Long run with the STG boys. Started at the DC and did an out and back 6 miles before coming back to the DC to join a bigger group... then running the STG half course in prep for next week. Pretty big group I'd say 20+ runners out on a cold (27 F) Jan morning. We were way chill for the most part all morning. After about mile 14 the pace did get slightly faster. I wanted to do a mini tempo of 3 miles on some of the closing miles of the race. So on the race course I tempoed miles 10,11,12 hitting 5:18, 5:22, 5:23 respectively. On the last mile in I started my cool down for 30 seconds or so but then Dave caught back up and wanted to keep rolling to the finish. So I hit the last mile in 5:47 even with the slow start. After that we did basically one more mile up to the corner cool down and back.
Pretty good end to a pretty hard week. Higher mileage with a couple goodish workouts and then Wednesday's big RUN, BIKE, RUN basically used a lot of any fuel in the tank for the rest of the week. Always fun to get out with the white Kenyans of So. Utah. Hope the rest of the days is just as good...
6:50 avg for the run
145lbs after
| 