High Speeds

Did a pickup in 4:51.

Today did a 6 mile tempo in the Provo River Canyon. Had some knee problems, and the first two miles were 5:16 and 5:02. Was able to average 5:00 for the last 4 miles. Ended up with 30:18 overall.

My right knee was still hurting today from Saturday's workout - wasn't able to do a pickup, so just did 12 easy.

Reduced distance today to try to help the knee recover.

Today did a 4 mile workout in 19:47 (5:03, 4:58, 4:56, 4:50). My knee felt good during the workout, but hurt before and afterwards. Overall it felt better than at the start of the week.

Today did 3x2 down the canyon - 9:59, 9:55, and 9:18 (!). Tailwind - what can I say. This has been a pattern though - I am tight at the start of the workout and it takes a couple of intervals to loosen me up.

Today did 3x2000 in the canyon - alternating up and down. There was some tailwind, which is reflected in the splits - 5:56 (down), 6:49 (up). and 5:45 (down). Then I paced my dad and Chad for the last two miles or so of their half-marathon workout and ended up with some extra distance.

Did a workout - 3x2000 alternating up and down with 400m recovery. Splits were 5:58 (down), 6:38 (up) and 5:55 (down).

Taper for the race tomorrow.

Today raced my first 5K of the season. The goal was to get as close to 15:00 as possible. I started out in 4:44 for the first 1600, and then ended up with 8:59 at 3000. I then hung on for dear life - the last 2000 was 6:14, so 5:00 pace on the dot. With two laps to go, I slipped from 3rd to 4th place. I thought I wasn't going to catch 3rd place, but apparently he spent all of his energy passing me. I found another gear in the last 300m and regained 3rd place as we turned onto the home stretch.

This is a solid 5K PR for me, and it was nice to place in a race were I've typically been mid-pack.

Did a 3 mile pickup in 14:50.