Did my run around 11AM this morning. Weather was perfect: cool temps, light rain off-and-on, and little wind. I wanted 18 miles at a decent pace for most miles, and also with 2x2-mile LT intervals somewhere in the middle. I did an out-and-back up Smithfield Canyon, since that would give me a long stretch of downhill to hammer the intervals on. I've been training on mostly flat and rolling terrain all winter and spring, and I needed some downhill specific training to get ready for my string of heinous downhill summer races (UVM 1/2, Des News 10K, and TOU 1/2). So the goal for today was to bust my quads and have fun doing it. And it was a good day to run. I tried to keep the pace honest on the uphill part, and hit a really sweet rhythm that I locked into until I hit the dirt road. Averaged about 6:30/mile on the paved part, and then low-7s on the dirt/mud road. Was averaging 6:43/mile at the turnaround at 9 miles, which I was pleased with, given that there was about 1500' of elevation gain. I turned around at the end of the dirt road & start of the single track. The road was pretty muddy and a little slick in places due to all the rain (and I was getting sprinkled/snowed on a little during the run), so I kept the pace under control, right around 7:00/mile until I got off the dirt and back onto the asphalt. Then I slowly ramped up to about 6-minute pace on the downhill through Mile 12. After my garmin beeped for Mile 12, I started the first 2-mile interval. I wanted a half marathon race pace effort, which I figured would translate to 5:00/mile or a little under, given the downhill (it's steeper than the TOU course or the UVM course, but less steep than St George). I just let the downhill carry me for the first interval. I had forgotten how easy downhill running is. Hit 4:57 and 4:54 for the splits, 9:51 total on the first interval. Breathing felt conversational, although my legs and feet were getting sick of running. Active recovery for 0.25 miles (1:45), and then did the second interval: 4:54 and then 4:53, 9:47 total. I was definitely working harder on this one, but still in a nice groove and it never felt too hard. Cooled down for the final 1.75 miles, which unfortunately included the 200' climb back to my house. That always feels hard. Finished the 18 miles averaging 6:22/mile overall; very good long run for me, and no fueling issues. I'm really looking forward to UVM 1/2. I am definitely a rhythm runner, and I'm hoping the long downhill and straight sections (no turns) will help me to just lock in and go. The good competition will make it really fun too.
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