my makeup may be flaking

Felt pretty bad on this whole run. 18.6 miles up to foothill then down to 4500 S. Up 4500 S to Wasatch Dr and then back to foothill. 2:34:30 (8:18 per mile)

4.8 in 37:04 (7:43 per mile)

AM 4 miles in 29:58 (7:30 pace). I was expecting a phone call this morning but needed a run so I took my cell phone. I took two phone calls during this run and I don't think the people I was talking to could tell I was running. It was also good for intimidating the other people in Liberty Park.

 PM 9.7 miles. Kevin Smith's facebook status sums it up.

Almost a year to the day after getting my ass kicked in a 10 mile tempo by James Moore we celebrated by him kicking my ass again.

I wanted to make this my hard effort for the week but my intent this fall is to save the superhuman efforts for races. When I saw that Kevin was starting to slip off the pace I backed off a tad. If I'm running fast enough to drop Kevin, then I'm running fast enough. Here are the splits:

1. 16:55 for the first 3 miles. Although this is 5:38 mile pace this is only 5:51 adjusted pace. I was a bit concerned at this point.

2. 10:58 for 1.85 5:32 adjusted (5:55 actual pace). This section has a lot of climbing in it so this was a great effort. There was very little talking from here on out.

3. 17:36 for the Death Segment. Anything under 18 is solid for the death. 6:04 avg but a beastly 5:33 adjusted. In this segment I felt like I could have dug deeper but I decided to save it for another day.

4. 10:41 for the last 1.95 5:28 pace (5:30 adjusted) I really crushed the last mile of this run, still feeling good.

Total time was 56:12 (5:38 adjusted pace/5:48 overall). This was still almost 2 mins off of my best from last year, but I feel like that standard is becoming achievable.

AM 9.8 in 1:09:38 (7:06)

PM 7.9 in 58:39 (7:25) This included scoping out the Beat the Heat course, which took about 21:30. I then ran from Popperton park to the Shoreline trail and then down through campus to finish.

1:28:00 for 11.4 miles.(7:43 pace) Ran with Allie, Jake and Andrea. Andrea apparently forgot her blue hat. Nice and breezy this morning but I was feeling good the whole way. My normally reliable mileage calculation utility malfunctioned and we went 2.5 miles too far.

PM 5.5 in Liberty park including 5 1min pickups (all out) with 1 minute rest in between. A light workout, but I'm signed up for 3 5ks on Saturday. 37:11 for 5.5 miles (6:46 pace)

Very slow prerace run. 6.2 miles in 51:41 (8:20 pace). First half of the run was 8:40 pace, 2nd half 8 flat pace. Ankle felt a little bit sore.

The Triple Header:

#1 Beat the Heat

This is the first time I've ever lined up at a circuit race and felt like I had a chance to win. In the first mile there was a pretty large pack but I stayed close to the front. After we crested the first hill I tried to sprint away from the field but my legs hinted to me that I just didn't really have it today. I hit the first mile in 5:07 and held the lead for another quarter mile or so before Riley Cook and Ken Richardson passed me. I lost about 10 seconds in the 2nd mile and couldn't get any closer in the last mile. I was pretty happy with the result as I beat some good runners and finished close to Riley.

This was my 1st circuit race this year:

    1   1 Brad Osguthorpe          27 M          14:17  4:36    2 

    2   1 Teren Jameson            33 M          14:38  4:43    1 
    3   1 Jamal Tongo              18 M          14:44  4:45    4 
    4   2 Riley Cook               29 M          14:56  4:49  930 
    5   3 Jace Nye                 26 M          15:05  4:52  316 
    6   4 Kevin Smith              25 M          15:06  4:52    6 
    7   1 Dennis Simonaitis        48 M          15:08  4:53    7 
    8   1 Stephen Anderson         42 M          15:22  4:57    9 
    9   2 Oliver Lange             18 M          15:38  5:02   37 
   10   5 Chase Englestead         26 M          15:46  5:05   16 
   11   6 Derick Moody             25 M          15:51  5:07   15 
   12   7 James Moore              25 M          15:55  5:08   13 

 Today I beat Kevin, Dennis and Steve and I finished about 10 seconds behind Riley. That's not a bad turnaround for the year. I also beat Fernando Ramirez today, who is a member of the Utah Elite. That always makes me feel good about myself.

#2 Radiating Hope

I was originally planning on just running this at threshold pace and I went pretty conservatively to begin with. At the start a younger kid sprinted out and so I caught him and ran next to him for a bit but then he dropped back. I found I was feeling good so I started to run at maybe 10k pace. After the first loop (5:36 pace), I saw that Allie was in 2nd and about 45 seconds behind me so I decided that I needed to pick it up if I was going to beat her by two minutes. On the second loop I saw the kid from the start cutting the course. Whatever. I started to push pretty hard as I wanted to break 17 but then it turned out the course was long. Then there was no one to direct me so to make sure I didn't cut the course I decided to run further than I thought was necessary (no one was going to pass me). I reached the finish line in a time of 22:08 for 3.9 miles (5:40 pace). The kid was at the finish line with a smug look and then he claimed that he beat me. After I questioned him as to where he got ahead of me he revealed that he'd just run around in circles before crossing the finish line. He also revealed that he was a pathological liar. I gave him a stern lecture on cheating. These are the types of kids that used to drive me nuts.

Race #3 Undead Race:

Ugh. I think I ran 18:12 for 3.4 miles (a 16:30 5k pace). I don't want to discuss this race beyond these points.

1. If you are going to do a race like this, the course should be very simple and should definitely not be a loop course.

2. Jessica Scott Larsen is a really nice person. It's crazy to think that Allie is her sister.

3. You know you've messed up when you make Ken Richardson mad.