A.M. Start of the ease-off week before TOU. It is funny how you start to think of a week that ends with an all-out marathon as an easy week. The mini-taper before the marathon more than compensates for the actual effort of the marathon itself.
Ran on the Provo River Trail with Ted. He came to my house warmed up, and dragged me through the first quarter in 2:01. This was a bad idea, that made me warm-up sooner, and I started initiating sub-7:00 pace earlier than he wanted. At first I thought no noticeable effects from Alta Peruvian, but then I noticed the quads feeling a bit tender when going under the bridges. However, last year it hurt a lot worse. Ran 12.15 in 1:25:59.
The purpose of TOU - test how much my recent Big Workouts and mileage have done for my fuel storage. Go out hard, if Hobbie and anybody else (rumor has it Ezekiel Ruto is running it) runs slower than my threshold on the first half, go with them. As soon as it becomes unsustainable, back off, and try to maintain sub-6:00 or whatever feels good. Run myself out of glycogen, and then see how fast I can run on fats. This will accomplish two things - a Really Big Bonk Workout that my body hopefully will respond to by refueling aggressively, get an idea for proper pacing in St George as well as proper disaster management plan, and ... who knows, if a miracle happens, maybe there will be no bonk, and I'll get an accidental Trials qualifier. Sounds crazy, but I am not afraid to do it after my post-Great Salt Lake cool down adventure. I know I can comfortably maintain 7:10-7:20 on a flat course with a cross-wind in 70 degree weather with no fueling or water for at least 13 miles after racing an all-out half at the end of a 112 mile week. In TOU I will be fresher (I hope), there will be no cross wind on the last half (I hope), it will be cooler (I hope), I will run the first half a bit slower than all out (I hope), the last half is still a slight downhill, and there will be fuel and water.
Just discovered a great post in Paul's blog. He thinks only three people have read it. Let's prove him wrong.
P.M. 0.5 with Benjamin, Jenny, and Julia all running, 4:51. Dropped Julia off, 13:21 split at 1.5, dropped Jenny off, 16:45 split at 2 (Benjamin hit 3:24 for the last 0.5). Then played badminton with Benjamin and my mom for a bit at the park, got eaten by mosquitoes, then continued the run. Benjamin admonished me to catch the 8:00 guy. I was happy to exceed his expectations finishing the 5 mile run in 37:07.