Ethan Cannon

MLR around towards Hobble Creek, then bending back to Springville and almost to the coffee shop where I normally turn around. It should be noted that this is my longest ever non-long run. It wasn't until late 2018 that I went up to 80 miles a week and stayed above that that I considered doing longer mileage runs. It was at this point that I became comfortable with an 11 mile mileage run (rather than 10) and even up to 11.5 miles including strides. But I did a couple 12 milers as I recall that left me feeling pretty tired, and by last summer, I had given up on that and stayed under 12 miles a day, even when I consistently was in the upper 80s per week in mileage. Even though this week I am only planning to hit about 75, it feels good that perhaps my body is better at handling a longer single run. This might also be due to the fact that I take Sundays off between my LR and my MLR. Knees hurt s bit, tomorrow is my trial with no inserts. 

10 miles. Strides felt good. 

AM: 10 miles. Sarah biked the whole way with me. That was fun. I showed her one of the cool neighborhoods I run through. 

ACV seems to be working.

PM: 5 miles. 

11 miles. Tried my first "hard" thing running in months. I did three segments of two minutes hard with ample rest in between. It looks like I was doing about 4:40 pace so that was decent for first time back. 

It was a nice gray day with little wind or traffic, which made it possible to go down to Spanish Fork, cross the highway, and explore a little. I am super excited to check out a few of the trails and paths they have in that area. That would be a nice place to live! I was surprised to see the Spanish fork cross right there on the hill too, I expected it to be more up in the mountains. On the way back I saw fellow blogger Zack! He sent me some motivation from his truck. 

6:16 pace. Nice day on the Spanish Fork river trail! Little windy at times but overall was fine.