Believe to Achieve

2 miles warm up. 1 percent.  Starting at 6.7.  Picking it up last half mile. 
life fitness mill. 
10 x 400 at 10 k pace incline 3.5 percent.  6:58 pace /8.6 mph.  
10 x 400 down only I did flat 6:49 pace.  8.8 mph.  

45 seconds stand rest in between up and down. 
90 seconds stand rest between sets. 
walked incline 0.4 miles.  
ran  2 miles cool down.  1 percent.  

10 miles Birthday run accidentally posted on Feb 6 th Amber with me at vasa   830 am  

2 warmup.  17:58. 
3 at hmp. 7:13-7:18.  Pick up at end.  This tm takes in to account 20 seconds to get to pace and doesn't try to make it up.  So I do by increasing pace. Last part of second mile and all of third  mile was at 7:13. .  22:03.  Is best I got to get there.   Without sprinting the end.  
3 min standing rest.  
2 miles half marathon pace. 14:51.  7:25 avg. There again the 20 seconds to  get to pace.  Only I just picked it up last 1/4 mile by 0.1 every .05 miles til two miles. So if yiu take off 20 seconds that's 14:31. So 7:15 avg.   listened to church music of Brooke's from her mission and also Disney's long long song symphony.  Lasted three miles ! 
3 min standing rest. 
1 mile at 10 k.  7:10 on read out but had it at 6:58 or faster the whole time. So again take off 20 seconds.   6:50 ! 
two cool down. 17:26.   Did both at 8:34.  17:08 should have been but there 18 seconds more like ti get to pace since slower pace faster to get there. 
To get those 20 seconds x 2 ( made up for first one by going faster in the three miles so didn't need ti mentally add on here ) I just put tm at 8.8 x 68 seconds.  Time to get to pace (25 seconds ) and hold it 43 seconds. 

7 easy. Feb 6.   With Amber.  9:18 avg.  out and back on my old Provo river trail.   Started off Geneva road went past lake and in mud for 0.4 miles.  Weather nice. Wore shorts.  Calm before storm.   

7 very purposefully easy.  Slushy wet roads after very wintery weather yesterday my bday !  Opening mile 10:30.   Then 10:01/9:33/9:27/9:36/9:16/9:17.  9:41 avg.  felt awesome.  Listening to catchy spiritual songs. 

9 outside with amber.   Cold but not freezing. Some snow flakes.  Felt like I was at Brighton.  Out and back in our neighborhood felt great entire time.  9:07 avg.  

changed into shorts.  My stomach was bright red from cold.   Got to gym.  Started next 9 miles 25 min later. 
8 miles at mp.    Three at 7:41.   0 incline. 0.5.  1 incline.  For each mile. 
three miles 7:35 pace.  Same on inclines.  
two miles 7:30.  0 and 0.5 and 1 for last half mile. And pace to 9.2.  Felt great.  Avg pace 7:35 for Al 8.  60:40.   Tm slows for cool down at 60 min so had ti boost it twice.  
mine mile cool down 8:20. Pace.  But came to 8:39 with slow pace build up.  One incline. 

5 easy.  After being out on call and reading and finishing staff meeting on line. Fisher put away.  Vacuuming done yesterday.  A little this am.  Temple last night.  Provo city.   Troy and I going to all Utah temples this year.  Provo temple last time.  It is shutting down and being demolished soon.  
8:51 avg.  started 6.3 mph increased pace every 5 min or so. Ended at 7.2.  All at 1 percent.  Felt really good. Not really any tightness.