my makeup may be flaking

Before this race, I told myself that sub 33 would be a very good result, so I'm going to go with that, even though I feel that I should be closer to 31 mins.

I got up at 4am and ran 3 miles to the start. I misjudged my arrival badly, as I barely got to the start in time. I never really got into a good rhythm and my throat was totally parched after 800m (and my shoe came untied). On the first downhill I was passed by alot of younger runners and I felt that I would be able to pass them back without any issue. Sasha and I ran neck and neck through the first two miles as we moved slowly through the field.

Going down south temple I began to tighten up, running 5:19, 5:22 for miles 3 and 4 (after 4:48 and 4:54). I struggled mightily on the last section with a 5:28 for mile 5 and 7:02 for the last 1.2.

It's hard to know what to take away from this race, I rarely run well in my first race back. I ran a 16:57 5k in fall 2009. Also, it was my first time in new flats which is generally disastrous. It's a shame, because this is the only time I get to face a field like this in Utah.

After the race, I ran to the 20 mile mark and waited for Allie. She came by in 3rd place looking good and I asked if she wanted me to run with her. Apparently she did and she felt much worse than she looked. I ran with her until mile 23 when it looked like she was going to catch the leaders. I peeled off and ran to finish line to see the finish. Then I was tired. 

I did 4 loops of Sugarhouse, I was a bit sore in my calves and quads. I kept it kind of slow but tried to vary the pace occasionally to loosen up my legs. It got very hot towards the end, but I didn't really mind.

Just two loops of Liberty park my calves are still very sore.

AM One loop of sugarhouse, my calves are still sore. This is getting a bit boring really.

PM Did two loops of Liberty park.

Two loops of Sugarhouse park in the morning. I had to pick it up so I could suitably impress the Highland High girls XC team which has apparently just started summer practices. My calves were feeling much better.

AM I did 10 miles running up to the recycling center and dropping off some bottles. Then I crossed the street and did a loop in the hills above This is the Place.

PM Went to the track and did (as per Sasha's suggestion) 8x600. The rest was walking across the the football field (maybe about 2 minutes rest between each one). Before hand I thought that 1:48-1:52 would be good, but I just ran hard without looking at my watch.

1:47,1:50,1:47,1:48,1:50,1:49,1:51,1:53

On the last one I felt my form breaking down a little, which contributed to the slow down. It would be interesting to wear a heart rate monitor however. I also felt my calves getting quite sore as the workout went on so I called it a day instead of doing sprints and drills.

I guess based on this workout, I could go 15:40-16:00 for a flat 5k in SLC at the moment. My SLC 5k PR is 16:14 from two years ago.

One loop of Sugarhouse park. Calves a little sore from yesterday. I take this as a good sign.

Did three loops of Sugarhouse "hard". I felt pretty dead legged today, but I decided that I wanted to get my heartrate up a little. Ran three loops of Sugarhouse continuously in 11:40,12:07,12:03. I was in pain after about 400 meters, it was not great. Normally I might have just cut the workout short, but I decided that I should stick it out.

When i was done I went and stood in front of one of the sprinklers for a few minutes to cool off.