"I don't really need a duck"

10:46 pm - 7.25 miles @ 6:56 pace - 50:20

Really perfect temps but still no moon for over a week now.  I ended up having 1.25 miles at about marathon pace and then picked it up for the last mile at about 5:50.  My calf muscles are still a little sore/tight but everything is feeling pretty smooth.  I did spook a deer about 10 feet away from me (it made short work of bounding over the 6ft fence).

10:48 pm - 7.25 miles @ 7:14 pace - 52:30

Another fantastic night run.

10:48 pm - 10.2 miles @ 7:10 pace - 1:13:07

After over a month I did my test loop again to see where I am.  I started off with my 4.35 mile loop easy for a warm up and then got crackin'. 

 My 400's were 83.88 (-21ft & 3 left turns), 88:52 (+27ft 1 left and 1 right turn), 88:96 (-9 ft +12ft right, left, left), 89.00 (+13ft left), 83:00 (-24ft right, left), 76:94 (356 meters +1ft left, right) - Finish time of 8:30.18 - 5:48.4 pace - (13) 90 deg turns.  I beat my last time by 20 second and my first time by 14 seconds.  Progress, progress.

I finished off with my 4.35 mile loop cool down.  Now it is time for bed.  As a side note I have really missed the moon for the last couple weeks.

10:42 pm - 7.3 miles @ 7:37 pace - 55:43 - AHR 140bpm

A tired and slow recovery run.

Noon - 4.0 miles @ 7:09 pace - 28:42 - 159bpm

5:50 pm - 4.35 miles @ 6:59 pace - 30:24

This run actually felt better than my run at noon (I think slightly cooler temps had something to do with it).

What a fanstastic simple event this was and many thanks to Jake and Andrea for putting this together.  My goal going into this was to get as close to 18 minutes as I could but figured that something in the teens was most likely.  The plan was to hang onto 5:48 pace (86sec 400's) for as long as I could.  Jake awarded me bib #1 since I was the tallest there (I guess I do resemble the number one the best) but I knew pretty well where the pecking order would fall.   This was only the second time that I had run a 5000 on the track (the last time being high school) and I think it showed in my pacing. 

I did a good mile warm-up with Andrea on the track and then got ready to get the show on the road.

Mile 1 - 5:41 : 78.52 - 400 (Oops a little fast better slow this down), 2:55 - 800 (missed pushing the 400 lap button - 87.5 quarters), 88.02 - 400 (Adam C decided he had had enogh of my "slow" pace and went to work)

Mile 2 - 5:52 : 2:53.98 - 800 (got to work on that lap button - 87 sec quarters), 88.6 - 400 (86's are definately not happening anymore but only 5.5 laps to go - Jake lapped me on this one), 89.47 - 400

Mile 3.1 - 6:43 - 6:06 pace : 91.4 - 400, 91.15 - 400 (a little faster - the end is near), 3:41 - 1000 (88.4 sec 400 average - Jake lapped me again (man is he fast!) )

All things considered I was quite pleased with this performance and I don't think I am to far off from a sub-18 5k, I just need to keep logging the miles.  I need to work making that 4th 1000 worth something - and perhaps not go out as fast.

Had some chocolate milk and a banana and proceeded on to 4 miles cool down around Sugarhouse Park full a great conversation.