my makeup may be flaking

Ran on the Jordan River trail until 3300S.  Although I almost missed the turnoff and kept going to Sandy because I wasn't paying attention. Ran a recovery run in 1:23:27 (7:15 avg).

Ran an easy 6 miles. I recorded my stride rate again and it was 168.  I also measured it yesterday at 166 so I'm pretty consistent.

AM 3.5 to school 178 strides per minute

PM did my 10 mile loop from school aiming for about 60, ran 60:44 which is pretty good.  I didn't feel great today so I didn't try to do anything crazy.  It was a beautiful day though so I decided to run home, though I did that really slowly.
 

Ran up city creek and turned around after 50 minutes. Well actually it was more than that because I stopped paying attention.

Just ran to and from school today.  Thought I'd go back and calculate my 5k splits from seafair in July should be kind of interesting.

5k 18:32, whoops too fast

10k 37:37(19:05) that's more like it

15k 55:40(18:03) Maybe I really am this fast!

20k 1:15:07 (19:27) No, I'm not

25k 1:35:12 (20:05) Ok, I guess I'll try to hold this pace the rest of the way.

30k 1:56:40 (21:38) Maybe this pace is a little more realistic

35k 2:19:00 (22:20) Holding on

40k 2:42:58 (23:58) Nope

42.2k 2:52:48 (9:50)

I was really frustrated in the last 5k that I could go any faster.  Looking at this makes me amazed at how far I've come. I was worried that I ran a 6:30 mile in my twenty miler, hah!

It should also be noted that I was in 5th at 20K and in fifth at the end.

Did Yasso 800s.  I was aiming for 2:35 and gave myself equal rest that included a lap jog.

1 2:38

2 2:37

3 2:36

4 2:37

5 2:35

6 2:36

7 2:38

8 2:39

9 2:38

10 2:39

The wind really picked up for the last one. I'm not sure how much time that adds but I would guess 2-3 seconds. I wanted to get this workout in primarily as a reference for the future. According to weather.com the wind was 22mph gusting to 30mph...yep.

Ahh, my last looonng run. Did it in about 2.5 hours and averaged 7 min pace.  It's gotten pretty to run that pace for that long.  Hopefully when I blow in Boston, I can limit the damge to 6:40-7:00 minute miles rather than the 7:30 horrors at the end of my last one. I ran one of my favourite routes along 1300S/California.  This was the first time I'd done this run on a day other than Sunday, so I was actually able to run in the wilderness area by the dump. It has a wonderful desolate beauty, I love those types of things.