Big Workout today. This morning I ran with Jon's ATK club, which is a great deal because they have caches of water and gatorade every 3 miles, plus bagels and other goodies at the end. James, Dan, and Logan mooched on too. We met at the end of Hollow Road (Mile 17 of the TOU course), and shuttled up Blacksmith Fork Canyon to Mile 3 of the TOU course. From there we ran up to the top of the canyon to the start and Hardware Ranch, took a drink/potty break, and started running down. After a potty break at Hyrum Park (TOU Half and Freedom Run start lines), Logan and I began a marathon-pace tempo back to the cars. I never felt great at any point of the tempo, but did feel strong enough to keep truckin'. I think that is a result of the 100-mile weeks. I don't have a ton of spring in my steps, but my endurance is very high. Toward the bottom we got a slight tailwind, but nowhere near what we experienced last week. It also started to get warmer out. We stopped once during the tempo, about 7 miles into it, to take some water and gatorade, but other than that it was continuous. Average pace for the tempo was 5:17/mile. If I can do that for all of St. George, that would be good. Average pace for the entire run was 6:11/mile, a new PR for a 20-mile training run. My quads got rocked good by the downhill, but that is what I needed. They need to adapt in order to kill it during the last half of St. George. Nice progression run today. Splits are below. | Mile | Split
| Comment
| | 1 | 7:48 | uphill
| | 2 | 7:38
| uphill
| | 3 | 7:20
| uphill
| | 4 | 6:54
| up and little, then down
| | 5 | 6:52 | downhill
| | 6 | 6:43
| downhill
| | 7 | 6:45
| downhill
| | 8 | 6:37
| downhill
| | 9 | 6:33 | downhill
| | 10 | 6:20
| downhill
| | 11 | 6:02 | downhill; started tempo last 0.2
| | 12 | 5:18 | tempo; downhill
| | 13 | 5:20
| tempo; downhill
| | 14 | 5:17
| tempo; downhill
| | 15 | 5:17
| tempo; downhill
| | 16 | 5:13 | tempo; downhill
| | 17 | 5:16
| tempo; downhill
| | 18 | 5:19
| tempo; hollow rd; stopped for water
| | 19 | 5:12
| tempo; hollow rd
| | 20 | 5:51 | tinman tempo; hollow rd
| | 20.25 | 5:48/mile pace
| tinman tempo; hollow rd
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103 miles this week. With two big weeks in a row, next week will be "down" a little bit, probably low to mid-90s. I like to do three-week cycles of two big weeks followed by one moderate week. This usually correlates to my race schedule so that the race is on a moderate week. My favorite race in the Utah, the Alta Peruvian Downhill Dash, is next Saturday. (Triax: 52 miles)
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