Just Keep Runnin'

14.2 1:47:33 159/182  3x2 @mp.  Ran to TOU 19, then followed the course to the end, ran a 1/4 mile + past my house and back home.  Normally, I do 1/2 mile recovery, but 1 mile works better on the course...

8:15.9 140 wu

7:58.1 147 wu

6:57.8 165

6:48.1 165

0.25 2:07.2 recovery

8:08.2 152 recovery TOU 20-19, turn around

7:05.7 166 19-20

6:51.0 167 20-21

8:09.9 156 21-22 recovery

7:02.6 167 22-23 threw in an extra 1 mile so the last two could be 24-26

8:01.9 151 23-24 recovery with Pop stop.  Found the 24 mile mark on the south side of the road...

6:42.4 165 24-25

6:52.4 170 25-26

0.2 1:26.9 173 26-26.2

0.14 1:10.1 168

1.6 13:54.7 158 

It felt good to do miles 25 and 26 at a good pace.  I'm trying to train my mind and body to know I can finish strong at TOU.  I've finished well at Bear Lake (last year), but last year at TOU I averaged 8:56 the last 5 miles...weak.  Gatorade half way through recovery miles.

11.25 1:32.21 149/161 Easy - SHC (3rd Dam) - 6 oz. gatorade, 3 oz. water

8:57.9 141

0.76 6:36.3 148

1.04 9:44.6 150

1.25 11:20.5 151

0.95 7:29.0 150

0.625 6:11.5 146 Pop stop at Spring Hollow Campground (3rd Dam) - turn around

0.625 5:18.1 147 

0.95 7:13.6 152 

1.25 9:00.0 151

1.04 7:19.0 152

0.76 5:44.2 154

7:26.1 151 

10.25 1:25:13 146/157 Easy at the Track.  I intended to do 8.25, with 4 miles at the track at an HR between 151 and 154.  Mark Wallace (who I work with, and who ran TOU full in 3:07 last year) came to the track to do a one mile time trial...  He arrived part way through my second mile, so I ran with him a bit, then he did his trial, then we ran again.  After he left, I still wanted to get in at least 2 miles at the specified HR...

1.875 15:24.1 142 wu

0.25 1:54.9 151 dial in HR

8:06.4 151

8:18.8 147 (part with Mark)

8:44.7 144 (part with Mark)

8:56.1 138 (1/2 with Mark) 

7:53.5 151

7:54.2 152

2:02.1 149 cd

15:58.6 146 cd 

8.0 1:04:59 150  Park City Rail Trail

0.79 6:43.1 129 (started 0.21 in, but I'm not familiar with the trail so I didn't know this until I was done)

7:59.0 146

7:51.1 149 turn around (at mile 3)

8:38.5 152

8:24.2 155

8:21.6 156 - turn around (at beginning)

7:26.6 152 - turn around (at mile 1)

7:57.6 158 - turn around (at beginning)

0.21 1:37.0 156

Walk back to hotel... 

16.4 1:56:00 166/177 Total

13.1 1:27:36 170/177 TOU half TT.  Warm up a couple hundred yards to the POP and back to the start line...

6:27.6 160

6:26.8 172

6:33.1 174

6:42.1 173

6:44.6 170 - tail wind

6:40.5 169 - tail wind

6:37.5 169

6:36.3 170

6:40.0 172

6:45.8 170

6:51.9 172 some uphill

7:16.7 171 uphill

6:35.4 172 downhill

0.1 0:37.7 176 

After I was done, I got some water then jogged home.

1.3 11:45.9 148

8:44.2 155

7:54.2 153

I did notice that after the first mile or two, it took conscious effort to keep my pace anywhere near the pace of the first two miles.  If I remember the actual races last year and the year before, it seemed a lot more like once you started, you just tried to pass people, or keep up with them if they were too fast, or prevent people from passing you, and if they did, focus not letting them get out of sight.  I don't know what amount of time that will cut off, but my average HR was more than 5 bpm less than the race last year...

I got out later than I had hoped - it was after 7:00 before I started.  I suppose that is like the actual event, but I hope it's cooler in 3 weeks.

10.0 1:39:24 148/162  Jardine Juniper Trail with my brother.  I've heard a lot about great trails in the area and finally decided to do one!  On the trail by 6:52 - only one mountain biker beat us to the tree (barely)

5.0 1:00:03 151 - based on effort, this seemed like 7.3 miles

5.0 39:21 142 - based on effort, this seemed like 4 or so...

A great way to finish the week and start a Saturday!