Catch me if you can

Very easy miles down to trail and back.  Average pace 9:32.

Met the BBK's at Bingham.  Warmed up for 4.5 miles with an average pace of 9:08.  Then we did some track work.  We ran a 400, 300, 200, and 100 with the same amount of recovery between.  We repeated that again, but I had to leave before we finished.  Average pace for the track work including recovery was 7:54. 

Average pace 9:13. 

Bet the BBK's at the church by the Lampton View Hill.  I got there a late.  I was able to get in  a 1.6 mile warm up by myself.  When everyone got there, we warmed up for another mile.  Then we ran 2 X 2 mile tempo runs with a lot of hills in them.  We recovered after each.  Average pace for for the last 5.4 miles was 8:19.  

I ran from the gate all the way to the end of the trail and back after my kids went to school.  Average pace 8:32.

I met Michelle, Jody and Lisa in Bluffdale to run the 5k and 10k courses.  We ran the 5k pretty slow with a 9:07 average pace.  Then we did  the 10k a bit faster.  The first few miles have some steady uphill.  It's worth it when you get to run the last three miles downhill.  I felt really good at the end.  Average pace for the 10k was 8:18 (51:32).  We cooled down until we hit 10 miles.