Long May You Run

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.

10 miles out and back from home  1:23:18  8:20 ave pace  42:43 out 8:33  40:35 back 8:07

4.65 miles  41:54  9:01 ave pace.  very very very tired.  came home, ate everything in sight and went to bed early.  This run was a huge chore. 

5.65 am miles  48:47  8:38 ave  feeling pretty good this morning, clipping along pretty well.  My jaw stopped hurting sometime on Sunday, it's been nice, I think it is behind me now.

7.01 pm mile  8:57 ave 1:02:45  Back to the B Street rout home.  The last time I went up B street was the end of March.  It's nice to be back.  Great up hill run, over 400 feet in a little more than a mile, then 2.5 miles back down. 

5.65 am miles  48:25  8:34 ave pace

7.01 pm miles B street rout, ran pretty hard, screwed up my watch so I don't have a time, but I know one of the downhill miles from the Capitol to the track entrance was 7:38. 

5.65 miles 46:19  8:12 ave pace. feeling real good!