Total time of 1:30:00.
During the second half of the run I ran two tempos, with the first being approximately 2 miles in length, and the second being a little over 1.5 miles. I am finally starting to implement a long run into my weekly mileage. My achilles has been sore, and my calves have been tight, so I have needed to be careful lately, but I felt good enough to run some faster mileage so I did.
I ran from home past Lone Peak High School and onto the trails nearby. I turned around at 45:02 and immediately started my first tempo. During the second mile I timed three quarters on the Murdock Canal Trail in 87, 86, 84 after hitting an approximate mile mark in 5:56 (mile markers were missing near where I started the tempo, so distance is approximate), while I estimated that I ran the last quarter in 85. Total time for this tempo was 11:38.
I started the second tempo as I reached the top of a hill just after entering back into Alpine. I have previously measured parts of this area on the course tool, so I estimated from this location I was a little over 1.5 miles from home, with known locations for the 1.0 and 0.5 mile markers from the house. I ran the first 0.5+ miles in 2:58 (I measured it after the fact on the course tool at 0.54 miles with 67 ft elevation loss), running most of this section on downhill or flat terrain. The second 0.5 mile was also run in 2:58, but has a gradual uphill grade for its entirety (net gain of 27 ft). The last 0.5 miles have a steeper uphill grade (net gain of 71 ft), and while I felt like my effort was similar or maybe even harder, I only ran a 3:08 for the final 0.5 miles (9:04 total time for the tempo).
I arrived at the house at the 1:25:02 mark of the run, and then turned around to run extra and finish with a total time of 1:30:00.
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