Drove 2 miles up Emigration, then ran up 4 miles at a comfortable pace (HR stayed below 160 most of the way). Stopped and stretched for a few minutes, then turned around and came down. Target pace was 5:50/mile. Splits were:
Mile 5: 5:45 (162 bpm)
Mile 6: 5:48 (171)
Mile 7: 5:42 (174)
Mile 8: 5:54 (175)
Mile 9: 5:44 (177)
Mile 10: 5:23 (181)
Although the split for Mile 8 was a little slow, I was able to maintain a pretty consistent pace below target with a reasonable effort. In past Emigration workouts, I think I've put more on the line and, as a result, have had difficulty recovering in time to run my Saturday workouts on target. Instead of keeping the pedal to the floor today, I tried using cruise control until the last mile, and it felt better. Hopefully that will translate into a better Saturday run this week.
Everything felt good today. I didn't feel anything in my right knee, so I'm thinking that whatever it was may have been left over from the Grandeur Peak hike. I'll keep an eye out for it, though.
Tonight we levae for Sheep Valley (near Fish Lake) for a quick camping trip/family reunion, so I'm hopeful that I can find some decent terrain for my tempo run on Saturday. In any event, it should be fun, especially for the kids. | 