Long May You Run

15.28 miles DesNews Marathon route.  Top of Big Mountain to Hogle Zoo.  8:48  ave pace.  Total time 2:14:27.  Ran the route with my nephew.  Has a good time and a good run.  I had a quart of chocolate milk and a pp&j sandwich for each of us at the finish.   That chocolate mike was sooooo good and sooooo cold, I easily would have paid a $100.00 for it.  Good day to be alive and healthy on the planet.

6.15 miles 53:46 8:45 ave.  Nice hot, dry day 95°.

4.65 miles 39:36  8:31 pace

No 4th of July race for me.  I went on a bike ride.  No traffic at all, beautiful late morning ride.

6 miles out and back from home.  rained all day, went out for a run right after it stopped.  I wanted to run in the rain, because I forgot what it felt like, but it just didn't work out that way.  It was very humid, at least for around here.  53:10  8:52 ave.

9 miles 1:16:24  8:29 ave.  Liberty Park 95° wood chip trail.  Nice hot day, tough to go 10 miles in these temps and 9 was plenty tough.  I sure enjoyed the fountain in the southeast corner at the end of my run.  Bee sting on my second toe, one of the hazards of running in Crocs.  A few times I jumped out the chip trail and ran along the grass next to it.  I must have scooped up a bee into one of the large vents along the front of the shoe.  Everything is fine now, no negative results.  At first, I thought it was one of the wood chips poking me but it persisted so I kicked off my shoe there was a bee glommed on the end of my toe stinging away.  

6.15 hot afternoon miles 

4.65 am miles 40:42  8:45 pace

6.15 pm miles 55:31  9:02 ave pace hot day 101° 

4.65 am miles  43:01  9:15 ave pace

4.65 pm miles 41:55  9:01 ave another 100° day 

4.65 am mile

4.65 pm miles.  Can't remember which Crocs I wore so I'm leaving out the shoe miles.  These runs were incredibly tough for me, like one of, or possibly the most difficult runs in a long long time. 

4.65 miles

11.4 miles 1:42:26  8:59  Ran the lower route of the DesNews marathon with my nephew.  Cool day, about 70°, no sun.  Perfect running conditions for this time of year.

4.65 miles 39:44  8:32 ave

4.65 am miles

4.65 pm miles 

4.65 am miles

4.65 pm miles no watch 

Ride to farmers market, beautiful day.

I ran this race with my 18 year old nephew.  We ran it at his pace and he did very well.  Perfect weather for July 24, cool, overcast and a little drizzle of rain for a few miles toward the end of Emigration canyon.  I was very worried about what kind of shape he would be in once we got to the last 6 miles.  He held up well, maintained a strong pace through mile 25 and gutted his way through the last mile, which damn near killed him but he did it. The last mile was about a 9 even but we where pulling 8 to 8:30 from about mile 19.  18 year olds hold up pretty well.  We ran the top of the race conservatively, I was holding him back to keep the splits no faster than low 8's in the steep parts and we took it easy going up Little Mountain.  I think we ran a smart race, he got a great time for his first marathon, finished 6th out of 11 in his age group and 139th overall.  I had a great time helping him through his training, running some long runs with him and pacing him through the race.  It's pretty much one of those big time family memories that will remain with me for the rest of my life.  His mom, dad (my brother)  and older brother ran the 10K and waited for us at the finish line.  Great day indeed.

splits

1  8:31

2  8:01

3  8:25

4  9:04

5  8:26

6  9:18

7  10:07

8  9:29

9  8:21

10  8:41

11  8:12

12  8:43

13  8:39

14  8:56

15  8:33

16  8:35

17  8:35  16 and 17 are averages, I missed mile marker 16

18  8:52  

19  8:18

20  8:18  19 and 20 are averages, I missed mile marker 19

21  9:05

22  7:52

23  8:48

24  8:28

25  8:30

26.2  10:47 or 8:59 ave pace 

4.65 slow afternoon run, legs pretty sore but not bad. 42:41  9:11 ave pace

4.65 am miles 43:41  9:24 ave pace.

4.65 pm miles  42:50  9:13 ave pace  I'm very sore and should not be running twice a day but I kind of had to.  I will probably not run for a few days.

6 miles out and back from home 52:00  8:40 ave