Slowly Getting Faster

The initial plan was to incorporate Flag Rock into this run, but that was only because I thought the distance was much shorter. As it turns out, not only is it long but it has some decent elevation gain as well. VH beat me up the hills - as he does every time - but my ego aside it was a good run.  Somehow I need to get faster up those hills though. 

2:01:55; 11:48 average pace 

Since I'm planning on running a marathon in St. George I figured I better start getting my pace dialed in.  After this run I think I would rather do this in the morning and something fun and mountainesc in the evening or afternoon.  

I did 5 miles as a 1 mile warm up then 4 x 1/2 mile @ MP (which I plan on being just under 7:00 per mile) with 1/4 mile recovery in between and 1 mile cool down. My splits for the 1/2's were 3:31, 3:27, 3:29, 3:30 (Average 6:59 pace). The pace felt good but I don't think I could sustain it for more than a mile or 2 at a time.  I need to work up to that before October. Many more of these types of runs to come I think. 

The real joy in this run was the progress I've made.  I last tried a speed workout on December 22 and ended up injuring myself bad enough that I was unable to run again for another month and a half. Today I think I could have done a few more splits if there was time. Not only that, but in December my fastest pace was a 7:15 average, which felt like everything I had.  Now in order to go 6:59 I have to dial back my speed so I don't over shoot the mark. There is something to be said for all the trails I've been running in the past couple of months I think.  If I can keep it up and get my pace dialed in I think I can beat a 3hr marathon time in October.  

I decided to try a trail I haven't run before.  I'm not sure I will run this trail in the same way again. It was slow due mostly to the technical terrain. It would be a good way to run to City Creek Canyon though, as the trail goes up over the mountain instead of across the BST.  The trail up and over is steep but not horrible in terms of rockyness, and if you took it this way into the canyon it would provide a lot more elevation gain on the way back. 

On the down side, I think I strained a muscle in my quad.  It was pretty sore most of the way back.  I may have to take another day off to make sure it heals.  

1:19:09; AP: 11:15