Long May You Run

21.89 out and back from my front porch to the top of City Creek Canyon and back.  3:28:04 total time and 9:30 ave.  Speed was not the focus here, I wanted to go long at a fairly high temp, 80° and be on my feet for 3+ hours.  Mission accomplished.  River rushing hard, beautiful day.

I've determined that Crocs are a superior downhill shoe so I've decided to run Desnews in them. 

4.65 miles home, nice and easy 41:14  8:52 pace  87°

5.65 am miles 50:55 9:01 pace.  A cyclist was hit in front of Energy Solutions Arena this morning.  He was taken away in an ambulance.  I think he's one of the regular cyclists I see every morning, I feel horrible, it's a shame that something so simple can be so dangerous.  I count my blessings several times a day that me and my family are happy, healthy and usually safe.

10.1 pm miles 1:34:38  9:22 ave pace, B Street route.  Mid 90°'s today, my wife said it was 97° when I got home.  Tough run in the heat, I felt like I was running pretty hard the last two miles and those were 9:01 and 8:53.  I had a steep downhill mile at 8:15, the one from behind the Capitol to the valley floor.  Good solid hot hard downhill training.  Drank a lot of water when I got home. 

5.40 am miles 53:16   9:52  that is a very slow pace, I'm beat up.

10.1 pm miles 1:41:35  10:04 YIKES   ...  that's slow.  Another warm day in the 90­°'s, it wasn't bad at all because it was cloudy.  I thought about cutting this run short to get some rest for Saturday's 5k. I bargained with myself and agreed to cut tomorrow short and Friday I probably won't run at all.  You'd think that a bunch of miles at a slow pace day after day wouldn't do anything for you but it's surprising how well it works, at least for me.  It's days like this that make me wonder how in the heck I can string together a few 6 something minute miles in a 5K, it seams impossible right now. 

5.65 am miles 54:10  9:35 ave  tired and beat up. 

4.65 pm miles 44:18  9:32 ave  No 10 miler today, rest tomorrow and race Saturday.

20:23  ave 6:34.5 average pace.  1st mile 6:29  2nd mile 6:32  last 1.1 mile was 7:22 which  is a 6:42 pace.  I'm a little surprised that my fastest mile was the uphill mile.  I was very happy after that first mile because I thought my next two miles were going to be faster.  Didn't happen.  Kam said good morning to me has he passed me between the 2nd and 3rd mile.

This is the first time I've run this race.   Very impressive, 22 bucks if you register day of, nice microfiber shirt.  No chips, it's all manual pull tag, key ring thing.  Execution was flawless.  Results where in fast and accurate.  These people, the Rotary club I guess, did an excellent job.

Very nice finish line too.  This race is very well supported by the community, in fact, I think all of them knew I wasn't a Centerville boy. 

Beautiful day for a race, I had a great time.