I met James, Josse, and Me at the end of Hobble Creek, then we drove up to 6.67 miles from the top. We ran easy up then 3x3miles at marathon pace, with 3 minutes rest in between (well that was the plan). We did the up part easy pace, then stretched, potty breaked, and I took a gu and had water at the top, then we ran some more to get about 7.33 before hitting the starting line. I got my splits from the road markers. The mile marks were very clear since they just repainted them for the race next weekend. First set: 17:39 (6:03, 5:46, 5:49) James and I ran the tempo part together, we were able to stay somewhat conversational for the first two tempo intervals, though in broken sentences for me, 3:01 rest Second set: 17:50 (.61 by garmin @6:04, 6:01 by road markers, 5:50 by road markers, .4 by garmin @ 5:39), 4:45 rest because of VPB for me and water stop, then we ran a bit more to start at the fork in the road just before the golf course Third set: 17:40 (I missed the mile 7 mile marker so the only mile marker split I had was in the middle at 5:50) In this set I felt yucky the first mile (some uphill and dodging bikers), really good the second mile (I'll let myself feel good and even say I pushed James on this mile), and in the third mile I felt ok the first half and started to feel spent by the second, but James started to feel me slide and coached me through the last .5. James was such a great help throughout the whole workout. He reminded me that I need to practice doing inventory checks: (breathing, relaxed arms, shoulders, and I would add no excessive heel striking, pushing the ground with my legs). I need to do this in my workouts so I can do it in races. We went uphill for probably .25 while finding Josse, then went back down and have several easy miles to finish out the workout. 2:32.38 for the whole run, 7:20 ave pace Stretching at the end, we found Me up by my car (mile 6.67 on the course). Her feet bugged her in the workout. I am glad she hung out by the car. Major ice bath when I got home 54-55F. weight 121 I am so excited I am tubing down the Provo River this afternoon! Perhaps I can stick in my legs for part of it to get them iced again! Also the women's marathon is this evening! Anyone who wants to come to my house to watch can come, see my posting on the discussion forum.
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