15.1 miles @ 9:54/mi. Ran with Kevin and Jolene (with Larry on bike) up to Provo Canyon beyond Bridal Veil and back.
I took it easy out, and very easy the last few miles, but Kevin and I did run 9:02, 8:59, 8:59, and 8:41 down the canyon, with the last 1/4 mile to the mouth at 7:15 pace (had to pass some female runners that had passed us a couple of times when I stopped for water).
I found myself wishing I had another month before St. George, but then I realized I have over a year to train for St. George. I need to focus on long-term improvement and not try too much too soon. I'm feeling encouraged about my return to my former level, but with my age and chronic pains, I need to focus on prudent progress.
I've been thinking about my goals for the St. George marathon in 3 weeks. I averaged 8:57/mi at the Hobble Creek half marathon 4 weeks ago, a similar course to St. George. I feel like I've made some improvement over the last 4 weeks, but I don't think enough to average that pace for a full marathon, even with the healed calf, lower altitude, and longer taper.
I'd have to average 9:09 to break 4 hours. That was my original goal for St. George at the beginning of the year, with 4:30 as my intermediate goal at Utah Valley in June. I ran 4:59:59 at UV, missing that goal by over a minute per mile.
I averaged 9:05/mi for 14.5 miles last Saturdays ago on a mostly downhill course.
I averaged 9:54/mi for 15.1 miles today on an up and back course, intentionally running an easy pace for about 2/3 of the run, and averaging about 8:50/mi for the other 1/3.
Some possible target finish times:
4:59:59 (11:27/mi) - Same as Utah Valley in June. I think I'm in better shape now, but I'm still lacking enough long runs to ensure I won't bonk in the later miles.
4:30:00 (10:18/mi) - My original goal for Utah Valley in June. I think this is within the resonable realm of possibility for St. George.
4:21:33 (9:59/mi) - It would feel good to average sub-10 pace. I haven't done that for 3 years. I think I may start with this goal in mind to give me a shot at it, but I won't be too surprised if I end up falling back to the 4:30 goal.
3:59:59 (9:10/mi) - I think this goal will have to wait until Utah Valley next year in June.
3:29:29 (8:00/mi) - I plan to get back here some day. It may take 2-3 years of prudent training and divine intervention.
2:59:59 (6;52/mi) - Whether or not this is within the realm of physical possibility, I don't think running will be a high enough priority in my life to do what it would take to achieve this.
2:52:30 (6:35/mi) - I'm pretty sure this will remain my lifetime marathon PR. It's nice to bask in past glory every now and then.
My biggest goal this year is for Larry to rekindle the spark and return to being able to run with us again. He's run somewhere around 25 St. George marathons but will be spectating this year. He said watching people finish 25 years ago is what got him started, and hopes it will inspire him again. I hope so, too. Of all the things I've gained from running, my running friends are the most valued achievement.
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