18 miles. 2.99 miles to get to Jordan River Parkway, 6.01 miles down the path, and then back the same way First 9 mostly around 7:10, with one 6:45 thrown in (mile 8, just shy of marathon pace at altitude, sort of by acciden). On the way back, I split 6:29, 6:23, 6:21, 6:19, 6:21, 6:21 for my miles on the parkway (10,11,12,13,14,15). The intent was to run about 6:35-6:40 for altitude adjusted marathon pace, but I kind of just got into a groove faster than that, so they wound up more on the tempo side of the tempo / MP continuum. Hence, I've logged mile 8 as MP and the 6 miles between 9 and 15 as 2/3 tempo, 1/3 MP (4 tempo, 2 MP, since there's no in between pace on here). Did the last 3 back in 21:1x, all uphill, but not feeling hard. Legs felt great for the whole 18 miles, although a pretty heavy rain (with a slight bit of hail at one point) opened up a few times (maybe 3 times for about 10 minutes each time), once at the start, once near the middle, and once near the end of the hard miles. Not super fun in super short shorts and a technical heat gear muscle shirt, but I dealt with it. Nutrition was one gel right before the turnaround, no water, no anything else. Pretty cold out, so I was OK without hydrating. Overall, a good week for having just run a 4 hour race the day before this week started, especially considering that 62 of the 73 came in the last 5 days.
|