St. George Running Center - Run For Life.

Morning tinman tempo - 6:30 pace 6 miles - 2 mile warm-up, 1.5 cool. I thought my brains were going to sweat out of my head.

Went out for my 4 mile out and back. Ran into Mr. Holt (The Older) and ran with him on part of his loop. 4.6 miles total.

Morning run 14 miles steady pace. Lost 7lb of water weight. 

Mile Repeats - Morning @ PV High

2 mile warm -up, 2 mile cool down, .5 mile between intervals.

mile 1 - 5:45

mile 2 - 5:40

mile 3 - 5:38

mile 4 - 5:46

I'm glad I've started doing these repeats. My body has "forgoten" how to be pushed. HR wasn't really too high on each of the intervals I just had a hard time getting going. Hips were a little off and I wasn't very fluid during each of the intervals. (w/ shirt on :03 slower p/mile)

5 miles evening - (spent the day with Kendra hiking in Zions - 5 hr hike)

Easy 4 this morning - surprise......It's HOT OUT!

Club run tonight 8pm. 8 miles easy.

Met up with Mr. K. Davis at the house and did a hybrid trail/road run. We had no idea where we were going - we just went. Good times. We started at 6:30 so it was still a little warm out but not too bad. The temp has been a little lower here in St. George. Kamm thought we were going to be attacked by a porcupine, so I played the brave one. Felt pretty tired at the end - over all it was a good run.
 

Great 20 mile run with the group this morning. Met-up the Southern Utah Tri Club as well and everyone drove up the SGM Course together.

We kept the first 12 nice and easy - just chatting and having a good time. Mr Logan showed up - It's good to have him back running with us.  

After the first twelve we dropped the pace for the last 8 miles (6:05 average).  Here are my splits:

mile 1 - 5:58

mile 2 - 6:01

mile 3 - 6:08

mile 4 - 6:26 (winchester hill / grabbed water)

mile 5 - 5:55

mile 6 - 5:52

mile 7 - 6:10

mile 8 - 6:07

I was more happy with how I felt than by time. Hips are still a little off and I'm still getting used to the faster leg turn over. Kendra did her first 20 miler today as well and rocked it!