my makeup may be flaking

On the murdock canal trail in pleasant grove. Including 4.54 miles in 28:06 (6:11 pace). First half 14:17 (6:18), second half 13:49 (6:05).

My achilles was a little sore so just a small amount of jogging as I was a course monitor at the Club northwest resolution run. Winning time was 14:56! by Michael Eaton, the local hero. Jogged around some more doing course cleanup.

AM 2.9

PM 13.9 including 3 by 3200 in (11:16, 11:19, 11:12) with 3.5 mins rest.

Approx splits of (5:38, 5:38), (5:41, 5:38) and (5:39, 5:33), suggested split was 5:42, but this didn't feel very tough. Last 800 of the last rep in 2:42. I led the 1st mile of each rep and Mark Bloudek led the second mile.

Nice that mile repeat pace has become 2-mile repeat pace in about 18months.

Warmup 400 in 71. Goal for 2019: a warmup 400 in sub 70 (running relaxed).

Second road race and third race overall in the series. Made a concerted effort to get out hard and was in the top 20 after 400m as opposed to 60th place like in the XC race. Top pack of about 8 left me in the dust and there was no way I could have gone with them. At about 1km in I moved to the front of the chase pack. A couple of guys stuck with me but not for long.

Hit the mile in 5:14, which was kind of surprising as I felt like I was running slower than that. The leaders were probably sub 5 with the closest guy at 5:07. I accelerated and caught him at about the 2k point, but I noticed my feet were slipping a little with each step (maybe mud on my shoes). I tried to scrape it off on the sidewalk while continuing to run, but it turns out that's not physically possible. However we soon transitioned onto gravel and that seemed to do the trick.

Still felt like I was running slower than last time, but the 6th and 7th guys who had been out of sight were coming back to me. Started my kick a little bit too late (because of the turns it kind of sneaks up on you) but still managed about an even split 5:14, 5:15.

Jogged home to cooldown.