"I don't really need a duck"

10:40 pm - 7.45 miles @ 7:10 pace - 53:26.  I got a lot of work on the yard done this weekend (the planter wall is just about done).  A pretty decent start to hopefully an improved week.

- About 60 meters of lunges

Sleep.

10:57 pm - 9.7 miles @ 7:33 pace - 1:13:24

I did the same run as last Saturday and it felt quite a bit better.  I did my 8x10sec hill sprints as well.

10:45 pm - 7.28 miles @ 7:26 pace - 54:09 - Another nice easy run for the week.  I did have to make a pit stop at Smiths, but all is well.

5:47 pm - 6.28 miles @ 7:09 pace - 44:55.  I really need to remember to wear my visor on theese hot afternoon/early evening runs - eyes and sweat don't mix to well.

7:30 am - I did my second workout with Sasha today and I felt much improved from two weeks ago.  At three miles in we did a test to see how long I could hold 5:55 pace (last time I barely hung on for a mile) which I managed to hold for 1.5 miles at closer to 5:53 pace.  We then continued to take it easy through the 7.5 mile mark where stopped off at the park up Provo Canyon while Sasha continued up for the tempo part of his workout (he totaled 20 miles).  I picked back up with Sasha for the last half mile of his tempo run at about 5:30 pace.  We then took it easy again for the next several miles.  Sasha asked me what pace I could go through the last 3 miles with - I told him low seven - He suggested 6:30 pace (I didn't protest or complain).  With 3 miles to go we started my tempo run for the workout and my splits ended up being 6:21, 6:39 and 6:33 (Sasha is a great motivator for me).  I definitely felt stronger this run and I am encouraged by my improvement.  I plan to run with Sasha again next Saturday.  One lesson learned is that I need to slow down my pace on my easy runs so I can put more effort into my hard runs - I will be certain to focus on that.