Run RF

Been wanting to run to the top of City Creek for a while now, and finally got out today to do it.  Nothing too exciting except for climbing up 6.5 miles with the last mile on the trail at the end.  Turned around and cruised down.  The fun part started out of the canyon with the tame climb up to M St. and 11th, legs felt great just the normal sore from running 2.5 hours.  This makes much more hopeful for the TOU.

AM: Ran on the BST above the U and stopped to pick up my student season tickets to Utah Football!

To school and back, was planning on more but sore legs, hunger cramps and heat made me reconsider.

2 by 3 mile tempo in Liberty park, was very rough.  After the first lap switched to the 'crete since the path is in such bad shape.

3.6 ran down to yoga, yoga for athletes and a run back. Nice amount of activity today.

Liberty Park before flying back to Buffalo.

Back at home, so I celebrated with a 16 mile run at or faster than goal marathon pace (6:35-6:40) for Top of Utah.  Now I know what you're saying to yourself, I bet he could run faster than that.  Well maybe, but suboptimal training and my first road marathon means I'm going on the conservative side to get under the BQ then shoot for sub 2:35 there.  

Well the run went better than I could have hoped, the run is basically two parts run up to Chestnut Ridge Park, grab some water and take of some business then back to home on another route.  Going out was in the 6:30 to 6:40 range then once I hit the big hill about two miles from the park the pace really dropped with the rest of the miles below 6:05 and the last three sub 6.  I felt great and this gives me a lot more confidence about running a marathon in two weeks, plus I feel great both like I didn't run 16 miles and the pace hasn't burnt out my legs.

Nice run out into the boonies before my trip up to college.

Late 4.5 with some of the other alumni.

Today was the fourth annual RIT alumni 5k, and we whupped on some younguns and won 17 to 46.  I went out a bit too fast in 4:57 and ended up running 5:15 and 5:17 for the next two miles.