I drove up early this morning too Logan with James. I woke up at 5 to get there. We met up with the ATK running club and mooched off their food and drinks. Thanks again Jon to you and your friends. We started at mile 3 of the TOU marathon course and ran up to the starting line and then back down Blacksmith Fork Canyon. James, Jon, Paul, and me ran at an easy pace at the start to get loosened up. Had to stop twice to get the port-a-potty duties taken care of. Paul and I went out for a fast 9 miles. Paul wanted to hit under 5:20/mile pace for a while. The first 11 miles of the run were at about 6:55/mile pace. They splits went as follows when Paul and I took off: 5:24, 5:22, 5:18, 5:19, 5:14, 5:34, 5:20, 5:31, 5:34, and then 5:41 for the last quarter mile. It got hot really fast during the run. We stopped around mile 18 and downed some water and gatorade. I slowed down a bit because the quads and calves were a little sore. Paul went out about 30 to 40 yards ahead of me and then slowed down for the last mile or so for a short tempo run. Paul and I agreed that it will be nice to not have to many more of these workouts. It was nice running with Paul and really pushing the pace. St. George is just a little over a month away! |