RustyTF2

Hiked Angel's Landing w/ Jill. It was our first time and didn't disappoint! 5.4m in 2:18. 

Riverside walk ~2m... the narrows were closed due to flash flood warnings. 

10.6m@7:46 on some trail that turned into a dried out creek bed. Super technical and felt more like an intense hike for a few miles... so then I got on a dirt road and ran just barely into the Dixie national forest before I had to head back. Very hilly run. 

No calf issues! Felt a little sore later in the day but went away with some gentle self-massage. 

10.2m@5:41 w/ a mix of MP and threshold mileage after a 2 mile warmup. Finished it off with an easy .2 CD. Splits: 

6:39, 6:23 (up), 5:48 (up), 5:30, 5:27, 5:19, 5:27, 5:20, 5:16 (down), 5:27, 6:44 pace for .2.  Tempo portion avg: 5:27, net loss 123 ft (avg 15 ft drop/mile)

Only stop during 1st mile and 5s at 3m into tempo for traffic. 

Felt really good and pretty easy but I think it's a false sense of fitness. Taking about a week off for my calf has probably made my legs pretty fresh. I was really hoping for a better base and buildup going into PCHM and UVM but in the past couple months I've taken 5 weeks pretty much completely off: 2 for a sinus infection, 2 for a sore hip flexor, 1 for a sore calf. I just keep jumping back into it, over eager to get my mileage and workouts up to where I want them. Even though I know better, it is so hard to be patient sometimes. I still think these races can be decent, but I'm not really sure I'll be seeing PR's at this point. 

10@7:00 feeling a little bit sluggish

4.1m @ 6:51

2.93m Aspen Elementary Fun(d) Run "5k" @ 5:37 pace. Hilly, tight turns, and some thick grass. I paced w/ a sophomore from Timpanogos HS from my ward and let him sprint ahead at the end. There were supposed to be free Altra shoes for the winner, but we found out the day before the race that the sponsorship fell through... so I didn't exactly have a reason to do anything more than show up for my easy day running. Fun to run with Tony. He's progressed a ton in the past year and hopefully, after a good summer of base, will be a solid contributor for his team. 

3.38m @ 7:31 (First one ~9' w/ tony)

21m@6:23 super loop in Chubbuck/Pocatello including some of my favorite paved and non-paved paths. Got poured on during mile 2 and by 11 the nips were chaffing... had to tie my shirt around my waist or hold it in my hand the rest of the way. Pretty windy out and the route had plenty of good hills throughout. I'd  equate it to 6:0X pace on the Murdock on a good day. Time to be serious about prepping for UVM