Saturday, August 29, 2009

A Little Better

I went out and ran 20.00 again this morning. Temperature was 3 or 4 degrees cooler than last week. Stopped right on the dot at 20, didn't run a step further. I just walked it in the rest of the way. Same route as last week, I think I'll just stick with this route until after St. George. It is a little boring but I can get more information out of the run that way.

Last week, the first time I finished a full 20 in this heat without stopping, my speed was 13:40 per mile. My goal was to get it down to 13:00 and try to improve on that before St. George. I came in this morning at a 12:42 average pace, nearly a minute per mile faster than last week, so I am pretty happy about how things went.

My splits are: 13:31, 12:42, 13:08, 13:21, 12:38, 12:34, 12:58, 13:09, 12:49, 13:06, 13:47 (bio break), 12:30, 12:55, 12:27, 12:25, 12:01, 11:54, 12:05, 12:10 and 12:07.

The first mile is like the first waffle. Just throw it out. After that, though, I still had a hard time keeping the pace steady. As the run got harder I ran faster. With five miles to go I just gave up and ran whatever speed I liked. I don't know why I do that, but maybe it bodes well for the marathon. Pretty tired after it was done but I'm doing fine after a few hours. Next week I'll try to improve again. I am thinking I will be able to run 1 minute per mile faster in St. George, cool and downhill, versus running flat in the heat. The joker in the deck is the altitude. I think it got me in Ogden but I'm not sure. St. George is a little lower but it ain't sea level.

Best news of all: Zero knee pain, start to end.


  1. I'm impressed! I'm lovin' being a part of this Thurber run thing.

  2. Sorry, I commented on this on mine; see below

  3. Nice run again Mark! It will be very interesting to see what you can do in St. George. What number of marathon is this for you? Three? Four?