Believe to Achieve

TM at vasa. 

0.1 miles  change mills.  2 mile warm up 16:27.   

stretch.  right to 10 k 

start 7:13/7:08/7:03/6:58/6:53 and 0.06 miles at 6:49 when woman fell off her tm and her water botlle fell onto mine and opened and I nearly tripped on it but I turned around and she had fallen (at first I thought just her water bottle had fallen out of her hands onto my tm but she had actually fallen).  Stopped my tm and three people were already helping her and got a chair for her and called 9-1-1.  I don't think she hit her head hard but she was dazed about 65 years old.  Her memory was intact.  so six minutes later I finished my 10 k at 6:49 until about 0.6 miles and increased to 6:41 then to 6:27 for last 0.2.  This tm takes 20 seconds to get to pace so twice (because had to stop) about 10 seconds take off per time shown below.

35:50 for 5.06 miles (7:05 avg pace, if tm got to pace fast =7:01 avg)

7:53 for 1.14 miles (6:53 avg but probs more like 6:45)

43:43 total time = 7:03 avg :D

hamstring nearly gave up two miles into 10 k but shapened up.  felt strong. 

6.43 with Brooke.  8:55 avg. 

then 3.57 on my tm at 8:27 avg.  last mile picked it up.  started at 8:49 first, 8:41 second then sped up every tenth of a mile.

rest and work

9 easy.   4.5 up af canyon from caves, 10:06/9:11/8:41/8:49/8:39/7:55/8:17/8:16/7:57.   avg hr 158.    achy knees.  no umhphf.    1045  am !!! 72 degrees, 77 at finish.  5 min 5 seconds of stops. zero pushing it.  saw a memorial at mile 0.75  Noah Scribner??   who died in motorcycle accident on may 13.  I looked up any deaths in af canyon and that was last one.  17 years old.  Timponogos hs. senior.  sad sad.  I didn't stop bc I was confused why there was a shrine and the first mile is soooo steep.  avg pace 8:40.  

11 easy (but started to feel hard in the heat).  Left at 915 am.  Provo canyon to finish line and back.  5.6 miles!!!  stopped on way back at mile 11 and walked back to car.  Tar was put on the trail last week (started when i did my 20.5 mile).  I was very parched on way back so went into will's pit stop and got water out of sink and a couple of ice cubes for the last 2 miles.

8:50/8:18/8:10/8:03/7:56/8:06/8:26/8:22/8:25/8:32/8:36.  avg hr 156.  75 degrees when left 82 when back.    6 min 11 secs of stops (first stop was waiting to cross university at 0.2 miles to east side of road to follow course to finish).  Ran on sidewalk on way back.  300 feet gain/loss 

busy day at work and tmr same busy team of three 1/2/10