Keeping with my training pattern this year, I wasn't quite sure what to run this morning even as I was walking out the door. I knew I didn't want to go more than 5 or 6 miles since I plan on doing a long run tomorrow (although I haven't got that planned either). I finally decided to run up and down the 1/2 mile stretch between Main St. and 400 E. on 1600 North. I figure it roughly approximates some of the downhill in St. George. So I alternated a 1/2 mile uphill and a 1/2 mile downhill. I originally planned on five round trips, but ended up deciding to do six. I tried to just run at an easy to moderate marathon pace effort consistently, whether going up or down. I tried to pretty much ignore the pace and run by feel based on effort. The paces I ran for each 1/2 mile uphill and downhill section were: Uphill
| Downhill
| | 11:32 | 8:11
| 9:49
| 7:46
| 9:07
| 7:44
| 9:19
| 7:37
| 9:03
| 7:39
| 9:07
| 6:55
|
The first round trip was an easy warm up. The numbers for the remaining repeats correctly reflect that I felt better as I got warmed up. The 7:37 and 7:39 paces on the downhill are right at my target 7:38 pace for St. George. On the last downhill all I did was focus a little more by waltzing (counting 1-2-3, 1-2-3, 1-2-3 in my head, along with a little mind music), not really trying to push harder physically, and managed to speed up considerably. My legs still feel really good (again, knock on wood). I'm really looking forward to St. George. Like for most races I run, I'm eager and curious to discover what's in me, and see how well I do pulling it all out and leaving it on the road (metaphorically, hopefully not physically).
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