Run

Riverside Dr and trail run with the club. Pace was a little slow at 7:57, but that's ok because I'm still feeling it a little from Saturday. Started off with Megan, but she had some weird pain so we walked about 3/4 mile.

Track workout: 1 mile warm up, .75 mile strides, 1600x2 (800 recovery), 800x2 (400 recovery), 400x2 (200 recovery), 200x2 (100 recovery), 6 stairs, .75 mile cool down. The 1600s were 6:04 & 6:06; the 800s were 2:56 & 3:01; the 400s were 1:21 & 1:19; the 200s were 38.5 & 37.0.  Looks about where I need to be except for the second 800. Overall, felt pretty good. The legendary Aaron Metler was there today; that guy was flying!

Pine Valley Canal Trail: Took the family camping to Pine Valley last night and ran out and back on the old canal trail from the top of the campground.  This has to be an almost perfect trail run because it is essentially flat with just a few rollers where the canal banks have caved in.  A lot of the trail is in the bottom of the canal about 5 to 6 feet deep with trees hanging overhead so it almost feels like you're in a tunnel.  Some nice views of the valley too when the trees open up; by the time I turned around, I was pretty high up on the hillside.  It looks like the trail goes about another 3 miles or so, if you're going all the way to Grass Valley and Water Canyon.

They've really done a lot of work up there in the campgrounds over the last few years.  This was our first family camping trip in about 6 years.  Everyone had a fun time so we'll try to do 1 or 2 more this year and go a few times each summer. 

Just rambling miles out in the fields this morning. 7:30 avg pace.

Marathon course from Dammeron Valley to church. Woke up at 4:30 to meet the club at 5:00. Drove up with Metler, Trevor and Cody in my car. Warmed up the first mile and or 2 and then after that most of my miles were under 7:00. Started running with Jake, Heath, another guy and Annie, but they slowed a bit at the first water drop at Diamond Valley and I left them. Ran the rest of the way by myself. The only guys in front of me were Hooper, Metler, Trevor, and Clyde.

Overall average was 6:59 (avg moving pace was 6:56 after stopping a bit for water 3 times). My pace calculator says my average pace over these miles should be 6:47, so I feel pretty good about the effort.  At 13.1 I was at 1:31:34 compared to my PR at Snow Canyon last November of 1:29:05.  The effort today was a 100 times easier though.  I really never felt like I was pushing it at all, just trying to keep it in cruise control and get a feel for the downhill running.

Took a Roctane before I started, but it kind of upset my stomach a little so I never took the powergel that I also had with me. Legs are a little sore but I'm not wiped out like when I ran the half marathon.  Now I just need to extend this to 16 and then 18 and then 20 and make sure I can keep the pace and get used to the pounding for 3 hours.  Probably need to hold back a little next week for some recovery. We'll be traveling to Idaho, so it comes at a good time.