AM - 21.5 miles. Emigration Canyon long run. A group of us met at SHP and ran up to the canyon via 17th/19th and Sunnyside. I ran with MarkP and Chad on the way up. Both of the ran very strong - Mark turned at the firehouse, and Chad get pushing all the way up to the hairpin turn. He kept the pace really honest and I was impressed by how he ran this morning. When we hit the hairpin it was time for some downhill tempo. The whole point of this was to do some climbing and then beat up the quads a bit on the way back down. Tempo was 15K in 48:18 (5:11 / mile average). Its seems fast but it really isn't - its a lot of downhill. I'll call these MP miles but aerobically they aren't really even that challenging. Thank goodness for Garmin speed checks or else I would have probably run that too fast. I hit the 15K mark back near SHP and then ran back home from there at a relaxed pace. I'm icing down my legs as I type out this entry, and in a little while Andrea and I are headed up to Zermatt in Midway for the rest of the weekend. I plan to soak in hot tubs as much as possible over the next 36 hours! Forgot to mention this earlier, but there was a dead bobcat on the side of the road about a mile up the canyon. Kinda cool to actually see a bobcat, but really sad that it got hit by a car. PM - 3.5 miles easy along the golf course at Wasatch Mountain State Park during a break from hot tubbing and eating.
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