Fuel SMART,Train HARD, Run FAST.

Today was tempo day, wind edition. Sometimes it favored and other times hindered. I could never tell which way it was blowing! I know, crazy.

I read an interesting article yesterday found here http://www.runnersworld.com/workouts/are-8-minute-intervals-uniquely-effective

I thought I would give a few a try. Eight minute tempos seem much harder than 4 mins or 16 mins, at least I thought it did. Holding the pace and concentrating that long was the challenging part. Some serious hills in parts of the tempo that made me hit my VO2 max, especially on the last climb. Felt good about my effort on these today. It also evened out nicely, the tempos ended up being 4 mins of uphill and 4 mins of flat or downhill.

3 mile wu, mostly down hill towards South Main Street. Then worked back up for the tempo workout.

4 mins@ 5:56 (.68) slight down

3 min rest/bathroom break

8 mins @ 7:35ap for.56 long uphill, and 6:11ap for.61mi with slight down

2 min jog rest

8 mins@ 6:11ap for .90 (slight down) and 7:53ap for .31mi with steep uphill finish.

204 bpm  

Army fitness test. Passed in all areas except sit up test. 1 full sit up every 2 seconds is something to work up to for twos mutes. I always figure my abs are pretty much goners anyway after stretching out three times. Needs improvement, that's for sure.

Fun run up at Mueller park with Allie, Andy, and Kam. Nice weather followed by a nice river soak. I love summer running!!

Tired. My friend called me in the middle of the night since she was going into labor. I went and picked up her kids and transitioned them into makeshift beds at my house. Her kids are wonderful, but I stayed up most of the night with her toddler. It was was more me than him. I kept checking on him, thinking he was crying. I remember those days not to long ago. I didn't want a kid to die in the night on my watch. Those thoughts appear very possible at night only to me:)

My sister is also in town with her kids. We had 7 little kids running around the house all day. Lunch was epic feeding those mouths. We were able to bribe a sitter to sneak off for an hour to exercise.

I could almost consider today's workout a duathlon. She agreed to ride a mountain bike on the BST trail while I ran. The hills and rocks were making her nervous, so we switched several times. We decided to find our way onto the road. We weaved in and out of neighborhoods and ended up circling the cemetery with water and shade. Lots of hills and lots of laughs today! Good day:)

4x400@1:28-1:29. 5 miles total.

Light sleep- 4h 30m, Deep sleep- 2h 1m  

Fun race put on by Allie and James. It was fun to see other bloggers too!

Today I was hoping for sub 6:15 pace but would have liked to be around 6:00, if I could. Although my time was fine-ish, the effort was harder than I would have liked. Dang it. I was super tired after 800m. My body felt like a Zombie from waking up till now. I took a caffeine pill to help, it just made me hyperverbal and annoying. Oh well. 

There looked to be around 30 people total, but not all running the 5k. Most were running a relay. I was either last or first, not sure. I think only one other girl was running the full 5k. I ran alone and focused on how tired I was rather than how well I was doing:)  I need to run more 5k's to toughen up! My times were the opposite of negative splits-  6:06,6:15,6:20, 5:52 (.15). Talented, huh?:)

Afterwards I went on a nostalgic jaunt around Sugarhouse park, running the state high school XC course. Ah, the memories. I even finished on the track. 

I came home to a bleeding toddler. My husband was rough housing with the kids and Landon hit his head on the fireplace. Luckily, Steve had Lidocaine and sutures on hand so we were able to bypass the dreaded Instacare. Every kid needs their head stitched up at least once.

Busy day, we are heading out to visit family for the weekend! Don't rob us, our poodle-of-sorts dog will be here.

Hope everyone has a good weekend full or racing and running! 

 (Ls 3h 3m, ds 2h 22m)