PV = nRT

prov millville river heights loop. slushy. took one bad fall. hurt. 7:46 average.

made up a new run from work, then checked to see how far it was on gmap. 4.2 miles to the road to green canyon, then went back to work my normal 2.5 mile way. this worked well as I avoided all hills in my five fingers, wasn't interested in climbing the hill to green canyon in them.

7:30 pace.

tried to do some decent one mile intervals in the stupid indoor track but I got wiped out fast and couldn't maintain a desired pace. very frustrated, just no energy. didn't help that the students in there seem to think the track is a gathering place to talk or place to walk around fumbling with ipods or talking on cell phones with no regard for runners. I can't figure out what is so hard about the idea that a track is there for runners and when they are coming around and you are standing on the track staring at them it is a polite thing to move off the track. But no such luck today. oh well, that wasn't my biggest problem, I just seem to have no energy or endurance of late, maybe too much job stress. 4 x 1 mile two minute recoveries 5:56, 6:03, 6:05, 6:16.

BF canyon 8 miles 7:45

tony grove to franklin basin. 1.1 mile warmup. then tried to do a tempo run. Not easy at the higher altitude and a nearly continuous uphill climb to Franklin Basin. 

ran 2.4 miles up at a 7:03 pace, that was the best I could do. I had to stop then and take a breather at the top.

Ran back down 2.4 miles at a 6:17 pace.

Then 1.1 mile cooldown at 7:17.

One of the tougher runs I have done lately- the uphill part at least. Now I see why all these Utah marathons go down not up.

BF canyon 6 miles 7:42