Every Race is an Adventure!

4x800 - 3:52, 3:53, 3:52, 3:56 (7:40/mi, 7:47/mi, 7:44/mi, 7:50/mi)
1 mile - 8:29

I've done some uptempo miles, but I decided to try my first "speed work" today. My goal is 3:59:59 or better at the Utah Valley marathon in June. If I understand Yasso 800's correctly, if you can run 8x800m repeats at x:xx (mm:ss) you should be able to run a marathon at x:xx (hh:mm). That means I need to get where I can run 8x800 at 3:59 or faster.

Today I started with try trying to 4x800 at that pace. Since I ran a 1:59 half marathon in my training a couple of weeks ago, I figured it should be possible. My splits ranged from 3:52 to 3:56. I'll take it.

I think pushed a mile trying to stay under 9:00 pace. I ran it in 8:29. Encouraging.

I'm feeling strong and healthy...knock on wood.

6.1 @ 9:08/mi

6.4 @ 8:52/mi

Kevin and I saw Lyle and ran with him a bit trying to convince him to do Ragnar again this year, then we headed up to our normal route on the canal trail north.

3 miles @ 7:59/mi

I did 4x800 Yasso 800's on Monday at my goal of 3:59 or better. I think I'll count today as 6x800 at 3:59 or better...I just did them without the rest in between. That's better, right?

16 miles @ 9:42/mi

My goal was just LSD (Long Slow Distance) today. My schedule had me doing 16 miles today. Kevin was out of town. Wayne had to be done by 8am so he ran with me until he had to turn back.

We started out very easy, due to it being a long run and also because Wayne had some leg pain during the week and wasn't sure how it would feel.

Mile splits were:
11:11 - uphill
10:06, 9:49, 9:51, 9:38 - with Wayne
9:45, 9:39 - first miles after Wayne turned back
9:08, 9:10 - mile before and mile after turn around
9:34, 9:40, 9:41, 9:32, 9:52, 9:47 - hangin' on, not feeling too bad
8:58 - downhill, home stretch

The weather was cool and beautiful. I saw lots of others on the trail. I felt pretty good at the end and recovered rather quickly. I started getting a little warm at the end. At mile 12.5 I really wanted a drink. I was happy to discover the fountain was turned on. The water was cool and clear and delicious.