AM: Ran easy with Kim out to gu corner then we turned around and ran the last 4 miles of the Speedy Spaniard course as a tempo run for Kim. She was fighting an upset stomach so I encouraged her to start out nice and easy and not do anything that felt too miserable. The goal pace range was 8-8:30 but once we got going she seemed to forget about the queasy stomach and ended up running each mile progressively faster than the previous one, even though the course becomes more flat as you go. We finished mile 4 at around a 7:45 pace with an 8:02 average pace overall. I think she has a real good shot at going under 50 minutes for the race.
FYI for anyone running Speedy Spaniard....I entered the course using the Course Tool. I notice the suggested pacing is much slower for the first uphill mile than I've usually run it so perhaps I may try going out easy the 1st mile and see if that gives more zip for the last 5.2. I also entered the 11 mile Payson Canyon route into the course tool starting at just below Payson Lakes and finishing at Pateetneet.
Late AM: Ran 4 easy miles out toward Lakeview and back. Just for kicks and for comparison to the exercise bike a couple of days ago I checked my pulse while running around a 9 min/mi pace. Heart rate was around 130. Compared to exercise bike at what I think is a perceived effort similar to a 9 or 10 min/mi run pace, my heart rate only gets up to 110, 120 if really start cranking the pedals.
Ave pace 8:55. RHR 49 | 