AM in Tooele- Big Workout. Started at 5:45 am- very dark out in a strange location. I had looked up places to run and decided to head towards Middle Canyon. Ran 5 miles out of Tooele and up the canyon- it gets pretty steep towards the top- it gains 800 feet in 2 miles! First 5 warmup miles were slow as a result- avg 9:00 pace. The turned around and started the workout- 10x2min at CV pace (5:25 on flat, faster on downhill) w/ 1 min jog in between. I did my rest jogging uphill to make sure I stayed in the canyon. First 3 repeats were on killer downhill (about 500 ft/mile) and were 5:01-5:03 pace! Wow! My jogging uphill also kept me on the steep down for longer. I tried to lean down the hill but it was steep enough that I was putting on the brakes at portions. Then the next 4 were 5:10-5:18 pace as the hill flattened out (only 200 ft/mile drop). The last 3 were 5:22-5:27 pace on rolling hills, no net elevation loss. I figure I dropped 1200-1400 feet during the workout. Good downhill practice for St. George. Didn't feel near as hard as doing 1000-1600m repeats on the track in the heat- it is so nice to run in the morning!
Finished the run with 3 tinman tempo miles and about 2.5 more miles of easy running to get me to 15 miles. Now fly to Denver for a few days.
PM- 7 easy miles with my dad riding along on his bike for some good company.