Everything Counts

15 miles easy with four sets of hill sprints at the end, avg pace 7:20/mile. Ran in Ogden with Matt and Denver.

10.6 miles on the lower trails in East Ogden with Ben and Jon, avg pace 7:47/mile.

AEROBIC BUILDER

I met Ken, Ben, and Jon at the pond to do a builder. 3-mile warm up with strides and then a 9-mile builder. Goal pace 5:16.

Splits: 513 519 512 513 516 511 515 515 515 for a total time of 47:13 or 5:15 average.

I felt pretty decent until the pedestrian bridge in mile five that goes up and over I-15. That put me in the LT zone instead of aerobic and it was hard to recover from that and get back to the "ease" of the aerobic zone. The last mile I was pretty gassed with heavy breathing.

11.1 miles easy with Ben in South Ogden and Uintah, avg pace 7:35/mile.

10 miles easy from my house with Ben and Jon, avg pace 7:02/mile.

PLEASANT VIEW 5K

I picked up Ken at 4:30 and we headed out to Pleasant View. We met Jon and ran all over the area, signed up for the race, met Ben, and then warmed up some more. I did 14.3 miles for the warmup at 7:12/mile pace. Then we did the race. My legs were wanting to be done before we even started. They complained mightily on the pre-race strides. But once the race started they fell in line and did their job.

The first mile is on a dirt canal road and is basically flat with a couple steep, quick up and downs. I got out quite quickly in 4:44. Mile two is VERY aided. I ran that in 4:37. Mile three has a net drop, but two decent hills mixed in. Here is where my legs were just too heavy to run as quickly as I wanted them. I managed a 5:01. Then the last tenth is VERY aided again and I ran that at 4:27 pace to finish 1st place in 14:48.

After Ken, Ben, and I ran another 3.6 miles to make it 21 miles on the day. Then we collected our winnings and had a great pancake breakfast that came with the race. Pleasant View 5k is a wonderful, small-town race that provides good value. I had a fun time.