Wheeler Farm Loops

Day off for the Kinvaras. Day on for the Icelantic Shamans.

3-4 feet of (desperately needed) snow since Thursday. You rarely see black on the danger rose...

We had tickets to a couple different ski areas, but decided to ski at Solitude, which never fails to let us down on a big powder day.

Brigham was right.

This is the place.

AM - 8 miles. Back was a little stiff, as expected. Worth it.

PM - 6 miles w/ Andrea.

AM - 13 miles. LT Efforts: 4 x 10 minutes (2 min recovery jog) w/ trigger finish at the end of the last rep. Tempo loop. 2 up, 2.5 down. Average segment paces were 5:07, 5:06, 5:06, 5:07 per mile, respectively. Same guidelines as last week. Little too relaxed for the majority of the last effort, but finished ~4:50ish pace for the last 2 minutes.

PM - 4 miles. Wheeler Farm (grass!) w/ Andrea.

AM - 8 miles.

PM - 6 miles.

AM - 12 miles. 5 Mile AT/LT Tempo (5:36, 5:32, 5:28, 5:18, 5:01) followed by 10 x 60 seconds uphill. Good workout and progression of these sessions over the past 3 weeks. Moving from 45s to 60s on the uphills is exponentially more challenging than the difference between 30s to 45s.

PM - 6 miles.

AM - 8 miles. Andrea jumped in at halfway and got me moving faster than 8:30 pace.

PM - 6 miles.

Two good videos: Webb. Nash.

AM - 18 mile long run w/ 5K AT finish. Started from HHS w/ six humans (Rob, Josh, Collin, Kramer, Ashton, Kotter) and one dog (Holly). We did a Tanner Park / Zoo death loop back to the school, 3 SHP laps, and finished up with the last 5K on the track where Jon and I alternated laps, which made the faster finish feel like a cruise (16:24 - 5:16, 5:20, 5:15, 33). Kept the LR under 20 and didn't hammer the finish because I want to recovery quick and be ready to get in 4 more solid workouts before the Phoenix 1/2.

After the run I picked up a bunch of Valentine's stuff for 75% off. I hope Andrea doesn't read this...