1.6 miles @ 12:00/mi
12.4 miles @ 9:40/mi
Neighborhood to Bridal Veil Falls and back I started with Larry, Jolene, Kevin, and Wayne. Larry and Jolene were only going a few miles and turn back at 1.6. Kevin and Wayne stayed back with me for a couple of miles but then pulled way ahead. They both had commitments this morning so they didn't go the full 14 that I did. I saw them on their way back down as I was still head up. It was a little on the chilly side this morning, but I was dressed for it and it was clear and sunny. There was a pretty strong headwind much of the time on the way up. I had to work to keep the pace under 10:00. I felt better on the way back down. The first two miles on the way back down from Bridal Veil were 8:30 and 8:50. I slowed to 9:26 and 9:25 for the next two miles, then got slower the last 3 miles home from the canyon, which have some uphill...and I was tired. My right knee bothered me at mile 12 again like last week, but after a short time of backing off the pace a little it felt okay again. My average pace last week was 9:54/mi for 12 miles. My average pace this week for the last 12.4 miles was 9:40/mi. It was 9:56/mi including the slow 1.6 warm up miles before that. Aside from the right knee issue, a little chronic right hip pain, I feel pretty good. This was my first 30+ mile week in 10 months, since early last June just before the Utah Valley Marathon. At this point, I'm optimistic about how my training is going.
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