LineUpAndWait

Too busy this week to get any more miles in.  Spent every spare moment after work putting a new roof on an old garage.

It was hard getting going this morning.  Slept in but the weather was still nice and cool when I got out the door at 0800.  Almost turned around and went back home before I finish a mile but kept plodding along.  After 3 miles things felt much better.  The wx warmed up fast.  All things considered, I'll take the sleep today over the cooler running temps.

9:17, 9:01, 9:04, 8:36, 8:31, 8:37, 8:40, 8:35, 8:40, 8:22.  AP: 8:44

After trashing my legs waterskiing I ran from the boat ramp at East Canyon SP arounnd the east arm of the reservoir then south to the East Canyon resort.  Perfect conditions. Overcast and ~65 degrees.

9:11 / 8:46 / 9:01 / 8:48 / 8:41 / 8:21 / 1:04 (8:09 pace)  AP:8:47

8:28 / 8:21 / 8:51-long hill up Bangerter Pkwy to PRT. / 8:53-more hills and recovery / 8:21 / 8:07 / 8:15 / 8:08 / 4:42(7:24 pace).  AP:8:21

Neighborhood roads to Bangerter Pkwy up to PRT.  PRT to Draper park then new trails to Fort street and neighborhood roads down to 300 east.

AP 9:20.  Knees were sore from roofing all week.  I'll be glad when this project is over.  I'm surprised I even got up and went this morning.  Several times I thought about picking up the pace to something a little more respectable but decided not to push my tired knees and legs.  Iced to try and mend a little before long run tomorrow.

This race was only $25 (no shirt) to sign up for on race day.  That's a good deal.  My motivation for running was to knock out most of my long run 20 miles.  Sometimes these long runs seem to go on forever and I don't plan very well for things like water, gatoraide, etc..  So I figured it would be nice to have some company and run support.

I felt the course was challenging. I liked the two "out and back" sections along the course.  This is the first race where I've gotten to see how the really fast people look mid race.  It was also interesting to see some of the changes up front from the first out and back to the second.  The goal for the race part was to see if I could stay around MP (8:00 m/m).

The run....

1 mile warm up really slow. 

Miles 1-3:  7:35 / 7:42 / 7:52.  Good start.  Actually a little faster than I intended.

Miles 4-7:   7:58 / 7:51 / 7:42 / 7:50.  Somewhere in here I settled in to running with a group of 4 guys and 1 girl. One guy forgot his Garmin and would periodically ask me for pace/splits.  Everytime we completed a sub 8:00 minute mile he would let out a "Whoohoo", or a, "Yeah Baby".

Miles 8-10:  7:46 / 7:55 / 7:51.  I disliked this part of the course the most.  This section included a lot of bike path. Lots and lots of little turns.  Very easy to lose focus.  I am most proud of mile 9.  Mostly a slight uphill grade and a direct headwind that became stronger near the turn around point.  Had to work to stay under 8 minutes.

Miles 11-13.1:  8:05 / 7:51 / 7:33 / 30.24 seconds (6:38).  Mile 11 was disappointing.  Really an easier section of the course.  Should  have been able to go faster.  I told "Whoo hoo" guy he needed to pick up the pace and leave me but he didn't. Our now group of 3 was kind of wavering.   At one point during this mile the pace balooned to 8:15.  Focused on shorter stride and fasted turnover.

About halfway through mile 12 a tall young lady appeared out of nowhere running strong.  I decided to try and match her pace rather than mail in the rest of the race.  What a great finish.  She pulled me along at a much faster pace than our small group would have been able to muster.  I thought we dropped the other 2 guys but they also picked up the pace and finished a few seconds behind us.  Very pleased with this run.

Ran 6 more miles out and back on the course to make it an even 20 miles. 

Nice cool temps at 1800.  Legs still tired from Saturday.  Managed just 5 and decided that was enough to get the legs going again.

8:57 / 8:51 / 8:33 / 8:29 / 8:16    AP:8:37

Evening run including Bangerter hill and PRT.

8:45 / 8:43 / 8:44 / 9:16 (uphill towards Suncrest) / 8:38 / 8:29  / 8:29 / 8:29 / 8:35 / 8:25

AP: 8:39

Another evening run.  Fort St to the park trail, then PRT to Bangerter and reverse.  Joined the canal trail back to the dead end street with the run through trail back to Fort St.

Getting spoiled by these perfect running temps.

8:42 / 8:41 / 8:24 / 8:29 / 8:13 / 8:24 / 8:34 / 8:12 / 8:06 / 7:42

AP: 8:21

11 miles on roads north of the airport and along the Legacy Pkwy.  Really flat with a south wind that was unusually cool.  One mile cool down. 
This was probably my last double digit run until SGM.

9:09 / 8:04 / 8:37 / 8:41 / 8:35 / 8:31 / 8:37 / 8:32 / 8:22 / 8:31 / 8:33

AP: 8:34

After the first mile the pace felt comfortable. 

8:28 / 8:03 / 7:58 / 7:58 / 7:23

AP: 7:58

Nice and Easy. Same route as yesterday only backwards.

9:13 / 9:03 / 8:48 / 8:29 / 8:39

AP: 8:52

Intentionally went for a run during the heat of the day (84º and no shade).   It  felt very, very warm.  I hope I'm done next Saturday at the SGM long before it gets anywhere near that warm.

Maybe I should stop including my first mile in the AP since it just serves as a warm up mile.

8:59 / 8:23 / 8:21 / 8:13 / 8:19 / 7:58

AP: 8:22

Bangerter to PRT to Draper Park to Fort Street loop.

8:29 / 8:15/ 8:58 / 8:11 / 8:24 / 8:19 / 8:19 / 8:11

AP: 8:23

Plan called for 3 easy miles.

8:47 / 7:57 / 7:49

AP: 8:11

Alta Track

1  mile warm: 8:34

4 X 400: 1:31 / 1:34 / 1:36 / 1:31

1 mile cool: 8:19