Denouement

7:51 pace.  Doing lunges 6 ways 5x slow then 5x fast and dynamic quad stretches on MWF, core on TTS.

AM: Met with Travis.  Warmed up 3.47 total, also stretching and some drills (high knees, added skips, then butt kicks).  Then 12 x 1 min on/off fartlek, on a hilly course.  Was supposed to be about 5k pace (around 5:48), and I wanted to stay true to that, but it seems I averaged 5:35 for them (2.15 miles total for fast parts). 

PM: Went to park across from my house to do evening run. 5.07 in 39:41.  JJ came with me with his new big water gun Paul got him for his birthday, so he could squirt me each time I pass (each time around the park is half a mile).  That would have been very nice, but the water at the park was shut off, and it was hot, so JJ lost his spunk and went home, so I didn't have a buddy or a source of heat relief.  I can feel the difference in altitude when I run up here. 

More PM: core workout, downfall is a stupid game show, and they just let perfectly good things go to waste.  Only in America. 

Met MacK, Aub and Beth in SF, did 9.68 in 1:17:11, 8:00 pace.

Had a family day at Cowabunga Bay.  It was way fun, but almost not hot enough since it was overcast half of the time. That was a huge blessing for us, since it helped us to not get baked.  I still felt exhausted by day's end.

lunges and stretching at night 

Ran .57, then stretched, then met up with MacK and Tyler.  Ran 3.1 more of warm up, including water and potty stop, then started workout.  Did 5x 5min on/3 min off fartlek.  5 min was to be 10kish pace, or 6:00.  paces were 5:55 (uphill), 5:50 (downhill), 6:07 (flat then short uphill at end), 6:00 (flat), 5:57 (flat).  It was nice to have Tyler there for the workout, this one was more challenging.  Never felt like I was pushed to my limit, but 5 min is a long time for a fartlek.  Almost rather do mile repeats (almost).  3.87 miles for cool down, including last 3 min rest, at just over 8:00 pace. 

Easy run on my own, 1:01:4x time.

Pioneer Day Classic 10k in Provo.  I would have loved to run Des News 10k, but the last time I did in 2008 it took me about 2 weeks for my legs to fully recover, so it was more conservative to pass.

Strategy was not to run even splits (strategy of last three 10ks) but to practice surging and running the red line. 

This race starts at Timpview HS and goes uphill on Foothill, then downhill by the temple and back to the HS.  

To start the race, there was a pack of three or four guys, and then four ladies, me being one.  Lisa Antenelli-Pratt was another of the ladies (yellow shirt from last race, who passed me in the fourth mile).  Of our lady pack, a girl pulled out fast to lead, then I lead, then Lisa took the lead, all within the first mile.  At the mile 1 marker, we are climbing the hill they dub goliath because it's like a stair climber, and Lisa leads with me perhaps 3-10 seconds back.  The guys are far ahead and I never see them again.  I don't want to push too hard on this uphill because it's so early in the race.  As we crest, I surge and cut her lead in half.  As we go down a second downhill I surge again and pass her.   Great.  Now I am the rabbit to be hunted down.  And no one ahead of me in sight.  So as we go through neighborhoods, I try to keep surging to hold her off (I assume she's right behind me).  As I go down temple hill I surge to try to hold her off (at the bottom of this hill there's the 4 mile mark, then I am beyond where she got me last year).  As I am in the fifth mile, I am tired but do pathetic surges, hoping she's surging at the same time as me and getting discouraged because the distance isn't closing.  I then know I am 1.2 away from the end and haven't had a mile above 6:00 yet (well, in the last four miles, the first two uphill don't count in my mind), so I try to keep under that pace, throwing in less than impressive surges.  There's no 6 mile mark, my watch catches it at 6:04, so wheels wobbling but not totally falling apart.  I kick it in for the win.  It turns out Lisa wasn't registered (I am 95% sure that was her), and the next PERSON, male or female, behind me is 1:30 or so behind.  I pass the line at 36:23, and I immediately suspect the clock or the course.  Mike Vick confirms the clock is right.  I ask the race directer if the course is certified, he said no, I ask if it's accurate, he says yes.  Well I did the course tool twice and the course is 6.0 not 6.2, so yet another short 10k course.  Way lame.  So that projects me to about what I've done my last 10ks in.  Not bad for the hilly course and no one around me.  I won $100, a very nice watch, and a $50 gc to a sports store, tres cool.

Cooled down 6 miles.