4.0 153/167 29:42.1 - up the canyon - easier day after intervals yesterday and before the weekend long run. I haven't run a lot of Fridays in my marathon training - 14 times in the last 55 weeks, 5 of which I didn't run Thursday or Saturday, 5 of which I only ran Thursday or Saturday, and 4 that I ran both Thursday and Saturday...
2.0 151 16:04 - up the canyon into the wind (8:02 pace)
2.0 157 13:38.1 - down the canyon with the wind (6:49 pace) The second 2 miles are quite encouraging, after a 2 mile warm up, going down the canyon with the wind, faster than marathon pace, my heart rate stayed relatively low! A similar pace on Monday, on the track without wind, took my HR up into the 160s and 170s in 2 miles after a 2 mile warm up. I guess that it is a bit exciting to think that I could really meet my goal of BQing in the TOU marathon - maybe...
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