Running

AM 13.1 in 1:37:42 (7:28).  Met at the JRP with Matt, Trevor, Chris, Dan, Ty and Ty's friend.  Did 6 miles south and then back.  I was good until about mile 10 and then I could really feel Saturday's run.  Plus we had dropped the pace down to just below 7.  Finished with a slow mile on the grass at the park.

AM 10 at about 8:10 pace from Matt's house on the Murdock trail with Matt, Mike and Reed.  This may be the slowest run I've ever had with these guys.  

AM 10 at about 7:50 pace on the JRP with Matt, Mike, Dan, and Chad.

AM 10.5 in just over 7:50 pace from my house down to the farm road and up to the gas station and back.

AM 10 at 8:15 pace from my house.

AM Met up with Chris, Reed, Chad and two other guys at the Orem soccer fields and did 10 up and 10 down, with a 6 mile tempo from 11-16.  Added one more mile around the soccer fields.  Splits for the tempo were:  5:55, 6:02, 6:03, 6:20, 6:08, 6:16.  Didn't feel that great on the tempo, but overall a good run.

AM 10.15 at about 7:50 pace from Matt's house on the Murdoch Trail with Matt, Mike and Chad.

AM 10 on the TM in 1:17:25. Felt good this morning.  Weather scared me away from running outside.

PM 4 very easy.  Ran from my house over to the gym.  Did about 3 miles on the TM and then ran back home.

AM Met at Lehi HS track with Matt, Mike, Reed, Chad and Chris.  Plan was 3 x 3miles with 800 m rests inbetween.  Ran all three with Chad and did 5:43, 5:36, 5:57.  Was only going to do two, but Chad suggested a third but keeping it around 6:00.  Good run.  4 up and about 1 down.

AM 10 at just under 7:40 pace on the JRP with Matt, Mike, Trevor and Chris. 

AM 7 at about 8:45 pace.  Late night last night, so I'll consider myself lucky to have even gotten this many miles.  Really, really slow run.

AM up and down Provo canyon with Matt, fritz, Trevor, and Chris. Trevor pretty much pulled me up the canyon. Hit the 10 mile turnaround in about 1:12:00. Kind of did a tempo for the next 8 miles. Splits were 6:24, 6:20, 6:18, 6:36, 6:16, 6:16, 6:21, 6:21. Total for 20 miles was 2:17:31 (6:52). Added a bit more around the soccer fields. 

AM 10 at 8:13 pace from my house down the JRP and north for a bit and then back home.

AM 10.2 at about 7:20 pace from Matt's house on the JRP with Matt, Chad and Trevor.

Workout at Lehi tempo loop with Nate, Trevor, Reed, Chad, Matt, and Chris. Chad and I worked together during the workout.

Did a 10k workout:  5 x 1k with the following splits:  3:43, 3:46, 3:43, 3:41, 3:38 (3:45 is about 6 min/mile pace).  Did 5 x 1k "rest" intervals around 6:45-7:00 min/mile average.    2 up and 2 down.  Good workout for me.

AM 9.3 on the JRP with Matt, Mike, Reed and Trevor.  Stomach was giving me problems the whole way.

AM 10 at about 8:05 pace from Mark's house.  Did the first 5 with Mark and then added on.

AM 17 at 7:15 overall pace. Started just after 5:30 and went from my house to the JRP and headed south. Turned back around at the 8 mile mark and started a 5 mile tempo. Miraculously I hit every mile of the 5 mile tempo at 6:08. So I guess I avg 6:08 for the tempo. Cooled down for 4 miles after. This was a really good run for me. I didn't expect to be able to hit the tempo as fast as I did, especially considering how flat/roling the terrain was.  Was expecting to be more around 6:20-6:25s.

AM 10 in 7:30 pace from Matt's house on the Murdock trail with Matt, Reed, Chad and Trevor.

AM 8.15 at about 7:15 pace from Reed's house with Mike, Matt, Reed and Dan.

Took today off.  I'm trying to keep the miles down this week and I was tired.

AM Met at Lehi HS with Matt, Mike, Nate, Reed and Trevor.  Did just over 2 mile warm-up and then did 2 x 3 miles on the tempo loop with just over half a mile rest inbetween.  Splits were:  6:01, 6:12, 6:13.  Then 6:15, 6:11, 6:16.  Good workout.  Will continue to scale back the miles now.

AM 7.10 at about 8:30 pace with Mark from his house.

AM 10.2 at about 7:15 pace from Reeds house with Matt, Mike, Reed, Chad, Nate and Chris.

AM 8 miles at about 7:15 pace from Matt's house on the Murdock trail with a big group.

AM Went to the Jr. High off Main St. and did 2.25 mile warm-up.  Then did 2 x 1 mile with 800 m jog inbetween.  Splits were 6:12, 6:13.  Felt pretty good.  Cooled down for 1.25.