Larry didn't show this morning (probably sleeping trying to recover from the holiday weekend). I didn't feel like doing a regular route, so I decided to (more or less) run the Lindon loop backwards and add the big hill up 2000 N on the end for a couple of extra miles. I was jealous of Kerry averaging an 8:02 pace for his long run on Saturday while I only averaged 8:55, so I decided to start out a little quicker. I ran the first three miles in 8:02, 7:50, and 7:55. That looks pretty good, except there was some downhill mixed in that I had to pay back with some steady uphill during the next 0.9 miles (9:42/mi). For the next 1.71 miles (8:18/mi) I ran upstream (slight steady uphill) on the canal road. I then turned and headed up the big hill on 2000 N for 1.0 mile (10:29/mi). The last 0.25 miles at the top level out a bit. I think my pace for the steep 0.75 miles was about 10:56/mi. I ran the top 0.25 back down at 8:10/mi, followed by 6:55/mi for the steep 0.75 miles down. I wanted to go faster, but my legs were pretty heavy from the hill climbing. I couldn't turn them over as quickly as I'd like and I didn't want to risk falling flat on my face. I ran the last 0.5 mile down Main St. and back home at 7:11/mi. My overall pace was 8:25/mi for the 8.15 miles. This is still a little slower than Kerry's average on Saturday, but I mixed in some good hill work so I still feel good about the workout.
| 