"If we don't suffer enough we won't remember it."

4 miles avg 7:05 pace with two sets of 20 burpees on the run.  The 70 burpees I did last Monday left me sore so I'm going to work up to doing 3 or 4 sets of 30 a little slower.

10 miles with 5 x 1200 meter intervals and about 600 meters recovery.  Melanie and I did these on the road.  The 1st, 3rd and 5th were going one way on the same stretch every time, and the 2nd and 4th were going the other direction along the same stretch.  Paces for the 1200's were 5:47, 5:55, 5:51, 5:56, 5:51.

Started at Vivian Park and ran 3.5 miles "warm-up" up South Fork avg 7:42 pace which didn't necessarily feel easy.  Started up South Fork with Melanie, Melody, Emily, Josse and Rebecca.    Then we headed down the canyon for a 12 mile downhill faster pace run.  Melanie, Melody and I kept up a 6:20 overall average on this part until mile 10.  I was doing ok until about mile 9 when my legs became very tired.  Melody left us and headed back to her car at the mouth of the canyon at mile 9.5.  At mile 10 I stopped running and said, "I need to reevaluate this."  I didn't think I could go 2 more miles.  I said my legs felt like the end of a marathon and Melanie gave me a good pep talk, "It's only 2 more miles...you can't quit when your legs are tired at the end of a marathon... you want your 2:54:45 don't you...etc."  I did the 2 more miles, but they were at a 6:30 pace instead of 6:20.  1.75 of it was continuing South on University Ave with a slight downhill and the last .75 was heading back up north.  Finished with a 6:23 overall average for the 12 miles.  We stopped three times to drink on the 12 mile stretch, again when Melody broke off , and for my mental breakdown at mile 10, but we kept them short. 

I really need more sleep and feel like a broken record as it seems like I say that every week.  Last night I went to bed @ 11 p.m., but didn't think I had even fallen asleep when my husband got home at 12:15 a.m. from being up at scout camp.  Then the carbon monoxide detector went off at 4:20 with a low battery and I didn't go back to sleep before my alarm went off at 5:10 a.m.  Four hours just isn't enough for me to feel good.  I'm happy I finished the run though, and that I have a good training partner to push me.  Thanks Mel! 

4 miles avg 7:21 pace.

16 miles.  I ran 8 miles with Emily at avg 6:56 pace, then my husband, Brent, came with me on his bike for 8 more avg 7:02 pace.  I drank some orange juice before I left the house, but didn't take anything with me on the run, just had water from the fountains.  About 2 miles from the end I felt my blood sugar level getting really low and wished I had taken something.