Believe to Achieve

6.5 x 2 miles  one pick up for 90 seconds to 8:20 pace

6.6 mph x 2 miles   pick ups for 2 min every 5 minutes x 3 miles to 8:20 pace

6.7 mph x 2 miles

6.8 mph x 2 miles  pick ups for 2 min every 5 min x 4 miles to 8:13 pace

6.9 mph x 2 miles   

7.0 mph x 2 miles   pick ups for 2 min every 5 min to 8:06 pace

7.1 mph x 2 miles   pick up for 2 min to 8:00 pace x 2 and  7:53 pace x 2 every five min

7 miles in 62:21 (8:54 avg), less than a min stop

reset tm

7 miles second set in 59:05  (8:26 avg)

total avg for the 14 = 8:40

worked 6/7/4b

worked 17/18/22

tried out new saucony endorphin speed 4  seem good

8 miles on tm at vasa started at 6mph so 10 pace eased up over 3 miles.  stopped and stretched.  did those 3 in 9:33 avg

then next five started at 6.7 mph ended at 7.3 mph for last half mile increased before that every 0.75 miles with every 8-9 min a min pick up to 7.7 mph x 3 then 7.8 mph then 8 mph for last one (one each mile) . 8:30 avg for these five miles. 

8:54 avg for the 8 miles :D

9:04 avg (with a two min walk).  Jessica's avg with stopping watch for walking part was 8:56 avg.     The walking mile was 9:39.  Out and back from lehi murdock canal by the glass offices (Kathy's house)

8 easy with Amber (her first long run training day) from mouth of provo canyon (car at parking lot). Quite windy and cold at first.  Amber underdressed as usual.  Thank goodness she had her fuzzy gloves!!  We only stopped at turn around and me at icy spot under the bridge.  No risk taking.  And me once when I saw Julie e coming back up so had to "sprint" to catch back to amber.  two min total and a couple seconds.

9:39 avg

1 mile toward home and back (1/2 and 1/2) just passed soccer fields turn off.  

9:13 avg.

love my new running shoes- saucony endorphin speed 4s Sunny is the color. White with sunny yellow.  White helps me be glad there is not snow on the ground!  Thankful when the sun peaks at the end of a run.