Running

AM 15 in 2:03:44 (8:14).  Ran up to Smith's Mktplace and back with some extra added on to get to 15.  Really, really slow for the first 9-10 as my body was working out some stiffness.  I felt really good last week up until Friday/Saturday and then my body felt aweful.  I'm hoping this week goes better.  No run until tomorrow afternoon as I'm off to Montana.

PM 8 at just over 8 min pace in the afternoon because I was in Bozeman in the morning and didn't have time to run.

AM 10 in 1:10:37 on the JRP with Matt, Scott, Chad and Mike.  Did 5 miles and then started what was a small tempo.  Splits:  6:33, 6:23, 6:33 and then I jogged it in the last two miles.  I did not feel good at all during the tempo and pretty much came to a complete stop around 3.25 just to regroup a bit.  Overall, not a bad run though.  We were in the rain most of the time.

AM 9.15 in 1:18:12 (8:33).  Very slow recovery run up 300 and West and back with Mark and then I added a bit on at the end.  Rained the first 2 miles.  Legs were not good the first 4-5 and then gradually started feeling better.

AM 5.15 slow miles.  Standard route with Mark for the first 1.5.  

AM 20 up and down Provo Canyon starting in the Riverwoods just after 5:30.  Did the first 10 with Mark and then I tried to push the pace for the next little bit to get some quicker miles in.  So I don't forget, splits for 12-18 were:  6:46, 35, 50 (dropped my gu and had to stop and get it), 35, 35, 21, 32.  My legs and body have been feeling beaten down for the last 2-3 weeks and today was no different.  Definitely a better long run than last Saturday.  Hopefully as I drp the miles as the race nears I will start to feel better.  20 in 2:33:56 (7:42).