Believe to Achieve

4 warm up. 8:22 avg.  started at 8:57 increased every half mile by 0.1 mph to two miles then increased every 0.2 miles for the next 1.6 miles then increased every 0.05 miles by 0.1 miles so by end was at 8.7 except i moved it to 9.2 mph for those 20 seconds.  

potty and water.

1.5 min jog, 1.5 min speed  x 10

started with 1.5 min jog then first 3 at 9.5 mph, next three at 9.6 mph, next three at 9.7 mph. last one 9.8,9.9,10 mph for 30 seconds each for the 90 seconds.  

jogs at 7.5 mph. 8.27 miles.  

8:20 to 7:40 for last 1.73 miles for an even 10 miles  ,  8:18 avg (took pics of time)

met carley training for uvm. we talked a long time. 

Up/down total 8 miles from caves in 18 degrees.  Very cold frozen toes.  10 pace felt like 9 first mile.  But I considered turning back only for 20 seconds   Then did not stop until mile 4 for 25 more seconds. 9:54/8:53/8:30/8:23/7:08/7:00/6:57/6:24 !  7:54 avg. not sure but felt strong last mile.  Numb to any possible pain. 

31 to 34 degrees around neighborhood.  ran inside to see if amber texted about needing a ride.  3 min 50 seconds.  so warmed up all over again.  easy run   9:03 avg   first mile 9:35, last mile 8:34.  heart rate 146.

22 degrees.  murdock canal at 733 am.  surprised by snow fall and snowing entire run.  canal had over an inch and 3 by turn around.  effort there last few miles but snow like a spring board in place.  8:07 avg.  

started at parking lot and did the loop up and over to the 7 mile marker.  ran until marker past eternal fountain.  so just past 8 miles.  

1 min 30 seconds of stops only.  road crossings tricky but went smooth.  slick but did not slip.  

844/813/758/755/757/758/803 (down hill but i guess north west wind at 6 mph effecting me??/818 (uphill past the water)/802/815 (out of canyon)/805/800/800/809/810/804. winter wonderland!! lots of foot prints on way back.  several groups opposite direction each time.  liked having my own prints on way out (except provo canyon had a lot too).  eternal water stop 45 seconds.  35 seconds to stretch at 13.5 miles.  tiny pull in left quad!  stretching helped.