PV = nRT

river trail, 4 very easy, 8:30 pace

USU east bench loop, 7:44 pace.

my older brother ran a 3:25:06 in Boston. He ran an excellent race, stayed on pace the whole race and finished an easy 5 minutes ahead of his "under 3:30" goal". I am still kind of bummed I didn't get a qualifier in time to get in to Boston last fall. Looks like the weather cooperated, and the wind was also favorable from the weather reports (northwest, 15-20 mph). When I ran it in 2007 it was the year of the big northeasterner and I had to fight a nasty headwind the whole way. oh well, just the luck of the draw.

6 easy USU towards green canyon 7:48

5 x 1 mile intervals on the track with 400 recoveries. trying to knock my times down below 6 minute miles but I can't seem to do it. Last fall I was running miles at 5:45. Tinman's chart says my VO2max pace should be 5:30. I can do that for 800s probably but not miles, ever. Oh well. the 15 mph north wind didn't help my cause either. At least I got one more mile interval this week than I have the last few weeks. Next week i will drop downto 800s and try to increase my speed.

6:02, 5:59, 6:05, 6:01, 6:01

8 USU river trail. about a 7:55 pace. blah.

This is just a low key fundraiser for our elementary school. No serious runners. Hardly worth a race report. The race starts at providence elementary and loops through River Heights. First mile is a slight downhill dropping about 60 feet and I went out way too fast, passing the first mile in 5:36. I assume this put me in a lactate debt I couldn't climb out of. Next mile and a half or so have uphills climbing about 90 feet before dropping back down 35 feet. Subtle hills but they felt like big hills after that stupid first mile. splits: 5:36, 6:13, 6:21, then 5:11 for 0.1 miles.

I was kind of bummed by my performance in this race because of my poor splits. One high school kid hung with me for the first mile, which is probably why i went so fast, thinking he might challenge me, but then he self destructed and it was just a solo time trial from there. I guess I can think of it as one VO2max mile followed by a 2 mile recovery tempo and then a 0.1 mile lactate threshold push...

My nine year old twins ran the one mile finishing in 7:43 and 9:22. Not bad for absolutely no training and running in jeans and heavy sweatshirts.