A.M. Did the Provo Riverwoods 10 miler twice. First up, the immediate 180 and dash back down. Brisk warm up for the first 5 miles, then tempo the rest of the way. A fairly miserable workout as you climb 800 feet in the first half, but great preparation for Deseret News.
I had two goals - beat Josse's race time from two weeks ago (1:07:02) on the way up, then James Barnes' winning time (56:42) on the way back. After a bit of jogging at 7:30 pace I realized that if I had any chances of beating Josse I needed to get down to business. So I started going around 6:40-7:00 pace up the Provo Canyon. Occasional gusts of wind did not help, but I was able to keep respectable pace through them. HR quickly got up to 130-135 range and stayed there. Got through the first 5 miles, and shifted into the tempo gear. To my surprise I had a hard time getting HR above 145 no matter how hard I tried to push it. The pace was around 6:10-6:20 range until I went into the South Fork.
Did the 3.23 stretch up South Fork in 21:26, 6:38 average. Passed Michelle and Josse doing their pre-tempo warm-up. 1:07:40 at the turnaround. Chicked by 38 seconds, bummer!
On the way back tried to crank it up, but had a hard time kicking into gear. HR absolutely refused to go above 145. 3.23 in 17:56, 5:33 average. Not that great of this kind of drop (400 feet in a bit over 3 miles). Better watch out, or I might not only miss James, but get chicked by Michelle on the descent. Her split at that point was only 33 second slower.
Focused on running not slower than 5:40 figuring that if I can do that on flatter portions and James's average was 5:40 I should be OK. With only one caveat. The course is actually about 0.07 longer than 10 miles. Back when Curt certified it it went straight near Bridal Veil Falls. But since then he added a detour on the little bridge to avoid crossing the old highway.
Finally kicked into gear and started seeing 1:23 quarters. HR climbed to 149 but rebelled against the 150 range. Towards the end as it got warmed it got up to 152. Picked it up to 5:20 pace on the last quarter, HR finally progressed to 155 during that. Finished the second half in 56:20, 22 seconds ahead of James's time. Total time 2:04:00.
P.M. Benjamin ran in the state meet. I jogged a bit with him during his warm-up. He won Bantams 1500 in 6:04.20 beating his only competitor by 18 seconds. The effort earned him $4. I set up a bonus structure for him - $1 for every lap 1:35 or faster, $4 for breaking 6:00, $2 for breaking 6:10, $1 for breaking 6:18 which was what he ran last time. Time bonuses non-cumulative. His splits were 1:35, 1:39, 1:39, and 1:11 for the last 300. His last lap was 1:34. So $2 in lap bonuses, and $2 time bonus. Decent effort for 85 degree heat.
Afterwards we went on an adventure drive on the Squaw Peak road from Provo Canyon to Hobble Creek Canyon. Ran with the girls in the middle. Julia ran 1 mile downhill in 8:47. Jenny ran 1.5 in 13:23, first mile was downhill, last 0.5 uphill. That was quite an adventure drive, I think that is my PR for off-road driving both in terms of distance, the closeness to the edge of a cliff, and the bumpiness of the road. Prior PR was Avon pass which pales in comparison.
T4 Racer - 232.69 miles.