Fly on the Wall

10.2 miles, 5 @ 1/2 mary pace. 1:21:10.  7:58 ave.  159 bpm ave.  85 degrees.  ~12mph head wind on the way out.

3 mile warm up.

4- 7:12. 163 bpm.

5- 7:16. 171 bpm.

6- 7:15. 172 bpm.

7- 7:28. 172 bpm.

8- 7:27. 172 bpm.

2 mile cool down.

I should have been running at a sub 6:43 pace, but I was about 30 to 45 seconds too slow.  The unpaved trail could account for a few seconds?  And at least some of my slowness was the heat.  But how much? 

The August issue of Runner's World said, "Every five-degree rise in temperature above 60F can slow your pace up to 20 to 30 seconds per mile."  The "can" and "up to" leave a lot of wiggle room.  I was less than 10 seconds per mile per five-degree rise, but I feel like I should have and could have been running faster.  :( 

14.1 miles.  1:53:52.  8:05 ave pace.  149 bpm ave.  75 F :)  

This run sure felt nice.  I try to remember the feeling when we hit triple digits later this week.  I'm not going to post my splits. They were consistent.

City Creek ez.

11 miles.  1:29:55.  8:10 ave.  147bpm ave.  91F.  JRP out and back.

Stopped and wet my singlet at the golfcourse on the way out. When I was really starting to heat up on the way in I found a guy in his back yard watering his tomatos (his back yard abuts the parkway).  I don't think he spoke English but after a few hand gestures he got a broad smile and let me have it.  A cold hose never felt so good! 

8 miles with 10 x 100 strides up City Creek in the cool of the morning.

I made it out the door before sunrise for a beautiful morning.  I ran around downtown and then up City Creek beyond the end of the road were I lost signal on my Garmin.  I was heading back down, about a mile from the roads end, really enjoying myself, when whamo! I crashed.  Bummer!  The trail was a bit overgrown and I don't know if I hit a whole, a rock, a root, or what, but I rolled my ankle pretty bad.  It was about six miles gimp running, hopping, walking, and hobbling to get back down to the canyon entrance gate.  At the gate I got a ride from a sympathetic runner (who is doing the Slam for his 50th birthday) for the remaining 1.5 miles back to my house. 

My ankle and foot are swollen and "rainbowy," as my little boy describes it.  My self-diagnosis is no broken bones but a fairly bad sprain.  I'm RICEing as best I can.  Hopefully I won't miss too much training but this is going to take some time to heal and that will mean no running on it.  As of Monday morning I'm walking with a noticeable limp. 

Enough whining, I'm thankful it wasn't worse.