Long May You Run

10 miles out and back from home  9:10 pace

6 miles behind the Capitol  8:58 pace

20 miles out and back from the Capitol to the cemetery.  2:51:59  8:36 ave

good hill work 

9.13  9.20  9.05  8.50  8.31  8.19  8.44  9.01  8.53  8.30  8.14  8.09  8.31  8.48  8.38  8.30  8.08  8.02  8.35  7.58

been trying to get a 20 miler in since Christmas, finally did it.  Even with a 20 miler, it was a low mileage week.  

5.15 am miles 8:52 pace

7.1 pm miles B Street route 9:08 pace  sure felt faster, nice run, feeling good.  It never lasts

5.65 am miles 9:17 pace, slushy snow, could not run fast but it was a workout.

10.3 pm miles.  B Street route to cemetery.  Slushy, icey toward the end, about killed myself running on the sidewalk on the north side of the LDS conference center.  It's very steep from main street to west temple on 2nd north, about 20 feet into the block the sidewalk was completely iced over. I lost control, could not stop or slow down.  I don't know how I remained upright but I did, I finally came to a stop.  I could not even walk down the rest of the way, I took the road the rest of the way down.  The funny thing is, I alway run down that steep block on the road but the road looked icy.  Bad decision.  My super ugly Boston jacket arrived yesterday.  

4.65 am miles

4.65 pm miles

I timed these runs but I'm not going to bother looking.  slushy snow, wore my trail "boots".  These things are great for this type of day but not something you can fly in.  difficult to to go longish too.

4.65 miles lots of ice, poor footing, clear air. 

14.1 out and back from home 8:28 ave pace.  warm, 40°-45°  nice to be out of freezing temps. I also enjoyed being in my A5 flats.  The road felt soft.

8 miles out and bac from home  8:23 pace.  felt good, wanted more miles but too much stuff to do today, grateful I got in 8.

no watch

6.15 am miles 8:58 pace

10.3 pm miles B Street, 11th ave, Capitol 1:33.01  9:02

I hope to duplicate this day Wed and Thurs.

6.15 am miles  8:48 pace

10.3 pm miles 8:56 pace  B Street, 11th ave, Capitol.  good feeling in my legs

5.65 am miles 9:00 pace

10.3 pm miles 9.09 pace  B street, 11th ave, Capitol.  Good miles this week, holding up pretty well.  my down hill and flat miles were 8:30-8:45 pace, the up hill miles were quite slow.

20.05 miles out and back from home.  2:49:53  8:28 ave pace.  When I started I felt like I would average about 8:45.  I just wanted to maintain that, didn't think it was important to go any faster.  at the halfway point I figured I kick it up a little.  I felt good, a little surprised I had decent strenght.  I felt strong enough to go a little faster and finish my 19th and 20th miles at 7:55 and 7:37.  That's good for me.  I tried Gatoraide gel block things, got them for free. I like them.

8.57  8.49  8.38  8.46  8.37  8.55  8.47  8.41  8.36  8.31  8.29  8.26  8.22  8.21  8.43  8.17  8.12  8.15  7.55  7.37

6.15 am miles 8:55 pace

10.3 pm miles  8:56 pace  B Street to 11th ave, cemetery, Capitol.

No running tomorrow, driving to work so I can make a dentis appointment in the afternoon.

6.15 am miles 8:55 pace

10.3 pm miles 8:56 pace  B Street, 11th ave, Capitol

5.15 am miles

4.65 pm miles  rough day at work, came straight home.

6.15 am miles no watch

I thought I would at least be as fast as last year, which was 20:39.  Course PR for me is 20:04 in 2011.  This is my 12th consecutive running of this series.

My splits were pretty even. it took me 6 seconds to get to the start line so my time is more like 20:56.  Being in the 20's makes we feel a little better.  

I was kind of hoping I would be much closer to my PR given the amount of training I've been doing.  I'm expecting to PR at Boston, so I guess I should PR EVERYTHING.  Probably not very sound thinking.  I could tell during the warm up I didn't have much juice in my legs.  I'm sure it's the two 20 milers I've done over the prior three Saturday's.

So, I'll keep training knowing it's the April 21st Boston Marathon that matters.  

Beautiful day, ran in what I call my warm shorts (knee lenght with short tights underneath).

6:42 (includes 6 second start) 6:47 and 6:51.  Last 10th was 42 seconds which translates into a 7:00 minute pace.

Halfway point I was 10:29 so I split the course rather evenly.  No regrets with pacing and effort, I could not have run this race any faster today.

61 of 333 runners 49 of 161 male 5 of 17 place  6:47 pace

8.5 miles on the track, enough has melted so I can get around it.  Yay!  8:44 pace

very slow pace, might have been 9:09

5.65 am miles  8:50 ave pace

4.65 pm miles  8:41 ave

5.65 am miles 8:33 ave pace

7.1 pm miles 8:54 ave  B Street, Capitol loop, home.  

9.75 miles on the track, half mile cool down.  8:13 pace

last 4 miles 7:47 7:37 7:39 7:39

20 miles on the track.  2:59:05  8:57 ave pace.

I knew I didn't have the strengh to hit a fast finish at, or near, or faster than marathon goal pace. I felt good hitting 8:45 to 8:33 the last 4 or 5 miles.  I'll probably put in the splits later.  This is my 3rd 20 miler. 

7 miles on the track 7:43 ave.  Nice little progression run 8:56  8:29  8:34  8:29  8:17  7:59

After logging 20 yesterday I felt pretty good.  

6 miles out and back from home.  9:12 pace.  Didn't feel like running but forced myself out the door.  Just glad to get this one done.  Nice clear, cold sunny day.

slow slog home.  Worked late, as usual on a Monday, glad it's done.  Time to sleep it off and hit it again in the morning.

5.15 am miles light snow and ice, wore my old clunky trainers

4.5 pm miles

4.65 am miles

4.65 pm miles  running very slow, like 9:30 pace.  I feel physically run down.  I'm just going to grind through it.

6.15 am miles 8:44 ave pace.  Finally felt good enough to run faster than 9:30 pace.  What a relief.

4.65 pm miles  I would normally run at least 10 but i'm still a little tired and I don't want to kill off my rest.  Racing Saturday, oh boy, I'm so excited.  (heavy sarcasm)

4.9 am miles   Race tomorrow, oh joy!  Looking at it like a hard run

.With the wind out, headwind in.  Ran With Paul Fulton (prlman) and we worked together on the way back, taking turns drafting.  Thanks Paul, you helped me improve my time over last year.  This was a fun way to run this race, working together with another runner makes for a rewarding effort.  Paul gapped me at the 6 mile point, i couldn't hang on to him any longer.  Fittingly, the stronger running took home the 3rd place ribbon.  Congratulations Paul.  I kind of hope the next race is windy too, I really enjoyed this.

6:48  6:51  6:46  7:04  7:02  6:52 1:26 (7:10 pace the last .2)

Ave pace 6:53

5 easy miles on the track 8:57 ave pace.  Put on the Crocs for the first time in a while, felt nice to be back in them.  Will be wearing them more frequently.

no watch, easy run home from work

6.15 am miles  8:25 pace  felt strong this morning, 1st time in a while.

4.65 pm miles  8:47 pace  didn't feel as strong this evening, but I'm happy to be out of the 9-9:30 death pace.

20 miles at the track  2:39:51  7:59:55 pace.  Not often I do a 20 miles where the average pace is sub 8, so I didn't round this up.

I ran the last 8 miles pretty hard.  My goal was to run the first 5 around 8:45ish, next five would be a progresstion to 8:00 and then I would continue a progression over the next 10 reducing each mile by 5 seconds so my las mile would be 7:10.

Didn't happen, once I hit about 7:35 I couldn't go faster.  I had to work very hard to maintain that pace to the end.  The last 5 of this run was very much like a race, I had to focus, relax, push and "mantra" my way over those last miles.  One heck of a workout for sure.

8.45  8.23  8.24  8.25  8.29  8.08  8.10  8.05  8.01  8.05  8.00  7.52  7.47  7.35  7.38  7.42  7.37  7.36  7.35  7.33

4th 20 miler in this training cycle.

Beautiful day today, the news said 60° today, it was probably 50° when I ran between 9-11:30am.  Rain prior to my run.

3 miles on the track  9:41 ave pace.  My legs are ZAPPED.  that 20 miler yesterday really was like a race.

out and back from home 2:03:46  8:50 ave

4.65 miles straight home 39:25  8:29 pace

5.15 am miles  8:23 ave pace

4.65 pm miles  8:42 ave pace

4.9 am miles  8:34 pace

10.3 pm miles 9:34 pace  B Street rout, 11th ave, Capitol, home

this run killed me.  I felt very sick when I got home, couldn't eat, I though I was coming down with the flu.  I'm writing this the day after, I feel pretty good now.

5.15 am miles 9:06 pace

4.65 pm miles 8:49 pace

feeling much better today, I wanted to go 10 this evening but i'm still not quite right.

6.15 am miles 8:30 pace  finally felt pretty good

PR'd by 9 seconds.  I'me excited about this.  I had no reason to believe I had a PR in me based on my 5 and 10k performance.  I was frustrated about my 5 and 10k times because I thought my training wasn't a good as I thought it was.  This race is a real confindence booster for me.  I thought my age was outpacing my training and I was now on the inevitable downward slope. Maybe not?

Racing with Paul had a lot to do with my performance, we were together the whole way and I was inspired to hang with him.

6:55  7:00  6:55  6:52  7:02  6:51  6:53  6:52  6:47  1:59 (6:37)

This is one of my best races, I felt strong during the whole race.  I've never felt this way before and I've never had a kick that was my fastest mile (extrapolated).  

I took a GU at the halfway point, I've never done this before at this distance, I think it helped a lot.  (Thanks Paul, great advice)

6 miles out and back from home.  9:30 ave  Time to pile on the mileage.

4.65 miles 39:55  8:35 ave pace.  Breaking in a new pair of Crocs.  They are kind of slick and waxey, that will wear off soon.

6.15 am miles 8:28 ave pace

8.65 pm miles approx 8:45 pace, 4 miles on the track.

6.15 am miles 8:42 pace

4.65 pm miles  8:25 pace

6.15 am miles 8:25 pace

10.3 pm miles B Street, 11th Ave, Capitol, home.  I was way under dressed for this run.  If I had taken water resistent gloves with me this morning I would have been much better off.  I knew there was going to be afternoon rain, I don't know what I was thinking.  I ran strong trying to get warm.  I was in bad shape when I got home.  I had to cut this run short, I had planned 16 miles.

9:01 ave

20 miles out and back from home.  Very windy, wind at my back out and in my face coming back.  Even thought this run was very slow, it was a pretty big effort.  My legs were dead and I was running into a very strong headwind.  Slow miles, 9:50's kind of stuff.  Not an impressive run in terms of time, but it was a huge, long effort.  3:06:36   9:20 ave.

5th 20 miler

11 miles on the track.  1:37:55  8:54 ave pace

nice way to start the week.  Looking to log a lot of miles this week.  

long nasty Monday.  short run home.  Glad it's all over.

6.15 am miles 8:38 ave pace

4.65 pm miles 8:32 pace

feeling good.  no time for extra pm miles

6.15 am miles  8:38 ave pace

14.1 pm miles 9:10 pace B Street, 11th, behind Capitol

Over three hours of running today. YAY

6.15 am miles 8:54 ave pac

14.1 pm miles   watch problems, no time.  I did time a few of the mile splits.  uphill were 9:35 to 9:45.  I am very beat up and tired.

14 easy miles on the track  probably about a 9:04 pace

trying an epson salt soak in the tub.  Just got out, legs feel good.  I've never done this before.  I would be great if it takes some of the beat up out of my legs.  Got a haircut too, I look great!

16.1 out and back from home 2:26:37  9:06

epsom salt soak is a good thing. I soaked my feet before my run, it took most of the pain away.

4.65 miles

6.15 am miles

7.1 pm miles B Street short route, no watch today

6.15 am miles 8:33 pace

7.1 pm miles 8:47 pace B Street route, nothng extra.  Left work at noon to catch the basketball game on TV.  It's been a great day!

8 miles out and back from home about an 8:05 to 8:15 pace

Out and back from home.  This is my 6th 20 miler.  It might be my last until Boston.  I've never gone 24 during training.  I was planning a 20 miler but once I clicked off 9 miles, turing around after another mile just seemed too short.  I felt good, strong and light.  Decent pace considering all the pounding I've put myself through so far.  I could have run a little harder but I wanted to push through a few miles after 20.  Ave pace 8:21.  I planned a negative split picked it up a tad more from mile 20 to 21, then whatever that was my plan was to at least hold that pace to the end.  Worked out well, had a slight headwind for those last few miles.

8:48  8:34  8:44  8:43  8:23 8:43 (long mile) 8:27  8:23  8:19  8:20  8:26  8:29  8:24  8:21  8:17  8:07  8:22  8:20  8:43 (long mile)  8:16  8:06  7:58  8:03  7:43

3 miles on the track 9:49 pace, yikes.  My right calf feels like I have a hole in it.  Yesterday's 24 miler took it out of me.  Thought I could do at least 4-6 today, 11 would have been cool since it would have taken me to 90 for the week.  I stopped at 3, more miles would not have done any good.  

6.15 am miles 8:64 pace 

7.65 pm miles flat, 3 miles on the track 8:55 ave pace

6.15 am miles 8:42 ave pace

14.1 pm miles 9:12 pace  B Street, 11th ave past Popperton Park or whatever it's called.

6.15 am miles  8:51 pace

4.25 noon miles   approx 9-9:30 pace

6.15 am miles  8:38 pace

4.5 lunch miles 8:46 pace

11 miles out and back from home 8:38 ave  flat route

13 miles on the track 8:37 ave pace

4.65 easy run home from work

10 easy miles on the track 8:56 pace

21 miles out and back from home.  Last 20 miler until Boston.  My goal was to run for 3 hours at a pace a little under 9 minutes.  I'm at the end of my training and thought I was too torn up and worn out to throw down something faster.  I did that two weeks ago for 24 miles and it was pretty tough to recover from.  Once I got about 6 miles out I started feeling a little better.  At mile 17 I decided to run a progression for the last 5 miles.  I was surprised how much juice I had in my legs.  Before I started the run I thought that if I hit my marathon goal pace I'd pull every muscle from the waist down.  I was pleasantly surprised at how I finished the last 5 miles and it has given my confidence a boost. 

3:02:26

9.08  9.15  9.04  8.55  8.52  9.24 (long mile) 9.15  8.57  8.55  8.54  8.52  8.55 8.47  8.41  8.51  9.17 (long mile) 8.42  8.08  7.18  7.10  7.05

8:39 ave pace

10 miles on the track 1:28:54  8:53 ave pace.  After running 21 yesterday, I actually felt pretty good.  However, I was done after 10 miles, my legs got thick and heavy. 

14 miles Liberty Park.  The wood chip trail is just what my legs needed.  1:55:35   8:15 ave

Back to the wood chip trail at Liberty Park.  I'm amazed at how much faster I can run on this nice soft surface.  I'll probably run here tomorrow too.  1:22:47   8:17 ave

This wound up being a progression 8.43  8.47  8.42  8.36  8.26  8.20  8.12  8.05  7.41  7.16

6.15 am miles   8:44 ave pace

14.1 pm miles 8:50 ave pace, B Street route.  Usually this run is a painful grinder, especially the downhills.  I felt light and strong.  Probably because yesterday was light and I took sunday off.

5.15 am miles  9:03 pace

10.1 pm miles   8:58 ave pace B Street rout.  A little beat up from yesterday.

8:38 pace

9:09 pace

work to appointment, 1 mile on track, home

6.65 am miles 8:28 ave pace

14.15 pm miles 8:52 pace

this run tore me up, like I haven't been running much and then all the sudden decided to throw down 20 miles in a day.  Kind of troubling.  This run should have been easy, especially with two days rest over the weekend.  Well, from here to race day I doubt I'll do anything over 12 or 13 in total.

4.65 am miles  9:19 pace

4.65 pm miles  8:52 pace

beat up, legs hurt

9:02 pace

8.56 pace

watch trouble but I know my last two miles averaged 7:55.  I feel really good, probably because I didn't run Saturday or Sunday.  I wanted to run hard today but I held back, no point in doing that.  I think I might do a couple of marathon goal pace miles this week but that's about it.  Wore my A2s.  These are the shoes I'm probably going to run Boston in.  They have been sitting in a shoe box since I wore them last wich was Boston 2011.  These shoes were already a few years old prior to that.

5.15 am miles

4.65 pm miles  7:52 pace

Test run in my race day shorts loaded with jells and special flag.  Had to make sure my shorts would not fall down due to the extra weight.  I have a special small flag that I'm going to "whip out" and wave at the top of Hearbreak while I'm in front of the Boston College students.  I was so impressed with their level on enthusiasm in 2011, this is my way of showing some appreciation.  It's a Boston College Eagles flag.  I think they will be very excited.

5.15 am miles  8:15 pace

4.65 pm miles 8:34 pace

4 easy miles around Boston Common

My A goal was to run 3:09:59.  I really thought I could do it.  My C goal would be to PR, which is anything better than 3:17.  I thought for sure I would at least hit this.  B goal would have been anything close to a 3:09.  I should have added a 4th goal, BQ by more than 5 minutes, because I actually hit this one.

After mile 9 I felt very confident I was going to slam dunk this thing.  I felt like a hundred bucks, thought I was staying under controll, saving enough for the Newton hills and the downhill finish.  At this point, I'm one minute behind, which I liked, I was saving strenth and thought I would make it up later if I was still strong, and If I couldn't, it would mean I'm not over doing it. At about the halfway mark I knew I was about a minute and a half behind my goal tempo and I didn't feel like I would be able to make it up after the Newton Hills.  I was still okay, thinking sub 3:15 was in reach.  I did a lot of hill training so I thought I'd hit my paces through the Newton Hills and then throw down the hammer for the last 5 miles.  My legs were feeling a little heavy, but I thought the uphill running would maybe put a little life in them with the change of terrain.  Mile 14 and 15 I still lost a little time, 21 seconds over those two miles.  Mile 16 should be the fastest mile of the course, it's downhill just before the Newton Hills start.  I should have run a 6:49 but 7:11 was the best I could do.  I started to get concerned because I couldn't have done this mile any faster without over doing it.  I did well going up the first two Newton hills, still lost 23 seconds but the next mile concerned me most.  Mile 19 is a reprieve before the last two hills, but It didn't work out for me.  I lost 27 seconds on this mile.  Should have been a 7:07 and I did 7:34.  The last two hills I gave up even more especially up Heartbreak.  I put up an 8:21 which should have been a 7:47.  At this point I was almost 6 minutes off of my 3:09.  I knew a PR was probably out of sight.  My legs felt VERY VERY heavy.  I was quite surprised.  The Newton Hills kicked my but.  I think I needed to respect this course a little more than I did.  Being from a higher elevation and running hills that these flat head east coasters never dreamed of made me over confident.

Even with a PR possibly out of sight, I knew I'd still have a decent finish.  Things did get a little worse on my way to mile 23.  I had a sudden urge to "need a portapotty NOW" so I just veered to the edge of the road and cleaned out my shorts.  Very messy, lost my gloves but didn't slow me down too much.  I've been here before and it wasn't going to effect me.  Got myselt kind of cleaned up, next mile went okay.  Approaching mile 25 I filled my shorts again.  Oh well, no problem for me, took care of it, poured several cup of water through my shorts and off I went.  My shoes were soaking wet, so my feet were very heavy.  I still pressed on, chasing a PR but I just couldn't pull out any fast miles.  All in all, I'm happy with my 3:18:45.  I was 6124th out of about 31.5K that finished.

Perfect day for a marathon, it got warm, but not too warm.  It was certainly good for the crowd, and this race was as much about them as it was me.  I heard reports that there were a million people lining the course.  It sure looked like it based on what I saw in 2011.  The cheering was incredibly loud, if fact, it actually annoyed me for a moment but then I felt bad for having that thought.  The people of Boston and surrounding towns needed to get out and cheer, scream and yell, put last year behind them an show they have moved forward.  I was quickly un-annoyed realizing that this was not about me, it's about what was taken from these people and their need to come out and take it back.  I was honored to be in this race today.

1   7:43

2   7:14

3   7:09

4   7:06

5   7:20

6   7:20

7   7:15

8   7:25

9   7:18

10  7:24

11  7:30

12  7:18

13  7:29

14  7:19

15  7:36

16  7:11

17  7:43

18  7:50

19  7:34

20  7:56

21  8:21

22  7:14

23  8:25

24  7:53

25  8:15

26  8:08

26.2  1:44

Net Time3:18:45 Overall 6124/31931 In Gender5295/17575 (Male) In Division776/2919 (M45-49 Age Group)

4.65 mile run to work 8:35 pace, 1st run since Boston.  Felt okay, not great.

4.65 miles run home from work  8:09 pace  feel pretty good, legs got a little heavy 20 minutes in, but it's okay, recovering nicely.

4.65 am miles  8:18 pace

4.65 pm miles 8:17 pace

4.65 am miles 8:31 pace

4.65 pm miles 8:13 pace

run to work 8:40 pace

Run home from work.  8:08 pace

4.65 am miles  7:59 pace

4.65 pm miles 8:20 pace

4.65 am miles  8:27 pace

4.65 pm miles 8:08 pace

8:36 pace

8:21 pace

7:40 pace

4.65 am miles  8:05 pace

4.65 pm miles 8:00 pace

4.65 am miles 8:18 pace

4.65 pm miles 8:01 pace

More to come soon

7.06

7.57

7.14

7.12

7.14

7.19

7.33

7.17

7.26

7.25

7.39

7.30

7.36

7.24

7.39

7.23

7.22

7.04

7.18

7.29

7.25

7.29

7.30

7.52

8.05

7.55

1.45

this run hurt, I'm not going to run Tuesday.

4.65 am miles  8:51 pace

4.65 pm miles 8:39 pace

nice little running break.  back at it now

4 miles on the track approx 8:45 pace

8:38 pace

4.65 am miles  8:29 ave pace

4.65 pm miles  8:14 ave pace

4.65 am miles  8:20 PACE

4.65 pm miles  8:16 PACE

8:52 pace

4 miles on the track ave 7:32

8:41 ave pace  feet are getting a little tore up from two consecutive days in sandals.  Probably wont wear them again until Friday.

4.65 am miles 8:53 pace

4.65 pm miles last two miles 7:30 pace

4.65 am miles 8:51 pace

4.65 pm miles 8:29

4.65 am miles 8:16

4.65 pm miles 8:42

4.65 am miles

4.65 pm miles

4.65 am miles

4.65 am miles

4.65 am miles

4.65 pm miles

4 miles on the track 8:15 pace

4.65 am miles

4.65 pm miles

4.65 am miles

4.65 pm miles

4 miles on the track, hot day 98°  8:56 ave pace

4.65 am miles

4.65 pm miles  98°

4.65 am miles

4.65 pm miles  I'm tired, I think there is something wrong with me.

4.65 am miles

4.65 pm miles   It's frustrating feeling sluggish.  I want to race one of the races on the 24th but I think it would kill me off.  I want to run up and down City Creek and catch some cool air up at the top, but that would kill me off too.

100 degrees today, nice hot run.

4.65 am miles

1.35 pm miles

4.65 am miles

4.65 pm miles

4.65 am miles

4.85 pm miles

4.65 am miles

1.35 pm miles, starting to feel a little better, there may be hope.

4.65 am miles

4.65 pm miles 101°

4.65 am miles

4.65 pm miles

6 miles behind the Capitol.  8:38 ave pace.  I have not been here since before Boston.  It felt good to be back, I felt like a runner today.

nice run home in the rain.

4.65 am miles

4.95 pm miles

4.65 am miles

4.65 pm miles

4.65 am miles

4.65 pm miles

4.9 am miles

4.65 pm miles

4.65 am 4.65 pm miles

4.5 miles Liberty Park trail.  8:52 pace

10 miles on the track 8:33 ave.  

4.65 am 4.65 pm miles

4.65 am miles 4.65 pm miles

4.65 am miles and 4.65 pm miles

top of city creek

4.65 am 5.15 pm

4.65 am miles 4.65 pm miles

4.65 am miles 4.65 pm miles

4.65 am miles

7 miles on the track, 8:43 ave

bike ride from home, downtown, memory grove, aves, Uof U, top of Emigration canyon, back home.

4.65 am 4.65 pm

5 miles on the track   8:32 ave

13.2 miles up and down City Creek from Capitol.  1:59:30

1:05:35 to top 53:55 down

4.65 am miles and 4.65 pm miles

4.15 am miles

4.65 pm miles

4.65 am miles 8:39 pace

up and down City Creek

4.90 am 4.65 pm

4.65 am 4.65 pm

4.65 am miles

4.65 pm miles

4.65 am miles 4.65 pm miles

city creek canyon

4.65 am miles

4.9 pm miles

4.65 am 4.65 pm miles

Heavy rain, 1st two miles 12:38 6:19 ave pace, 7:41 last 1.1 mile.

Only mile #2 is marked in this race.  Last mile has a nasty hill.

4.65 am 4.65 pm miles

4.65 am miles 4.65 pm miles

10 miles out and back from home.  8:23 pace 1:23:51

4.65 am miles 8:46 pace

5.65 pm miles

4.65 am miles 8:40 pace

5.65 pm miles 9:02 pace 

4.65 am miles

4.9 pm miles

10 miles out and back from home, 8:36 pace

6 miles on the track 8:50 ave

8:28 ave on the track.  Didn't feel well, thought I'd pop off 10, but no way.  Shut it down early.

4.65 am miles

6.65 pm miles

4.65 am miles

6.65 pm miles

6 miles at the track 8:44 ave

4.65 am 4.65 pm

4.65 am 4.65 pm

4.65 am 4.65 pm

4.65 am 4.65 pm miles

4.65 am miles 4.65 pm miles  was supposed to snow, wore my new snow/trail shoes, didn't snow.  Don't like road running in trail shoes.

4.65 am 4.65 pm

4.65 am miles 4.65 pm miles

Liberty Park wood chip trail.  Been a while since I've run here.  What a great place 7:59.72

yes, I know that's 8 minute miles, but I liked seeing a 7 again.  It's been a while

4.65 am 4.65 pm

slower than last year by about a minute and a half, but still took 3rd.  Beautiful weather, ran in shorts.

track 8:54 ave pace

4.65 am 4.65 pm

4.65 am 4.65 pm, tired on the pm run.

4.65 am miles 4.65 pm

4.65 am 4.65 pm 

4.65 am miles

7.1 pm miles, B street.  9:03 pace