Update: Today I am officially starting a blog campaign to encourage Devine Racing to pay the prize money due top runners. I have so far found out that Steve Ashbaker (5th in the SLC marathon), and Nick McCoombs (4th in the SLC marathon) have not been paid. I'll try to reach Hobbie Call (2nd place in the SLC marathon today) and see if he got anything. According to Nick, last year he and Hobbie got paid after and with the encouragement from some TV coverage.
Easy run at 4:55 AM, Ted was not there, his foot was still hurting, he took it easy. Started out at 9:00 pace, and it felt brisk. I think I set a record for the low HR in the summer after 0.4 miles of running - it was 99. Nothing compared to Lasse Viren, though, who could hold 84 at 8:00 pace. Gradually kept waking up throughout the run. Hit the first half (5.02) in 37:57. On the way back, eventually worked my way up to sub-6:40. Sped up to about 5:50 pace on the last 0.5, total time 1:11:26.
Why do I always make a big deal about how hard 9:00 pace feels at the start of my run? Because I see many runners go out on a supposedly bad day, not feel good in the first mile or two, and cut their run short. I believe this habit costs them good 10-20 minutes in the marathon or possibly more from all the runs they've cut short, or even worse, not started at all, instead of plodding along through the distance. Today I did not start feeling really good until I've run 8(!) miles. I was not having a bad day, my body was just taking its time to wake up. That is what happens when you start getting in shape - the body learns to sleep while you run, or while you live in general, that is how it becomes stronger.
Ran with the kids in the afternoon, then took Benjamin to the Team Provo practice. Jogged a bit around the track, then ran a calibration/break the boredom 600 in 2:02. Had a hard time getting going, I think 90 degree heat contributed to it. Then did 10x100 strides with 100 meter jog back in between. In the first 7, all were in the range of 16.1-17.3. Then on the 8th I saw some kids doing an interval. I let them build a bit of a lead, and then started my 100 with a goal to catch them. Passed one, saw that the other was faster, sped up to try to catch him before the line, almost made it. The time was 15.2. I did not think it would be that fast, maybe 15.7 at the most. Did the next one in 16.8, and then on the last one decided to test my speed. Felt tense, and all I could do was 15.2. It felt all-out this time. Very odd.
So for an experiment I invited Darren (the coach, decathlete, 11.8 100 m PR) to "race" me. He was wearing street clothes, and he was not going to sprint all the way out, just fast enough to make me think I was racing him. With his help I was able to run 14.5!
So here is the odd stuff. In the winter of 2005 I did an experiment to see how much raw speed I could build. I did 10x60 uphill twice a week close to all out, and 6x400 in 63 each with full rest, or 8x200 in under 30 with full rest for the third speed workout. Kept the mileage at 60-70. After a couple of months of that training I was able to run 13.9 100 with tail wind, competition, and a slight running start. Now I do 90+ miles a week, no sprint work aside from quarters at mile race pace, and I run 14.5 with a standing start - not much speed loss at all, or speed gain from the speed training on the other hand.
Cooled down some more afterwards, reached the goal of 15+ for the day.