14 Workout today and Wednesday to get an extra easy day in before the 15k on Saturday. The plan was to run down to Sugarhouse and two miles in start the 10 mile tempo (58:30), six in the park and two miles back home with 2 miles cool down. Went well the splits aren't consistent, but that's to be expected with a hilly course first two were net downhill 5:37, 5:44. Then the next six in the park were 5:37, 5:51, 5:42, 5:53, 5:43, 5:59. With the slow miles being net up and fast ones being net down. Then the last two were 6:03, 6:18 both were about 100 foot climb and felt very hard. The elevation adjustment thing in Strava puts all the miles at roughly the same effort so I'm pretty happy with this, but think I'm still feeling the weekend. The last two miles were probably a mistake and in the future I'll keep it with the rollers and just do a longer cool down.
The question of where Jon Kotter has been came up on the long run. I have an answer today, flying by me in Sugarhouse while I'm doing a workout. I will be celebrating James K. Polk's achievements today. Despite the fact that the State of Utah has declared today Washington and Lincoln Day to avoid support of an unnamed recently elected Executive Branch leader. Manifest Destiny son! 4.5 Easy run around the Aves. Feeling the Tonyburger from lunch, I don't know how the great Dane Rauchenberg does it.
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