Long May You Run

10 easy miles on the track.  A little sore from the race yesterday, but it's a good sore.  Rode my bike to and from the track.  It's always nice to get out a spin a little.  Total bike ride was only about 7 miles.  1:31:14  9:07 ave.  The 1.5 barefoot felt very nice.

5 easy slow miles on the track. r 

4.65 am miles  8:32 ave 39:42

10.03 pm miles  1:35:21  3r slow and easy  9:15 pace 

4.65 am miles  7:54 ave 36:42  great morning run, felt like I had lightening in my legs.  I felt so good I ran the stairs after my run.  2:25 for the stairs

11.08 pm miles 1:43:10  3r   9:19 ave, B street route, 1 miles barefoot on the track, three miles of the 11.08 were very slow, skewing the overall averate. 

4.65 am miles 41:56  9:02 pace

12.08  1:58:11 9:47 ave 4r B street route, half mile up City Creek.  Very hot.  Slowed down significantly coming home.  Really felt the heat, still enjoyed it, but I took it slow.  My barefoot mile on the track was 7:55.  felt light an strong for that mile.  Very enjoyable. 

4.65 am miles, no watch

.63 pm miles 

Rather unexpectedly, I wound up blasting up to the top of City Creek from the Capitol, then descending rather quickly back to the start.  (Fast for me anyway)  This run wasn't planned, it just happened.  I was going to do an easy 8 to 10 miler and enjoy the early morning air.  Well, I did enjoy the early morning air but my body want to aggressively churn up the canyon to the top, so I let it happen.  It was nice to run in sub 90 temps and no sun.  This was one of those wonderful runs that will stick in my mind for a while.  I had lightening in my legs instead of lead.  I love it when this happens.

The last time I ran to the top of City Creek it took me 2:01:04.  I was not running hard at all that day, I just wanted to chug my way to the top.  Today my time was 1:46:48  8:09 ave.  I was trying to run almost as hard as I could today.  It felt so good.  Mile times 9:11 9:09 9:23 9:15 9:16 9:48 8:52 6:57 7:08 6:30 6:39 6:36 6:35