18.5 miles this morning in a bigger workout. The goal was to run the first 8 miles easy and warm-up good and then do a progression tempo getting faster all the way to the finish. Not anything that will send title waves but a solid workout. The only problem is I've been trashed all week and really haven't recovered from Bryce (1 week ago) yet! 8 miles in 1:00:34 and this went by really fast because I knew the work was coming during the last 10. So for the first part I just tried to relax and spend as little energy as possible so I'd have it later. 10 miles in 58:31... Well maybe the fact that my legs were so spent was a good thing because it held me back most of the workout from slamming out faster times and that really wasn't the point. It's really easy on that portion of the STG marathon course to get carried away and just go nuts. About 5.7 miles into the tempo (the top of Winchester Hill's hill) I stopped and almost pulled out of tempo gear. I felt like I was working too hard for the pace and both the calves and quads were hurting. I stretched out and talked to Logan and then he went on. Then I just started to work back and ended up feeling better, and running faster than I thought I'd be able to. The first few miles were at 6 min pace- even coming down Snow Canyon was right around 6 min pace and then I moved to 5:30 pace for a few miles and finished with a 5:16. Then only .5 miles of cool-down back to the running store. Glad to have this week in the books. Now the rest of the day and tomorrow I need to heal the legs up Finally after Bryce. Then jump into a fairly solid week of training again. (White Cumulus 440.1) 6.2 mile bike ride = 1.5 miles of easy running. I was dying to get out on the bike the evening. I finally got out about 8 p.m and had a good little ride over to KFC to meet my grandma (she had some home grown grapes for me) then back to the house to drop of the grapes and then up the trail above Middleton around and out by the Senior park above the road. Kind of fun to go explore, but I didn't do too much because I'm trying to get the legs recovered.
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