"I don't really need a duck"

7:00 am - 4.35 miles around the hood.

5:30 am - 8 miles on the urban trail with George and Ronnie.

5:00 am - 7.25 mile. It was really nice weather.

6:30 am - 12 miles with Sasha in Provo Canyon. Due to my several rigorous weeks from May through June I believe I have been struggling with high cortisol levels over the last month and a half (as manifested by much slower than expected times over my last couple of races). Well, I think I am finally breaking out of my slump. The plan today was to warmup to the start of the 3 mile tempo course (7 miles). Sasha was to give me a minute head start to see if he could chase me down by the end of three. The first mile was fast - 5:24.51, mile 2 was 5:38.25, and mile 3 was 5:48.23 for a total time of 16:51.09 (will a projected 5k finish of 17:24). I finished about 8 seconds ahead of Sasha (granted he was having an off day for reasons I'm certain he will explain in detail - but I will take it). My projected 5k finish time would be a current PR. I did slow down each mile but I didn't have a single quarter above 88. We then jogged it in back to Sashas house.

I will be running the Herriman Mustang 4 miler this coming Saturday.

6:00 pm - 3.5 miles to the running store to register for the Mustang Stampede and 3.5 miles back. It was hot but the pace felt nice. Mid sixes out, high sixes back (uphill).

Last year I ran this in 24:19 so I am pleased with a 44 second improvement. 5:48, 5:46, 6:07 & 5:55.

6:00 pm - 4.35 miles warm miles around Herriman.  The legs were feeling snappy - ended up with a couple low 6 minute miles.

5:30 am - 10 miles with the South Valley Newton Crew.

5:30 am - 9.0 miles - 1:06:11 - This is going to become my Wednesday morning run leading up to the South Jordan Marathon.  It covers the big hill (It is a doozy) leading up to Butterfiel Canyon and then gives me a good 5 miles of some nice downhill (7 miles are on the course).  I will add more tempo miles to this loop as the weeks progress.

5:30 am - 8 miles on the Urban Trail loop with the crew. I was tired and slow from yesterday, however it was a good recovery run.

Noon - 4 hot miles since I was to lazy to get up in the morning.

7:30 am - 20 miles with Sasha and some with Benjamin up and down Provo Canyon.

After a 2 mile warmup Sasha gave Benjamin and I the one minute head start for the three mile time trial tempo run (a repeat of two weeks ago but this time with Benjamin). Mile 1 - 5:24.12 (a few tenths faster than last time), mile 2 - 5:33.86 (5 seconds faster), and mile 3 - 5:38.40 (10 seconds faster) for a total time of 16:36.38 and a 15 second PR. Benjamin took off with 800 meters to go and finished about 10 seconds in front of me.

We jogged back to Sasha's house then ran a mile with Joseph. At this point we are about 8 miles into the workout. Sasha asked how miles I was planning on - I said 16 but he said 20, so 20 it was. However, the last 3 were to be at marathon pace, yikes. Well, three miles became four and I did manage to keep in the 6:30's for the first two miles but had to take a water break (first of the day) and a breather for 20-30 seconds. I proceeded to plod through the remaining 2 miles - finishing the 4 (with stops) in about 27:50. I have a lot of work to do but this was a good start to what I need to train for for my next marathon.

Noon - 4.0 miles on the Parkway.

5:30 am - 10 miles with the South Valley Newton group.

Noon - 4 miles on the Parkway.  Really need to get better at getting up and running in the morning.

5:30 am - 8 miles on the Urban Trail Loop.  Cruized along pretty fast with James.

6:30 am - 7.25 miles around Herriman - I finally got up this week and ran on my own.

I had a fantastic day doing pacing duties at the TOU Half Marathon.  I had the great opportunity of pacing the 1:30 group with Allie.  We did pretty well - 1:28:59.2 - but really had a hard time slowing down.  The miles just flew by and the weather was absolutely perfect.  I finished off the day with a 3 mile wrap-up run with the last mile fast in 5:54.