Did .5 mile warm-up then 4x1 mile repeats on the first part of the Snow Canyon Cross Country course. 1-6:00 took the first one a little easy, just to warm-up a bit more, plus I was kind of unsure of the footing and the exact route. 2-5:54 picked up the pace a little 3-5:44 this is positive droped another 10 seconds 4-5:35 good effort on the last one and ran quite a bit faster than the other 3. Did some active jogging between intervals, and 1.5 miles cool-down at the end of the workout. My legs are still feeling sore, but it did help some getting out and moving. Ran with the club tonight, was planning on only going about 6 or 7 miles, instead went with Steve, Clyde and Logan 10 miles, ran down River Road then back to the west along the trail up through St. James and did 1 time up Webb hill, which was a killer for me tonight, took it pretty easy on the way back. Legs still pretty tired, but I think I am going to still do the 10K on Saturday, we are going to go up to Pine Valley tomorrow, so it will be nice to relax a little up there at the cabin. | 