Trying to improve my running

I was on call overnight. Somehow I found the energy to do a ladder workout at work. I did 1, 2, 3, 2, 1, 2, 3, 2, 1 min sprints with active recoveries after each. I was shooting for 6:30, 7:00 and 7:30 splits on the 1, 2, 3 min sprints. I felt pretty good given I did the 20 miles on Saturday and was able to meet the splits for the most part. Maybe I need to start pushing my speed a little more. My paces were: 6:41, 6:59, 7:20, 7:11, 6:08, 7:17, 7:31, 6:48 and 6:11.

Local trail with a couple of laps up the hills. It is cooler but feels really muggy. Garmin said 66 degrees 73% humidity welcome to monsoon season. 

Ran the local trail for 10 miles this morning. Saw deer and a tortoise.

Ran while on call initially was going to do a progression run, but the new started hurting a little into the run and just finished 6 at an easy pace.

Slow run up wade road w/ a bit of exploring.

It has been ~6 weeks since I have ran this trail (last time I took a bad spill). I guess it is time to get back on the horse or mountain. I did a couple of laps up Wasson peak. The first lap I was able to run the whole way up that was encouraging. I got to the top the first time at about 6:30 AM (1:15 to go 5.6 miles and 2100 vertical feet) it was a pleasant temperature. The second trip up I took the more direct route without as much vertical (3.8 miles and 1650 vert)and it took 1:20 I had to walk a good portion. I was going to try a third time but it was 95 degrees and i had drank all 5 liters of water I brought so I went to a flat part of trail by my house after getting more water to finish out 22 miles

Ran up wade road. super hard to get out this morning. only got 4 hours of interrupted sleep last night. Flet better after I got out and started. I did the middle 4 miles at HMP (shooting for 8 min/mile) splits were: 8:15, 8:22, 7:29 and 7:44. The first 2 were uphill (100+ vert/mile) the second 2 were back downhill.

I was supposed to do a moderate pace run today. I am exhausted. The lack of sleep, heat and humidity is getting to me. I did 12.5 miles the first 5 on the trail by my house then continued on the road to get 12 miles. I was so tired and fatigued I couldn't get my pace faster than 8:30/mile. The garmin said it was 78% humidity this morning, so much for the dry heat, at least it was only in the 80's while I was running. I was pretty dead the rest of the day.

When I got home my son wanted to go run with me so I went on a short 0.5 mile jog with him that was fun glad he wants to try and run.

wanted to try running around this golf course it had some really great hills and a change of scenery. I got yelled at towards the end and told that I wasn't supposed to be running on the golf course.

Ran on the local trail. I saw a family of Javelinas. It is so humid here now. I think it is worse than the heat. 80 degrees and 70%. It is really slowing me down. AP: 9:31

A guy from church wanted to try out trail running so I found a nice trail to take him on. It was an easy run. I felt great no problems slow pace to stick with him. I could have done more but it was a beautiful morning and a nice run.

I did another run up Wasson peak today. I did 2 laps. Unfortunately I had to work last night until midnight and wasn't able to get out in the morning until 6:30 (85 degrees 60% humidity). The first trip to the top felt pretty good except I was attacked by a swarm of flying ants on the summit. I borke up the second trip to the top by only running about a mile back down then to the summit before returning to the trailhead and then running back up. The 2nd time up was a lot harder probably 2/2 the heat >90. Couldn't talk myself into doing any more. Hope that I am ready for Speedgoat because I am now officially tapering these next 2 weeks.

Ladder interval run. I did 1 min, 2 min, 3 min, 2 min, 1 min, 2 min, 3 min, 2 min, 1 min, 2 min and 3 min with active recovery between. Target paces were: 6:30, 7:00 and 7:30 for the 1 min, 2 min and 3 min sprints. my splits ended up being: 6:48, 6:59, 7:29, 7:02, 6:04, 7:01, 7:10, 7:15, 6:22, 7:18 and 7:33

Here is the comparison with the prior ladders I did:

7/15 Ladder 7/1 Ladder 5/16 Ladder

Time Distance Pace Time Distance Pace Time Distance Pace

 1:10 0.17 6:48 1:25 0.21 6:41 1:12 0.18 6:44

 2:02 0.29 6:59 2:01 0.29 6:59 2:17 0.33 6:58

 3:14 0.43 7:29 3:06 0.42 7:20 3:01 0.41 7:25

 2:00 0.28 7:02 2:02 0.28 7:11 2:11 0.32 6:52

 1:04 0.17 6:04 1:02 0.17 6:08 1:01 0.15 6:43

 1:47 0.26 7:01 2:31 0.35 7:17 2:02 0.29 7:00

 3:06 0.43 7:10 3:06 0.41 7:31 2:55 0.4 7:18

 2:13 0.31 7:15 1:59 0.29 6:48 1:13 0.17 6:56

0:50 0.13 6:22 1:01 0.16 6:11 1:54 0.28 6:45

 2:04 0.28 7:18 3:13 0.43 7:28

 3:15 0.43 7:33

Ran up wade road. AP: 8:10

2 Laps up Beacon hill. felt really good. Except for the heat.

Ran up wade road with a little section on the trail. AP: 8:20.

wade road run with a couple miles on the trai.

did 4 miles on the treadmill because of the traveling this weekend. i also did 2 laps up the stairs at the hotel (11 flights).

Did 7 miles up at snowbird. I tried to follow the speedgoat route. I missed the first turn down towards the snowbird center because I felt tired and didn't want to have to climb back up. I then got lost up at mile 6 and ended up having to track back across a boulder field. The route was pretty hard, but I remember not feeling too tired when I got up to the top. My time was 2:15. If I can do that anywhere close to that time in the race I figured I would be fine.

Went running with my brother. Did the last mile of the Speedgoat course and then did the first 2 miles of the course then went around back to the hotel. I felt pretty good after.

Did the first 4 miles of the speedgoat route with my brother. This helped me realize how hard the race would be. Still felt ok at the end, which was good for keeping my spirits up.

Did the minimum today, so as not to stress myself too much before the race. Just went up the mountain at snowbird for a mile and then back to the hotel.

Did a hike with the family to cecret lake and then ran up to the saddle between baldy and sugarloaf to look at another part of the course. At the time I was encouraged that we didn't go up the trail to baldy. I ought they had taken baldy out of the race which would have taken away a seriously difficult section. On Saturday I found out that wasn't true they didn't take baldy out they sent us right up the face of the mountain. Anyway this run felt good. I was even able to get 8:18 on one of the downhill miles.

Slow recovery run on the lagoon trail in Farmington. It was nostalgic because I used to run on this trail when I was younger. The first 0.5 miles was pretty stiff then I loosened up and the rest felt good. AP: 8:48

Ran up wade road. I did it pretty fast. I wasn't trying to go super fast I guess being back from altitude made a difference. My AP was 7:49 the only mile slower than 8 min/mile was the 3rd which was the steepest and that mile was still 8:07.