Run RF

Nice run down through Sugarhouse and Liberty. Solid weekend of running.

After getting over my inversion depression I drove out to the oval to

get in the dreaded 10 mile tempo.  With a 2 mile warm up and 10 mile

cool down on either side.  As the track is not a nice round number I had

to get mile splits between the 1,600 start line and the finish then

start over at the 1,600 start.  So I got 9 mile splits starting at 5:55

and ending in the high 5:4x's and I believe the overall time was right

around 58:20 for 10 (5:50 pace) and just kept running to make it an even

60 minutes.  Saw the Utah woman's team finishing their practice during

the first half, and some of them even had encouraging words for me.  I'm

happy with the workout and should just be the first of many 10 mile

tempos before Boston.  The air can't get clear soon enough.

10.3 City Creek Canyon, pretty weird out running with all the fog and the sun barely getting through.

12.6 Another workout day! This one was my 4 mile (mostly) downhill tempo course twice, start with a 1 mile climb to Virginia and 11th ave. then start off down into CCC turn around at the gate.  Continue around past the capitol to State and 2nd.  The first loop was (5:50, 5:26, 5:36, 5:22) Miles 1 and three are more honest <50 foot drop for those.  Miles 2 and 4 have the big drop with four falling off a cliff once you pass the capitol.  Then 2.2 mile uphill jog back to the start then run it again (5:58, 5:27, 5:46, 5:23). Managed to keep the fast miles the same while suffered a little on the slow ones.  I believe both these runs are 1 & 2 all time fastest for me which is encouraging after a nice little 10 mile tempo on Tuesday.

4.3 Easy run around the Aves.

Sugarhouse and Liberty on a clear air day!

Saw a guy in Liberty running without moving his arms, amazing.

Drove out to Saltair, and it looked like a great day out.  Then after the airport the clouds closed in and by warmup time it was snowing pretty good.  Did threeish miles, the last half with Jake, Collin and James joined in too.  The way back was very snowy so I piled on the clothes for the second part of the race.

The gun went off and a bunch of guys went out at what my watch said was very close to 5 minute pace, so I eased off and ran a 5:24 planning on reeling guys in the second half of the race. Fritz came by me around then after his 7 mile warmup and started catching guys.  The next two miles were pretty uneventful in 5:29 and 5:24.  Once I hit the turn around the wind kicked in and I praised science I wore more clothes than usual.  Then I caught two guys in the next mile in 5:41. And could see Walter and Tomy ahead of me, the next mile I lost some focus and couldn't reel them in, 5:45.  At this point I told myself you have 1.25 miles to catch those two and I started picking it up, caught Walter then set my sights on Tomy.  The sixth mile was in 5:31 and by a half mile left I had caught him then he started kicking around the 6 mile mark.  After 200 meters I dug down and pulled him back in and pushed through the line.  For running alone into the head wind I was very happy with how I caught people and was moving on the guys in front of me.  I felt really good today, and definitely had something left in the tank as evidenced by my big kick.  This week contained almost a marathon worth of work faster than marathon pace and leaves me confident for the upcoming weeks of training. 

Then I cooled down about 4 miles with a big group of guys at the end.  Then went to Amiee's for a scrumptious lunch, and I brought the bacon!