Every Race is an Adventure!

6 miles @ 9:37/mi  Murdock trail north

It was great to run with Kevin again after him being out with rib injuries for a while.

7.3 miles @ 8:49/mi  4 x 1 mile, 2 x 0.5 mile intervals at THS track.

Mile splits: 7:24, 7:25, 7:26, 7:30
1/2 mile splits: 3:36, 3:38

Avg. 1/2 mile (800m) time: 3:42

If I understand correctly, based on the Yasso 800 marathon time predictor, this means I should be able to a 3:42 marathon.

I figure I have a shot at a BQ 3:40 at St. George because:

• I live at an elevation of about 4800 feet; the marathon goes from 5240 to 2680 feet.
• The track is flat; the marathon drops 2500 feet.
• My last two 800s were 3:36 and 3:38. The earlier mile intervals were essentially two 800s with no rest in between.
• Taper and race day magic.

I feel confident, and a little excited, definitely satisfied and grateful.

6 miles @ 9:52/mi.  Murdock trail north.

6.4 @ 9:57/mi.  2000 N hill to Dry Canyon trailhead

Good hill work out with a couple of level miles at the end.

Fartlek:
0.7 miles @ 6:24/mi downhill
0.5 miles @ 7:35/mi level

4 miles @ 10:01/mi,  A variation on the Neighborhood 5K route.

Bought new Saucony Guide 7 shoes at Runner's Corner ($119). The owners, Hawk and Cheryl Harper, have done a lot for the local running community and for me. I like to buy a pair of shoes there now and again to support them. The rest of the time I try to buy them wherever I can get them at the best price.

I'm getting lots of miles on my old shoes. Time for new ones to prevent injuries and to wear in the St. George marathon in a couple of weeks.

14 miles @ 10:09/mi.  Mt. Timpanogos park up South Fork and back.

It was great running with Wayne and Jolene. We missed Kevin. I just ran easy with them for most of the run. I pushed a couple of miles down South Fork with mile splits of 7:35 and 7:31.