Running

14.75 in 1:56:43. 7:55 avg pace.  Ran the long cemetary loop this morning cause I have no work today.  This route takes me up into Highland for a while.  All I wanted was a longer, slower run to get the week off to a good start.  I felt pretty good for the most part.  Legs started to wear down around the 10 miles mark, but they held up better than I thought they would.  I didn't even catch the 8 minute guy until around mile 12.

Saw lots of people out running.  Stopped and talked to the Crack O' Dawn group of 6-7 for a bit and then saw Melanie B. from the blog and talked to her for a bit.

8.50 in 1:05:45.  7:44 avg pace.  Ran out towards Saratoga and connected up to the JRP and came back via 700 South.  Legs were sore, but was able to get into a good groove and cruise along.  It was cold.  I could have worn a long sleeve shirt and gloves and been good.

9.50 in 1:11:35.  7:32 avg pace.  Short cemetary loop.  I wanted to get in some good miles at just a bit slower than marathon pace.  Ran 2 easy miles and then did 6 faster ones.  Splits were 7:14, 8:06 (two brutal hills), 7:01, 7:25 (another hill), 6:50, 6:55.  Cooled down with 1.50 to get back home.

3.0 on tm in hotel in Burbank, CA.

5.0 in the afternoon after returning home.  Miserable run.  The heat got the best of me.

6.0 in just over 48 minutes.  It was about 8:05 avg pace.  Very tired and it was miserably hot and humid this morning.  Standard route with a bit added on in the middle to get to 6.  Hoping to run around 20 tomorrow morning.

20.0 in 2:33:00.  7:39 avg pace up and down Provo Canyon.  Same route as 2 weeks ago, but finished about 3 min 12 sec faster this week.

Perfect weather for the run.  Rained a bit the last 2 miles.  Tons of runners on the trail, especially on the way up.  I started about 5:30 am.  I wanted to take it a bit easy going up, but I wanted to throw in some surges to try and keep the pace more honest than I typically do when I climb up this route.  Hit 10 miles in 1:21:47 and was very encouraged by this split.  

Turned around and had to take a pit stop at 12.50.  Took it pretty easy coming down South Fork, but still kept a good pace.  Tried to stay relaxed and my splits just kind of naturally stayed in the low 7's or upper 6's all the way down to the car.  Last 10 mile split was 1:11:11 or 7:07 avg pace. 

Overall, a good run for me.  But to be honest, my legs were feeling it the last 2 miles.  If I had to do another 6.2 today I could have been in trouble.  Hopefully this is due to the two halfs in the last 3 weeks and another 20 miler 2 weeks ago.  I think the legs will come around over the next 3 weeks.