Marathon Simulation. 26.2km.
All the cool guys went to St. George lat night for a tempo run on the course. I couldn't go so I did my own.
I tried to simulate the middle part of the course as much as I could not being on the course, up AF canyon. I had the same amount of elevation gain for the uphills (veyo and dameron) and a similar amount down, but not quite. The uphills were shorter and steeper.
I drove up 4 miles above the fork and jogged down for a warm up.
I started the tempo running right back up the right fork .8m (veyo, 300ft up). Then back down about 1.7m. Then back up to the fork and the up the left fork .4m (dameron, 150 ft up). Then down the canyon to home.
Splits: (6:59, 5:34, 5:57, 6:09, 5:36, 5:27, 5:21, 5:17, 5:21, 5:25, 5:28, 5:35, 5:30, 5:36, 5:33, 5:18, 1:33 [for .3])
The first 4 were up and down the hills. I probably dogged it a little too much but I wanted to have enough in the tank to finish the whole workout.
5-9 were down the steep part of the canyon.
10-12 were on the gradual down hill of Timpanogos highway. I almost got hit by a car in the Alpine Highway intersection. It through off the rythm and it took a good 1/2m to get it back, thankfully, it came.
13-16 were more gradual down (40 ft/mile or so) through Highland/Lehi neighborhoods to the lower Lehi paved trail. The last .3 was on the trail.
I took gu at the start, 7 and 13. I felt like I was running with a full stomach the whole time, but not uncomfortably so.
1.5m cooldown to my house.
5:30 pace felt rythmic on the gradual miles. This was a big confidence builder for me. With a bit of a taper, and a lot of luck, I just may be able to do it for 26.2 miles.
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