my makeup may be flaking

AM 8 miles

PM Ran from my office to the East high Track (2miles total warmup)

1600 in 5:07 (76,78,77,76) 30 seconds rest: 400m in 72

lap jog

1600 in 5:08 (77,78,2:33 last 800) 30 seconds rest: 400m in 73

 lap jog

1600 in 5:03 (77,76,77,73)

 lap jog

then 6x100 on grass barefoot all out

Overall, this workout proved not to be very difficult. I can probably add in more mile repeats and be fine.

Did two loops of Sugarhouse, I didn't feel particularly tired from yesterday and was able to finish at a fast pace.

AM 8 miles relaxed in the morning

PM Ran 1 mile to the track and then a short warmup.

2X800 with 30-60 seconds rest between (2:28,2:29)

After a lap jog I did 3*(400-300-200) I didn't time any of it. I just tried to focus on high turnover, even if it meant shortening my stride.

AM Did 11.5 going around Sugarhouse park twice. I felt really good this morning, I probably still was loose from last nights workout.

PM I played two hours of racquetball before running five (very slowly) this afternoon. I should probably figure out a good racquetball to running miles conversion. I'm not sure how much it really takes out of me though.

Did 8 this morning very slow. Not normally what I like to do the day before a race, but recovery is important. I course-tooled minuteman and it cam out about 30-40 seconds slower than flat. However, it was hard to tell if I had the start and finish in the right spots because of the map. I'll adjust that after the race.

In any case, a SLC 5K pr would be great as my best(unaided) is currently 16:14 from 2008.

Had this race been last week, I would have won my age group! Bah!

Anyway, I felt kind of crummy when I woke up, GI issues, dehydrated and my calves were sore.  I was sitting on my couch ready to fall asleep again when Allie showed up. (I actually had a dream in which a friend from Seattle showed up and drove me to the race, but she decided she wanted to go to a rug sale instead).

I felt sluggish warming up, no pop at all in my step, but I felt that I should still have a decent run in me. I saw quite a number of fast people at the start, but I was worried that they might all be too fast and I would have no one to run with.

After running step for step with Dennis for the first mile, he quickly dropped me when we got to a flat section and my calves started to tire. I was worried that I would go into a tailspin at that point but it ended up being ok. Some high school was glued to the back of me the whole second half (he would step on my shoe every 30 seconds or so which was ridiculous because it was just the two of us). I focused on trying to catch Dennis, but couldn't really gain any ground and in the end I got outkicked by the high schooler. I didn't really want to respond to his kick because my calves were in quite a bit of pain. He also was clearly not that tired as he had been stepping on my heels the whole race.

When I saw 15:25, I knew the course was short. It was not an easy course and with a time like that I should have been closer to Nate and Jamal.

Anyway, for those that ran. I measure it at 2.87-2.88. It ended up being 12 seconds a mile (for me) slower than flat. The course tool predicted a mile split (5:20) one second slower than what I actually ran (5:19)

Actual time 15:28

For a 5K:16:36

Converted to flat:16:00
At sea level 15:30-15:40

All in all, a decent run.

Further thoughts, pretty nice improvement over Des News

	Des News	Minute Man	Ratio
Patrick Rotich	29:05	13:52	2.10
Teren Jameson	29:25	14:06	2.09
Jamal Tongo	30:45	14:31	2.12
Danny Moody	31:22	15:06	2.08
Me	32:53	15:28	2.13
Rob Murphy	34:26	16:27	2.09
"Squishy Face"	38:33	17:27	2.21

I probably pull some other names when the results for minuteman are posted.

I ended up doing a tough 7-miler in Liberty Park in the afternoon.