Run fast

~18 mph. 2:21.  Road over Little Mountain and then to the top of Big Mountain.  About 3,500 ft of climbing.  Caught up with some roadies on the way down Emigration so the descent was faster than usual.  Perfect weather to ride!

Run through Holladay.  6:38 / mile.

I had to run on the track today for a self assessed fitness test.  I ran over to Highland High but quickly realized that the track is under construction.  Apparently the city forgot to tell me. :)  I felt that I had to do the test today so I continued on to East.  Did one 300 meter (odd distance I know) in 51 secs and a 1.5 mile in 8 mins.  If I didn't have to run to East I would have been MUCH faster.  Yeah right.  Anyway, it was good to get my heart rate up and to run in circles. 

5.5 miles at 7:30 pace, 1.5 at 5:30, 4 at about 6

3.7 miles to and from gym at about 7:30

15 mins at .5% incline (10 mins at 5:25 and 1 mile at 5 min pace)

5 minute mile was hard but not death.  Felt good.

They aren't kidding about the crack of dawn. The race started at 6 AM at the Little Dell parking lot, ascended Little Mountain, down Emigration Canyon and ended at This Is The Place Monument. It's probably not the best warm-up for the Steeplechase but at least I got in some good threshold miles and beat up my knees a little bit. Barry "The Lung" Makarewicz (cross country, runner, triathlete) took second in about 58.  He is 47 years old and will probably kick my butt next week in the Steeplechase.

As for the race, the second mile to the top of Little Mountain was rough and for the rest I just tried to let gravity do its trick and keep my legs churning.  Although nobody was around me I did manage to make the finish memorable and now I am sure the people in the finishers shoot think I am crazy.  When I crossed the line my garmin totaled only 9.92.  I couldn't be shorted the .08 so after they pulled my bib I sprinted into the parking lot until I got to 10.  Considering this minor delay I am certain that my last mile would have been sub 5.  

My chip time was 54:16 but I think it should be closer to my garmin time of 54:47.  Of course 16 looks better so that's what I put for my Race Time. :)