Every Race is an Adventure!

I ran a little bit longer variation of the Orem route with Larry this morning. We were both still feeling the effects of Saturday's long run so we just ran at an easy pace.

I didn't run this morning but decided to do some mile intervals at lunch time today. The weather was awesome. Using Google Earth I identified a block about half a mile north of where I work that is just over a mile around (1.07 miles).

After a 1/2 mile warmup (8:49/mi) to get there I ran 4 x 1 mile intervals with a 1/2 mile recovery in between. My goal was to run around 7:00/mi for each of the intervals. I completed the four 1 mile intervals in 6:45, 6:55, 7:05, and 6:54.

During the last interval, I decided to try to count my steps to take my mind off of how tired I was and to keep me going. I think it helped. I incremented my count every breath, which was every 3 steps. I would count to 50 then start over at 1 again, using my thumb and fingers to keep track of how many sets of 50 breaths (150 steps). For the mile, it came out to be almost exactly 450 breaths (1350 steps). If my math is correct, my average stride length was about 47 inches (3 ft. 11 in.) and my turnover rate was about 3.25 steps/second.

I ran a little over 1.6 miles as a cool down (8:52/mi) for a total of about 7.6 miles.

Ran the Orem course at an easy pace with Larry. The workout was light, but the conversation was good.

I almost ran again at lunch time, but I decided to buy a new pair of Wave Riders instead. The weather was nice so I rode my motorcycle over to MVP Sports in Spanish Fork. I like the fact that their shoes are always 20% off (Wave Rider 9 list price $90, their price $72). They were out of my size, so they ordered them and will have them shipped to my house at no extra charge. The new Wave Rider 10's come out in January, but I didn't think I should wait that long.

Larry and I were a little later getting started this morning (trouble getting Garmins locked in). Because of this, we saw Kirk and Lyle run by. We decided to run with them for a bit. They started running just a couple of weeks ago and are both planning to run St. George next year. Kirk ran one marathon some time ago, and this will be Lyle's first. They run the neighborhood 5K course, stopping to walk a couple of times. We ran about 2.7 miles with them.

Larry and I then decided to run the 5K course backwards at 8:00/mi or faster. We averaged 7:53/mi.

I joined Larry and Wayne for a 20 mile run along the canal road (ended up being closer to 19.5 miles). They are both planning on doing the Death Valley Marathon on Dec. 2. Although I would really like to, I probably won't run it. But there's a slim chance, so I thought I'd do the long run with them anyway. Kevin started a few miles before the turn around point and met us on our way back and joined us for the run back home.

The weather was a little cold, but I never really got too cold or too warm. Since there is no water along the course, I decided to pack water. It was probably a good idea, especially to help get the gel down on the return trip, but I really don't like running with a water bottle around my waist.

I averaged about 8:49/mi overall, running out at an average pace of 9:01/mi and back at 8:37/mi. At about mile 11 I took a longer than average bio break and then averaged 7:48/mi for 1.28 miles while I caught back up.

The run out was very enjoyable. We covered some terrain none of us had ever seen before. The return trip was a better workout, but not quite as enjoyable for me. My legs were feeling a little tired even before I ran the 7:48 pace to catch back up. From about that point to the end I just tried to hang on behind the other three runners (who quickened the pace by about 20 sec/mi on the way back). The end of the run, and how tired I was after, felt far too much like the end of a marathon.