AM - 22 Provo Canyon. Up early so I could relax and enjoy the meet. Ran from East Bay up University toward the Canyon 11 miles. Hit the turn around right near the top of a hill just past the falls - which were looking pretty cool by the way. Was a little worried about running back down the Canyon on the road - especially since I wanted to be going with traffic, to be on the marathon course; but no close calls. Started a tempo at the turn around. Was a little worried about it, since I had just run 11 miles uphill - 4 in the Canyon with a major headwind to wear me out. But the tempo was the best I've had in some time. Plan was to go Tinman for a few and then pick it up. Down the Canyon a Tinman effort was an easy 5:40 for most of it - need to remember that sections of the Canyon aren't that downhill and aren't that fast, but some are - then hit a GU right at the mouth of the Canyon and tried to work on MP for the next 6. It was nice because there was a race (Provo Marathon?) getting ready so the whole lane was coned off just for my workout! Hit a solid 5:35 average for the next 6 which ended about 1/2 mile past the new finish. Then I eased the last mile back to the hotel. Very positive workout. (Boston 591.75) Strong week. Happy about the mile repeats. Happy about Saturday's workout. Happy about how I feel pretty strong at the end of the first 100 mile week of the year (I'm pretty sure). Goals for next week: No mid-week big workout, but I want a couple smaller workouts during the week. And higher mileage again this week before taking it back a little next week because of State.
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