Just Keep Runnin'

16.42 2:03:23 158/177 LH Track 5x2 @MP.  It was a little warmer at 5:40 this morning than I thought it would be, but the lightning was great!  Average mile @ mp - 6:50.

1.875 16:54.7 135 wu (extremely slow...)

0.25 2:01.5 141 wu

7:10.2 159 (a bit slow...)

6:45.9 169 (better)

0.5 4:17.2 153 recovery

6:42.1 168

6:33.8 174

0.5 4:16.9 158 recovery 

6:49.6 167

6:46.1 171

0.67 5:47.6 140 recovery w/ POP stop

6:44.9 163

6:46.0 170

4:17.6 152 recovery

6:48.9 166

6:38.0 172

0.25 164 cd

1.875 16:07.5 152 cd 

8.6 1:108:12 149/159 LRT Easy

8:51.2 138 Headwind

0.76 6:22.6 150 Something about a stiff headwind makes me run harder/faster than normal

1.04 8:55.9 152

1.25 10:36.1 150

0.25 2:28.1 147

0.25 2:13.3 148

1.25 9:04.3 143

1.04 7:03.5 151

0.76 5:32.9 152

7:04.0 151

10.0 1:18:00147/158 LH Track - easy, target HR 151 bpm.  As always, times(XX:YY.Z)  and Heart Rates (RRR) not preceded by a distance (A.BB) are 1.0 mile each.

1.875 14:31.9 137 wu

0.25 1:53.6 144 wu

7:30.9 151

7:33.6 152

7:38.1 152

7:41.1 151

7:42.9 151

8:24.6 146 - barefoot.  1st lap was around 2:19, second 2:07, third 2:00, fourth 1:58.  Straightaways on turf, moving to second lane for the turns.

1.875 15:03.2 147 cd 

11.25 1:32:15 147/161 Logan River Trail - Spring Hollow Campground.  Wonderful thunder, lightning and rain!

1.0 9:25.2 132 Started out slow - it seems a fast start turns into a little better time overall with times at the end that don't justify the higher heart rate.

0.76 6:39.2 142

1.04 9:29.0 149

1.25 10:55.1 150

1.0 7:30.3 148

0.625 5:56.2 151

0.625 5:23.9 144

1.0 7:38.9 149

1.25 9:15.1 146

1.04 7:09.6 150

0.76 5:35.1 154 

1.0 7:17.1 150 

1:25:31 144/159 Jon's upper canal trail to third dam then home.

1.0 8:48.5 138

4.25 40:14.6 142

4.0 28:53.6 146 (that's 7:13/mile coming down the canyon below upper aerobic limit!)

7:34.5 147 

26.2 3:19:17 162  Bear Lake Marathon course - end to half and back.  I planned to wake up at 4:15 so I could complete my run early enough to get back in time to make everyone buttermilk pancakes!  We were at my grandparents 'cabin' (a double wide trailer in Sweet Water) so my kids didn't sleep so well.  By 2:20, I realized it wasn't doing me any good to try sleeping, though I did get 3.5 good hours, so I go up and went running.  It was very dark, no moon, and very few mile markers that I could see - road mile markers, not course markers.  I did find the half mark, 13 miles left, and 3 miles left!

This was supposed to be a 16 mile MP+10% long run 

Splits - distances recorded when known...

5:06.2 145

1.0 8:34.1 151 

1.0 8:19.2 152 - starting off nice and calm

2.0 16:15.9 155

2.0 14:58.5 162 - start picking up a bit

1.0 7:23.7 165 - I really was shooting for 7:27/mile, but I really couldn't see.  I had a head lamp, that I turned on when I could see road signs I thought were mile markers and when I couldn't see anything, but really I was running blind (almost like not having an HR monitor or watch or eyes)

40:52.2 162 - Half 1:41:30 about 4 minutes behind, but the calm start put me about 4 minutes off by mile 7 or so

56:20.0 165

1.0 7:25.2 166

1.0 7:41.7 164 - this was about where my longest mile in the Bear Lake Marathon before I ran out of energy...

1.0 7:31.9 166

2.0 14:32.9 167 - below BQ pace!

4:16.0 169 - second Half 1:38:47

The last 19 miles or so were pretty close to my target - maybe 5 seconds slow per mile.  I'm happy - it's still may fastest marathon ever.