Great restful night for me last night getting 8 hours of sleep. I vomited Saturday night for some strange reason after dinner. I just felt totally awful after eating homemade Indian Taco's (maybe I ate too much :-)). All day Sunday I was in sleep mode, very weak so I knew I needed a good nights sleep to have any chance at running well Monday. Anyway, I was fine after the Saturday night's toilet party. The run this morning the temperature was 39 degrees which wasn't bad for shorts and a long sleeve shirt and gloves. I ran the standard Satterfield hill loop and on the way back down the two mile downhill I wanted to run some faster miles but not too fast, and also run the next two miles on the flat course home even faster. I didn't know how my legs would feel but I did a good warm-up of 6 miles first then: Mile 7: 6:18 big downhill but was taking it easy with no pain or soreness to speak of.. Mile 8: 6:31 not sure why I slowed down, I know I was thinking about St. George and where I was going to stay and I need to pay the entrance fee so I basically lost my focus here (downhill). I was also thinking of my daughter's soccer game tonight in Idaho Falls where I have to leave work early and be there by 5pm, and figure out the location where their playing. (Now I kow thanks to Jeff Shadley sending me directions).
Mile 9: 6:00 (flat) Felt good and easy. I was trying to focus on a fast turn over rate and keep my arms hands down and to the side. It's better to not swing your arms up let them come out straight without crossing over your body for good form. Mile 10: 5:54 (flat) Felt good and not too difficult for the last mile home. Very encouraging run and feeling good after marathon two weeks ago. Totals 10.51 miles at an overall 7:00 pace in 1:13. Hopefully, I'll run more tonight in Idaho Falls. My daughter has to be there an hour early before the game to warm-up so I figured I would run there close to an hour. (Asics Trainers 13 - 321 miles)
Evening Ran in Idaho Falls 7.23 miles at an overall 6:22 pace in 46:03 minutes. I did a progressive tempo (6:22, 5:56, 5:49, 5:47). It felt good to get three miles in the 5 minute range. I ran from Midway rd., turned left on Sunnyside all the way up to the Cemetery then turned around after running almost a mile past the Cemetery and ran back the other way.
My daughter had a soccer game in Idaho Falls and it wasn't a good game other than my daughter played excellent, but they lost 4-0. But she played excellent even though their offensive just couldn't generate anything. Jeff your directions to the field were perfect. Thanks again! (Asics Ohana Racers - 324 miles)
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