Believe to Achieve

4 warmup. First a mile 8:58.  Then three in 24:21.  8:07 avg.  brief stretch.  Then joined jane though behind her on tm hard one.   8 x 3 min with 2 min rest. 8.6/8.7 last 90 seconds. Then 8.7-8.8 last min the faster same with all the rest 8.8-8.9/8.9-9.0/9.0-9.1/9.1-9.2/9.2-9.3/9.2-9.3.    Jogged at 6.7 mph 5.4 miles in 40 minutes 724 average. Jogged0.6 miles five min after done to get 10 miles even lol  8:48 avg 

10 with Melanie 😊. Out and back from art dye bathrooms. Chilly. Walked a couple minutes then jogged first mile. 10:31.uphil most of it.  Rest decent rest pace. 9:25/9:08/8:58/8:56/9:00/8:54/9:03/8:59/8:28 downhill.   Some terrific wind miles 7-9. Turn around was 1100 n canal parking /bathrooms  got water used bathroom  total stoppage time 5.5 min  entire run   Chilly air but greenery  looking nice !  1:31:29  we wore these parkas first half mile. Felt nice to block cold   

Out and back from Melanie's   Trail part at end.  Then turn around.  8:53 avg. 9:27/9:16/8:56/8:51/8:49/8:39/8:37/8:32.    1:11:10.   Met Brooke at gym.  Walked 13 min 9 percent incline 3.5-3.9 mph next to Brooke. Then three legs things then usual arm workout ten pounds.  Then abs.  Then home. Lunch shower. Back to physical therapy by vasa.  Then airport. Then traffic. Then target.  Then home   Then 8 min later Brookes shower at Linda's.  7-9.  Went over a half hour.  Myself Bride Linda COURTNEY Amber. Jenna Zoe Peggy sue Sarah ava Asher   Melissa Kristi. Christy. Hearther Brooke Shinobou. Brooke L.  Cinnamon.  Jill Atkinson. Jill Brimhall. Addie. Breanne. Claire.  Kim.  Vicky Stewart 

1:12:30.  9:03.75 avg. sore inner thighs from weights Amd phyisical therapy scraping and exercises.  My house to Kim's new area around by her house usual route but added on every street. Had to go to top of cul de sac and down past my yard a second. To get 8 exactly. Lots of hills.  Felt slow.  For the effort.  Used new coros watch  arrived yesterday :9:36/8:55/9:02/8:53/9:05/9:05/9:00/8:51.  Tight legs.  Hungry.  

Up and back Provo canyon with Melanie at 7am.  Started at River woods .  Head wind worse about mile 5 by avalanche.  Took pic of it.  Still getting used to watch so didn't stop it for several seconds at mile two.    Splits  955//937/911/924/935/906/903/back down got to just past Vivian park and the street on the side uphill with the homes ..never ran that road.  844/831/838/823/819/754/722.   Sped only the last 1.5 miles. Wore new used altra torins from ebay. Feel great. Total avg  pace  8:50     Avg up 9:24.  Avg down 8:16. Vacuumed for an hour.  Then got dress suit for dad for the big day. He looks sharp.  Light grey.