Giddyup

Treadmill 5k...tried something new tonight - ran in kilometer intervals, adjusting pace up & down at the kilometer instead of the mile.   Really kind of like it, the effort was still good and the change up came sooner than a mile.  Anything to make the treadmill miles more interesting!

Really not sure how far this morning - will take a 4.  Run club @ gym...great speed work but a little too fast too early.

Morning b loop

Treadmill

Morning fort rockwell loop.  No watch, GPS, etc.  Was nice to run however I felt.

Morning bridge loop - kept an above average pace for this run

What a wonderful evening run in the fall - this is the best time of year for running!  Everything felt great tonight and I had a super fun run around town.  Averaged 6:48 too.

Morning b loop

I knew the Draper Crazy Course fun run was going to be today, but I did not register and did not intend to run it.  When I left my house with the intention of heading up Ghost to the top of Clark's up CC I thought I would head up to the equestrian park.  I followed the race course and saw a few runners with bib's, I thought the race was over so I was surprised to see it was just starting.  So I decided to run it.  Haad a surprisingly great race.  First mile was 5:54 which for me is about like getting a birdie in golf.  Finished in 21:35 for 5th or 6th overall and took home a turkey for winning my AG.  Finished the run by checking out a couple new trails up CC and then back home.  Exceptional day for a run and a race.

Morning bridge loop

Regular B loop (basically).  Have had a twinge of *something* in my hip in the same place where I had problems earlier in the year.  Could be from pushing hard a week ago at the run club class and then again at the 5k.  Will ease back and make sure it doesn't turn into anything like it was.

Morning b run, just me & D.  Temperatures have been not bad lately.  

Evening run during the boy's TKD class.  Pushed the pace and was pleased to run a just under 6:50 average.

Baseline fitness test this morning - improved 13 watts over the 42 minute test (20 minutes hard, 2 minute break, 20 minutes hard).  Averaged 283 watts.  Then went to the pool and did a couple workouts with MM, JA, TT.  Good times.

Yesterday was the bike fitness test, today was the 5k fitness test.  Ran super easy up to Draper park then did some different warm up exercises at the park then ran the Draper Days 5k course.  It is a much different (worse) experience to try to run a race by yourself!  Did well though, thought I was dying in the first mile for a 6:02.  2nd mile was 6:04 and the last mile - just like normal - was a 6:26 for a 19:11 overall.  Was actually quite pleased with my effort - looking at data afterwards I was running very strong in the first mile and could have been under 6 but I really let up right before the end of the split.  Good motivator to not let the pounds pile up too much over the next month of junk foods!

Beautiful, crisp late fall Mtn bike ride up Corner Canyon.  Rode from the house up the cyn from the equestrian park, up Ghost Falls to the main CC road, cut across Canyon Hollow trail at the top to the top of Clark's then down Ann's trail to the Traverse Road tunnel.  Turned down toward the temple to the bottom of Clark's and rode back to the top.  Came down the Rush trail then bottomed out back at the equestrian center but not before riding the short section of single track on the downside slope from the homes to the north of the temple - I don't know any trail names for that area.  Had so much fun.

Morning spin class - 20 miles may be generous for how I felt.  It was an hour class.