Long May You Run

10.36 miles  1:37:04  9:22 ave.  1 mile barefoot on pavement.  Could have easily added more, so I will next time.  Nice easy, relaxing run after yesterday's pounder.  Beautiful morning run.  I could use a month of weekend mornings.

6 miles easy on the track, last two barefoot..  56:51  9:29 ave.  Extremely sluggish at first, very hot.

4.65 am miles 39:56  8:35 ave pace

12.08 pm miles 1:58:07  9:46 ave 5r slow pace about 10:30 for those 5 miles.  B street route plus one mile up City Creek 

4.65 am miles 41:268:55 ave pace

12.65 pm miles  8 miles of this on the track, 2 of those 8 barefoot.  1:51:46  8:50 ave pace.

overcast most of the time.  a very nice change from the heat. 

4.65 am miles 41:18  8:53 ave

12.65 pm miles 8 miles on the track 1.5 barefoot 5r 

4.65 am run, no watch.  I'm very relieved to not be running this afternoon.  I'm beat.  I soaked my feat in ice water for 20 minutes.  They feel great!  

ran an 8 mile progression on the track.  Total time 1:02:27  7:48 ave.

9:16  8:26  8:27 7:40  7:42  7:15  7:07  6:35

the I did 2 miles bare foot as a cool down. 9:14 and 9:15

Nice little run to cap off the week. 

13.42 slow easy miles.  Started the run at 6:40am.  Very very cool, in fact, the first mile I would describe as cold.  What a feeling!!  Had no desire to run hard, just nice and easy.  I ran behind the Capitol and along 11th avenue.  On East Bonneville Blvd. a four point buck crossed the road right in front of me.  Wow.  I've seen dear down this low in the winter, and it's always does and fawns, never a buck and never in summer.  What a treat.

2:06:38  9:26 ave pace 

6 easy, slow miles r

6 am miles, watch malfunction, no time, but it was fast.  Train parked across the RR tracks, had to run another route n the fly and still make it to work on time.

12.08 pm miles 1:49:11 9:02 ave.  B Street route, 1.5 up 11th, E & W Bonn Blvd, 2 miles on the track barefoot. 

4.65 am miles 40:32  8:43 ave

13.08 pm miles 9:06 ave  B Street route, E & W Bonn Blvd & 11th ave.  This run turned out to be very difficult today.  Tough run today. 

4.65 am miles 8:48 ave 40:54

15.08 pm miles  9:36 ave 2:24:53  slow and easy.  B Street route, 11th ave E & W Bonn Blvd, two miles barefoot on the track.  I ran this nice and slow.  Yesterday really kicked me hard so I kept todays pace slow and easy. 

5.21 am miles no watch.  very tired and beat up.

10 miles out and back from home.  Nice and flat, 85°.  1:23:43  8:22 ave.  I was a little surprised at my time today.  I thought I was running 9's.

12 miles on the track.  Ran a 10 mile progression with a 2 mile barefoot cool down.  Beautiful late summer morning.  Enjoyed every second of it, don't have too many of these left.

10 miles 1:22:04  8:12 average.  Splits 8:46  8:34  8:36  8:32  8:31 8:23  8:11  7:57  7:43  6:51

Not too bad considering I just finished a 90 mile week, my highest mileage week to date.  My body seems to be handling it well.

2 mile bare foot cool down 9:30  9:39 

4 easy miles r

5.21 am miles 44:42  8:35 pace

 12.37 pm miles  work to Liberty Park, 4.5 miles in Liberty park then back home.  3r

6 miles am,  49:26  8:14 ave

 13.57 pm miles  6r miles Liberty Park, 9:37 ave then home.  8:20 pace home, 52 minutes 6.24 miles.  the extra 1.33 is from work to liberty park.

6 am miles 51:55  8:39 ave

13.87 pm miles  6r miles in liberty park then home  8:50 ave pace home, 6.24 miles

5.65 am miles, no watch.  Legs are taking a pounding.  I'm happy to not run on Friday afternoons.  I'm beat.

Had to get to 80 miles for the week.  Did a quick out and back from home.  Thought I'd be able to get in 10 to 13 today.  No such luck.  Busy, productive, fun day!

6 miles r

3 miles race course route.  Figured I ran it at about 7:30 

6r miles on the track.  Forgot my running gear so I just ran 6 slow miles on the track barefoot.  felt great.  The barefoot running seem s to get rid of a lot of little aches and pains in the lower legs.

5.65 am miles 48:38  8:36 ave

15.15 pm miles  6r  8:50 pace except 6r @ 9:45

5.5 am miles 48: 17  8:33 ave

11.65 pm miles 4.5r liberty park 2.5 miles on the track.  all flat

This race was a lot of fun.  I wish there were more midnight races.   Very well organized, looking forward to doing it next year.  The first mile is a steep uphill, the rest downhill.  I don't think the miles were marked on the course but it didn't matter.  I don't really do any pacing for a 5K, it's just hammer down the whole time.

20 miles, out and back from home, flat route.  Planned on a 10 mile easy recovery run since I raced a 5K Friday night.  Once I set out I figured I'd maybe run two full hours slow which would have given me about 13 to 14 miles.  I was feeling pretty good and did the first 5 in 42:53 which was an 8:35 pace.  I planned on going at least a mile or two more, and then something rather surprising happened.  

The next part of this run is at least a half mile from the first 5, which I have marked, to the Legacy Highway bike path, which is marked.  I'm starting to feel even better now that I'm 5.5 miles into my run.  The next mile I go 7:58, then 8:00 and I don't feel like turning back, I want to stretch this into about a 16 miler.  Next mile 7:58 and no way to I want to turn back, I'm starting to get a nice little runners' high going.  Now I can't hold back, feeling light and strong.  I'm ready to turn this into a 20 miler.   I go 7:33 and I'm higher than a kite.  I know I can hold this pace coming back and I'm very excited to do so.  I've never done a 20 mile training run this fast.  I don't know where the strength is coming from.  Maybe all this hills and 90 degree days are starting to pay off on this relatively cool Sunday morning.  Next mile, 7:37, still higher than a kite and headed back.

Wow, 7:20, what am I doing?  My marathon pace is 7:56, am I in over my head on this run?  ... Sure doesn't feel like it.  7:26 and  7:19 follow.  I'm back to my half mile gap where I start the five miles home.  Each individual mile is not marked so I'm not able to check my pace but I'm still confident I can hold it.  I figure I need to be back home in about 37-38 minutes to hold at least 7:30 pace so I start pouring it on.  Holding this pace on a 20 mile run would be incredible for me.  Feeling great but having to work hard, it feels like I'm hanging on.  I finish the last 5 in 35:40, a 7:08 pace.  I'm feel like I'm on top of the world.  What a run!  

Great day to be alive.  I don't know who to thank, but I feel like a need to thank someone?  I cherish everyday on this planet.   

6r easy miles  56:06  9:21 ave

5.65 am mile 48:20  8:33 ave

10.38  pm miles  6r 9:23 pace