Catch me if you can

I'm off work today so I went for a run on the JRP.  I started at the fishing pond at about 11000 at run South to 14400 and turned around and ran back.  I kept the pace at around 9 mm on the first half and picked it up the way back.  The last couple of miles were around 7:40 pace.  Average 8:34.  It was a little cooler today which was nice.

The group met at the church on 11400 and 3400.   I got there a little early and got a mile in.  After the warm up with the group, we did 6x1200's. 1, 3, and 5 are mostly downhill and 2,4 and 6 are in reverse and mostly uphill.  I pushed myself way too hard on #3 and run out of gas for the last one.  

1: 5:21, 2: 5:10, 3: 4:39, 4: 5:19, 5: 5:00 and 6: 5:40

Last night when I went to bed, my legs felt like lead and I didn't think I'd even be able to run fast at all.  It was a tough workout, but I ran better than I thought I would.  I cooled down until I hit 9.  My right knee is still really stiff and painful.  It doesn't hurt when I run, but it really hurts when I stand up after sitting and if I try to kneel down.  Ouchy.

Easy miles on the treadmill at work.

Easy miles on the treadmill at work again.

3 easy miles on the treadmill at work with several short pick ups thrown in.

I'm really happy with how this race went.  I think this was my 8th time running this race and I got a new PR today.

Cheris, Michelle M. and Aaron met at my house at 4:10 to carpool to Mapleton.  At the top, we warmed up by running farther up the road and back.  I think that helped.  I wanted to get under 1:35 and I felt strong the whole race.  I had Gu at miles 3 and 10.  Just like at Hobbler 1/2, I had 2 Immodium when I woke up and 1 more an hour before the race.  I also took Ibuprofen at mile 10.  No stomach issues again.  That makes all the difference in my racing. I had a pork salad from Cafe Rio the night before.

My splits from my Garmin were: 6:42, 7:07, 7:10, 7:06, 7:02, 7:05, 7:19, 7:07, 7:20, 7:28, 7:36, 7:20, and 7:31 pace for last .97   

I really want to get under 3:30 at St. George.  I need to start getting more miles in.