Wheeler Farm Loops

AM - 23 miles. Long Run with 10 mile AT Tempo in 54:54 (5:29/mi avg). Started from Liberty Park w/ Fritz, Nate, Josh, Steve, and Collin. We ran up through Memory Grove / City Creek / 11th Ave. Looped back to the park a little after 10 miles, then Nate and I started the tempo - lots of loops around the park. He wanted 6 at ~5:25-5:30, and then I kept going for 4 more. Bryce (who had shown up at the beginning of the tempo) jumped in at the end and finished the last half-mile with me, then we cooled down on the grass for another couple miles. Good run.

Tempo splits were: 5:29, 5:34, 5:32, 5:27, 5:32, 5:32, 5:27, 5:27, 5:28, 5:26.
Nate's splits were:  5:23, 5:25, 5:25, 5:22, 5:27, 5:27. And that's why I don't trust Garmins. We were running shoulder to shoulder for those first six miles and wearing the same watch.

PM - 4 miles.

Fast times at Chicago! Kimetto's splits were 61:52 / 61:53. Perfect pacing. Not bad for a farmer who has only been running for 4 years.

AM - 13 miles. Horsepark loops.

PM - 6 miles w/ Matt P. The Terminator will be back.

AM - 13 miles. First 6 w/ Andrea.

PM - 5 miles.

AM - 18 miles. Medium-long Run w/ Hilly AT Reps: 3-2-1 x SHP loop (1.39 miles). Started with Fritz and Nate. Splits were 22:34 (7:40, 7:29, 7:25 - 5:23/mi), 14:44 (7:23, 7:21 - 5:18/mi), 7:10 (5:08/mi). Half-mile jog b/w reps. The goal today was to get used to changing rhythm on the hills. Average pace ~5:19/mi for all the faster segments... decent clip on the park loop.

PM - 4 miles.

AM - 14 miles. Last chance for Jeremy Ranch! Nice run up there with Rob and the Alta XC team. I skipped their 3 mile tempo portion as I'm really holding myself to taking 2-3 easy days between harder/longer workouts. They ran some impressive times for that road and I can't wait to see how they perform at the state championship next week.

PM - 6 miles w/ Justin. We ran a bunch of laps around SHP because I didn't get enough of that loop yesterday.

Goats on Cliffs

AM - 13 miles. Horsepark. Feeling like I nailed the taper for tomorrow's SoJo 5K.

SoJo 5K marathon as part of a 20 mile run...

• 6 mile warmup
• 5K* in 15:11 (or was it 13:11? see below...)
• Short break to watch Andrea finish and change shoes
• 7 mile AT Tempo in 37:15 (5:19/mi)
• 4 mile cooldown, including the last 1.5 miles of the marathon w/ James.

*The 5K course was maybe a little short, but not by much (5 seconds or so?). We sort of followed the course map they posted online, but in reverse (of course I didn't know that beforehand, and overshot a turn just after the mile). It was a bit of a fiasco - I had two close calls with cars. And the 5Kers didn't get any Chick-fil-A! Felt really good on the 7 mile tempo run. Overall, a good (big) workout. It should be noted that the 2nd, 3rd, and 4th place overall finishers were the top 3 ladies (Allie, Jasmine, and Andrea).

Highlights...

Andrea, racing!

Plowing half-marathoners out of the way with Allie to clear a path for Mr. Smoore.

Official results!

I demolished this field of small children...