Sunday 3-24-13: 9.3 miles, 65:xx. Half with Fritz, Kevin, and some Westminster guy named Oliver. They all wanted to do 18, but as a loop, so I just went out with them to Cottonwood area and then turned around. Pace was pretty consistent after a high-7 first mile (right under 7 most of the way). Legs still feel a little heavy, but I think it's mostly a byproduct of having had no good quality purely aerobic based runs in 3 weeks.
Monday: 4.5 miles. Ran up the hill to the lab for work from my new place in 16:30-ish, ran back home later right on 6:00 pace. Probably not quite tempo effort, but close enough.
Tuesday: 7 miles, With Holly. 3 miles hard, on trail (first trail run of any value since quite awhile back), from the City Creek canyon road up to 5-way in 26:54. I don't know that I've ever run this under 32 before (granted, haven't done it in awhile or ever with reasonable fitness). I followed the same path that Steeplechase does (ie, none of the shortcuts). Came back down but in the meadow I took a game trail down on the Northeast side and followed up the canyon for a little while before crossing the creek and coming back down the road. The uphill was run hard enough that I actually broke Holly on an uphill for probably the first time ever. She was off leash and it took her ~20 seconds longer than me to get to the highest point. On the way down, she was only willing to go a very easy pace, so I guess I tired her out pretty well. :)
Wednesday: 6 miles, easy, city creek trails with Katy and the pooch Holly.
Thursday: Off
Friday: 5 miles, 5 miles with Holly, mixed in 2 hard miles of climbing, which she didn't really like. Over the last mile, she kept stopping behind me. Poor pooch needs a haircut so she can deal with the increasing temperatures!
Saturday: 16 miles, My apartment at 4th and D to B, up to 11th, down the city creek road, onto the BOSHO trail, up to the 5-way (long route, no shortcuts), to the Jewish Community Center, all at about marathon effort in 60:xx (~8 miles, but with lots and lots of climb, hitting the downhill miles at just over 6:00). Daniels tables calculate this as an equivalent pace of 6:30 if the course were flat, but that's not even factoring in all of the sharp hairpin turns, the rocks all over the trail, or the altitude, so it was a high quality effort. Hit the bottom and was nervous about my ability to hold the same effort on the way back in my first long run in a month, but fortunately I ran into Mark Lehmkuhle, who was going really easy, so I jogged slowly with him back to the 5-way (3.5-ish miles) before he turned around. I kept it easy from the 5-way down to the road (mostly around 7:00 pace on what was mostly just a series of pretty steep downhills). From here, I ran down into Memory Grove and ran it in marathon effort from here (6:15s down the paved path towards the capitol). I could tell that this was my first long run in a month - after 100 minutes or so, I just felt a little off energetically (despite eating 400 calories worth of cookies while running) and like I was close to getting a headache for the last few miles, but I was encouraged by my ability to still hold MP when I wasn't feeling great at the end. And, it was only 16 miles, but with a ton of vertical mixed in (nearly 3000' by the end of the run), so it was definitely a "better" long run than just going out for a 16 mile slog with almost 10 at MP.
Overall, a good week to bridge me back to real mileage.
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