Running On Purpose

Recovery day

• 3 miles on TM
• Spin class
• Core exercise w/kettlebells and abs

Long Intervals:

• 6.5 Miles w/ 3x1Mile at sub 5k pace with 3 minute recover jog between

Recovery day:

• Spin class
• 3 Miles on track
• Core weights/kettlebells

MLR:

• 11 Miles

Recovery day:

• 4 Miles at easy pace

9 Miles (4 on TM and 5 on track) 2 miles FF at 7:15 pace

Recovery day:

• Spin Class
• 3 Miles on track
• Core wights - kettlebells

Medium Intervals:

• 7 miles
• 2 warm up
• 2 cool down
• 5x1/2Mile at 6:40 pace and 2 min recovery

Recovery day:

• 5 Miles @ 8:00 min pace
• Core weighs

MLR / FF:

• 14 Miles with 2 mile Fast Finish
• Through Herriman and out and back on MountainView Corridor

Recovery:

• Spin Class
• 5 Miles on track
• Strides last mile

Recovery:

• 5 miles on TM
• 3 on track
• Core weights / abs

Short Intervals:

• 9 Miles
• 2 warm up and 3 cool-down
• 8x1/4 mile intervals

Recovery:

• 5 miles
• first half easy warm up
• second half at 7:35 pace

MLR

• Ran through Herriman to Mtn View corridor then back to the cove and down rose canyon road

Recovery:

• Spin class
• 6 Miles on track between 7:30 and 8:00 pace
• Core weights

MLR/FF:

• 10 Miles 
• 3 on TM
• 7 on Track
• 2 mile warm up at 8:00-8:30 pace
• 3-8 at 7:45-8:15 pace
• Last 2 miles at 7:00-7:10 pace 

Recovery Day:

• 1 mile warm up on track
• Spin Class (strength)  Great class...kicked my but today! 
• 4 miles on track at easy pace
• Core weight work out including abs to top it all off...stretching of course!
• Solid recovery day...if you can call it that :)

Can I just ask what is up with the people who take up half of the four track lanes with their plyometrics workout and equipment.  Got smacked in the head by a guy doing jumps as I passed by today.  I really think they should take that to one of the dance rooms or the gym...track get's pretty tough to negotiate with that and several people walking and a few runners.  Had to come to a stop a few times today.  All the more reason to be outside I guess.  :)

Wow how about that warm weather yesterday...almost 60 degrees in Herriman...really!!!  Then to wake up to 28 this morning...brrrrr!!!! 

Long Interval

• 7 Miles (TM)
• 4x1600's @ 6:58 pace
• Warm up and cool down
• Felt good this week and much stronger than the 3x1600's two weeks ago! 

Amazing sunset tonight with the clear air and fresh with new snow Mt. Olympus lit up like a very brightly lit Christmas tree.  That is why I love Utah! 

Make it a spectacular day!

Good Morning!!!! (well it was mornng when I put this in!)

Recovery day:

• 6 Miles on the track...yes I know it was sunny and nice out today...
• Easy warm up pace then picked up as I progressed.  8:15 pace to 7:45 pace at end
• Core weight work out, legs, and abs today

Ready for a great long run tomorrow!! 

What a glorious windy morning on the Corridor!! Wind aided on the way out...and power running on the way back!  Totally killed our pace and it was chilly!  We diverted off the Corridor on the way back and ran up a ravine on a trail/road to escape the wind...what an adventure.  Nice mud all over Scott's new NB Minumus shoes...slip sliding around, but it felt so good to be out of the wind for a few minutes! 

17 Miles

Garmin Connect 

http://bit.ly/yGLvp2  

<iframe width='465' height='548' frameborder='0' src='http://connect.garmin.com:80/activity/embed/152623666'></iframe>

Recovery and another day circling the track, but I like being right there so I can jump on the weights right after. 

• 7.0 miles on track
• Core weight work out

TGIM!!!! 

MLR Day

• 9 total miles today
• 4 on the treadmill at 8min pace progressively faster to 7:30 on last mile
• 5 on track average 7:30 pace with fast finish on last two

Recovery day

Good thing this was a recovery day...since I somehow slept through my alarm and really recovered!  Got up just in time to get to the rec center and sneak in 3 fast miles (21 mins) before spin class at 6:30.  Really laid it out there for spin class...felt good...then the dash home and off to work/training.