Long May You Run

4.65 miles slow and easy.  no watch.  ate too much food today.

16 miles from track to the top of city creek and back.  2:31:38  9:21 ave.  Ran with my nephew, getting him prepared for DesNews.  Perfect day, City Creek is beautiful, felt like a summer day.  We each drank a quart of chocolate milk and ate a peanut butter and jelly sandwich right when we finished.  It doesn't get any better than that!  

4.65 miles no watch

4.65 am miles 41:31  8:56 ave pace

4.65 pm miles 37:52 8:09 ave pace

4.65 am miles 37:50  8:08 ave pace

7.1 pm miles 1:01:33  8:40 ave pace, B street route 

4.65 am miles  40:37  8:45 pace

10.1 pm miles 1:28:11  8:44 pace  B Street route plus 11th ave. 

4.65 miles no watch

7.1 miles 1:01:40  B Street route 8:41 ave pace.  Took the weekend off, ate ice cream, drank beer and took naps.  I was sure ready to run again, it felt good.

5.15 am miles 42:36  8:16 ave pace

10.1 pm miles 1:27:43  8:41 ave pace B Street route. 

4.65 am miles 37:50  8:08 ave pace

10.1 pm miles 1:29:42  8:53 ave pace.  B street route. 

4.65 am miles 39:14  8:26 pace

10.1 pm miles 1:34:44  9:23 pace.  yes, I was feeling this last double of the week.  This was a tough run today.  9:23 pace says it all. 

4.65 no watch.  I thought this run today was going to be a grind, but it wasn't.  Yesterday's afternoon run really kicked me hard but I bounced back pretty well.

4.65 miles, super easy.  A little sick today, almost left work early.  Had a busy, fun weekend, did not make any time for running.  Looking forward to bed.

4.65 am miles  42:57  9:14 ave pace

4.65 pm miles 39:19  8:27 ave pace   feeling much better today after going to bed at 8pm.  Didn't have the get up and go to add miles coming home, which would be the B Street route.  maybe tomorrow.   Lunges after pm run. 

4.65 am miles  8:40 ave pace

10.35 pm miles 1:35:16  9:12 ave pace.  It seems like I ran faster than that.  B Street rout. 

4.65 miles

Road my bike to the track, did some short hard running and road back home.  The hard running part was 2 x half mile at about 5K pace.  1 mile warm up, half lap (200) rest and half mile cool down.  My splits were 3:03 and 3:16.  My goal was 3:07 and I wanted to do 3 intervals instead of 2.  I don't know if it was the near 100 degree heat or fitness level that made me quit after two?

6.15 afternoon miles  53:11  8:39 ave pace  hot day, high 90's.  Loving the heat, good thing it's a dry heat.

5.15 am miles  43:29  8:27 ave pace

6.25 pm miles 54:20  8:42 ave pace.  15 lunges.   87°

4.65 am miles 8:46 ave pace

6.15 pm miles 53:06 8:38 ave pace  88°  20 lunges.

4.65 am miles  41:02  8:49 ave pace

4.65 pm miles 38:11  8:13 ave pace 

4.65 miles