Running

8.0 in 1:00:17.  7:32 avg pace.  Good energy today.  Ran 2.5 and then stretched for a second.  When I hit mile 3 I went 1 min on and 1 min off for the next 2 miles.  My "ons" were all around 6:25 to 6:40.  Felt pretty good and continued to run faster after the few pick ups.

13.10 in 1:41:26.  7:45 avg pace.  I have a funeral to go to later this AM and don't go to work until after, so I had some extra time this morning to go long.  Went out towards Saratoga Springs.  Felt pretty descent, but not super great.  Glad to get a longer run in during the week though.

6.0 no watch.  Standard route with a little added on.  No energy probably due to the run yesterday and from giving blood last night.  

7.50 in 57:29.  7:40 avg pace.  3 mile warm up and then 1 min on, 1 min off, 2 min on, 2 min off.  Did this for 3 miles and then cooled down with 1.5 at the end.  The "ons" were around 6:30-6:50, except for a couple of them that were around 6:20.  Don't know if these types of runs help me much, but at least it gets me feeling some marathon pace and 1/2 marathon pace.

PM 6.25 no watch from Jr. high out into Willow Park on the JRP and back.  Easy, very easy tonight.

3.60 in around 30 min from the Jr high out towards Willow Park around 2:00 after getting off work early.  Planning on about 20 tomorrow up and down Provo Canyon.

20.0 in 2:41:10.  Started behind movie theaters in Riverwoods and ran 10 up the canyon and then 10 back down.  First 7 with Mark.

First 10 - 1:27:00 About 8:42 pace.  First 4-5 were miserable.  Heavy wind, didn't feel good.  Mile 10 has 2 killer climbs.  Climbing Southfork was tough for me today as well.

Last 10 - 1:14:10 About 7:25 pace.  Started feeling better coming down.  From about 15.5 to 19 were great.  Caught a guy that was running barefoot and tried to gap him, but he kept right on my tail, which made me run harder.  Felt pretty good overall the last 10 miles and got some good leg pounding, which should be beneficial for DesNews.  Very encouraged by the last part of this run.

Great mileage and a great long run for me.  I think I will try and scale back to around 50 miles next and maybe try and run a 5K out here in Lehi.  Week after that, I will bump the mileage back up and will try to get a 23 mile run in.