20.1 mile run this morning. I don't know for sure what I've got planned this weekend and so I decided to take advantage of my day off today and do my long run- most likely the last long run before the Ogden marathon. I did the trail up to Winchester Hills loop. I also wanted to get some marathon pace tempo mile in coming back into town.
The first 9 something miles are up a rocky trail with an elevation gain of over 1,200ft- so needless to say the pace is slow and allows one time to warm up. Then I got to the golf course and got a drink and took a GU to get ready for the tempo. I ran from the golf course over to the base of the Winchester Hill's hill and there I'd start the 5 mile tempo down into town.
Tempo- avg 5:26 pace for 5 miles.
1.5:33- A good strong start up from the bottom of the hill. I also am pushing a strong wind but decide I need to do this regardless of pace- the effort needs to be there.
2.5:32- Start trying to get the turnover into the wind.
3.5:12- A really good downhill section helps me roll regardless of the winds powers!
4.5:35- Not sore or trashed yet but I do stop paying attention and the pace shows.
5.5:15- I regroup for one more mile at pace.
Now the tempo is done I just have to make it from the running store back home and it's starting to get warm (over 80). I make my way through town needing a drink and looking like death, I'm sure. Now back at home and the scale says 143.5!!! A new low for me by more than 2lbs. Really, really glad to be done and ready to spend some quality time on the sofa.
(Blue Cumulus 325.5) | 