my makeup may be flaking

Good timing with this race. It started to snow right as the race started but it didn't really come down until right when I finished. First mile was 6:03 (5:24 adj?)  and ran basically side by side with Thom Kuelhs in 3rd/4th place. Right at the mile we went up a really steep hill about 500m long. We stayed together until about 1.35 miles when the course turned down. Right when it became downhill I started to separate from Thom gradually. My second mile only 6:23 (5:42 adj) but it included the big hill. Ran last 1.107 in 6:06 (5:30 adj pace). This mile probably should have been faster but I was worried about footing on the corners and steep downhills.

Tempo run in 20:27 (6:41,7:08,6:38)

Course tool says 17:13 & 19:00 for my two loops. I don't think my peformance was THAT much better than SLCTC, I think I just run better on rolling courses.

10 mile tempo targeting 6:10 pace.

6:03,5:58,6:07,6:02,6:10,6:14,6:16,6:08,6:19,6:01 pace for last 1.13

6:08 avg

Midweek Midlong

Calves were pretty sore today so I just ran easy.

Goal 36:30

Started out tucked in behind a big group of Sasha, Dennis,Collin, Rob, Steve Ashbaker. I knew the pace was quick but my breathing was pretty relaxed. Came through the first mile in 5:28. The last time I ran that fast for a flat mile was August 2012 (Dart Challenge). I felt great though, my heart was fluttering a little but it settled in and I decided to push to the front of the group. Sasha, Dennis and Collin stayed right with me. I hit mile 2 in 5:39 still feeling good. In the 3rd mile I lost some ground to Dennis and Sasha, but it was still 5:39. I was right at 17:20 for 5k. That's 30 seconds faster than my 5k two weeks ago.

Unfortunately, right as I turned around I understood why I was running so fast. The wind was much stronger than I anticipated and I had a lot of trouble getting going again. Collin caught and passed me. I wanted to work together with him but he quickly gapped me. Mile 4 was 6:28 and I realized that I might not break 20 for the second 5k. Fortunately the wind let up a bit and I picked it up again to 6:20 and 6:08 for the last 2 miles. Last .214 in 1:11.

My 5k splits were 17:20 and 19:35, I may win the "who had the biggest positive split?" battle. However the first 5k was the fastest I've run in a while and I'm not really used to moving my legs that fast.

The wind reading at the airport was 10mph coming from the North, but clearly the wind was coming from the West. If we assume a 10mph wind coming from the West then that actually reproduces my splits pretty accurately and indicates that the wind cost us about 20 seconds.

AM 6

PM 9.6 including 2*3miles in 17:35 and 17:37 (adjusted 17:29 and 17:31). Did these at Liberty Park with similar splits both times.

Midweekmidlong

10 including 5*(5mins on-5min off)

My goal time for the race was sub 38 and my plan was to get out really fast.

On the initial climb I tried to keep it close to Dave and Ben and I did a decent job. Heart bothered me a little on the initial climb but it was fine for the rest of the race. We crest a hill about half a mile in and I tried to get my turnover going. I was happy to see 5:35 (5:24 adjusted) for the first mile, which included some climbing. I was about 10 seconds behind Dave here.

Second mile is very aided and I ran 5:13 (5:38 adjusted), losing another 10 seconds to Dave. The course gets tough in the third mile (5:50/5:44 adjusted). Hit halfway even faster than last week (3miles in 16:39 approx 17:15 5k) but then just like last week I have to turnaround and run back up. Mile 4 is not so bad (6:11/5:55 adjusted). But I'm starting to feel like my effort is dropping as I can no longer see anyone in front or behind me.

At about mile 4.5 we start to climb a really steep grade that goes on for about half a mile. Still managed 6:53 (5:50 adjusted) for the 5th mile but my legs are on fire. I let my pace slow way down at the start of the sixth mile and this is the only spot where I was disappointed with my effort. Mile 6 was 6:50 (6:15 adjusted) and then I finished with 1:13 for the last little bit.

First time I've actually met a prerace goal in a while. Course tool says 35:52 which is encouraging as I feel I could have squeezed out another 20-30 seconds.

KFC loop

whoops again

Not quite sure of the time yet.

Given 16 accidental miles yesterday, I was a little concerned. I also experienced some hearing loss during the warmup which made me concerned about blood pressure. I decided to run conservatively and ease into it. I let the big pack go at the beginning and started out with Steve Ashbaker, Rob, Taha, Kassi and Sariah. My stride felt smooth and strong but at the same time we weren't running very fast. Only managed about 6:06 for the first mile which is downhill. I was leading a really big pack and everyone else was content to line up behind me for the most part, but I didn't mind as there was basically no wind.

Ran 5:58 for both 2 and 3 and even took a sip of gatorade at 5k (18:42). In the 4th mile I started to hurt a little, but I picked it up to 5:52 which still didn't feel very fast. As usual I had a tough time with the turnaround and couldn't get my legs going again. Mile 5 was 6:00, but I had no gapped everyone behind me and was closing in on Steve. I really pushed the 6th mile to catch and pass him (5:52). Reached 10k in 37:10 but now I had no one to chase as I could barely see the next person ahead. 5:56 for the 7th mile, but then I faded to 6:05 and 6:04 for the last 2. 1:49 for the last little bit.

Overall, an ok time given that I ran so much yesterday. I'm only 3 minutes off my best time on this course, which doesn't seem like it's all that much. I think I just need to get used to running sub 6 minute miles again.

First track workout of the year. Same as my first track workout last year. Goal was 2:40 for the 800s and 75 for the 400s.

4x800m (w/90 seconds rest)

2:40.6,2:38.4,2:39.3,2:40.2 (avg 2:39.6 vs 2:48 last year)

4mins jogging rest

4x400m (w/60 seconds rest)

75.3,73.5,74.1,76.1 (74.8 avg vs 76.5 last year)

Campus tempo loop (~4.6 miles) in 28:43 splits of 8:35,8:29,11:39. 1minute faster than 2/1/14

6:13 AP (5:56 adjusted). Didn't feel very difficult. My goal for WRC 10 mile is 61:00 which is about 5:48 adjusted pace. First segment from LCB to the Heritage center was 7:16 pace. 5:51 pace from then on.