Long May You Run

10 miles out and back from home  9:10 pace

6 miles behind the Capitol  8:58 pace

20 miles out and back from the Capitol to the cemetery.  2:51:59  8:36 ave

good hill work 

9.13  9.20  9.05  8.50  8.31  8.19  8.44  9.01  8.53  8.30  8.14  8.09  8.31  8.48  8.38  8.30  8.08  8.02  8.35  7.58

been trying to get a 20 miler in since Christmas, finally did it.  Even with a 20 miler, it was a low mileage week.  

5.15 am miles 8:52 pace

7.1 pm miles B Street route 9:08 pace  sure felt faster, nice run, feeling good.  It never lasts

5.65 am miles 9:17 pace, slushy snow, could not run fast but it was a workout.

10.3 pm miles.  B Street route to cemetery.  Slushy, icey toward the end, about killed myself running on the sidewalk on the north side of the LDS conference center.  It's very steep from main street to west temple on 2nd north, about 20 feet into the block the sidewalk was completely iced over. I lost control, could not stop or slow down.  I don't know how I remained upright but I did, I finally came to a stop.  I could not even walk down the rest of the way, I took the road the rest of the way down.  The funny thing is, I alway run down that steep block on the road but the road looked icy.  Bad decision.  My super ugly Boston jacket arrived yesterday.  

4.65 am miles

4.65 pm miles

I timed these runs but I'm not going to bother looking.  slushy snow, wore my trail "boots".  These things are great for this type of day but not something you can fly in.  difficult to to go longish too.

4.65 miles lots of ice, poor footing, clear air. 

14.1 out and back from home 8:28 ave pace.  warm, 40°-45°  nice to be out of freezing temps. I also enjoyed being in my A5 flats.  The road felt soft.

8 miles out and bac from home  8:23 pace.  felt good, wanted more miles but too much stuff to do today, grateful I got in 8.

no watch

6.15 am miles 8:58 pace

10.3 pm miles B Street, 11th ave, Capitol 1:33.01  9:02

I hope to duplicate this day Wed and Thurs.

6.15 am miles  8:48 pace

10.3 pm miles 8:56 pace  B Street, 11th ave, Capitol.  good feeling in my legs

5.65 am miles 9:00 pace

10.3 pm miles 9.09 pace  B street, 11th ave, Capitol.  Good miles this week, holding up pretty well.  my down hill and flat miles were 8:30-8:45 pace, the up hill miles were quite slow.

20.05 miles out and back from home.  2:49:53  8:28 ave pace.  When I started I felt like I would average about 8:45.  I just wanted to maintain that, didn't think it was important to go any faster.  at the halfway point I figured I kick it up a little.  I felt good, a little surprised I had decent strenght.  I felt strong enough to go a little faster and finish my 19th and 20th miles at 7:55 and 7:37.  That's good for me.  I tried Gatoraide gel block things, got them for free. I like them.

8.57  8.49  8.38  8.46  8.37  8.55  8.47  8.41  8.36  8.31  8.29  8.26  8.22  8.21  8.43  8.17  8.12  8.15  7.55  7.37

6.15 am miles 8:55 pace

10.3 pm miles  8:56 pace  B Street to 11th ave, cemetery, Capitol.

No running tomorrow, driving to work so I can make a dentis appointment in the afternoon.

6.15 am miles 8:55 pace

10.3 pm miles 8:56 pace  B Street, 11th ave, Capitol

5.15 am miles

4.65 pm miles  rough day at work, came straight home.

6.15 am miles no watch

I thought I would at least be as fast as last year, which was 20:39.  Course PR for me is 20:04 in 2011.  This is my 12th consecutive running of this series.

My splits were pretty even. it took me 6 seconds to get to the start line so my time is more like 20:56.  Being in the 20's makes we feel a little better.  

I was kind of hoping I would be much closer to my PR given the amount of training I've been doing.  I'm expecting to PR at Boston, so I guess I should PR EVERYTHING.  Probably not very sound thinking.  I could tell during the warm up I didn't have much juice in my legs.  I'm sure it's the two 20 milers I've done over the prior three Saturday's.

So, I'll keep training knowing it's the April 21st Boston Marathon that matters.  

Beautiful day, ran in what I call my warm shorts (knee lenght with short tights underneath).

6:42 (includes 6 second start) 6:47 and 6:51.  Last 10th was 42 seconds which translates into a 7:00 minute pace.

Halfway point I was 10:29 so I split the course rather evenly.  No regrets with pacing and effort, I could not have run this race any faster today.

61 of 333 runners 49 of 161 male 5 of 17 place  6:47 pace

8.5 miles on the track, enough has melted so I can get around it.  Yay!  8:44 pace

very slow pace, might have been 9:09

5.65 am miles  8:50 ave pace

4.65 pm miles  8:41 ave

5.65 am miles 8:33 ave pace

7.1 pm miles 8:54 ave  B Street, Capitol loop, home.  

9.75 miles on the track, half mile cool down.  8:13 pace

last 4 miles 7:47 7:37 7:39 7:39

20 miles on the track.  2:59:05  8:57 ave pace.

I knew I didn't have the strengh to hit a fast finish at, or near, or faster than marathon goal pace. I felt good hitting 8:45 to 8:33 the last 4 or 5 miles.  I'll probably put in the splits later.  This is my 3rd 20 miler.