Believe to Achieve

6 15 AM walked with Laura Hale for an hour, 3.75 miles We had a great conversation and a great time  My left back was hurting a little bit, so the walk was nice Then I changed shoes And I was going to do a loop outside but decided to stop at Vasa so 2 miles to Vasa and I ran 4 miles there in 31 minutes and 47 seconds first mile was nine minutes last three were under eight felt really good.  Then I did upper body in a little bit of Abs  Then I ran home 2 Miles Pretty hot on the way back   907 average for those for outside last mile 837 1st mile, 935

For Reference some minor pull from my right hamstring tried hard not to over stride. 

Out and back 1100 N. Canal past Lindon Temple, and back. 8:32 avg.   started really slow. 

3 easy walking miles  15:29 pace. Left back by sacrum bugging and left knee at times.  

9 easy easy. First mile 10:30 pace.  Went on Canyon Road to the very top passing the fire truck building in Cedar Hills taking the next left after the church heading through the trails going through Cedar Hills and down back to my house via silo Road.  910 pace

Cottonwood family practice to a mile beyond the mouth of Provo Canyon back to Cottonwood family practice then on the trail to go past Geneva Road a mile.  8:42 avg.  stopped total 10 1/2 minutes.  To put water down on Trail. Emergency bathroom break at Will's pit stop gas station At turnaround at mile five At the car waiting to see if Amber is going to come to put my phone down in the ground at mile 11 at the turnaround at mile 14 by my old house on the trail.  Water break at mile 16 1/2 just feeling really hot.  Again to get my phone out of the ground.   Looks like I was pretty efficient. That's not a lot of time.  Left hip was hurting when I got up in the morning so I use the massage tool. It was a key at the beginning and then stopped during the run.  I used in the river for 13 minutes met Emma and Abarro From Columbia.  Training for the Berlin marathon the week before Saint George