PV = nRT

Prov Millville River Heights South Logan loop. 7:41 average.

6.7 easy frozen roads in the five fingers 7:35 average

weird.. a Toyota ad appears next to my shoe mileages in edit mode. So I guess Toyota is now a sponsor of the blog. In which case I will remind all Northern Utah residents to visit Ensign Toyota/Honda for all their new and used car needs. Say I sent you and get a great deal.

So today I ran some 1 mile intervals up BF canyon.  from just above marathon mile 5 to just above 6. the most level part of the canyon I could find but still challenging.

1.6 mile warm up 8:17

5:58 downhill, 6:09 up, 6:03 down, 6:14 up

then a 1.6 mile cooldown 7:43.

tough workout. not fun.

San Francisco, fishermans wharf hilton to golden gate bridge, roughly this route.

right lower calf started hurting. bummer. icing it now. tomorrow exciting NIH study section.

stuck in boring NIH study section, 10+ hours now...need to run... I guess it will be dark when I get out of here. if  I  ever do. time standing still.... 

Finally got out at 7PM. most of the study section went to the 50 dollar a head dinner. I went running out to Golden gate. Pitch dark, light rain. my measly zombierunner LED light didn't much help. one mile warm up then a tempo run on path/streets. went fine until I got near golden gate bridge and hit a concrete barrier with my feet and went down hard on the asphalt. skinned both knees and hands. then on the way back I found a pothole on the dirt trail and went down again. now I was both bloody and dirty. not happy. managed a 5.4 mile 6:23 pace tempo in spite of all that. stopped at In and Out on the way back and picked up a couple burgers for dinner.I probably looked kind of funny.

Pretty dejected by a long day cooped up with nerd scientists and now battle wounds too. and more proposals still tomorrow.

5 AM, hotel to Golden gate bridge in the dark and rain, 7:57 average pace. no spills.