Running

23.0 in 3:06:27.  8:06 avg pace (I'm fine with that).

Started at my house and did the 300 West route up to Smith's MarketPlace and then up (and I mean up) Suncrest.  Turnaround point was at 11.50 miles, which put me right at the top of Suncrest by the market shop, which looked vacant.  Beautiful views of Utah Valley and eventually of SLC when I hit the top.

The plan was to take it easy going up.  I hit 7 miles in 55:48, which was perfect.  Took a gu and drank some water that I dropped last night.  Then the climb started.  Next 5 miles were 8:41 (almost got hit by a BMW), 9:51, 9:43, 9:07, 9:11.  I didn't care how long it took me to get to the top, but I got there in 1:38 and ran pretty much the whole way.  Pretty steep climb. 

Then the fun began.  My whole goal of the run today was to get some good pounding on the legs on some severe downhill......and I got it.  Next splits were: Mile 13-7:01 14-6:32 15-5:57 16-6:44 17-7:08 18-7:18 19-7:52 20-8:01 21-8:40 22-8:58 23-9:46.  Hahaha you can see where the wheels came off.  It was a battle towards the end.  Pretty sure I saw Smooth around mile 17 and got a smile and a wave. 

Overall, very happy with the run.  Got some good turnover going on the downhill and then a couple of good solid flat miles after that.  Pretty sure I was dehydrated around mile 16 when I stopped and drank some more water and took another gu.  Not sure what this run means for DesNews, but I'm hoping the dehydration combined with the huge climb is what made me die off towards the end.  Hopefully I'll recover well from this and gain some confidence from it. 

Pretty sore in my legs from yesterday's pounding.  Will not run today, but may lift and do some elliptical depending on when I get off work.  Hopefully yesterday's workout didn't do more damage than good.

PM 15 min elliptical and about 25 min of light lifting.  Just based off of my time on the elliptical, I better be careful over the next few days.

5.50 out towards Saratoga Springs and back.  No watch.  Nice and easy.  Felt better than I anticipated, but still sore in the quads from Monday.  I think I should be okay though as far as any injuries from Monday's workout are concerned.

7.40 in 57:07.  7:43 avg pace.  Standard route with a bit added on towards some farm roads out by the jr. high.  Still sore and still recovering.

PM 4.0 at 8:30 pace on the TM after lifting for 30 min.

5.0 out towards Saratoga Springs.  Easy and slow.  My legs had nothing in them today.  Planning on 17 up and down Provo Canyon tomorrow.

17.0 in 2:12:11 up and down Provo Canyon.  7:46 avg pace.  Felt great on this run (even on the steep incline of South Fork), especially on the way down the canyon.  Got in a good rythem (sp?) and there were lots of people on the trail, which keeps me motivated.  Even saw some of the RHPC running and talked with Smooth and Ericka for a second.  Going to lift for an hour.