouts at 1.0 incline and 8.1 mph. We'll see what I can do.
- Lake Swim. 1100 m. It was very nice and I just took it easy. I didn't have my watch. Last week's swim turned out to be closer to 1200-1300 m. woohoo!!
- Futsol.
Saturday: Awesomest run ever!! 10.5 miles up the La Verkin twist and Smith Mesa. First two miles nice uphill (10:15, 9:44) next three pretty flat (8:22, 8:10,8:35). The next three are straight up (11:30, 13:30, 14:30) but I kept my feet running. I finished the climb and started the descent (9:17) and continued the descent (7:25, 7:03). I went with a group and it was just fun. My average pace ended up at 9:59.
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