Greg and I met at 7 and decided that we'd do 12 and push the pace a bit if we were still feeling all right after the first mile or so. First mile was at 7:40 pace, which was faster than I was planning on, but we actually picked it up the next mile (7:32) and the next (7:30). On the fourth mile we make the turn onto 1st East in American Fork and start the long uphill. Our pace for the next three miles climbed into the 8:30 range. We were both tired by the time we made the west turn at the Highland City park and got a drink. Also got some relief with one mile of slight downhill, then headed north and east for a couple of miles of gentle uphill. Felt pretty good the last mile and could have pushed it a bit more, but was happy with the overall effort. Average heart rate was 156 which has been my target marathon heart rate (my lactate threshold has been around 162). Total descent 795 feet mostly in the 2nd and 3rd miles, total ascent the same, mostly from 4 to 6 and 8 to 10. With the increased mileage, I've started to drop in weight. I'm at 160.0 now and would like to get to 145 or so by mid-September. Thinking about maybe going longer next Saturday as it will be my last chance before the Wasatch Back Relay. That'd give me a little more than 40 for the week. | 