9:23 av 8:38/9:26/10:37/7:11/8:55/12:16/8:30/10:09
So I started the run on flat Timpview Drive, ran a good mile on flat surface, then there was the gradual up hill toward the Provo Temple. I ran up the South Temple side and continued running up Rock Canyon and ran up a perfect mile (10:37). I wanted to run the same split downhill just to see how different the time would be and so I turned it on (7:11). I have never run a mile in under 7:37. It was however about a 20% grade up and also down, but still 7:11!! Running slow uphill, fast downhill, and then maintaining a steady pace on the flat surfaces seems to be a good technique for me--or at least the using the downhill to get some good splits. So as I was running along, I started to think of good name for this technique, which of course I learned from Smooth. So I wanted to call it the "Smooth Move" but then rememberd there is an herbal laxative by the same name. So then I decided to call if the "full Suzanna". So now anytime I hit a downhill and speed up the turnover, I'm going to call it the full Suzanna. I then went up Quail Valley +.3 to make it a full mile up hill--whew. I hope my legs don't get as ruined as they did last week. Although this was 2 less miles, and half as many hill repeats. Felt pretty good, weather was awesome. I'm getting really good at bathing in the tiny handsink at work. | 