Welcome

Easy afternoon run. I love running after a rain fall, but it was a bit humid. The right quad is more sore than the left which may be due to running on the right side of the road. Ran up the hill around the capitol up bonneville rd down memory grove along north temple and four laps of the west high track including the final in 90 seconds just to make sure I wasn't broken. 51:56 with 400 ft up.

Ran at 5pm from home around down town. Nice evening - warm but not hot. I still have a lot of the race in my legs and the 8:30 pace feels just fine right now. Did two laps at west and there was a med crew in lanes 1-3 camped out in a cart. Nice folks. 52:41 total with minimal hills.

Treadmill run at work. With my legs feeling much better today, I put some real running shoes on instead of the crocs. The Kinvara 4s have been correlated with some poor runs lately so I thought I would give them a try on the speedy treadmill workout.

Mile 1 6:40-6:08 pace (6:32). Mile 2 6:00. Mile 3 5:56. Mile 4 5:52. Mile 5 5:49. Mile 6 5:45 (this feels a little fast). Mile 6-9 5:49. Mile 10 5:46-5:35 pace and 5:00 pace for the last .2. 60:06 total at a 1 incline. Felt strong except mile 6 which felt like work for a bit.

The blister woke up at mile 7 and then popped without pain so that should no longer be a concern.

Easy wasatch out and back at lunch. 62:16

AM

5 am - 2 up, 8 at marathon pace 2 down. Splits were 6:04.9, 6:03.4, 5:59.6, 6:04.3, 6:19.6, 6:18.4, 6:29.3, 6:12.3. 6:11.5 average.

I went through Swedetown and across an industrial road and up redwood road. This is a very flat run. When I was close to Redwood and I-215, I turned around 3 miles into the tempo in case I got stuck at the railroad crossing. When I turned around I faced a nice headwind, which meant the first 3 were a tail wind. Mile 4 was going south and it got worse going east for miles 5 to mile 6.6. I then turned north up beck street until mile 7.4 and then back into the headwind for the final .6. Miles six and 7 were also slightly net up hill. Overall, satisfied with the run and the effort. 6:39 total average.

Wore crocs because they are fast and my other fast shoes caused me the massive blister last Saturday. Also wore some new compression shorts and they were great.

Lunch

Another marathon pace tempo - 2 up 5 MP, 2 down. This time down hill like the last half of St. George. My co-worker dropped me off a bit up Emigration. I warmed up 2 miles going up and then turned around and ran down to Guardsman. Started raining at mile 4 and I got pretty wet. Turned into a bit of a progression but with varying down hill so the effort felt about even. 5:51.7, 5:48, 5:41.6, 5:36.8, 5:29.2 for an average of 5:41.5. Net dowhill was 138, 132, 147,145 and 175 respectively. 6:38 average for the run.

I have been looking forward to this double. Was going to do it earlier in the week but I was recovering from the Alta Peruvian. That race did have a benefit - it makes running 5:40 feel not so bad. The crocs are very fast and I need to run a similar pace in my Kinvaras to get comfortable for the marathon. The blister got bigger this morning and bigger still at lunch. It's now a 2 inch circle spreading under foot.

Easy miles at lunch. U of U wandering. Saw pretty much all of the campus north of 500 S. Blister feels ok. Otherwise, felt fine but took it very easy. 58:30 total or 8:22 pace.

Drove down to Orem with Fritz to meet the Utah county crew. Matt, Scott, Mike, Zak and Reed. I warmed up .5 then 10 miles up the canyon at a decent clip (7:06 with net 800 ft up). Then we split up and I did an 8 mile tempo back down the canyon with Reed. Splits were 5:31, 5:54, 5:51, 6:07, 5:54, 5:59, 6:05 and 6:06; 5:56 avg. 2:32:29 total for the run - 6:47 avg.

I had planned on doing 10 at marathon pace but I had to start working to hold pace in the last mile. I probably still had a bit of Thursday's tempos in my legs.

My first time doing the canyon run and I got lost being alone going back into the neighborhoods and tacked on two miles of wandering around. I even got to jump a fence. Nice morning and a good crew.