On the road to BOSTON!

2:42:00 Ran with the St. George Running Center, Steve Hooper Abraham Lincoln Annual trail run. Overall a good run for a trail. A couple of big hills that I decided not to run but walk fast. So I walked about 3 1/2 miles worth of hills, and still ended up with 9:28 pace which included water break etc. I slightly rolled my ankle as I was looking ahead to see 4 guys about 2/3 mile ahead and was concentrating on them to see if I could somehow catch them. After the roll, I started cramping from the quick reaction. I could only run about 1/2 mile before I would start to cramp and had to stop and walk it out a bit then run again til another cramp. I was keeping around 7 minute miles when I was running which was too fast for cramping but I just wanted to get finished. Ended up as the 15th runner to finish the run out of approx. 50 runners.

20 mile bike to help the legs get rid of the pain from the run yesterday. 18.2 mph average

9 miles out to the post office and back (8:05 pace) then the same 9 on the bike-  

10 mile bike, 5:45pm 108 degrees  20mph

22 1/2 mile bike @ 18.5

Dixie Center and back  8:20 pace  hot and muggy at 5:30am

Dixie Center and back  7:40 average pace  cool morning with heavy air!

Bike 16 1/2 miles

bike 32 1/2 miles

Ran the St George Course to the Stake Center  7:44 pace   feet had issues at 8 1/2 miles

Got out for a late morning run after the rain- very humid- recovery run from Saturday's 13 downhill miles. felt ok, not great 8:00 pace

Early morning miles on the trails to River Road then to Bloomington Hills to the park to the Pilot Station to home. 8:35 pace

18 1/2 mile bike

Dixie Center and back 7:14 pace