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Easy down through Harvard/Yale to Sugarhouse Park and back at lunch.  I didn't actually enter the park, but nearly entered the Pearly Gates when a driver at an intersection suddenly changed her mind to make a right turn and came barrelling toward me. I hopped to jump on her hood right as she stopped and about had a heart attack. It was a gray misty day but I was wearing a bright orange shirt. I was quite shaken for a bit. Threw in a few murphys on the way back.  

It was actually quite nice out after the storm had ended. 56:39 with 600 ft of climb.

Confused lost run. Plan was Yasso 800s but I wanted to execute them. I thought about not going and then ran down to East High but it says to keep out during school hours and there was someone mowing the lawn so I pushed the workout and went for a tempo. With the wind and hills, it wasn't ideal, but I went down 1500 E to Sugarhouse Park and around twice.

Tempo miles were 6:13, 5:59, 6:14, 6:16, 6:29 and 7:03. I coudn't decide whether to go 5 or 6 so I did mile 6 at a diminished yet still somewhat moderate effort given the 100ft climb during the mile. I will call this a 30k pace tempo prepping for my race next weekend, though the effort was probably slightly harder than that.

2.63 up, 2.37 down. 1:18:02 total with 800 ft of climb.

Another easy out and back up Wasatch this time. Eight eighty step murphys on the way back. One even got down to 3:45, so that's got to be about all out. 56:04 with 600ft of climb.

McCarthey track Yasso 8x800 in 2:45, 2:48, 2:50, 2:52, 2:50, 2:49, 2:48, 2:45. Shorter rest of 200 meters (about a minute) except a 400 after the fourth interval. Tough on shorter intervals. Track was empty. Felt good but I didn't appreciate the wind going north in particular. Pressed for time so warm-up was 1.65 and cool was 1.75.

59:28 total with 400 ft up on the way back.

Easy out and back up Emigration. Had the urge to throw in a fast mile going down the canyon and did mile 4 in 5:14 with 150 ft descent (though into the wind). 49:19 with 800 ft of climb. My legs haven't felt heavy with the recent high mileage.

I didn't have the idea to run the SL Marathon until yesterday as part of my training run. Looking at the weather, I had rain in the morning or wind in the afternoon so I chose the rain.

I started at Liberty Park and met up with the runners at Sugarhouse Park. I found myself right in the 7:20 pace crowd and stuck with that. I ran on the course from all the way to about 600 E and 1400 S before splitting off back to my car. It was very fun though I felt guilty getting encouragement from the crowd and having legs with almost 3 miles less on them than the runners I picked off throughout. Nice steady pace.

Garmin splits: 8:00, 7:41, 7:29, 7:23, 7:26, 7:41, 6:49, 6:50, 7:11, 7:26, 7:21, 5:33 (.79 split or 7:02 pace), 7:18, 7:11, 7:20, 7:34, 7:17, 7:18, 7:07, 7:14, 7:16, 7:17, 7:01, 7:32 for the last .45. 2:50:03 total.

The course has more climb, but I actually really liked the modified second half. Not that long boring 500 E route. There is also something to not being in the race that made it incredibly serene; almost surreal. The course wasn't an enemy to conquer and I had a sunny disposition throughout.

Soaked and cold but satisfied and confident about my race in a month!