Trying to keep up with you

Kept pace at 7:47 on tradmill (rain) after one mile warm up.  Felt good and and could have easily continued pace.

Run up City Creek Canyon with increaing pace toward the end, approaching threshold.  Easy down hill return.

Ran 4.25m at a comfortable slow pace and then pushed close to 10k pace for the for 3m (6:50 min mile).  Last mile was recovery. Legs where strong however I was quite winded at the end of the 3 mile tempo run.  Will not do speed work this week.  Will focus on having a good long run this weekend.

Beatiful weather.  This has to be the best time of the year to run up City Creek with all the changing colors.  Runs like today's makes it very hard to come back to the office.  Planning to do a trail run on the Bonneville Shoreline Trail soon, probably as my long run this weekend.

Very easy run up City Creek Canyon.  Didn't want to bother with pace or time today but just wanted to enjoy the weather and company.  Ran up with the usual suspects (Jeff, Doug, Dick, Jeri, Jim, and Stewart).  No one seemed like they wanted to push the pace so it was a slow one.

Treadmill miles.  First mile was warmup and then kept a 7:36 mile pace for seven miles.  Comfortable run without any real fatigue...probably due to the fact I have been running relatively easy all week long with a few exceptions.

It looks like tomorrow is going to be bad weather so the long run has been resheduled for Sunday.  Need to find some running partners for these long runs.  Should be a slow one.  Looking foward to it.

Cross trainind:

Abs, upper body weights and stair master (20 min)

Long Run .

First two miles where very slow (9 min miles).  It was only 45 degrees when I started the run  at Liberty park at 9:45 am.  It took longer than normal to get warmed up.  However, after the first two miles I maintained an average pace of 7:47 per mile, which was a comfortable pace although quicker than anticipated. 

To mix up the run a little, rather than doing continual laps, I ran up to South Temple on 6th East a couple of times. Noticed soreness in my left knee right below the knee cap only  after I drove back home.  Hopefully it will just go away.  Otherwise the run didn't cause much fatigue or soreness.

Average pace: 7:57