This morning I ran my Providence Hills Loop. I started out easy with the first 3 miles around 7:30 pace. I decided to hit the next mile hard (big hills the whole way) and broke 8:00 which put my HR up at 178. At that point, it is a nice downhill the rest of the way home, so I figured I would keep up the effort and see what happened. (5:58,6:20,6:26,6:19) I was catching the 7:00 guy with a mile left so I pushed it and beat him by 5 seconds a mile. Did an easy .1 cooling off. Not a bad workout for just running by feel.
Total Time: 56:09 (6:55 ave)
Ave HR: 160
Elevation 4500' to 5000' and back to 4500'.
PM: Took son on Bike for an hour ride. Was more work than I was expecting. I will count it as 2 miles even though it was comparable to 4 or 5. We saw horses and cows and lots of dogs.
Ran past the Rec Center to the Blvd and ran on the Canal Trail. At end of trail, kept going to the bridge at top of first dam lake and then followed same path home. Not a bad route. I think I will incorporate it into my staple of runs. Only drawback was the 30mph winds coming out of the canyon. I felt ok today. I didn't push it so I enjoyed the run overall.
Can't believe that WBR is upon us. I am getting pretty excited. Not looking forward to running in the heat though.
Wasatch Back Relay - Leg 4 (5.14 Miles) 00:31:48, Place overall: 3, Place in age division: 3
Slow miles
Fast miles
Total Distance
2.00
5.10
7.10
Wasatch Back Relay - Team Marathon GIS - 3rd Place Overall - 18:29:29 Results
We ran our guts out but couldn't keep up with BYU and Weber as they battled it out for 1st. Weber ended up winning impressively by 11 mins.
I was in Van 1 with (in order of legs) Sasha, Dustin, Chris, myself, Paul, and Steve. I received the "baton" at at 6:54 pm at Exchange 3 with Weber up by ~15 min and BYU and Runners Corner about 2 mins behind. It was around 90-95 degrees and that is hot for Logan. In fact, it was the hottest day of the year so far.
My leg was 5.14 (on the Garmin) miles long with rolling hills and a net gain of 152 feet. I started out fast all amped-up and ran 5:41 for the first mile before I settled into a better pace. Splits (5:41, 6:05, 6:26, 6:16, 6:26, :54 (6:16 pace). I was expected to run 31:45 and I ran 31:48. My HR was pretty high due to the heat and averaged 185 and even maxed out at 192. I was very glad to hand off to Paul and collapse.
I ended up running around 2 easy miles, warming up and aiding other runners.
Wasatch Back Relay Legs 16 and 28 00:00:00, Place overall: 3, Place in age division: 3
Slow miles
Fast miles
Total Distance
2.00
8.00
10.00
Leg 2 of the Relay was an easy 3 (2.92 measured) miles on a virtually flat country road. I received the baton at 12:43 am and by then, BYU and Weber were ahead by a good margin but we still had a chance. My leg (16) was 2.92 miles long by the Garmin and had a net gain of 43 feet. I was expected to run it in 18:33 and did it in 16:59. I had the honor of passing my first 2 runners on this leg. I ran splits of 5:47, 5:56, 5:17 (5:45 pace). Ave pace was 5:50, Ave HR at 180 max at 186. I feel I ran well this leg beating my projected pace. The cool weather and easy course had a lot to do with that.
Leg 3 of the relay was a hard 5 (4.93 measured) miles at Jordanelle Reservoir. It climbed, plateaued, climbed more, then dropped for the finish. I was expected to run it in 32:09 and ran it in 31:00. I received the baton at 7:17 am. I had a great time passing TONS of people. I don't understand how so many people were congregated on this one leg. I swear there were groups of 5 and 10 running together all over the place. I lost count after 30 people I passed by mile 3 and stopped counting. My splits were: 6:38, 6:54, 6:11, 6:14, 5:03 (5:28 pace). My ave HR was 175 and my max at 185. I feel I could have run faster if my legs weren't already toast from the 2 previous legs. Well, duh, of course that is the point of this relay.
I was sure glad to be done and enjoyed a breakfast of Pancakes and eggs and Bacon with milk and OJ at the High School. It was warming up fast and felt sorry for Van 2.
Funny story...Sasha was out running and Van 1 got out to sing a pathetic ensamble of "BINGO" and afterward we went to shut the door...slam. Nothing. Slam... Oh ohh the door wont close. We fiddled and played with it during sasha's run but to no avail. Bungie cords would have to do.
