morning - 17 St. George Half Course. Got the "Elite Tour" of the new St. George Half Course this morning. Course should be good, but it will be slower than the old Painter's. Starts at Fossil Ridge and goes up Mall Dr. for over 1 mile (a pretty hard initial mile, will slow you down or burn you up). Then down 2450 and connect onto the Trail (of course this section I know very well). Down the Trail to the Dixie Center (the old area of the course) and across the bridge and up the Bloomington Hills side, but staying low. Cross back over to the other side of the trail and back up to Fossil Ridge. After a little warm up, Clyde, Logan, Aaron and I started to move the pace to 6:20-30 without really noticing and then we bumped into Steven who had missed us at the start and the pace opened up. This was the first Tempo push I have had since the marathon - it was great, hard, long, tiring and I am sore! Went around 5:30's for about 5 or so miles. We ended with about 1.9 cool and then I took the dog around the neighborhood for a bit more. (Boston 363) Week was good in every way except weights and plyos (I wasn't able to make the time to hit at all, bummer). But speed sessions were solid and today's tempo was unexpected but great. Goals for next week: Same stuff - 65-70 miles, enjoy life, hit some good workouts.
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