In search of old age PRs

This run was supposed to be on Sunday, but a flight delay in Chicago got me home super late.

Early morning run up Emigration.  Not many runners, but tons of cyclists.  Most have courtesy, but some do not (they actually believe the shoulder/bike lane is there lane entirely...idiots)!

I ran up somewhat easy, then ran marathon pace on the 11 mile return (6:20-6:40)Run was easy until the last two mile.  I can only hope TOU is easy until the last two miles!

Sore miles to Sugar House park.  I hope I can run some intervals tomorrow morning.

Morning interval work-out at Highland HS.  I ran to the track from my house and was still feeling Monday's long run in my legs; however, since I was awake I thought I should go ahead and try the intervals.

Warm up and cool down with 8 x 800 with a 400 meter recovery jog between each 800.  I wanted to hit 2:55 or lower, but averaged a surprising 2:47.  This is a good sign for a 2:50 to 3:00 marathon at TOU next Saturday.

A little windy this morning.  I had to wear gloves.  It is about to my favorite season!

Sluggish run this morning up through the Avenues.  Due to fatigue, I'll probably just do a short run around Liberty park Friday morning then run the Alta Peruvian Lodge race on Saturday (5 miles) then run the 5 miles back up to the lodge. 

I am running the TOU marathon next Saturday, but I'm thinking about running 5 x 2 mile interval work-out during the week.  I would keep it at marathon pace, but that would be a high mileage workout (15-16 miles).  I'm planning on running St. George on October 1 too.  Any thoughts on doing this?

Evening run after dinner around Liberty Park.  I need to get my butt out of be in the mornings!

Super cool race this afternoon.  This race should be packed with people.  For $30 you get a t-shirt, BBQ, live music and BEER!  In addition, I talked with several Fast Running blog people and met the St. George marathon record holders (Devra out-kicked me the last mile)and John Cahill (MC the event).

My plan was to use this race as speed work before the Top of Utah marathon next week.  At the start, several runners told me it was a bad idea, so I was going to go a little easy; however, you get sucked up into the downhill speed and well....I ended up racing it.

Mile 1: 5:03.  200+ feet of drop.  This is crazy fast...and I'm going to run 4 more of these?

Mile 2: 4:55.  400+ feet of drop.  Even faster, but start to get into a rhythm.  There is no way I could run this time for just 2 miles on a flat track.

Mile 3: 5:04.  300+ feet of drop.  I begin to hear expected foot step behind me.  I just ran a 15:38 5K.  I remember thinking, this is Paul's marathon pace?

Mile 4: 5:04  400+ feet of drop.  Rob and Devra are right behind me ready to pass.

Mile 5: 4:53 450+ feet of drop.  I tried to keep contact with Rob and Devra.  They pulled me in to the finish.

Crazy PRs all around.  I had a quick water/recovery and decided to run back up the canyon.  This was a bad idea.  After 1 mile up, I was done.  Luckily, Stephanie Talley's husband picked me up.  My legs didn't feel too bad, so I should be able to run fine on Monday (I hope so).