Ran in the Provo Canyon this morning. Warm-up a mile with a couple of strides, a mile with ankle weights, then jogged up to the Canyon Glen Park. Started 5 mile tempo run there, 2.5 down, then 2.5 back up. The goal was to go 5 miles at an aggressive marathon pace. Frequent running at race pace prior to the race helps me relax and feel confident when I am actually racing.
Moderate tailwind for the first 2.5 miles. 5:33 - 5:28. Then a half in 2:47 with 13:48 at the turnaround. Feeling very good. When the mind turns off, the pace is 1:24 per quarter. When it engages, it becomes 1:21-1:22. This probably means the true marathon pace is 1:25 per quarter (5:40 per mile) on that grade (1 %) and with this tailwind. Turned around, now moderate headwind instead of a moderate tailwind. Hard to shift gears after the 180 turnaround, and the wind is not helping at all. I hit a quarter in 1:33, then finally was able ease into a slightly sub-6:00 pace. Next half in 3:02 (5:49 mile), then 5:55, and the last mile in 5:53. Total time 28:38. Quads cramped up a bit on the climb towards the end. Cooled down back to the car. Total of 10.5 for the workout.
During the day, ran with Benjamin and Jennifer, and a little bit on my own. Total mileage 13 for the day. Taper time for Ogden.