Sunday: 14 miles of mostly singletrack trails with Chuck Konopa in ~2:15 (watch died with 2 miles to go). We took it easy and hiked all of the steep uphills, which there were a lot of. My place to his house to City Creek to Dude Peak Trail (.6 miles at a 40% average grade) to the ridgeline, most of the way up, down the 2nd to last offshoot, down into Bountiful, back through NSL to Bosho, up to the towers, down the front side gravel road, through the neighborhood, and back to my place through memory grove. My garmin won't connect to my computer anymore (actually, it won't even charge properly half the time), so I can't get its reading for altitude, but Chuck's altimeter put the peak of the run at 63xx' atop a massively rolling ridgeline, with a low point of 43xx' at the bottom of Memory Grove and another pretty big climb out of North Salt Lake to the towers, not to mention all sorts of other rolls and ups and downs elsewhere. Just counting point to point major climbs, it's high 3000s for vert, with all the rolls, it's got to be at least 4500'. Not bad for someone who is basically a road dude at this point. :) In any case, the pace was anywhere from 6:40 on a downhill mile to 16-ish on the mile that included the Dude Peak Climb, and actually that 16-ish mile was tough, while the 6:40 was conversational. Hah.
Monday: 6 miles, to liberty park, 1.25 laps (looped one quarter of it after the full lap), back to the aves, up to smith's, and back home. Very lazy effort, barely under 8:00 pace. Haven't had a day this short and easy in 2 weeks (since the recovery from BOSHO), so it seemed smart to allow some recovery.
Tuesday: 10 miles. Lunchtime: 4.5 miles. Drove to work in the morning, realized that if I gave up my parking spot to go home for lunch, there probably wouldn't be one when I got back (tons of closed spots... ugh...), so I jogged home and back to work to eat and let Holly outside. Pm: Another 5.5 miles with Holly. To, in, and from City Creek on roads. Easy pace.
Wednesday: 10 miles @ MP, treadmill, 62:40 total. Actually felt terrible for the first 4 miles or so. It wasn't that the pace was too hot, but I got some weird sort of motion sickness from watching TV or something. Fortunately, it went away and the last 6 miles just felt super relaxed and easy. I could tell that I was moving fast, but it just felt effortless today. I guess 2 short easy days in a row really makes a difference. Did the first 9.7 at 6:18 pace and then couldn't resist the temptation of kicking the last .3 at 5:00 pace. I finally signed up for Provo City half the day before, so this was really encouraging given a race coming up.
Thursday: 11 miles, 79 minutes, easy. Aves to Liberty, most of a loop, then out the other side, down a ways into south salt lake, back, back around liberty, and back home (slightly more complicated to end at an even mileage, but no-one really cares, myself included. hah...)
Friday: 4 miles, 3.5 miles with Holly at very easy (8:00 pace) and then some pre-race strides.
Saturday: 18 miles. Warmup + cooldown + Provo City Half Marathon in 1:15:33. Massive PR (previous PR was 1:22:06 from SLC half in 2010), felt extremely smooth and just all around fantastic today, with energy left in the tank at the end. Race is 900' net downhill (about 100' worth of roll), so it's not downhill enough to make up for the elevation (average right on 5000'). Flat at sea level for this performance would be worth low to mid 1:14, which still sounds absolutely ridiculous to me.