Craig and I ran most of one loop on the ironman run course. We wanted to maintain the actual pace (9:00) we will run this course during the race. We ran a little faster than planned, probably because we didn't just bike 112 miles before the run... :) I was still a little tight from the marathon last week, but no problems. You can see the difference from running uphill vs downhill. Some of our uphills we maintained some 8's. Average pace = 8:40
Splits: 9:01, 8:33, 9:22, 8:37, 8:00, 7:48, 9:33, 9:52, 8:22, 8:23, 8:59, 7:55, 7:43 (0.4 miles)
After my run on the ironman course with Craig, I headed on my bike towards Hurricane at a moderate pace. By the time I got to Washington City I kicked it into high gear. I held a good pace until I got back to Washington City and I bonked. It just so happened that I didn't bring any food and 2 and half hours and 47 miles later I was spent. Stopped at the Del Taco for a refresher of a double cheese burger, fries, green burrito, 2 tacos and a drink. I felt much better and finished my last 10 miles at a good pace. I had a guy latch on to me when I was biking through the tough hills. He paid dearly for the free pull and maybe I did too!?!?
P90X tonight... Kenpo!!