Running

15.35 in 1:59:55 (7:49).  Started at 5:40 and set out to go around 12 miles and average around 8:00 for the entire run.  Headed up 300 W. and then over towards the Smith's Mktplace and then back down around home.  Felt really good and so I just kept going.  It took me until around the 12 mile mark to catch the 8 minute guy, but then I picked it up the rest of the way.  One of the best runs I've had in a while.  Felt like I could go forever.  Weather was awesome.  No soreness at all from the race on Saturday.

6.70 no watch.  About 1.5 on my own and then Ryan and I did the standard loop.

6.75 no watch.  Pretty much the exact same run as yesterday.

PM 4.30 at about 8:15 pace.  Just an easy run beginning about 8:15. 

2.50 warm up as I ran to the track and then did 5x800 with 400 rests.  Splits were: 3:02, 2:54, 2:53, 2:58, 2:54.  Cooled down with 2.25 to get back home.  

7.05 in 56:19 (7:59).  Up Center St. and then up by the cemetery and back home.

13.15 in 1:38:59 (7:32).  Started just before 6 am and went up and down Provo Canyon.  Tried to keep things brisk on the way up and then on the way down I did 2 min "on" 3 min "off".  I basically just wanted to push the pace on the "on" segments and my "off" segments I was still right around 7:20s-7:30s.  Felt pretty good on the way up, and ok on the way down. Weather has changed since the last time I ran in the canyon a couple of weeks ago.

One week to go until TOU.  I backed the mileage off just a bit this last week, but I actually got 3 solid workouts in during the week.  This coming week I will back off quite a bit and hope the legs respond next Saturday.  Overall, I feel really good and confident heading into this marathon.