High Speeds

Went for 4 miles in the afternoon - was hoping to go 5, but my legs were pretty beat up from Saturday. Did another 3 at night for a total of 7 today.

Only 10 today as my legs are still recovering from the Haunted Half.

Did a full twelve miles for the first time since before the half - finally my legs aren't sore!

Paced Joseph to a slight PR of 5:09 for the mile on the Orem High Track.

Felt good enough to do a mile pickup - 4:51. Am guessing my legs are fully recovered from Saturday.

Did 2x4 down the canyon. The first interval was in 19:58 (5:01, 5:01. 5:02 and 4:54). The second one was slower - 20:25 (5:04, 5:08, 5:12 and 5:05). There was some pretty significant headwind during the second interval.

Did 2x4 miles down the canyon. It was cold and windy - ended up with 20:47 and 20:46.

Today did 10x1K, alternating 2 down and 2 up. There was a significant wind blowing up the canyon. Got 3:00 (1:47 at 600), 3:04 (1:46 at 600), then up 3:06 (1:49 at 600), 3:09 (1:52 at 600), then down 2:59 (1:46 at 600) and 3:00 (1:45 at 600). Going up got 3:03 (1:46 (!) at 600), and 3:09 (1:53 at 600). On the last two down-hill intervals got 2:57 (1:45 at 600) and 2:58 (1:44 at 600, the wind was pretty rough for the last 400).

The uphill intervals were helped by a significant tailwind, but I'm happy that I was able to run on pace for the most part on the downhill ones. Averaged just under 3:00 for the downhil intervals, and a little over 3:06 for the uphill ones. 

Added 3 more at night for a total of 14.

Did 9 in the morning plus 4 at night with Jenny and my dad.

Today did another repeat of the 2x4 down the canyon. This time things went better than before. The first interval was 19:57 (5:01, 4:58, 4:59, 4:59). On the second, it was warmer. The first mile was a little slower (5:02), but then I was able to speed up significantly (4:55, 4:56, and 4:46), so 19:39 overall. Especially happy about the last mile.

Both times my father and Chad had a three-minute head start. They got 23:02 for the second interval, so if I hadn't turned up the heat I might not have caught them at all ;-).

Total of 16 in the morning, plus three more with Julia at night. This brings me to 82 for the week - a record I think.

Taper.

This year was different than previous years - no raffle, no youngest participant, and no largest immediate family. That meant all turkeys had to be won by speed alone. However, we still had a good showing. My mom and Julia both got turkeys, as did all 5 of my younger brothers (it helped that no one was in the same age division). My dad and I both got turkeys, and Bella would have if she hadn't forgotten to wear her bib. Total turkey count: 9. Mary won a pie - which was donated.

 My splits were 4:48. 4:55, 5:14, and 5:10 (total 20:07). I went for the glory, and it cost me. Second place caught up to me around a mile in, and I held on for another mile before dropping back. First place was 19:15, and second was 19:42.

Raced a cross-country 5K for fun. Ended up geting beat by a high-schooler (he got 15:42 to my 15:52). I blame it on wearing Crocs on the grass instead of spikes ;-). But at least I was sub-16.