"I don't really need a duck"

5:30 am with Rachel and George

5:30 am with Paul Fulton - looped around the second section of the Riverton Half course.  Last 2 miles were tiring.

5:30 am - canal trails with George, Kim and Rachel - Fantastic weather.

Noon - 4 on the parway - Tired.

Noon - 4 on the parkway.  I was lazy and didn't get out in the morning.

6:30 am - 19.0 miles @ 6:53 pace - 2:09:52 - Higland High to the Emigration hairpin and back with Adam W.

The purpose of this run was to simulate the last 9 miles (at goal marathon pace) of the Odgen Marathon course on tired legs.  Adam and I met up at Highland High and started our run up the canyon with our beannies, gloves and jackets (it was a touch cold).  We ended reaching the top in about 1:11:xx.  A lady at the hairpin pulled over and asked if we were interested in some water and Gatorade (she was van support for a bunch of other runners).  We accepted, had some Gatorade, chatted for a few minutes and headed down the canyon.  The goal pace going down was 6:25 pace.  Well, I sort of exceed my expectations as we kept on clicking off high five and low six miles at mostly conversational pace (there was a 5:50 stretch were there wasn't a lot of talking going on).  I was expecting some what of a fade after the zoo but none came - the last 3 miles were right around 6 minute pace.  Apparently my primary goal at the Ogden Marathon will be to focus on restrain and keep the first half at 1:24:00, then let it ride from there on out. 

Thanks again Adam.