Trails!

Morning run out to the TOU course.  Two mile warmup to get to the 21 mile marker (7:41, 7:14).  Then ran backwards along the course building into MP over the first mile.  After that, it was ~MP until I hit the 17 mile marker and turned around and hit the same miles now going the right direction.  I did ok except for mile 18 to mile 17 (see *) where I lost focus a bit and slowed down. (6:44, 6:28, 6:29(downhill), 6:46*, 6:28, 6:44 (uphill), 6:30, 6:20).  Once I hit the 21 mile marker again, I crusied on home at sub 7 pace.  I am planning on front loading this week so I can rest for Draper Days this sat.    

Total Time: 1:23:16 (6:47 ave)

Ave HR: 160

Easy run this morning.  I ran up to first dam via the Canal Trail.  I had a hard time getting going.  My body wouldn't let me break 8:00 pace until the 4th mile.  I think I was still asleep or something.  I didn't worry about it though as it is an easy day, so I listened to what my body was telling me.  I have been training hard for the last month or so building in mileage and intensity and I am concerned about overtraining.  I want to run well this weekend at Draper Days and also at Des News 10K so I think I will take it easy the rest of this week and use it as a recovery week.  I think I am getting a cold and some of the stresses lately are getting to me.  So I must be "on the edge" with my body. 

Total Time: 79:08 (7:55)

Ave HR: 143

Went to Incubus in SLC last night.  Great concert, but it was a late night returning to Logan at 1:30 am.  Slept in as much as I could get away with at work and that forced my run to the afternoon.  Ran over to Paul's house and we did a providence loop in hot weather.  I drenched myself three times with hoses and I still was overheating.  Ran home after dropping paul off.  Afterward went with the family to the pool and had some fun.

Total Time: 52:08 (7:26)

Ave Hr: 160 = hot

Met James and Paul on the Canal trail and we ran up to the fork to spring hollow on the singletrack and back.  Easy chatting pace.  Felt pretty good after taking it easy yesterday.  Might just get some life back in the legs afterall...If my new blister heals.

Taper for Draper Days.  Easy modified Landfill Loop.  Felt ok except for the blister on my heel.  That hurt. 7:45 ave

Had to run the Draper Days 5K today as my last name is Draper and if a race is named after you (and I guess a whole city too right?) you should at least show up.  They even had a parade.

I ran 2 miles of warmup with Sasha, Scott, and Paul.  I was feeling pretty good other than my blister on my heel.  I stuck some moleskin on it and just delt with it.  The start looked pretty stacked as expected, but I was ready to roll.  The weather was warm, but the sun was not out so it wasn't as bad as it could have been.  I do think it hurt us a bit.  Paul said his car thermometer read 82 (+- a few) at the start.

Nice fast first downhill mile in 5:09.  I felt ok, in control, but I knew that was going to get tougher.  I think by this point I was around 20th overall. 

Second mile was a net gain, no monster hills, only a slight incline most of the way.  I hit this mile in 5:45.  That was slower than I wanted, but I was hurting. 

Third mile had a hill in the first part then some down and then back up.  Probably about the same difficulty as the second mile.  I enjoyed picking a few more people off during this mile.  I hit the marker in 5:43. 

Kick over the last .11 wasn't enough to pass anyone, but I also held my own.  :31 (4:37 pace) for  the last .11 ---17:08 official time.  Huge PR over my last 5K (Heart of Holladay in 17:37) but that course was harder.  According to sasha's predictor I should have run this race in 17:15 for it to be an equilivant PR effort.  I exceeded that so I am happy with my results.  One of these days I will break 17, just not today.

16th overall and 6th in 25-29 age group. 

Ran back to the start (2 miles or so on a paved trail system) with Paul and changed shirts and then ran back to the finish in time for the awards.  I won't steal Paul's thunder but he ran well too.  After chatting and such, we grabbed a $3 Lions Club breakfast and then attempted to run the course backwards back to th cars.  We made it to the parade route and tried to get around it, but ended up back on it again and just gave up and ran through the parade dodging flying candy and lunging children.