Just Keep Runnin'

9.74 1:15:26 158/182 - 4 mile tempo.

1.24 10:26.1 139 to TOU finish

0.2 1:45.6 140

8:18.0 151 26-25 end WU

2.0 14:04.1 169 25-23 - supposed to be tempo, but a little slow...

6:31.7 172 23-22 - a little better

6:34.3 177 22-21 - pushed it here (thought if I had eaten anything, I'd have lost it) but time doesn't show it...

1.3 10:57.1 162 - CD

8:56.8 154 - gradual climb then downhill 0.2?

7:52.3 152 - downhill 0.2? then flat

I think that if 6:35 is my tempo, then I might make 3:10, too bad I was shooting for a 6:10/mile...

10.0 1:22:51 150/160 Logan River Trail

1.0 9:06.5 142

0.76 7:03.6 149

1.04 10:00.8 149

1.25 11:12.2 151

0.95 7:30.3 151 - turn around

0.95 7:49.0 151

1.25 9:18.9 151 

1.04 7:28.3 151

0.76 5:49.9 151

1.0 7:31.9 151

Woke up at 5:45, 6.5hrs sleep.  Should get up at 5:30 for this run.

PM  I went and actually measured some trail distances with my bike... 

8.75 1:11:40 150/158 - LH Track

1.875 14:48.6 144

0.25 1:56.9 151

8:06.8 152

8:09.9 153

8:11.9 153

8:12.0 154

0.25 2:05.5 152

0.5 4:18.9 154 - barefoot, turns on track, straightaways on turf

1.875 15:50.1 150

All laps in second lane. 

8.5 1:09:53 150/160

8:52.5 145

0.76 6:38.1 150

1.04 9:34.0 152

1.25 11:04.2 151

0.20 1:53.2 150

0.20 1:37.0 151

1.25 9:29.8 150

1.04 7:28.0 150

0.76 5:53.9 150

7:22.6 153 

4.0 34:37.4 149/160 - Easy up the Canyon with some heavy winds

9:03.9 147

9:39.5 147

7:52.8 152

8:01.2 151 

I was going to do 15 miles at MP+10% but decided last night that my knee would be better off if I didn't.  This morning, when I woke up, I decided that I would be better off if I at least ran a little. 

18.37 2:19:52 164/174 TOU 17-26.2 - 15 miles at MP+10%

1.18 139 wu

 8:26.8 145 wu

7:41.2 157

7:26.4 159

0.25 1:58.0 - Head wind from the south (warm) - Gatorade

7:32.2 163 - TOU 20-19

7:23.2 165 - TOU 19-18 - Gatorade

7:40.7 169 - 18-17 - turn around point (it seems the wind changed directions...)

7:09.1 169 - 17-18 (Maverick Stop) - Hammer gel and water

7:29.9 169 - 18-19

7:22.4 169 - 19-20 - Gatorade

7:09.6 167 - 20-21 - downhill

7:16.2 170 - 21-22 - Part of a PowerBar and water

7:35.2 170 - 22-23

8:06.6 170 - 23-24.1 I swear the 24 mile marker no longer exists) - Gatorade

6:34.8 170 - 24.1-25

7:18.6 171 - 25-26 - part of a PowerBar

0.2 1:39.8 174 - 26-26.2

0.14 1:09.6 - Water

1.1 8:42.6 - to house

0.25 1:58.1 171

0.25 1:55.9 170

I woke up 2 hours before my run, ate 1 banana, 277 calories worth of oatmeal, then went back to bed.  I drank about 14 oz. of water right before running.  Last night I decided to go a little later than I would normally go to have a little more heat.  I also ran with a shirt (I usually only do that when I'm on a treadmill).  The cloud cover kept the heat around, so even at 6:30, it was still 75 degrees at the start of my run.  It was a warm run!  After, I tried soaking in the ditch in my front yard - it was freezing but worth it.

On my run, I took with me one Hammer Gel (100 calories), 8 oz. of water, 24 oz. of Gatorade (150 calories), and one PowerBar Creamy Citrus Fruit Smoothie Energize Bar (210 calories).  I ate the gel, 1/2 the PowerBar, drank the water and half the Gatorade.