Workout this morning. Warmed up four miles through the U, to Federal Heights to 11th Ave. At about the Firestation, I began the five mile tempo. The goal was to run at 6:10-6:15 effort, even though the terrain would be variable and my actual pace would be different. First mile down 11th Ave, comfortable in 6:12. Second mile, more downhill and then up into City Creek Canyon, enough of a climb to slow things to 6:25. Then a full mile up City Creek Canyon. This grade is runnable, but requires actual effort as it is relentlessly uphill. I was fine with clocking 6:47 for mile 3. The difficulty of the grade was manifest after I turned around and was immediately running sub 6 minute pace with very little effort. Mile 4 (back down the canyon) was 5:51. For the last mile, I headed out the canyon, toward the Capitol, again nice and easy in 5:53. Even though my splits were all over the place, my effort was much more balanced this week than last week, and I think that is more important than running flat and trying to nail 6:10 every mile. For the cooldown, I ran another four miles, down Memory Grove, to State Street, to 1st Ave, and then gradually made my way home.
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