Journey from 238.5 lbs to 2:38:30

I went out early 5:30am on the Jordan River Trail.  I got to test out my new Petzel head lamp.  I discovered I need something better to cover the bottom half of my face, due to it being in the teens.  The run was an okay pace (8:15).  I am still recovering from a SI joint injury from the last couple of months. Will take some time to get my weight and speed back down.  Really enjoyed the early morning solitude.   

This morning 5:30 am, I decided to give my five finger KSO's my first long run, ever, on pavement.  As it turns out, probably not a good mileage to start with.  I also used the socks with them. I went north on the Jordan River trail to the turnaround, and about a half mile before the turn around I noticed, what first felt like the socks bunching up, but I soon realized it was a nice blister forming on the balls of both my feet right behind my toes.  Ended up still running back and got 4 very nice blisters which will take a few days to recover before I can run again.  Ended up with 8:17 pace. 

Did hill work at the Orem water tank hill. Ran up and down the hill 3 times.  The blisters form earlier in the week are still bothering me, so I ended up moleskinning them and then putting duct tape over that which made the running bearable.  Was a good work out.  I plan on adding one trip up the hill each week for awhile and see how that goes.  900+ feet ascent and 900+ feet descent in 3 miles.  Still not feeling comfortable going fast down the hill, finding myself slowing myself down, which puts extra stress on my heels, hips etc. 

Slept in until 7, but woke up more tired than I have been feeling getting up at 5.  My feet are still a little sore, so I moleskined and duct taped them up before I went out around 9.  I decided to run north on the Jordan River parkway until the turn around, then head back south until Willow Park, which I figured would be around 12 miles.  I ended up just having to run to the underpass under main street.  This was my first, time running and actually trying to maintain a certain heart rate, mostly due to the fact I spent 2 minutes looking at the garmin manual and figured out how to get the microscopic heart rate into one of the larger fields so I could actually see it while I ran.  I tried to maintain a 160 bpm pace over the 12 miles, which I ended up averaging 162 over the 12, with an average speed of 8 min pace, which was a bit faster than my earlier runs this week, but still far slower than what I was doing before the hip injury.  Very exhausted pushing to 12 for the frist time since October 3rd, when my IT band and back/hip issues really started up. Well, so far, no IT band problems, which I'm pretty sure were caused by my Si joint and back being out of alignment.   

Went running at lunch.  Decided to do a different hill today.  Ran up 2000 N. in Orem up to the gate of the dry canyon trailhead. It was a nice uphill workout.  The blisters on my feet are still giving me some pain and discomfort.  Hopefully one day they will be completely healed.  

Overall I had a 7:29 pace.  The final 5k, which most pretty much all downhill, down 650 feet, was still at a slower pace than 5k speed.  Looking forward to being injury free so I can pick up the pace a little.

I decided to run a 5k today, in the cancer clouds.  I haven't tried to run at speed for any length of time since September.  I ended up with 20:31, which is where I was around June of last year.  Not too shabby for coming off injury, etc.  Feet did pretty good today, no real pain while running.  

I headed out on the Jordan River trail in the afternoon hoping to run 13-14 miles.  I started off doing  a tempo run.  I tried to keep under a 6:30 pace for the first 4 miles, which had my heart rate around 170.  The next 3 miles went up to around 7:20 pace.  My feet started to bug me after 7, so I slowed down and ended up only running 11ish.

Went out early, and headed out to the JRT, but hit some patches of black ice, so went back into the neighborhoods and wandered around doing some slow miles.  Having some hamstring pain and tightness which started Sunday, so just took it easy.  I tried to keep good form and focus on putting my energy on going forward rather than up and down, which naturally helps to go faster.  I picked up the pace a little on the last 2 miles to a 7:35 pace which was still pretty comfortable with the sore hammy.  

Went out early 5:30 on the JRT, north to the turnaround.  It was snowing lightly with the trail mostly covered with a thin layer of snow.  No ice, which is the most important.  Very good traction on the snow, even on the hills.  Ran 9.5, Hammy still a little tight/sore, but not too bad.  Left foot behind big toe started bothering me after 7, again.  Feels like too much callous or something, but not too sure yet.  Loved the early morning snowy run.

Went out early in the snow on the JRT heading north to the turnaround.  I noticed two sets of animal tracks in the snow that went for two miles up the trail.  They looked like cat tracks of a couple of cats wandering along the trail, I guess out for a little jog.  On the way back from the turn around I noticed the nice black kitty up ahead running down the trail and chased him down the trail for a minute or so before he decided he didn't like me following him anymore and he gassed the trail.  Fortunately the neighboring houses had a path so I went out on the streets from there. 

Took it easy again, mostly due to conditions, a little slippery in places, but very nice out.

Ran in the afternoon on the Jordan River trail.  Was very nice out, about 2/3rds of the snow had melted, so kind of slushy in spots, but had warmed up to be a very nice day.  Took gatorade and left at the gate to the JRT so it would be there when I finished 7th mile.  I always say if you don't go farther or faster or both, you don't improve, so I did both today.  

Mile splits,  7:30, 6:52, 6:53, 7;04, 6:58, 7, 7:13, 7:47, 7:57, 7:58, 7:38, 7:41, 8:08, 8:25, for a total average of 7:30.  Thanks garmin 305.  Heart rate averaged 160 over the 14 miles. 

When I hit 12 miles I ran out of gas, and realized I had left my Gu, which I had been bringing and not used, but really could have.  Very enjoyable run.  I was running this far about this speeed in July.  So injury recovery is coming along okay.  Weight isn't coming off like I thought it would, but I'm sure it will eventually.  Hope to make it out of the Clydsdale category eventually.

Ran at 6am on the Jordan River Trail.  The warm weather (40's) I'm guessing, has melted all the snow off of the trail since the slush fest on Saturday so no wet or slippage today.  Very nice run, didn't try to go real fast or slow, and ended up exactly the same pace I had saturday from the 14er I did.  7:29 pace with an average heart rate of 162.    And no skunk on the trail this morning, which is a plus.  

Went out on the JRT this morning in the snow, about an inch.  Was very beautiful out running in the snow, while its snowing.  Hit a patch of ice cutting through the park and tweaked my knee a little, but not too bad, hopefully.  Took it easy in the snow and had a nice run, avg 8:23 pace over 7 miles, average heart rate 142.

Ran an easy 7

Ran 4 miles of the Hale Freezes over 10k course to check out the course.  Nice hill in the middle. looking forward to race tomorrow

Woke up very early.  Race wasn't until 9am.  Ate a go gurt, and a small bowl of cereal 3 hours before race time.  Was a little chilly out so ran without sweats, but with gloves and head band.  The race started on time, pretty well organized, course is a little jagged, and not well marked by Geneva road.  They didn't have the map marked with arrows on a 1 mile loop around a block, which may have been why the guy who actually took first place, by about 5 minutes wasn't awarded it.  Felt bad for him, he was flying.

My mile splits were  6:13, 6:07, 6:27, 6:55, 7:14, 6:36: :41.   My average heart rate was 178 which seems to be my race rate, though I wasn't feeling like I was getting tired, though I could tell I couldn't go much faster.  

From the start of the race, for about the first half mile I was probably in 7th place or so.  I could tell there was 1 really fast guy who just kept pulling away, but everyone else was keeping my same pace or slightly slower.  About the one mile mark I had passed the last two girls who were in front and  was about 30 yards behind the 2nd (awarded 1st) and 3rd (awarded 3rd finished 4th (yellow shirt) place guys.   I pretty much stayed with them for the next mile.  I passed the eventual awarded winner for about a mile around the loop, but he passed me again on the way back up the hill, but was only about 10 feet in front of me.  So the three of us stayed within 15-20 feet for the next two miles.  We passed yellow shirt with about a half mile left.  I could tell that the white shirt guy had a lot still left in the tank where I was running on the edge.  My heart rate was over 180 and we kept slowly pushing the pace coming down the last quarter mile.  I think I breathed a little too hard when I was coming back up to white shirt and he heard me and took off again and I was unable to catch him.  He won (really came in 2nd, awarded 1st, about 5-10 seconds in front of me.  Not sure how far back yellow shirt finished. 

 I ended 1 second slower than the speedy spaniard race in July.  I guess I have found some of my speed, though it hasn't felt like it.  I felt much better through this race, wasn't on the ragged edge the whole time but didn't need to be.  Was very surprised when I was awarded 2nd overall instead of third. 

I'm guessing 7.5, messed up the watch due to skunk in trail and had to run through the golf course around the skunk.  The trial closed signs were put up this weekend.  The Jordan River Trail will be closed between 1500 North and the north turnaround from Spring 2010 to Fall 2011.  Send an email to udot to find out exactly when it will be closed so I can warn Thanksgiving point that their course for the half marathon will probably be closed the next 2 years.  This closure really sucks for my runs now.  Now both sides of the JRT are blocked by bridge construction.

Went out early, going south on the JRT.  Decided to work on form, efficiency and speed during the run.  My middle 7 mile splits were, 7:13, 7:15, 7:18, 7:23, 7:05, 7:10, 7:14 with a total average heart rate of 155.  After the 10k saturday this quicker pace feels much easier than it did before.  And it really helped my motivation to go out and push myself to be faster and longer.  

 Ran another 5 miles at lunch in Lindon.  Ran up 2000 for some hill work, ran with co-worker, trying to get him back in shape for trail season.  He is the one who inspired me to start running last year and got me from 238 pounds down to 193 last summer and ran my first half marathon. 

Ran a good 9 miles, felt tired from the 2 runs yesterday.

Went North on the JRT, they have started construction around the trail, so not sure how much longer it will be of any use.  Udot got back to me about the trail and supposedly the contractor will have the trail available for the thanksgiving point half in April.  

Was not feeling good most of my run, which I'm not sure if it was from what I ate yesterday, or just being tired, or both.  But it was still very good to get out and get the blood moving.

This was a half marathon race/training race from Orem to Highland put on my Utah running club.  It was a nice morning for a run, cool, a very light drizzle at times.  I went out with no expectations, no goals, other than to finish and not wipe myself out.  First time I have tried to keep any speed for this distance for 6 months.  My splits were, 7:03, 7:03, 7:05, 6:49, 7:03, 7:07, 7:00, 7:01, 7:24, 7:51, 7:17, 7:25, 6:37 with an average heart rate of 160, which is where I wanted to be.  The finish was actually higher in elevation than the start, with a couple of nice hills in the middle, mainly the temple hill.  Took me a couple miles to recover speed after that one.  Was pleasantly surprised that I ran as fast I did for the course, and in such a relaxed state.  Really enjoyed the run.

Went out North on the JRT and it is now fenced off just north of Olympic park, north of 1500 North in Lehi due to bridge construction.  Will be closed until fall of 2011.  So headed south on the JRT and tried to keep the pace up.  I thought I was running fast, but would look at the watch and see that I wasn't going as fast as I thought I was.  I ended up the same pace I had for the half on Saturday.  7:09.  splits of 7:47, 7:17, 6:51, 7:08, 7:07, 7:05, 6:54, 7:00.  With the average heart rate of 152.  At least the heart rate came down 8 beats from the run saturday.  I was hoping to keep the heart rate at 165, but didn't come close.  Maybe next time.

Ran south on the JRT for some easy miles. averaged 8:05 over the six miles.

Ran with Sasha and Jeff on the PRT.  Thanks for the advice and conversation, makes the 10 miles go by very quickly.  my max heart rate hit 186 on a half mile pickup of around 5:40 pace.  Very nice run, though a little on the slow side for the full pace.

Ran the PRT with Sasha and Jeff.  Another glorious day for a run.  Averaged 7:43 over the 15 miles.  We did 2 1.5 mile exertions.  I did a 9:22 on the 2nd mile and a half which pushed the heart rate to 180.  Felt pretty good, but knew I had burned through a lot of fuel on those 3 miles and at mile 13 I hit glycogen depletion and bonked the last two miles.  

Wasn't working today so went running a little later, headed south on the JRT down to the new bridge/road, and ran down the a new dirt trail they are building next to the new road a little.  

I average 7:13 over 10 miles and I did mile 8 in 6:18.  I was going to run 12, but had blisters forming the last mile or so, so left it at 10 miles, didn't want them to get any bigger.  It was a nice run, nice weather. 

Ran at lunch through Lindon on the trail.  Went with Wes the first 2 miles, he was running 4, I went the rest of the way to the end of the trail at our normal 3 mile turnaround and then did a timed 5k back to work.  My splits were 5:53, 6, 6:32, :36.  for a total time of 19:02.  I never felt like I was running with a form I would like to keep.  Couldn't stay up on the forefoot, though when I did it felt smoother.  Getting close to the end of the 2nd mile I was fighting to keep going at that pace, and ultimately I  slowed down.  I had an average heart rate of 171, and only approached 180 on the last uphill the last .2.  So I guess I could have gone faster looking at the heart rate. Tried body glide on the feet for the first time today, I had a blister from yesterday, I had run out of the silicone, and ended up with another blister in the same spot, so not sure if the body glide wasn't nearly as good, or if the foot was already damaged and just aggravated the existing blister.  I ran a total of 6 miles.

Ran with Sasha, Jeff and Brian on the PRT.  Was a nice run, very nice temperature, nice speed for the 10 miles.  Felt a little drained the last 2 miles from the run yesterday.  No real aches or pains to complain of, must not be doing something right, or enough of it, or maybe I'm doing it somewhat right so my body isn't complaining, either way, I'm not going to complain.

Ran a slow 4 miles with Wes during lunch.

Ran 1 mile with kids, then went out on the JRT and did 16.  Haven't checked times yet, but will probably update this once I have.  Felt pretty good the whole time, enjoyed the hills up to redwood road.  

Ran at lunch, up 1000 feet in 3.5 miles, ran down the hill and did 2 sub 6 min miles, love the hill assist as much as climbing the hill.  checked out the bonneville shoreline trail head heading to orem from dry canyon and it still has snow on it here and there, didn't feel like testing it out, yet, but was tempted.

Ran 9 miles in the AM on the JRT heading south at 7:47 overall pace.

Ran 5 miles at lunch with Wes in Lindon at 8:46 overall pace.

Went north on the JRT, at the turnaround, I decided to check out the dirt/gravel path that heads over to Pilgrams Landing which crosses the new front runner tracks line, the new dirt base for the new tracks was very inviting so I ran up the narrows next to the railroad tracks.  A very wide very nice, smooth dirt road to run on.  It's too bad they will ruin it with rail road tracks one day.  I noticed that my body liked the dirt much better than the pavement, so on the way back I tried to stay on the side of the JRT on the horse trail which felt much better.  But being sick the last few days and running a 2 a day yesterday, I was drained and couldn't keep my pace up very much.  Averaged 8:25 over the 10 miles.  I'm trying for my first 200 mile month, the most I have every run in one month before was in June 2009 with 175, which was before my various injuries started in August-December of 2009.  I went from 0 miles in November, to 25 in December, to 127 in January to Hopefully 200+ this month, just 3 more days, and need 32 miles.  So as long as this cold doesn't get any worse I should be able to make at least 10 miles the next three days.

Went south on the JRT in the AM.  Icy patches along the trail here and there really kept the speed down, but it was very nice out.

Well, I didn't make it out yesterday, which I was hoping to do so I didn't have to run so far today to hit 200, but that didn't work out so well.  So headed north on the JRT, at the turnaround, I headed east next to the golf course, over the railroad tracks and then north on the new track bed and just kept going.  I eventually made it to some neighborhood in bluffdale and didn't see anyway to continue by the river so I headed uphill to redwood road.  I noticed a canal just south of where I came out so went and checked it out.  Looks like one Davy Crockett describes on one of his long runs.  So I got on it and ran until I hit Bangerter.  Didn't feel like spelunking under bangerter so stayed on the road and continued west.  At the next corner I saw under bangerter what looked like a Walmart.  So headed over to relief myself of a little weight.  I still needed another half mile to hit 12 so headed east on 134th I think until the gps said 12, then turned around.  I took my camel pack with about half full of water and a 20 oz bottle of very strong home mixed gatorade, and a couple Gu's.  Didn't want to hit glycogen depletion completely since I  have never ran over 18.5 miles before and was in uncharted territory.  Running on dirt most of the distance was much easier on the body than the pavement sections.  I think I gu'd at around 10, and 18.  I averaged an 8:13 pace over the 24 miles.  I did see what looked like a couple of hoodlums burning something under the railroad bridge at the bottom of the narrows, but didn't feel like getting shot so just kept running.  I was almost tempted to just finish the marathon and add another 2 miles but running for 3:17 seemed good enough for the day, and I hit my 200.  I started off the day one mile more than I had ever ran in a month and hit a nice round milestone to finish the month.  Missed 5 days of running this month, so if I was a little more consistent hitting 200 actually wouldn't be that hard.  

Went out South on the JRT in the AM.  Was feeling very recovered from the 24 on Saturday and feeling a little peppy, so decided to push it most of the way.  Averaged 7:06 over the 10 miles and felt pretty decent.  Need to get down to doing lots of miles at 6:45 pace though.  Very nice morning with full moon.

Lindon Miles

JRT south miles, 7:37 pace

Ran in Snow in Five Fingers up BSLT above orem

South on JRT 7:12 pace

Ran Bonneville short line trail almost to Battlecreek from orem

Ran Half marathon in Highland, completely bonked at mile 11

Ran BSLT up Dry canyon to snow

Ran through Lindon to Parents in Orem

Set new PR by 30 seconds in flat 5k in Lehi.  Had high school kid who ran a 16 something 6 months ago on my tail most of the race.  But stayed in front of him.  Guess that's what happens when you don't run for 6 months.

Ran Staircase in Orem and BSLT to dry canyon.  Good hill mileage

Ran some trail in Cedar Hills

Ran Staircase, down into timp park, back up to BSLT and over top of foothill.  Double climbing is always fun.  1200 feet of climb

Ran Operation Smile 5k.  Was surprised by hill on pipe road, but it was a good race.  Max heart rate hit 193 on last stretch holding off fast BYU girl runner.   Then did 3 mile cooldown with winner.  Then climbed out of timp park to fireroad, up trail 33 to rock pile and back down.  1200 foot climb in 5 miles.

Did Half Marathon tempo run and set new PR at 1:26:49.  Beat my best race time by 5:10 from provo river half in August.  Was a very good feeling, long run.

This half marathon was run on the foothills above Orem on trails that I train on very regularly.  All of which are extremely fun, usually.  It had rained all night Friday and Saturday morning right up until the race started at 8am.  I was sponsored into this race by Get Fit in Highland.  

Since I did a 10 mile training run on these trails several weeks ago, I figured I would be able to do a sub 2 on this course.  I lined up at the front of the pack, due to not enjoying running behind people on dirt, I like to have as much a view as possible so I have more warning due to road hazards, rocks etc.   As the race started up a gravel road leaving Timp park in provo canyon I kept up a good 8:00 pace up the first mile.  I was closely followed by a group of four young runners from the Orem High track team, the eventual winner Kevin Tuck and Chris.  Kevin made some comments about how he could use some of my energy, which I soon found out he certainly didn't need.  The High school kids and Chris were bandit running the course.  After several miles of antics from the young runners, such as running through every puddle they could find, running on top of the large water pipe, and blocking the entire road, I surged past them and stayed there for several miles. 

The course had been changed the night before to go through a nice valley above Canyon glen on a trail I didn't know was there, which was a cool trail to run up on.  About half way up the trail Kevin asked to go by me and he just took off like I was standing still and I never saw him again.  I guess he found his energy.  

The fire road/Bonneville shoreline trail, was a good 4-6 inches of mud and made for some slow, unsteady running, which contributed to a lot of people taking some good spills.  I carried my camelpak, with me, love having constant water, and haven't gotten used to a hand held yet, even though it is an extra five pounds or so.  Chris went past me going down the staircase to the first aid station located at the gun range.  I stopped to try to take rocks out of my shoes, but then 3 seconds later realized how futile this was going to be, and then realized I should probably get some gaitors. Continued along to Dry Canyon where I did my slowest miles, ended up walking up the staircase, as well as some other steep hills which I would normally power up, but didn't want to burn up my calfs.  The high schoolers caught me at the top end of dry canyon just before the 2nd aid station.  The snow began here as well as being in the fog/clouds.  The trail didn't have snow on it, just more mud.  From the 2nd aid station the course caught trail 51, switched to trail 33 until the rock pile then went back onto 51 back to the fire road.  The trail markings had been removed around the rock pile which caused some confusion with a lot of people.  The race did another mile on the road, which was in even worse conditions than the 1st time down that stretch. I finished in a great time, considering the muddy conditions, and wonder if I would have been able to keep up with Kevin better, or if his lead would have just been that much greater.  Not sure who was more hindered.  I'm guess me due to size/weight.  It was a fantastic race and course even with the mud and has put a big itch into doing sapper joe 30k next weekend. 

Our stake had another 5k this morning which I ran instead of Sapper Joe 30k due to some tendonitis in the right knee, and needing it to heal up before Utah valley in 2 weeks.  I set out on a pace to get under 18:00 which I held until half way through the race when my pace began to decrease.  My knee didn't begin to get stiff which was a good sign and felt great at the end.  Always good to get a new PR which I did by 22 seconds.

I went out today with the goal of keeping my pace in the 6:40's as long as I could in hopes of breaking 3:00 in my first official marathon. My split times were 6:49, 6:43, 6:43, 6:54, 6:49, 6:49, 7:12, 7:21 (stopped to get rocks out of shoe), 6:43, 6:41, 6:50, 6:37, 13 -6:40, 6:47, 6:52, 6:33, 6:33, 6:39, 6:40, 6:49, 6:45, 8:00 (emergency bathroom), 7:01, 6:55, 7:07, 1:41

I felt great until mile 23 when my heart rate  finally got into the 170's and suddenly I couldn't keep my speed up anymore.  My heartrate was basically in the 150's until mile 22.  I did get attacked by a bird twice by the golf course. I ran it's wing into the back of my head as it dive bombed me.  Scared me, maybe that is what drove my heart rate up and over the edge. That's right, blame the bird.

Overall, I am very pleased, just wish I would have worn the gaiters and didn't have my bowel issues and then I would have broken 3:00.  There's always St. George. It was great to run into my wasatch back team at the mouth of the canyon to provide some needed energy, and then my family and parents came and watched me go several times from there until the end.  

I ended up 39th overall and 9th in my age group 35-39 I think it was broken down to. Not a bad first effort I would say.  Look forward to doing some actual speed work and see what I can really do for St. George.

I was on the Sprint Roadrunners team this year for the Wasatch Back Relay.  It was a fantastic time.  We, me and 11 others, started the race at 2:00pm.  There were approximately 1050 teams in the race.  We started after around 970 other teams who began starting from 5am.  We ended up passing around 930 teams over the 22 hours, and held off being run down by the eventual winners, Nordic Track team, by 4 minutes.  We had a four hour head start on them, and needed it to hold them off.  The temperature was great, a little warm on the first few legs, and no bad weather.  We ended up 7th overall and won our sub-masters (over 30) division by approximately 90 minutes, for this teams 3rd year in a row of winning the division.  My first year running with this Spring team..  

 I ran

Leg 2, 6.7 miles, 44:43, 6:40 pace. 32 RKs, Max HR 179, +487, -377

Leg 14, 3 miles, 19:07, 6:22 pace.14 RKs, Max HR 200, +364, -283

Leg 26, 3.3 miles 23:52, 6:29 pace, 33 RKs, Max HR 198, +210, -139

Ran the Freedom 10k.  Very good temperature for the race.  I only decided to do this race on Friday, so didn't really prepare or worry about it.  But I guess every day we run is preparation for a race.  

I had looked at possible pace's I thought I could run, and figured I should be able to keep around 6:00 pace for most miles other than the 2 hill miles.  I don't have my splits on me, so I may update this later with my splits.  Ended up PRing by  over 2 minutes on this slow course.  Felt great during the race.  I was surprised that no one in my age group was faster this year.  Usually there are at least 1 or 2 who show up who run significantly faster.  

I approached this race the same way I did at Utah Valley.  Try to keep the heart rate between 155 and 160 and see what kind of pace that got me.  As well as trying to keep up better on fuel intake.  I was wearing some new Kinvara's, hoping the miles I put in with my zero'd out launches would alleviate any achillies strain put on by the 4mm lift of the Kinvara's, which it did.  I'll post the splits later.  But I was able to keep the heart rate where I wanted. Set a new PR by 5 minutes from Utah Valley, and felt like I didn't really push myself.  So now I am wondering just how far I can push and still maintain fuel consumption, energy levels, over heating, etc.  

Ran the Hale Center 10k in Orem this morning.  It was a great temperature for the run.  

I was feeling pretty good and thought I would be able to PR, which I ended up doing by over 30 seconds from Freedom run in July.  I finished almost 3 minutes faster than I ran this race in January.  I held on to second place until about 3.75 miles then I got passed going up the hill and couldn't keep up with the younger folks.  But love PRing and feeling great afterwards.  Average heart rate 179.  5:51, 5:47, 6:00, 6:18, 6:29, 6:14.  There is a pretty good hill on this course.   

Putting on rest of miles I didn't add through the year