18 miles @ 10:20/mi Solo home to Provo Canyon out and back. With the neighborhood 5K Fun Run race tomorrow, I opted to do my long run today. The weather was overcast with temps in the 50's. A great day for a long run, but a little humid for Utah. I got out about a mile then returned home. I had tried a different orthotic in my right shoe and it wasn't feeling right. I also decided I didn't need the jacket I was wearing. It was so humid that I was already pretty much soaked through with sweat. I swapped to my normal orthotic, left the jacket at home, and headed out again. I followed the Murdoch Canal trail to the soccer fields then on past Cascade and up Provo Canyon. I turned around about a mile past Bridal Veil. I wore my neoprene knee brace on my left knee and a below-the-knee strap on my right knee. They did their jobs well and I finished without experience any significant knee pain. The green of the canyon was beautiful. At one point I said aloud, "This is so pretty!" Just after I turned for the return trip I felt inclined to say my morning prayer. I took off my hat and prayed aloud, talking to God about all the things that were on my mind while giving thanks for my many blessings. There weren't a lot of people on the trail so I didn't run into anyone until I was finishing up after about 0.88 miles. I left a little after 5:30am and returned a little before 9:00am. I soaked in a very cold bath for a while. I actually felt quite good. I'm feeling more and more each week like the runner I used to be. My goal is still 4:30 in the Utah Valley marathon in 3 weeks. My fastest has been about 5:00 in the past few years, so that would be a big step in the right direction. | 