Let's do this!

8 miles on the dirty dreadmill. Speed intervaling for 3.5 miles. Hoping this gets my vo2 up!

3 more miles running up on the trails near Spanish Fork Canyon. I think it as more than 3 miles, but I forgot to turn on my watch. I will just log what I know for sure here. Hot and sweaty time out there though.

No running today. My feet felt kind of flared up so I elliptical hell'ed my life away for an hour and 8 minutes.

8 miles. A 5 miler outside on the Trail  and horse corner. Tempo style. Trying to hover around a 7:15 or less. Just testing my legs out. 3 miles 30 minutes later on the dreadmill 8:10 pace.  The little jaunts of speed work I do once or twice a week seem to be helping a bit. 

4 miles of sprinintg was all

7.25 on the treadmill with pick ups.

3.56 on the Cross trails in S.F. Canyon

9 miles on the river trail 7:48 avg