Another recovery tempo run this morning. Ted did the warm-up and the cool down with me. Ran the standard 5 mile tempo on the Provo River Trail. Felt tired all day yesterday, so was not expecting much. Just tried to run relaxed. First mile in 5:47, second in 5:42. Passed Karl Jarvis and Nick McCoombs. Tried to talk Nick into running the remaining 5 miles with me. Also found out that he had not yet been paid by the Salt Lake Marathon just like Steve. I imagine Hobbie has not been paid either. I think I'll wait a week and then will lead an aggressive campaign to encourage the Salt Lake Marathon to pay the runners on time. As you may gather, Nick and Karl were going pretty fast if I could have this much of a conversation with them while passing them at 5:45 pace. Next 0.5 in 2:53, 14:22 at the turnaround. The turnaround was not effective, next 200 in 46 seconds. But I made up by the 3 mile mark - 2:53 for the 0.5, and 5:46 for the mile. Now I am 1 second behind my pace two days ago. Subconsciously picked up the pace, next mile in 5:37. That felt good. Decided to shift gears into threshold pace on the last mile. Next quarter uphill in 1:23, felt strong. Maintained the same effort, next two quarters in 1:22. Saw that I needed to run 1:21 quarter to catch the 5:40 guy. Ran it in 1:18 just to be sure. Last mile in 5:25, last 2.5 in 13:55, the whole tempo in 28:17.7. I was very pleased not only with the pace on the last mile, but also with how aerobic it felt. Unfortunately, no reliable HR data today - my Garmin 305 was giving me some bogus numbers the entire run. Ran part of the cool down with Karl and Nick, we found them on the trail as we went back. Ran with the kids in the afternoon.
| 