Running

Ran 6.40 miles in 47:51 with my brother Mark.  Started at our house and ran our standard route out to the trailhead near Saratoga Springs.  Legs still feel a bit sore from the marathon.

6.40 miles in 51:25.  Same route as yesterday, only slowed it down a bit today.  Ran with Mark, but he split from me after about a mile and a half to head back home because he wasn't feeling good. 

Lifted my chest and did some core stuff for about 30 minutes.  Ran 2.10 miles in 18:00 on the treadmill this evening.

Standard route of 6.40 miles with Mark in 49:51.  I definitely go faster when I run with Mark on this route.  Felt ok, but not great.

In the evening I went to the gym and lifted my shoulders and arms for about 35 minutes.

Went to the Lehi H.S. track this morning to try some speed work.

1 mile warmup

4 x 800 meters (3:16, 3:06, 3:00, 2:57)

1 mile cooldown

Total of 4 miles.  Probably took it a little easy on the first 800 meters, but I felt pretty good overall.

Ran an additional 4 miles on the treadmill at the gym after doing some core exercises.  Finished in about 33 minutes.

An easy 2.50 miles this morning with Mark around the block.  It was probably a little more, but we'll stick with 2.50.  Finished right over 20 minutes.  Legs were heavy and this was more of a struggle than it should normally be.  Tomorrow will probably run 16-19.

Got up and went to the Provo River Trail at the mouth of the canyon.  Ran up to where the trail was blocked, so we turned around to head out of the canyon.  However, we saw a big group of runners going up and we decided to turn around and follow them to see if they would go through the barricade.  They did go through, so we just followed them and let them pace us.  It turned out to be 5 or so people who are on the blog (Josse, Michelle, Adam, and I can't remember the rest).  It was nice to get talk with them.  They are fast and it looked like they were breezing through this run quite easily.  We split from them at Vivian Park and went up South Fork up to the first park.  When we got back to Vivian Park, we decided to run the road instead of the trail.  We got back to the cars and Mark went to work and I turned around and did an additional 5 miles I beleive.  Overall, we pushed the pace pretty good and I felt ok.  

 Total time was 3:07 and I think it was 20 miles.  Mark will map it out and let me know for sure.  We need to get the Garmin fixed or get a new one.

Lifted weights for an hour at the gym.