Ran the Salt Lake 10 miler from the East Canyon Gate to the This is The Place Monument by the Hogle Zoo. Got 2nd place with 52:12.
The first two miles gain 300 feet, then the rest is a gradual 1500 foot drop. I hit the first mile in 5:15. My teammate Bob Thompson and Delfino
Arevalo were ahead a bit. Delfino had 5:07, while Bob 5:10. I did not expect it to be so fast going uphill, but it hurt bad enough for me to believe the mark was accurate. The grade increased on the next mile. I did 6:17, and Bob and Delfino opened up another 5 seconds on me. I liked the next mile a lot better. We reached the top of the Little Mountain, and started going down. Nice grade. 5:06. Believe it or not, Bob and Delfino still opened up some more distance. I should have expected it of Delfino - he is a 29:02 10 K runner, and although somewhat out of shape, should be able to go sub-5:00 pace on this type of grade no problem. But I had never seen Bob run like this.
Another mile - 4:54, then 4:57, 5:09, and 5:08. I like the pace, but not the sight of Bob and Delfino moving away further. All of a sudden Bob stopped at mile 7 and started walking. Still not sure what happened to him - probably an injury. Next mile, 5:23. It flattened out a bit. Then the downhill resumed in full force - 5:08, and 4:55 for the last mile. Delfino got 49:47.
Not sure what to think of this performance. I felt good all the way, but at the same time, I felt that if I'd put the hammer down, my form would get worse, and I would just be working harder to run the same or even slower pace. Overall, I would describe this run as enjoyable. I liked the feedback I was receiving from my muscles as I went down the hill. I also liked being able to shift gears quickly after running hard on the uphill. My quads did tense up a bit during the climb, but I was able to relax them quickly.
Did some more always on the run, and ran with Benjamin and Jennifer. Also ran a mile with ankle weights. Total mileage - 16.5 for the day.
Jennifer set a record on the last half-mile - 4:02, and on the last quarter - 1:49, as well as on the last 100 - 25. She sure made Benjamin work. Good for him. He needs it.