Trying to keep up with you

East recovery run.  Av. pace 8:35 per mile.  It took a couple of miles to loosen up the muscles but soon after I was in a rythm.  Left knee a little tender.

Yasso 800s day.  Today the goal was to get to 9 half mile repeats.  It started off a little bumpy, unsure if 9 repeats at approx. 6:30 pace was within my ability.  During the warm up I felt stiff and was having a hard time getting into the flow of things.  The hardest repeat was the 5th and then it seamed to get easier.  Once done I felt like I had at least two more repeats in me.

1 mile     8:42 -  warmup

7 miles   9 half mile repeats @ 6:30 pace with a 2.5 min. jog @ 8:42 pace inbetween each repeat

1 mile  8:30 - recovery jog

Ran up City Creek Canyon with Dick and Jeri.  I started a couple of minutes after they took off so I pushed a little for the first mile but there after it was an easy jog.  Dick wanted to push 1.5 miles on the down hill so we maintain a 7:15 mile pace.  For a 70 year old that is flying...

Tempo run day on the treadmill (not my first choice but there is plenty of gunk in the air today from the forrest fires).  Again feeling very flat all day.  Spent the day at a golf tournament at Wasatch Park, which is an absolutely beautiful course.  Played absolutely awful.  The bad play put me in a lousy mood.  But it only take a good run to change my mood completely.  Thank goodness for running else I'd be in a lousy mood much more often.

1 mile - 8:35 warm up

3 miles - 7:13 pace (tempo)

0.5 miles - 8:35 recovery

3 miles - 7:13 pace (tempo)

1 mile - 8:35 cool down

I am ready to increase the pace of the tempos to a 7:05 to 7:10.  Good run and now I'm in a good mood. 

Packed the car for a camping trip to Bryce Canyon with the family and dog (not a good idea).  By the time I setup camp it was dark and cold.  Havfe to pass on the run today.

Camping in Bryce Canyon - hard to find the time to fit a run in...

Found a trail that according to the map measures out to just over 6 miles but ran several tangents, some on purpose and others because I missed a turn.  So 10 miles is an estimate based on a 8:15 pace.  I gained about 800 feet and top out at 8,230 ft.  I faired better with the higher altitude than expected.