24.19 3:11:10 159/177 18 mile progression run (pick up pace with 40 minutes left. 30-20@MP+20sec. 20-10@MP+10sec. 10-0@MP). Got up at 4:20 to see if I could beat the heat. I was sweating (noticeably) after 2 miles. In the Ogden Marathon, it took a Pop stop at the half to notice the sweat. I hope it's the heat and not me breaking down. Today's Run Two Weeks ago 8:41.9 144 7:49.8 144 8:30.6 149 7:21.9 159 8:38.1 149 7:37.6 160 - *gatorade 8:10.1 151 7:28.0 159 0.25 2:10.5 155 2:03.5 160 - TOU 20 Mark 8:26.3 154 7:42.6 160 - TOU 20-19 gatorade 8:15.9 156 7:19.5 164 - 19-18 (maverick stop at end of this mile) 8:19.9 151 7:41.6 162 - 18-17 gu+water 8:14.5 154 - 17-16 Went further before turning around... 8:12.3 154 - 16-15 gatorade - TURN AROUND 7:31.1 159 - 15-16 7:44.8 156 - 16-17 PowerBar bite+water 7:33.8 157 7:18.7 161 - 17-18 8:00.5 157 7:41.4 165 - 18-19 (18-20 are a bit uphill) gatorade 7:48.9 159 7:42.8 164 - 19-20 1:56:19 - here is where I started my 40/50 minute progression - targeting 2 more bpm for each 10 minute interval - 161, 163, 165, 167/168, 170/171) 7:20.2 160 7:20.5 164 - 20-21 (downhill mile.) - forgot to consume anything... 7:26.8 163 7:21.2 167 - 21-22 (21-23.7 are a bit of an incline) gatorade 7:37.5 167 7:28.1 169 - 22-23 7:18.2 165 7:05.2 171 - 23-24 (end of 23 is downhill into Logan) PowerBar bite+water 7:07.1 167 6:55.9 173 - 24-25 7:08.5 170 7:00.5 174 - 25-26 gatorade 0.2 1:35.3 172 1:32.2 176 - 26-26.2 0.14 1:05.2 172 1:02.7 175 1.1 8:18.4 172 8:44.2 171 - PowerBar bite+water 7:51.0 171 Decided (a while back) that I had enough energy to go a couple extra miles so I went to 1st Dam 0.25 1:56.1 175 Rest of gatorade - Decided to go to 1st Dam 10k turn around chasing another runner, almost caught her - 8-10 yards short... 0.25 2:12.5 169 Cool down 7:51.9 164 Cool down Many runners/bikers out. I saw an older(than me) couple in Providence, both wearing orange shirts. Their upper bodies were both leaning forward a little (an amount that I would consider natural and good). His body continued at the same angle to his ankles, looking easy and natural. Her's bent at the waist, with her feet way out in front, looking unnatural and labored... I wonder if I am a good judge of running form. Her stance almost reminds me of my wife's, though she hasn't really let me see her run for a few years. *food and drink consumed after the mile they follow
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