Running

9.50 in 1:16:13.  8:01 avg pace.  Ran the short cemetary loop.  Really good weather this morning and I just took things nice and slow today.  Lots of hills throughout the run, and my legs are still a bit fatigued from racing on Saturday.  Only run of the day as I would like to try and do some form of a workout tomorrow morning.

2 mile warm-up.  Stopped and stretched for a bit.

4 mile tempo at marathon pace (between 6:40-6:50).  Splits: 6:27, 6:30, 6:30, 6:29.  The entire route is pretty much flat and I knew I needed to hit the first mile or else I would get disappointed.  My splits were more like half marathon pace for me.  The first two were a bit uncomfortable, but then I started feeling good.  I have a hard time motivating myself to do tempo work in the early mornings, but I think if I could have slowed myself down to marathon pace that I could have done a longer tempo.  Good workout for me today though.

Cooled down with 3.15 miles to get back home.  I was almost cold during the cool down.  Great weather this morning.

Bruise on top of left knee is a bit bothersome.  I nailed it against an end table a week ago Monday.

PM 5.85 in 46:52.  8:01 avg pace.  From jr. high out towards Willow Park.  Nice and easy.

7.25 in 56:26.  7:47 avg pace.  Went out towards the old church and a little bit towards the freeway.  Came back via 1100 West.  Felt better than anticipated.  I usually have a really rough time the morning after an evening run.  Still great temperature this morning.

12.25 in 1:36:37.  7:53 avg pace.  Medium cemetary loop starting at 5:15 am.  Ran the first 5 miles in the dark, which I really like.  Some good hills for the first 4-5 miles and then it levels out and then I get a little downhill.  First 5 miles were all over 8 min (mile 5 was over 9 because I stopped at the water ftn).  Most of the miles after that were in the 7:20-7:30 range.  Legs feel thrashed right now.  Left knee is sore.  In fact, left leg is sore.  Good run for me on a weekday though.

6.0 in 47:34.  7:56 avg pace.  Standard route with a couple of laps around Wines Park to get me to 6.  Hopefully by taking it easy today I'll feel better for tomorrow's long run.  Hoping to go 20 up and down Provo Canyon.  Left leg is still giving me some problems.  Knee is sore, but it feels like I have a knot in my left calf and that it pulling on my left hamstring.  Will keep an eye on it.

20.0 in 2:36:12.  7:49 avg pace.  Started at base of Provo Canyon and was planning to run 10 up and then back down, and hopefully have a "fast" finish (maybe the last 5 or so faster).  Everything was slow going up.  Hit 5 miles at 42:14 and then hit 10 at 1:24:22.  This was 8:26 avg and there was some good climbing going up South Fork.

Started back down and there were lots of people out, which I like.  Took it easy coming down South Fork.  Saw a moose off to the side of the road.  I hit the next 5 miles all around 7:30.  Split for 15 was 2:02:13.  8:08 avg pace.

Then I hit a good groove.  Next splits were 7:03, 6:57, 6:42, 6:42, 6:31.  I got lucky here.  Sasha and hit 2 guys came flying by around my 17 mile mark.  I tried to keep up with them, but couldn't do it.  With about 2 miles left I realize that one of Sasha's guys had dropped back.  I was catching him and finally got him with about .75 left.  His name was Mike and we talked until I finished up.  He definitely made me keep the pace up.

Good run for me.  I ate aweful yesterday, but I didn't bonk on the run today.  My legs are through for the week.  I feel like I'm teetering on the edge of maybe having some problems with my left knee and my feet.  This is the most mileage I've done in one week I beleive.  I will scale it back next week a bit and hopefully run well at Hobble Creek next Saturday.