"I don't really need a duck"

10:35 pm - 7.25 miles @ 6:54 pace - 50:00

I was definately feeling on on this run, especially when I hit the downhill portion of my loop.  My three downhill miles were - 6:45, 6:32 & 6:42.  I wasn't pushing super hard but I was giving it a good effort.

10:45 pm - 7.25 miles @ 7:26 pace - 53:53

Just a nice and easy run before calling it a night.

A big fat zero for the day - Sleep won the battle tonight.

11:00 pm - 7.3 miles @ 7:08 pace - 52:06

Another nice night run.  Took Steffin to see Harry Potter tonight - They did a good job with it and it wasn't as long as I thought it might be. 

6:00 pm - 6.30 miles @ 7:01 pace - 44:11 - So it is kind of hot at this time of day.  I definately could feel the effects of the heat.

7:30 am - I did a workout with Sasha today - Good stuff.  This is the longest training run I have done since before the marathon and the last few miles let me know it.  After a 3 mile or so warm-up we did a mile pick-up to see where I was at - The first quarter was nice, the second was ok and the last two were tough.  I ended up doing about a 5:55 mile which wasn't to bad with all things considered.  We then proceed are way up along the Provo River.  On the way we saw Lilly, Rachel and Kelli running the RHPC half.  Sasha plan was to run 20 miles (which I am not quite ready for yet) and I planned to take a breather at about 7 miles in and wait for him on the return trip to bring it back in.  While waiting for Sasha I ran with Kelli for a bit and had a nice chat.  I picked up again with Sasha for the last half mile of his tempo run (I trailed behind somewhere around 6:00 pace).  We finished the rest of the way at a high 7 minute pace and somehow managed to speed up a little the last 2 miles.  I couldn't wait to get to some water.  I felt that I got some good advice and I will be back for more.