my makeup may be flaking

AM HR 72

Ran in Silverton, did two by 400 in 85, 86. It wasn't as hard as I was expecting, but it felt weird. Running here is actually preferable to running in SLC. It is cooler and has better air quality.

AM HR 72

Started at just shy of 11000 then gained about 500ft in 3 miles. It was really tough. I ran the first 5k in 31:30. Ran that 5k portion in about 21 minutes on the way down.

AMHR 65

AM HR 67

AM HR 59

AM HR 58

First race: Layton Classic. As a race it was pretty uneventful, I was in 4th pretty much the whole way. I knew that I had a shot at sub 37 as long as I hit 3 miles in 18:30. I came through in 18:32, but I still managed it somehow. My legs felt pretty dead at about 4 miles, but I held it together ok.

Splits:5:36,6:27,6:29,5:44,5:46,6:41 for the last 1.1.

That's right, I think the classic is about .1 short in the last mile. Every year I seem to run a ridiculous split for the 6th mile, which is slightly uphill. According to garmin,gmaps and the course tool, it is 6.1. There is simply no way I ran 5:34 pace the last mile. That also explains how I consistently run close to my Des News time here.

Anyway, despite the shortness, it doesn't make up for the hills. Course tool says this is worth about a 36:15 for a flat 10k. To put this in perspective, that's the same pace as my best 5k this year. I'm not totally suprised by this though. I feel like the worst part of every race is about from mile .5 to mile 2.5. It's during this part that my heart seems to have trouble finding the right pace. After that, everything seems to settle in for a while.

This race was actually on Saturday, but I moved the race report here.

Hmm, this race was kind of nuts. I mostly just felt like I wanted to vomit after about 2 miles. I thought I could go sub 25 though and I just barely managed to do that, but I think I could go quite a lot faster on that course now that I've run it once.

Splits 4:57,4:50,5:05,5:01,4:54 for .97

I split 14:52 for three miles, which the course tool tells me is equivalent to 16:51 for 5k.  I slowed down a little on the fastest part of the course (the end) so Sasha's predictor says only 17:21 for the full distance. In any case, that's my two best races of the year in the same day.

Actual Sunday run, was the JAJA group up at Alta. My legs still had some life in them so I decided to stamp out the rest of it.

4th straight year winning this, BUT I was only first male.

We started out with a pretty good pack of about 4 guys plus Allie. My heart was jumping all over the place. Fortunately, no one wanted to take the lead from me so I just tried to keep it relaxed. After about 1 mile, Allie and I separated from the rest of the field. We hit the turnaround in about 8:10 (for 1.45 miles) and then Allie took the lead. I knew that we were on a good pace so I just tried to stay close. Allie slowly pulled away over the last mile so there wasn't much drama. I ran about 5:37 pace to the turnaround and then 5:43 pace thereafter, which is pretty encouraging.

My legs felt much better during this race than during any previous one, but my heart still refuses to cooperate. This was my fastest 5k since dart challenge last year, but I think I can still go faster.

AM HR 59

AM HR 67

I tried to do a track workout today but I quit after only 3 laps. I was pushing pretty hard, but I was well off from what I needed. (laps of 89,88,90 when I wanted to average 86-87)

AM HR 63

To make up for yesterday I did my math '10' miler.

Segment splits: 17:31,11:34,18:57,11:45=59:47

I cracked at almost exactly the 10k mark (which I reached in about 37:30). This is not good timing as that the start of the most brutal part of the run. I managed to keep the pace in the 6:40s as opposed to the 7:40s, which is progress and I even managed 5:40 for the final mile through campus. Avg pace was 6:13, 6:00 adjusted.

I was roughly 3 minutes faster than the last time I did this workout, but I think that undersells the improvement. I had every single light turn green for me apart from 4th south (which is about half a mile in), whereas last time there were many stops.

JAJA
 

Random run through Logan, Providence and Millville with a few miles on Hollow road. 7:37 avg!

AM HR 64

PM Zeno's Workout

3200 in 11:45.9 2mins rest

1600 in 5:32.7 90secs rest

800 in 2:44.9 1min rest

400 in 76.5 1min rest

200 in 33.8 1min rest

100*sum(2^(-n),n=0...infinity) in 32.4

AM HR 69

PM (Cold) Track Workout

1x1600 at a 'sustainable effort'=best case scenario half marathon pace=5:50.8.

I did this without look at my watch just to see what it was.

Then 90seconds rest followed by 4*400m with 1 min rest (74.1,75.7,76.0,75.8)
 

Splits: 5:19,5:34,5:43,6:07,5:58,6:16,5:53,6:02,5:54,6:38,5:58,6:29,6:09,:41

The first couple of miles were pretty aided explaining the faster splits. After that, it was an interesting course not especially challenging or aided. It was not as long, straight and flat as I had feared it would be especially near the end. I think some of the miles markers were off so I was probably running about 6:20 miles at the end. That is fine, but I know I can do better. It was a bit cold and I ran by myself the whole way. Still, the elevation profile is either hard than Provo City or about the same and I ran 30seconds faster.

Yeah, there were other people around...makes it easier.