Wayne and Larry picked me up at 6:00am and we headed to the mouth of Provo Canyon. The wind was pretty strong (as usual) but the morning was cool and the day was beautiful for a run. We ran up to Vivian Park then on up a half mile past South Fork park to get to 8 miles (16 miles round trip). Since Wayne and I were pushing a little faster, Larry turned around at 7.5 (South Fork Park) and we met back up with him at Vivian. Generally we averaged a little over 9:00/mi up and a little over 8:00/mi down. My overall average was 8:36/mi for 16.2 miles. During mile 15 I threw in a tempo mile at 7:00/mi pace. My right hip and left ankle were a little sore. The ankle is the one I twisted last Wednesday, so that's not too surprising after running 52 miles on it this week. I have some arthritis in my hip so that pain is not unfamiliar. Overall the old Model T held up well and I'm please with it's performance...no blown gaskets this week. | 