Trails!

AM: Landfill loop (6) easy. Threw in 6 striders to get the legs moving today.

T- 45:45 (7:37) 142

PM: 400W route with Jon.  Met up with Beth and the kids at the park for a picnic and fun.  Ran home after.  Very hot out today.

T-1:11:14 (7:55) 9 miles 146

AM: Slow and easy 4. Tendonosis on my foot was irritated. Better keep an eye on it.

PM: Big workout with Paul and Jon.  Jon picked me up then we ran and got Paul then did a few more warmup then got busy.  Hit some major hills on this course.  We ran the Millville hills loop (my way).  I like this version because the uphills are shorter and brutal, but then the downhills are not overly steep.  It made it really hard to tell what pace to go due to the terrain differences.  I think I overdid it at first and it messed me up later.  Goal pace was 6:20 for the flat miles.  (8 miles of Tinman Tempo pace - 6:20)

Mile 1 -  7:04  250 feet net gain

Mile 2 - 6:17 136 up 122 down

Mile 3 - 6:08 76 up 119 down

Mile 4 - 5:51 15 up 237 down

Mile 5 - 6:23 97 up 88 down

Mile 6 - 6:24 140 up 143 down

Mile 7 - 6:23 114 up 152 down

Mile 8 - 6:26 114 up 114 down

Not real pleased with the run.  I felt sluggish and wasn't able to hit my goal times.  Doing a workout like this in 90 degree weather is tough, but I need to do better.  Oh well, its in the books and now my main focus is recovering and resting for TOU half. 

T-1:42:30 (7:04) 14.5 miles 160 ave hr 180 max

AM: Easy 6 - Quite uneventful. Practically slept through it.

PM: 4 with kids in stroller then 2 more by myself. 

Easy 9 miles on 400W route.  Felt crummy for 6, but better for the last 3.

-Untimed 

Legs are finally feeling good.  My 1.5 day taper is just right.  I got out for 5 easy miles (with 4 striders).  

Goals for the race -

Primary goal - PR (sub - 1:16) 

Bonus goal - sub 1:15 (should be within my grasp)

Top of Utah Half Marathon

Goals for the race -

#1 See where I am fitness-wise compared to last year

#2 Break previous PR of 1:16 set on same course last year

#3 Go sub 1:15 (as this is a stepping stone to breaking 2:30 at St. George (eventually))

PR by 4 seconds officially, but missed goal #3. 

The day started with a 2 mile jog to the finish line to catch a bus to the start.  Felt good and ready.  Weather was a tad warm, but nothing to complain about.  This race has notoriously perfect weather.  Did some more warmup at the start. 

Lined up with Paul, Jon, Sasha, and Walter.  I joined Jon, Paul and Walter for the first mile but let them go when they really got going.

Mile 1: 5:34  - HR 174

Felt good, right where I wanted to be, but I would have blown up if I stayed with the guys.

Mile 2: 5:42 - HR 176

All on my own now for the remainder of the race.  The guys take off like bandits

Mile 3: 5:45 - 175

Just plugging away- Lost some time getting a drink

Mile 4: 5:46 - 176

Working hard to hold this pace

Mile 5: 5:35 - 175

Good downhill to work with here

Mile 6: 5:36 - 174

Last year, this section was super windy (tailwind), this year not as much

Mile 7: 5:38 - 174

Out of the canyon and onto hollow road.  I can see the guys start to spread out.  They are far out of reach and increasing the gap.

Mile 8: 5:49 - 174

No favorable wind anymore.  I always struggle this section of hollow road. 

Mile 9: 5:51 - 175

Gas pedal floored, but no go

Mile 10: 5:55 - 175 (57:12 at 10)

We had a headwind through here.  Tough section.

Mile 11: 6:06 - 175

Last 1/2 mile was all climbing.  Am I dead yet?  I can see Walter ahead, but still out of reach, but coming back to me. 

Mile 12: 6:22 - 174

Yep, now I am dead.   Toughest uphill mile of the race.  I have to run 6:15 or less for the 1.1 to PR.  Its going to be close....

Mile 13: 5:39 - 178

Mile 13.1:  30 - 183 (184 max)

So glad to be done.  I was happy to finish and barely PR, rather than barely not PR.  Effort was worth more this year as the wind was less favorable (30 seconds maybe?).  Now I know I can PR at St. George if I can stay healthy and continue to train strong. 

Cooled down and went home to shower/change/eat then return for the awards.  I won 3rd in my age group (behind Jon and Paul).  Good showing by bloggers today.  2nd, 4th, 5th, 6th, 7th, and 8th.  Oh, and I must mention the chick score was 0 this time.  I won't get my mug in the paper now though like last year....

T-1:15:56 (5:47) 175 ave 184 max