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7 this morning with the doctor.  Warmed up.  I am still very sore (quads mostly) from the up and down of Saturday, but decided to move up the interval workout for the week a day so I could do a little tempo on Wednesday and still have some time to recover before doing the Des News 1/2 on Friday.  I'd like to do the race this weekend just to see where I'm at fitness wise.

Anyways, the plan this morning was to do 6 x 800 at 2:50-3:00.  The doctor has a 1/2 mile course mapped out around his neighborhood which we ran.  Times were 3:16, 3:00, 3:00, 2:59, 2:56, 2:59.  The first 3 were net uphill and the last 3 were run downhill.  My garmin measure the loop a bit long at .53 miles (so it may have been 8-9 seconds slow b/c of that).  Cooled down.

Made it to practice and just ran the warmup and to the hill workout--but skipped doing any of the workout.

5.25 at morning practice.  Ran with the girls and Alexis took us to the stupid kinder mtn.

5 after work super easy.  Quads are still incredibly sore from Saturday.  Need them to get feeling better.

Ran out by Warner Valley with the team.  Still sore and dragging just a bit.  Ended up doing a 2 mile tempo with Doty and Bailey on the way back to the cars.  Going to take the afternoon off to give my body a chance to recover before Friday.

Quads were still thrashed and I had a ton to get done before leaving town.............thus I ended up with a zero for the day.

I drove up to SLC Thursday evening and stayed at a friend's house to run the Deseret News Half.  I wanted to see where my fitness was at.  Overall, I was mildly dissapointed with my race.  I was hoping to run 1-2 minutes faster, but it is what it is.  My previous best 1/2 marathon was last year's Little Grand Canyon where I ran 1:29:24.  I did run the 2nd half of St George in 2013 in 1:27:30--so this was a PR by a little bit.

Got up early Friday and got on the buses--ended up at the start with 75 minutes to kill.  Tried to stay warm in a tent, then did a little warm-up and took care of business out in the bushes.  Splits were as follows:

1--6:07  Perhaps a little fast but it was the fastest mile on the course and I was still behind some chubby guy with a 1/2 gallon of water in a camelback.  After the first mile I caught 2 people and 3 people passed me......so overall the pacing was probably alright.

2--6:22

3--6:28

4--6:29

5--6:40  a little bit of uphill coming out of the canyon

6--6:27

7--6:24

8--6:44  Uphill/flat towards research park

9--6:16  Triathlete guy passed me here and I stayed with him until the next hill

10--6:43  Some uphill before dropping down to South Temple

11--6:43  Should have been faster but I hit a wall of walkers from the 10K

12--6:44  Weaving in and out of 10K people, could no longer see triathlete guy

13--7:10  Calves were cooked--I was ready to be done.

.2 @ 7:14 pace.

Overall average pace on my watch was 6:34.

Ran a couple of slow miles cooldown back up to the U to get my truck.  Took an icebath afterwards before heading home.

Was off in the mountains camping with the doctor and our families.  I ran 6 miles slowly........groin/hip hurt and calves were tight.  Saw Alexis on a 4 wheeler....what are the odds?