Met Sasha at the Provo Canyon for his 5x400 alternating down/up hill followed by a 3 mile tempo and then another 5x400. Warmed up and did the first 400s in 71(down), 80(up), 74(down), 80(up), 71 (down) all with a 200 jog rest. I ran these relaxed and tried not to push much as my right hip still has some issues along with the fact the I am in the final stages of getting over this head cold. We then jogged to the start of the 3 mile tempo. Sasha gave me a 30 second head start so he could chase me down. I was shooting for anything under 16:30 or 5:30 pace per mile. I hit the 1st mile in 5:20 and backed off a little as I was afraid it was a little fast. The 2nd mile was a 5:28 but I was feeling ok still so I picked it back up the 3rd mile and tried to hold off Sasha. Sasha caught me right at the very end but I ran another 5:20 for the 3rd mile and ran a 16:08 for the whole three mile tempo. Sasha ran a 15:38 and he said he thinks that what you run on this 3 mile tempo is about what you can run on the Magna 5K course. With that assessment I am pleased with this effort. We then jogged back up to do the second set of 5x400. I decieded to just do 200s instead and pace Sasha for the first 200 of the 400s as my hip was still nagging me a bit. The 200s went as follows: 32(down), 36(up), 33(down), 36(up), 33(down) this time I finished out the 400 as well and ran a 68 for the down quarter. Overall I am pleased with this workout. The only issues I am concerned with are my right hip problem and my right foot, possible PF problem, acted up a little today. If I can get past these two issues things are looking positive for the future. I was planning on racing the Heart of Holladay 5K but will not be able to as I am the Scoutmaster for our Boy Scout Troop and we have a campout that weekend. So I am done racing for awhile as I will be out of town from 15 June until 4 August as well. The next planned race for me looks like the Provo River 1/2 Marathon ont eh 11th of August. Between now and then my focus will be getting in as many miles as possible. I hope to get up to about 90 miles a week during this stretch. We will see how things pan out when I return in August. | 