On the road to BOSTON!

Slept in this morning because we were taking care our grandson last night. Finally got going around 9 or so and rode 15 on the bike- nice and cool, overcast. After that it was still so nice I ran 4 miles, the last one in the rain. I really should have gone out for more. 77 degrees @ 1pm. 8:10 pace. Knees were just a little tender after the fri/sat runs.

PM ran the same 4 miles as I did earlier today-

Over to Bloomington Hills Park and back- using new orthotics this morning-

slow muggy run 8:50 pace

15 mile bike after the run- Time for a massage to work out the kinks!

21 miles on the bike early this morning- Since I had my massage yesterday I decided to just ride this morning to not ruin the massage- Just a good average pace riding out on the trails then through the washington industrial park out past Staheli farm to stone cliff to home.My computer want working but it felt like a 17-17.5 mph effort. I may run late tonight-

PM went out for 4 miles on the trails- 7:17 pace---8:05/ 7:18/ 7:06/ 6:51 Amazing what a good massage can do!

Ran over past Desert Hills High then to River Road and through Bloomington Hills to home- Beautiful morning to run! 8:05 average pace

PM ran from the Ledges to home. The first 6 1.2 to 7 miles were good and then I broke down not having water for 8+ miles. Back was sore and I was just plain tired. Will take a break tomorrow and rest up for Saturday's long run. 7:41 pace

15 mile bike this morning- legs were jacked up from yesterday. I woke up last night with a huge charlie horse in my left calf. Being dehydrated has taken its toll. Trying to pump the fluids in today so I can manage my long run in the morning-

Went up on the Running Center shuttle to the top of Veyo hill. Nice temps and no wind to speak of. Lots of traffic on the road with the RedRock Relay going on at the same time. I have to admit that it gave a nice atmosphere with so many runners and cars etc. It helped keep me more motivated during the run. It did slow me down at times because of the traffic and trying to be safe.

I started out slow and didn't want to push things for the first part of the run. I did some walking during the 2nd and 3rd miles to give my legs a chance to warm up. Once I got to the top of Damerron hills I started to ease the pace down a bit but still keep it back some. Once I took my water stop at Diamond Valley I wanted to push harder for a while and did pretty good except when traffic was heavy. Took it easy up Winchester Hill and then let it go for about 4 iles at a good clip. Once I hit Snow Canyon Parkway intersection I slowed it down some but tried to keep the legs rolling. Mile 16 I was getting pretty tired and realized that I was running in the mid 7's, no wonder I was tired, I thought I was 8:30 or so.

Splits: 8:13/ 8:54/ 8:58/ 8:07/ 7:39/ 7:38/ 7:16/ 7:03/ 7:37/ 7:54/ 7:24/ 6:35/ 6:59/ 7:12/ 6:59/ 7:24/ 7:29/ 7:04----7:36 average pace

Overall for the heavy week I put in and for how trashed I was on Thursday night I feel great about the run today. I needed this confidence boost going into these last 3 weeks before St. George!