17 miles 2:29:29 ave 8:48. One mile at the track, then straight up to the top of City Creek Canyon. Light rain the whole run, temps in the 40's. At the top, I hit my lap button and kept it going until I hit the gate. I'm preparing for a steep downhill marathon (Desnews) so I want to start keeping track of the downhill parts. From top to bottom 41:43 7:36 ave pace. I was running down pretty hard, I wanted a good effort to use as a baseline for training. the next two miles down to the track are also a steep downhill run. Those miles were 7:35 and 7:32. When I got back to the track I wanted to put in one more hard flat mile. It was 7:19. My legs were dead, this was pure strength. I had no bounce in my step. It felt like wight lifting. It looks like this is going to be my staple workout to get ready for Desnews. Up and down City Creek. During the week I'm going to start by B Street runs, this gives me some downhill during the week. I haven't done B Street since tapering for Boston. It will be nice to return to it. | 