Another night of 8 hours of sleep. I felt really refreshed again this morning. Temperature was 21 degrees with a 9mph SW wind. I did a couple of warm-up miles to start my run this morning. After that I thought I would do a little speed play, so I did one tempo mile at 5:51, then the next two miles I did 400m fartleks (6:13,6:09). Now these are the total pace for the mile not the fartlek portion, during the fartlek portion I was running between a 5:30 - 5:40 pace. Then I did another 800m fartlek on the next mile (6:15, had some uphill in this mile). Then I did another tempo mile 5:59. The last two miles at a moderate pace (6:29, 6:38). Overall I did 10.2 miles at an overall 6:29 pace in 1:06. The effort felt a little harder than it should have which is not good going into the SLC Marathon. But I'll give it everything I have in SLC and if I hit the wall at the end at least I'll know what I need to work on. Adam and I are just going to have to stay focused and nail those miles. I've been looking at the SLC course with the course tool and the second half is where we will really need to be strong. |