6 miles @ 9:20/mi Murdock canal north.
I'm tapering for the marathon so I didn't do the hill run up to Dry Canyon. I did try to do some miles at marathon pace just to remind myself what that felt like.
I ran miles 2 and 3 in 8:28 and 8:54. The 8:28 was probably a little fast, the 8:54 effort felt more like a maintainable marathon pace effort. I maintained that effort for miles 4 and 5, maybe backing off slightly, and ran them in 9:33 and 9:35 on a slight upgrade with a headwind.
My stretch goal pace, for a 3:40 BQ time, is 8:24/mi. I was a little discouraged as I slowed to a cool down pace for mile 6. I then reminded myself about downhill, tapering, lower elevation, and race day magic. The last half mile was mostly downhill so I decided to maintain a comfortable effort and see what my pace was for that half mile. It was 8:18/mi. This boosted my confidence.
After I got home I reviewed my recent Hobble Creek half marathon results. I averaged 7:54/mi on a course similar to what St. George will be. I know I'm in better shape now that I was then. If I were to run that pace for half of St. George, that would leave me needing to run 8:54/mi for the other half. I think it may still be within the realm of possibility.
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