Trails!

Providence hills loop.  It was a two-star run.  Easy pace except for some strides.

Tune-up workout for the 5K this weekend.  I started with an easy 4 miles of warmup to the end of the planet walk and back.  I quickly changed my shoes and ran over to Logan High track doing 3x20 sec strides on the way.  The plan was 10x300m at Daniels Repetition pace (56 seconds) with 1 min recovery.  The first 200m of the 300 were ok, then the pain sets in and before you know it, you are done.  Repeat 9 more times....

I went: 57, 55, 56, 56, 56, 56, 56, 56, 55, 54

The last few really took some mental battles to get them done.  Phew.

T-1:03:15 (7:55) 149 (counting the min recovery in the time).

Easy miles on Planet Walk loop.  Wow, exciting.

PM: 4 more miles to blow off some steam about work.  One of those days....

Wow, who would have thought we could get 5/6 of the Logan running group to all show up at 6 am under their own power.  We had Paul, Joe, Ruth, Lisa and myself (only missing Jon (he wasn't really even invited anyway)).  It was an easy/chatty pace starting at the cemetery and looping into North Logan.  We dropped off Ruth and Joe as they have better things to do and we did a shorter loop to add on.  It was sure nice to have company on a morning run!

T-1:03:10 (7:40) 8.25 miles 151 ave

Nada

First Dam Run 5K - 16:54

- PR by 16 seconds and finally got the17 min 5K monkey off the back.

I warmed up by running to the park pushing the stroller with Beth and kids.  She turned around and went home and I got my number and then warmed up some more with Lisa.  The weather was the best I have ever seen this time of year.  50 degrees and no wind.  Perfect.  The 10K started 10 mins before the 5K so I got to watch the 10K people take off.  Paul was there to cheer on his blogger buddies so I had a nice cheering section (between him and my wife and kids, there were people cheering for a fair amount of the course).  We saw Joe, Lisa, Marci and Jon all running the 10K.

Once the race (for me) got started, I settled into 3rd place pretty quickly.  First and second places went out hard (4:50 pace for 1/2 mile) and I settled into a fast 5:20 pace.  By 3/4 of a mile, I had picked off the 2nd place kid and caught up to the first place guy (Travis).  He is the son of a co-worker.  He recently took 6th place at state in his class.  He has something like a 15:50 5K pr so was only running to win.  I would gradually catch up and he would surge for 20 seconds or so and gap me, and I would gradually catch up and he would repeat over and over.  I wanted to win, but more important to me was my time as I wanted to break 17 mins and PR.  So, I continued to evenly pace myself throughout the race. 

Mile 1: 5:27 (178 ave HR) - ~60 feet of climbing

Mile 2: 5:27 (189 ave) ~60 feet of descent

Mile 3: 5:27 (191 ave) ~ Flat

Mile 3.12: :33 (195 ave) - Travis out-kicked me by a few seconds.

T-16:54 (5:24) 186 ave 195 max

Looking back at the splits, I can't believe I even split every mile.  I must have gone out too hard and paid for it on the easier second mile.  Either way, I am very happy with the PR and can now go into hibernation for the winter. 

After the race, I ran with Paul backwards on the course taking shortcuts to meet up with Jon and Marci.  We ended up running with them to the finish to see a great race off of limited training.  Paul and I had to beat off a car that was nipping at our heels (literally 2-3 feet away).  I got mad and started beating on the hood and windows and telling them to back off and wait.  They panicked and gunned it.  Stupid old people...

The 10K turned out good for bloggers as well.  Lisa took second to the TOU Marathon record holder Carol Rowe, Joe took third losing to Josh Steffen and some other guy.  Results are posted HERE

Here is the map Paul made 2 years ago.  Same course