12.4 miles @ 12:08/mi.
I started with Larry & Jolene in the foothills. We were planning to loop from water tank hill, over to and up Dry Canyon, take trail 41 to Rock Pile then down the water tank hills. After 1.5 miles to Dry Canyon we could tell Ozzie wasn't going to make it. We decided to run the 1.5 miles back to the car to take him home. We crossed paths with Hawk, Cheryl, and Amber Harper and talked with them at the police range parking lot for a while. Larry & Jo decided to go home with Ozzie.
I wanted to go more than 3 miles for my long run so I headed up the water tank hills and wandered trails down to the lower road and eventually to Canyon Glen park. I then ran the Provo River trail back to the mouth of the canyon then followed the Murdock trail back to 400 E 1600N then went down 1600N to Main and home.
Running in the hills was nice, but pace was easy and slow but still tired my legs. When the sun rose and the temps reached near 70 the heat started to take its toll. My pace once I got to the paved Provo River trail was 9:24, 8:56, 9:19. Most of the rest of the run was at double digit paces. I did manage 8:09/mi for about a 1/4 mile down 1600 N near the end.
After a week of a little more excercise (more cross training at least) and a little better eating (no sweets on Tue/Thu) I finally saw my weight drop a little on the scale after my run today. I hope it wasn't all from water loss.
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