Strength for today and bright hope for tomorrow

Planet Walk, easy, no watch. It was shirtless running weather already at 8AM. I am sick of July.

(Adrenaline orange: 420 miles)

Did Millville Loop, with 7-mile tinman tempo in the middle. I was feeling a little lethargic to start the run, so I eased into the tempo without giving myself unrealistic expectations. Tempo splits were 6:09 (rolling), 6:11 (uphill), 6:34 (big uphill), 5:55 (rolling), 5:49 (rolling, downhill), 5:51 (downhill), 5:52 (flat). Cooled down with a few 6:55 miles. Decent workout today. I still don't know if I'm running Draper Days, so am playing this week by ear.

(1120: 75 miles)

AM - easy 8-mile run on the Landfill Loop (via Planet Walk) and then a block with the dog. Took bio break near landfill, which I thought was appropriate. Felt much better afterward, and did 4x100m strides to finish up. 6:57/mile average pace.

(Adrenaline blue: 251 miles)

PM - easy 5 miles on Planet Walk. Got rained halfway through, which was a pleasant treat. Nice lightening too. Didn't wear watch.

(Adrenaline orange: 425 miles)

AM - Did a Daniels-style [R] workout this morning, the first and last one of the year. I use fast interval training very sparingly, and think of it generally as glorified striders. I met James out at the LHS track and did 400-200-400-200-400-200-400-200, with full recovery (400m rest after each 400, 200m rest after each 200). According to my supposed VDOT, my R pace is about 67 seconds per lap, so I aimed to hit that for my 400s, and 33 for my 200s. The purpose of this workout was not to make myself hurt or kill myself, but to work on form and increase running economy.

My splits for the alternating 400s and 200s were: 68.2, 32.9, 67.9, 33.4, 67.7, 33.0, 67.2, 30.1

I felt a lot smoother than my last track workout, and all of the reps felt controlled and relatively easy; never really entered the state of anaerobia, which is always a bonus. I opened it up a bit on the last 200m to hit 30, but again, it was controlled.

Ran a few more miles with James and then a block with the dog to hit an even 10 miles for the morning.

(1120: 82 miles)

PM - 5 miles with Cody, up Center Street and down through River Heights. Hot. 7:20/mile average pace.

(Adrenaline orange: 430 miles)

Ran a block with the dog, then biked up to the canal trailhead, where I met James and Cody. We ran easy to near the end of the River Trail single track and back. 7:58/mile average pace.

(Cascadia: 237)

**Note: surpassed the 2,000 mile-mark today for yearly mileage. I think this is the first time I've done this since my junior-senior year of college (2000). And it's only July!

Easy run on Planet Walk. Draper Days 5K tomorrow.

(Adrenaline blue:  256 miles)

Today was the Draper Days 5K. I ran this race in 2003 and 2004, and think it's a great course. Fast, but still legit, as there are several uphills. I have run only three 5K's since that 2004 Draper race (vs. 7 marathons), so I was not sure what I was capable of. But my initial goal time going into today was 15:10.

I stayed with Mike last night (thanks again Mike), so got to sleep in until 5:20AM and drive a mere 20 minutes to the start line. This was opposed to getting up at 4AM and driving 100 miles. Already a good start to the day.

For the second straight week they didn't have my number at the start line, so I had to run around and get an official to give me a number. After that I warmed up for a couple miles with Sasha, Scott, and Cody. Changed my shoes, did some strides, hit the porta-pot, and was ready to go.

At the start line, there was a pretty good field. Nick McCombs, who had beaten me soundly at Sandy, was there, and so was Neal Gassman and then a few fast-looking "unknowns" (unknown in that I didn't know exactly who they were, not that they didn't have credentials). I thought that Top 3 would be a doable finish though, as I didn't see Teren Jamenson or Trevor Ball or anyone like that.

The race started on time. The first mile is all downhill at a nice gradient: very fast. The field got out hard and I was boxed for the first quarter mile or so. I stayed relaxed and eventually worked my way through by the half mile. Nick went sprinting by at about a half mile and joined the leaders. By the end of the first mile the field had filtered out. Nick and a runner I didn't know (turned out to be Seth Wold, USU runner and "Ragnar" champion) were running side-by-side in front, I was a few seconds behind them, and Sasha was a few seconds behind me. Went through the first mile in 4:36 according to the Garmin, 4:40 according to the course marking. I missed the next two mile marks, so just used the garmin for splits. I was feeling okay at one mile, but not overly snappy. I tried to catch Seth and Nick but couldn't make up the gap at this point in the race.

Mile 2 is a bit more rolling, with a fair bit of uphill for the greater part of it. Seth broke away from Nick around 1.5 miles, and I was still a few seconds behind both. No breathing or signs of anyone behind me, and I tried to focus on catching Nick. Still feeling okay, not great but not bad either. Second mile split was 5:01. So far I was right on pace for low 15-teens, if I could just pull off another mile like that.

Mile 3 begins with the "biggest" climb of the course (although still not that bad), but from 2.5 to the finish it is all flat or slightly downhill. So half up and half down. I wasn't doing great on the uphill, but when we turned the corner it flattened out. I tried to pick it up, and finally had some success with reeling Nick in a little. With less than a half mile to go he only had about 2 seconds on me. Seth was several seconds ahead of Nick and apparently cruising for the win. However, I couldn't engage my 5K killer instinct and wasn't able to muster any sort of kick. I was working hard, but I've found that a good kick in a 5K is always there, if and only if you want it bad enough and turn off those inhibitors. Couldn't lower the inhibitors today though. Strangely, Seth pulled up with about a quarter mile left and let Nick catch him. Then he and Nick finished the race together. Technically Nick was the winner and Seth was second. Actually, technically Nick Miller was second, since Seth used his number. I was definitely third though. Nick/Seth finished in 15:16 and I chugged in at 15:23. My third mile split was 5:08. According the Sasha's course tool and my own experience, the third mile should be about as fast as the second, so I definitely slowed up a little. But it wasn't death or anything, just lack of ability to run anaerobically.

I wanted 15:10 and got 15:23, slightly disappointing but not really. It's close. Winds were favorable. Temps were a little high (low 80s by 6AM), which could have slowed things a little if you put value in heat charts. Fortunately the sun was low, which minimizes the heat effect IMO. But today was my "Utah PR" for the 5K - my fastest time since moving to Utah in 2001. I'll take that. Also, I feel like I ran a little better relative to my peer group. Nick was only 7 seconds ahead this race, opposed to 28 seconds in the Sandy 10K. So I closed that gap a bit. Also Neal (4th place) was 30 seconds behind me today, which was a much bigger gap than I expected (in fact I initially figured Neal and I were pretty even in a 5K). So that was good. Also, today was my eighth LDR circuit race, so I've got all my races in now. Seth/Nick Miller will drop from the results, so today was good for 2nd in terms of LDR points. The rest of my LDR races will be for just bonus points and perhaps swapping out a finish or two, but I'm mostly finished now with my scoring.

Anyway, overall good race. Cooled down several times with Cody afterwards, and also ate the $3 breakfast at the park. Then I drove to Sugarhouse and collected my free 30-minute massage (Wasatch Back coupon). Then picked up my packet for Des News. Then drove home.

PM - easy jog around the block with the dog to shake out the race.

(1120: 90 miles)