LineUpAndWait

Finally decided on a Fall marathon.  I've decided to run the Tri-Cities Marathon on October 28th in Southeast Washington.  That means I needed to get serious about a mini marathon training plan.  I'm certainly not in marathon shape but I want to do one before the snow flies.  I don't have any expectations about running a fast time or setting a new PR.  I haven't done a long run since before the Ogden marathon.  This one kind of hurt.  I kept messing with my watch but the AP was around 8:46.  I'll try to ramp up the mileage the next couple weeks and then do a mini taper.

Kentwood HS Track...

Did some 800s: 3:19 / 3:22 / 3:24 / a couple untimed.

Did a pace mile @ 7:20

Then a few more laps....

All in all 6 miles total

Lake Youngs trail. Left my Garmin in Utah so I just used a watch and the mile markers on the fence. Legs were still sore from the 20 miler on Sunday. First 8 miles were around 8:45 pace. Mile 9 was 7:45. Mile 10 was uphill and 8:00.

Group run along the Cedar River. After 81 days without any measurable precipitation, some one turned on the spigot. Steady rain the entire run. It wasn't a downpour, but certainly more than a drizzle. Actually enjoyed the run. Outbound 7 mile leg from Lake Wilderness to Landsburg Park was 57:58 with an AP of 8:17. On the way back I paced for 3 miles with a guy who got into the NY Marathon based on a qualify time. No Garmin, but the pace was probably around 7:30. I backed it off and let him go. Each time I do this run I feel stronger, longer. The 7 mile return leg was 57:00 flat or 8:08 AP. Iced in Lake Wilderness and called it a day.