PV = nRT

first dam up river trail and a bit of single track. 22:15 up, 20:53 down. the five fingers are fun on the stretches that are packed dirt, but they are not so fun on the stretches with the gravel, which is most of the way, ouch.

intervals on the USU track, ran with Carol Rowe. 4 x 1 mile with 400 recoveries. target pace about 5:55. we switched lead on alternating laps to keep the pace up.

Intervals 1-3: 5:54, 5:55, 5:53. Then on the last interval I kind of zoned out on the last lap, and thought I had only run two when actually we were on the final lap. Carol came blazing by me with 200 to go, I thought she was going to run a fast final lap and I didn't follow. then she stopped and I thought she had shortened the interval to 1200. Then I looked at my watch as I continued and realized I had already run a full mile. oops. So I guess my final interval must have been about 6:03 or something, I could have run the 5:55, I just wasn't paying attention. I guess it is better to think you have a lap left when you are actually done than thinking you are done when you actually have a lap left. if that makes any sense.... good workout anyway, was glad to have Carol to help me keep the pace, even though I messed up the final 200 meters of the final lap.

the usual... river trail to spring hollow. ho hum. sluggish up, 29:56, 8:33 pace
picked up the pace down, 25:36, 7:19 pace

average pace 7:56

tempo run. drove to central park but then found I had forgotten my GPS watch I use as a crutch. So I decided to run some of the first dam course hoping I could find the mile markers. But they have largely disappeared. So I finally hit one at mile 3. Time 19:28. Was happy I was running a solid 6:30 without my crutch. Then I saw mile 4!! 6:25. I am the man. I decided to quit at mile 5, but couldn't see the mark. So I ran the last leg in 7:50. I know I passed mile 5 and don't think I slowed down, so I will assume I ran 1.2 miles here at 6:30. Who cares anyway. Then I cooled down the  rest of the route and a little more. What do I call these- threshold or marathon pace miles? I think threshold is more like a cruise interval which would be about a 6:15. But hoped-for marathon pace is 6:45. So I am right between. again, who cares?

Time is a precious commodity right now with school starting next week, just trying to squeeze in a run when I can as I am now in panic mode.

just a short five finger run around zollingers park.

my biggest concern now is the monster blisters on the bottom of my feet, in particular the big toe and sole of my right foot. The newest one blew open this morning, inevitable. Got em at stupid DN 10K, and they just keep getting worse. probably exacerbated by all the speedwork I am doing in minimal shoes and downhill running.

got up and put off running as long as I could, didn't really feel like getting out with my blistered feet and not looking forward to a long run. bored with river trail so I just took off from my house at 8:30, ran up to Canyon road, through millville, picked up the TOU course, and ran out to the end of Hollow road  and back home the same way. There were a lot of runners comng down Hollow road, I then realized it was Jon's work running group coming down the canyon. There was an incredible wind coming out of the canyon this morning, if we get it next week we will be very fortunate.

I saw Jon, Cody and Allie at the junction of the highway and Hollow road, recovering from their run so stopped to say hi. Jon probably ate three or four bagels in the short time I was there.  I then took off and ran back home, including about a 3 mile continual climb back to the providence bench. I figure my 14.8 mile out and back is the same intensity as their 21 mile aided downhill canyon run with the 30 mile an hour tail wind.  Yeah.

14.8 miles, 7:35 average pace.