Ran up Emigration to about a quarter mile past the Pinecrest turn and back. There was a large group from a running club that was doing a supported run in the canyon, so I spent much of my time passing them in small clumps. They were all super friendly and offered me refreshment each time I passed their support vehicle. For better or worse, having people to chase probably kept my pace faster than it would have otherwise been. I had planned to do 5 miles at MP effort in the final 5 or 6 miles of the run, but I ended up hitting the gas as soon as I turned around. I pushed hard until the 13-mile mark, where I slowed for my cooldown, but the pace was still just slower than 6-minute miles for the final 2, so I'm counting that as MP effort lite. My hard MP effort miles ranged from 5:43 to 5:54. That effort felt more like a 5:20-5:35 pace felt at the peak of my training last summer, so I still have plenty of work to do to get myself back in shape.
| 