"I don't really need a duck"

Noon - 4.0 miles @ 7:18 pace - 29:15

The temperature wasn't to bad but it did seem a bit humid (for Utah). 

6:00 pm - 4.35 miles @ 7:10 pace - 31:17

I did do a pickup at the very end (the last 1166 ft of my measured course) to see what my stride length and race is at an accelerated pace.

 - At 5:42 pace my stride rate is 180strides/minute and my stride length is 5.13 ft or 1.56 meters.

5:45 am - 9.0 miles with the BBK's at Riverton High Track.

Given that the boys are up with the inlaws at Wolf Creek for the week (we join up with them Wednesday night) I thought I would hook up with the BBK's while I had a chance. 

The planed workout was 1 mile warm-up with strides on the straights for the last 800 meters, followed by Yasso 800's with 400 meter active recovery, and finished off with a cool down in the neighborhoods.  I didn't know many 800's we were to do so I was mentally prepairing for 10, but the plan was to do 6.  I did 7 as a result of lapping the field.  My 800 times were 2:43 (1:17 400 - oops), 2:51, 2:53, 2:51, 2:54, 2:54 and 2:56.  My average 800 time was 2:52 for an average pace of 5:42.

I finished of the workout with a chatty 2.5 mile cool-down at 8:26 pace.

9:15 am - 7.0 miles - 7:21 pace - 51:29

I just did an out-and-back from the dam at Pineview reservoir.  The temp was nice and the road was good.

8:35 am - 15.0 miles - 7:11 pace - 1:47:52

I ran a counter-clockwise loop of Pineview Reservoir starting from the Eden General Store.  As I was approaching the dam I spotted someone ahead in green about a half mile ahead of me (sweet! someone to try to catch).  Also as I was approaching the dam a thunderstorm was starting to roll in.  After I made the turn at the dam (4.3 miles) I lost sight of green shirt person.  The road finally straightened up enough at about mile 6.5 and green shirt person was just a bit ahead so I decided to pick up the pace a bit to real him in and caught him as he turned into camp area near the Snow Basin road.  The thundestorm was following us and was getting close so he was looking for shelter.  As luck would have it there was a cabin store with a covered patio and some nice chairs that we positioned ourselves on as we waited out the storm and some spectacular lightning.  We sat and chatted for about 20 minutes as the storm passed through.  I turns out that he was running the Reservoir loop as well at a low 8 minute pace (he is in his 50's) and he has the air force marathon coming up.  He shared some of his experiences of the Boston and New York marathons and mentioned that he helped with the Ogden Marthon as the Oaks aid station (he thinks he remembers me coming through).  I also may have another Croc convert.  He was wearing Newtons and wears insoles for a height balance but figures he could glue them into a pair of Crocs.  Finally the storm subsided and we headed off.  The rest of the run was uneventful but felt nice and the cloud cover and rain kept the temps down.

Splits for the 15 miles - 7:24, 7:11, 7:14, 7:16, 7:14, 7:20, 7:04, 6:57, 7:24, 7:02, 6:58, 7:08, 7:10, 7:16 and 7:11

6:30 am - 12.1 miles @ 7:04 pace - 1:25:21

I gave Kurt Stevens a tour through Herriman.  It was nice having someone to run and chat with.  There were a couple uphill sections where our breathing was labored a bit but really the pace was conversational the entire time.  I was really suprised to see our pace hit below 7:00 for the last several miles.  The weather was perfect and everything felt rather nice.  I am looking forward to taking tomorrow off however.

Splits; 7:26, 7:19, 7:16, 7:17, 7:30, 6:54, 6:56, 6:48, 6:54, 7:02 (uphill back to Smiths), 6:49, 6:39