Each Day Is a Gift

Breakfast of yougurt and cantalope.  Carried bottle of raspberry lemonade.  Met Karen at 7am for our medium long run.  It had rained all night, temp was in the mid 60s, cloudy sky.  We ran north on Suncrest Rd and got completely drenched in the rain and splashed by fast moving cars.  

We ran east to the Alpine Park (mile 6ish) where Leslie was waiting for us.  Took a Gu at the "ever flowing fountain of youth"... the water is just as how I remembered it. :) Then we proceeded south through Alpine, Highland to Lone Peak HS and down to Art Dye Park in American Fork.  Turned back through 700 North and 500 East. Gu'd again at Highland Glen Park (mile 13ish).   Got back to Alpine Park for 16 miles.  Great conversations and the miles just flew by.  Lots of contact rash/chaffing where the wet clothing rubbed my skin badly...OUCH!  

Registered for two more marathons as training runs in Aug. 

Summary

 

Distance:	16.25 mi
Time:	2:45:51
Avg Pace:	10:12 min/mi
Elevation Gain:	637 ft
Calories:	1,415 C

 

 

Details

 

 

Timing

Time:	2:45:51
Moving Time:	2:45:00
Elapsed Time:	3:02:17

Avg Pace:	10:12 min/mi
Avg Moving Pace:	10:09 min/mi
Best Pace:	4:16 min/mi

Speed

Pace

 

 

Elevation

Elevation Gain:	637 ft
Elevation Loss:	458 ft
Min Elevation:	4,685 ft
Max Elevation:	5,008 ft

 

 

Running Dynamics 

Avg Run Cadence:	193 spm
Max Run Cadence:	210 spm
Avg Stride Length:	0.82 m

 

 

Laps17

View Splits

Split Time Distance Avg Pace Summary 2:45:50.9 16.25 10:12 1 10:30.5 1.00 10:30 2 9:46.1 1.00 9:46 3 10:06.1 1.00 10:06 4 10:41.1 1.00 10:41 5 10:20.0 1.00 10:20 6 10:24.9 1.00 10:25 7 10:03.2 1.00 10:03 8 9:52.3 1.00 9:52 9 9:40.6 1.00 9:41 10 9:35.5 1.00 9:35 11 9:23.1 1.00 9:23 12 10:25.2 1.00 10:25 13 10:46.2 1.00 10:46 14 10:42.2 1.00 10:42 15 10:31.8 1.00 10:32 16 10:28.3 1.00 10:28 17 2:33.9 0.25 10:19

 

Weather

 

63°

Feels like 63°

0 mph N wind

Humidity 88%

Source: KPVU

 

Additional Information

Device:

Garmin Forerunner 220, 2.60.0.0

Elevation Corrections   :

Enabled

Summary Data:

Original

 

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Elevation

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Cadence

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Partly cloudy cool morning.  Ran with Wendy, Karen and Leslie.  The contact rash on my legs were burning and tender so started out real slow.  Ran up MCT via Center, east to 800 E drinking fountain, turned around west to 300 W to Center.  Walked the last 0.5 mile with Wendy.  Love how the Altra feels on my feet.

Went to Diane's with the intention to help her weed so her yard will be ready for a friend's wedding reception this Sat.  But she wasn't home so I came back to work on my own yard instead.  Trimmed, cut, pruned the overgrown bushes and trees in the front and side of the house from 9:30 to 4:30.  My arms and hands are gonna be sore!  The rain gutter in the back porch was clogged so I was bailing water under a "water fall" like a mad woman...SO FUN!!! :) :) :)  

Went to one of our return missionary's wedding reception at Wheeler's Farm.  Saw several beautiful rainbows!  Ahhh!!!  I LOVE rainbows!!! :) :) :)

Karen wanted to rest her feet so she and Leslie went biking.  Wendy had cub-scout so she also bailed on me.  I had less than 5 hours of sleep last night and my arms were super tired from yesterday's epic yard work!  Would've stayed in bed if not for having signed up for Cal's "Humpday Fitness Challenge".  So off I went by myself not knowing how the run would go.  Temp in the mid 60s, sunny blue sky!  

Route:  West on MCT from Center to 1500W, turned east to 800 E, south on 600 E, east on Utah Highland Dr. turned west to home for a 10K.  

After a mile warm up, decided to do a tempo run which I haven't done for over two years.  Splits:  10:12, 9:31, 9:13, 9:13, 8:49, 8:45, (0.2 mi. in 1:34)  TT: 57:20  AP: 9:15

Now off to do more yard work!  Happy Hump Day to yous!!! :) :) :)

Temp in the low 60s, sunny blue sky.  Ran with Karen, Leslie and Wendy down 3rd W, up rail trail & MCT.  Felt stronger on the uphill today.  I remember the first time I ran that route couple months ago, I had to walk and was wheezing terribly.  My feet really love the Altra, very cushiony.  I feel I'm running more efficiently in them, so far no niggles on the ankles or calves! :) 

Splits for the uphill miles: 

July 16: 10:09, 10:27

Aug 2:  10:01, 10:20

Aug 7:  9:42, 9:40

Debating between Big Cottonwood and TOU for my last long run before SGM...hmm, any thoughts?  

6 am run with Karen and Leslie.  Only had 4 hours sleep.  Nice cool morning.  Ran to 800 E MCT access to SR92 trail to Highland trails then turned south to Mt. Ridge Jr High and east to Mitch Hollow Park and MCT to Karen's neighborhood.  Only stopped once at the Park to refill our water bottles.  My stomach started to growl when we ran by Kneaders with its delicious smell infitrating my lungs! :)

Attended Uncle Tats' funeral at the Japanese Buddhist Temple in SLC; very nice service!

Wendy needed an 8 miler for her long run, she's training for the Huntsville Half.  So I ran with her and her daughter, Stephanie.  We started at 6:30, ran up on 800E MCT east to Highland Hwy.  Drank at every 2 miles or so.  Lots of cyclists and runners out.  There was a Tri-training class running on the opposite way.  We practiced proper hill running form going down DryCreek!  I LOVE running downhill! :)  Still loving the Altra...wish I could wear it to weddings and church! :) :) :)