Believe to Achieve

from campsite 13 granite flats to just past the fork in af canyon and back up.  killer 7th mile.  Was very humid.  Began to rain after I was done. But warm.  8:51, 7:35, 7:17, 7:02, 8:48, 8:27,10:03 (for a while of this mile it showed my pace as 12:13!!), head wind too!! 9:15 first part up last part down, like first mile. Only very winded from the mile before! avg pace 8:25.  packed up as it began sprinkling. Good trip. Miss it already!  

8.12 miles. 430 am sharp with Brooke c.   8:47 avg.  drizzling   Wet and humid.  Nice run.   Potty x 2. Out and back.  To discovery and then 2000 north ? To 1300 west up to Kim's neighborhood but west throgh new neighborhood to turn church down to light and reverse  route only went straight across from Kim's neighborhood over to 600 west and down. Back to discovery.  9:12/9:01/8:33/8:39/8:47/8:45/8:41/8:31.  HR avg 147.  Easy run. Felt great.  Back 5:44 am. Put on call. So did weights in basement.  12 pounds and 15 for bench press and rows.  2 sets of 12.  Also did 10 pounds for triceps pull backs. Focus on form.  Extremely sweaty.  So humid.  Dripping sweat. Realized suppose to start a mid week 12 miler and with me working Saturday I have to fit it in early in week.  So... ran 3.88  more miles on tm.  Would have been better outside but wanted last two faster.  So last two 6:48 avg.  (0.2 at 6:40 felt too fast on my tm too bouncy it is so potty then finished at 6:49 for 1.6 miles.  Last 0.2 at 6:40.    Held on at times ti catch breath.  Legs felt good.  Just long weekend working out and camping. Avg for last 4 miles=7:33.  Started at 8:34 increased every half mile by 0.1 mph. Until 1.8 miles. Then at the 9 mph. Til 2.  Potty as above. 

Ate too much sugar yesterday at work.  Very lemony frosted sugar cookies. Woke achy and gross.  Dragged myself to the gym.  
warm up 0.5.   Potty.  Warm up 2.5 miles 8:21 avg.   1 x 800 at 6:15 pace which was not easy    And refused to do another    Next o decided ti do 5 miles down but decided to stop at a 5 k   Mind not in it    5k was 20:38   -2 percent    6:39 avg    9.0 mph except last 0.2 miles was faster   Then figured I needed some max vo2   Ran 10 x 1 min on /offs   3.2 miles in 20 min only I ran only half of it - did standing rest in between   Well 9.5 min standing rest   10.5 running   1-1:24   3-4,5-6,7-8,9-10,11-12,13-14,15-16,17-18,19-20  Last four I increased th 9.8 mph    Last three for half of it       6:15 pace for  1.5 miles  

Out and back.  Up usual five for my 20/21 milers. But turned up by Deerfield elementary and on to trail across from there up that hill out of trail and back on following toward lone peak hs but instead got on road there and went to the church at mouth and continued a mile past there and on ti trail for 0.12. To nine and back. 
9:36/9:25/8:29/8:24/8:27/9:01/8:47/8:28/8:22/7:54/7:59/8:18/8:03/7:55/8:13/8:23/7:55/. And 7:18.   8:24 avg.   no fuel.   8:36 min of stops. Two construction.  Two pipes by park. There and back.