Long May You Run

4.65 miles am  38:14  ave 8:13

6.65 miles pm 54:52  ave 8:15 

4.65 miles am 39:17  ave 8:27  also ran 15 flights of stairs at the end of the run.

7.65 miles pm 1:07:57 ave 8:59  probably ran this a little faster by 2-3 minutes, had watch trouble.  The stair run in the morning really killed my legs, I struggled during the pm run, I guess that means the stairs are a good workout? 

10 miles Liberty park.  1:30.16  this was a difficult run, very tired, heavy legs.  Still hot outside.  9:02 ave

13.22 miles Murray Park.  Stopped after 3.72 miles for a bathroom break then continued.  9:06 ave.  Did not feel very strong.  2:00.12

10 miles out and back from home.  1:19.51  ave 7:59   This was a good run.  I was hoping I could do this run, 10 miles a marathon goal pace.  It was an overcast day, probably 80's, this had to have made a big difference.  I'm getting sick of running in the 90's.  I felt fast and strong today, haven't felt this way for a while.

10 miles  1:29.33  8:57 ave  felt pretty good, easy pace.

4.65 miles am 41:14 8:52 ave

5.15 miles pm 46:00 8:56 ave 

4.65 am miles 39:59  8:36 ave plus 15 flights of stairs

4.65 pm miles 39:22 8:28 ave  90°

4.65 miles am 44:15 ave 9.31

.63 miles pm 

6 miles behind the Capitol.  Nice run, cool temp, overcast.  Nice to be out of the heat

50:23.5  8:24 ave 

4.65 miles am 41:24  8:54 av

4.65 miles pm 38:49  8:21 ave 

4.65 am 41:51 plus 15 flights of stairs

4.65 pm 37:50

4.65 am 39:54

4.65 pm 37:54

4.5 am miles 40:53 9:03 ave

.63 pm miles

10 miles out and back from home 9:06 ave 1:31

6.15 miles 54:13 8:49 ave ran the 5k course on the University of Utah campus

4.65 am miles 42:24  9:07 ave

4.65 pm miles 38:23  8:15 ave

4.65 am miles 42:52

4.65 pm miles 40:21 

4.65 am miles 42:20

4.65 pm miles 39:21 

4.65 am miles forgot to start my watch

.63 pm miles 

3.1 miles  or 5K race.  This is a tough course, it's on the campus of the University of Utah so it's about a third uphill, a third downhill and the other third flat.  My time was 20:56 which surprised me because it's only 4 seconds off of my PR.  My 5K PR was set on a perfectly flat course 8 months ago, so it looks like I'm making some progress.  My goal was to be under 22 minutes.

The first mile 6:56 second mile 6:16 and last 1.1 7:47.  

4.65 am miles 42:29  9:08 ave

4.65 pm miles 38:38 8:18 ave 

4.65 am miles 41:19  8:53 ave

4.65 pm miles 37:44  8:06 ave