BC

AM 21 miles Kim dropped me off at the top parking lot of Upper Big Water in Millcreek and I ran down to the elbow and got on pipeline trail. Ran down to Rattle snake and than to the mouth at Wasatch Blvd.  Took Wasatch over the Parley's Bridges and north on Foothill up to Legacy bridge and over to North Campus Dr.  Then down 100 S. to 300 E. and over to the massage school for my massage.  Not a bad run.

AM Payson Days 10 K a bit wet today.  Improved 23 seconds over last year.  Ran the course again for a cool down.

Am Xc workout ran from the track to Liberty Park and then did 10 X 1 minute on and 1 minute off fartlek workout. Ran back to the school and added a mile on the track.

Afternoon 5 miles to shriners drinking fountain and back.

PM 10 miles WA speed workout.  Normal warmup followed by 4 X800 and a mile speed changes after the 8's.  Added 3 laps on track before the grass loop cool down lap.

Set up the  5 K XC course and broke it down, plus ran around on the course during the race.  I'll give myself a mile.  Got late and was tired so I headed to the dread mill at the gym.  Ran 6.00 miles finishing at 6:00 pace the last mile.

Am XC workout 7 miles with 2 mile tempo at 6:45 pace on the grass at Sunnyside Park.

AM did some warm up and running around with the kids at the BYU invitational

Ran the Alta 8K.