12.3 mile morning run with tempo miles mixed in. I did the standard loop but inside of it was two tempo segments one of 3.1 miles and one of 2.2 miles. This was a PR time for the loop- 1:21:37 for the total time. I did the first 3.5 miles up to the overpass as a warm-up and then a 3.1 mile tempo from there down to Telegraph road, turned right at the car wash and onto Wagon Wheel- up around to Bulloch- then down past the school and over to Main. Splits there were: 1. 5:12- Steep downhill. I actually hate running down this part.
2. 5:23- Mild uphill and level with some mild downhill at the end. Overall flat.
3. 5:42- Mostly uphill and around turns, a small downhill burst at the end but not much.
5:35 pace for the .1 and it was flat Then I relaxed and ran 7 min pace up to the top of the dirt and down into GS- just about 1.5 miles to the paved road in GS. Now 2.2 more miles of tempo from GS down past gas station and to the Middleton turn. 4. 5:33- A couple small hills and mostly gradual downhill 5. 5:33- Flat but with a lot of turns 5:20 pace for the .2 Now a nice 1.5 or so of cool down back to the house. Good workout to kind of finalize the training for Ogden. I may do like 2-3 800's on the road next week during a run but nothing too crazy. I hate to say it but I think I'm ready for a good race. I just need to try to relax between now and then. Today I have a good message scheduled that should help loosen up the legs. (Red Stratus 326.2)
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