Believe to Achieve

10 easy.  Murdock out and back by Lindon temple from 1100 north.  snow squals.  neck cold but got better.  supposed to be easy but picked it up last  0.4 miles.  158 hr avg.  legs felt little tired at mile 8.  last mile strong. 

9:13/8:40/8:13/8:15/8:15/8:05/8:06/8:08/8:10/7:48= avg pace 8:17

6 x   4 min on/ 1 min off/ 2 min on/ 1 min off.  

4 miles warm up.  start at 8:41.   Last mile start at 7:30 got to 6:36 I think.  1 percent incline last 1.4  miles.  Forgot to start at 1 percent.  32:18.  8:04 avg.

No incline.  6:44 pace/8:27 pace/6:44 pace/8:27 pace x 5.   cold water splash on arms and face and into mouth.  2.5 min.   5.68 miles (started with one min warm up, ended at 36 seconds cooldown).   7:08 avg.

last one same pace.  started with one min at 8:27.  1 percent incline after 0.2 miles. Forgot again.   8 min = 1.11 miles   7:06 avg.

cooldown until 12 miles = 1.21 miles    8:15 avg.

total avg 7:35 for 12.

10.

8 at 530 am with Brooke C.  talking made it go by really quick even at an easy pace.

8:47 avg. HR 150.  stopped at porta potty total less than 3 min.  35 degrees.

2 more on my own..  33 degrees as sun coming up per coros.  8:41 avg.  8:53/8:28,   HR no talking lol 148.  

8 easy easy.   hr 144.  9:17 AVG

a loop i did last july up to manila pond and around and up to murdock for 1/2 mile and down by timp temple and through lower neighborhood by kim's and home.   Rainy.  pretty wet all over.  lots and lots of worms.

comfortable steady pace, run by feel.

circus of a 22 miler.

met jane and bekah at macys. ran toward jane's then turned at freedom elem south to 9600 north.  ran east by angie's and down that new road and by the bathroom at the base and climb out to it.  ran on trail to mouth of canyon.  icy!!!  start was wet,  light snow fall and wind!!  kim picked us up at mouth (8.47 miles here).  Drove us to pine hollow.  LOTS OF SNOW!! but plows got some of it so it was SLUSHY ofen!! and slick in area.  Lots of snow piled on banks and at top.  Great pics I got.  Looks like January!! not march 7.  Ran down and back up tibble fork to second bathroom and back down to macys for 22.

 56 min of stops and driving and sitting in the car melting. 

avg pace 8:04.  avg hr = 156.  splits:  8:46 light snow and really wet on our feet and wind galore!/8:26 wind!!/8:29 half way through we turn south to side wind/8:04 heading east some tail wind?? we don't notice ha ha/8:04/8:10/8:24/ 9:04 heading up on trail lots of ICE! 8:41 purposefully slow on this down - slush mess with slick conditions/7:59 see nice and easy down :D to fork/8:38 going up to tibble/8:39 still going up/9:11 big climb up to tibble and slick parking lot, mile hits just before the steep down, I also turn head back up 20 feet, 7:24/7:18/7:47 lots of slush and unmotivated so I make a move to catch back up to them and able to go ahead so our avg the same :D/7:14/7:23/7:21/7:17/7:27 (head wind again)/7:33 (head wind).   

5 easy before work