Met Paul and Logan for a long run up Blacksmith fork canyon. We started at the west end of Hollow Road and ran 10 miles up and back. The pace was conversational but hard. We hit a brutal headwind going up the canyon that made the 7:15 - 7:30 pace feel way too hard. I was thankful for the turn-around point (~700 feet elevation gain) to be able to run with the wind and downhill. Ahhhh.
Miles up were: 7:35, 7:10,7:27, 7:37, 7:13, 7:19, 7:09, 7:00, 6:57, 7:01
Coming down the canyon, we (they) were doing really well, but I was again suffering. I need to stop running with super stars. They kill me. But they pulled me along at MP for most of the way down. I was dropped when those two started to actually work (during mile 18). Until then, we cruised along enjoying the downhill and the tailwind. I was never happier to see the car.
Miles down: 6:37, 6:17, 6:15, 6:34, 6:13, 6:09, 5:57, 6:10, 6:18, 6:11
Note: I counted all my miles faster than 6:30 as "fast" miles. This run set the record for the fastest training 20 miler (downhill or out and back). I only needed to do a 37:30 10K to get the same time as my Ogden Marathon time on a harder course. Good training for St. George.
Total Time: 2:15:17 (6:45) 159 ave HR 174 max HR
* Good week of training with some solid workouts. I dropped my mileage a tad, but I needed a good week to recover from the previous milege increases and it gave me a chance to do some quality workouts. All my ~70 miles were from singles. | 