:-)

I was trying to support Kelly on her bike ride, so I went to the top of Suncrest and parked the car, she was ridding up.  It gets really cold going down on a bike and she was wanting the work of climbing it twice, so having a car return her to the bottom then making the climb a second time was going to help her a lot.  So, I ran 1.5 down Suncrest while waiting at the top, then went back up.  AP for the 3 was 7:57.

Kelly decided that she would rather get some running in after the first lap up Suncrest so we drove down and she put her running shoes on and we ran 3 miles down by her house.  Slower miles for me, but it was more about getting her some miles in.

Ran a 2.5 miles up Provo Canyon for an out and back of 5 miles.  AP for whole route was 7:28.  The last mile was 7:00.  Yeah!  

Didn't sleep to good last night.  I think I was awake since 3.  Fell asleep about 5:30, had a hard time getting up after that.  But I made it.

Have a great day!

Ran up around Kelly's place.  Did two loops on what is supposed to be a 3 mile loop.  The first one was with Kelly's son tagging along on his bike.  Then ran one loop with Kelly.

I'm gonna have to figure out why the loop isn't 3 miles.  I thought the other day when I ran it, that it came to 3.  Hummmm.  Oh well.

First loop pace was 7:31

Ran up the canyon then back.  I was really sore starting off.  Right IT was sore almost the entire run.  I really noticed it when I picked up the pace.  Left achilies was/is sore.  That one has me stumped, don't know why that darn thing would be sore.  Stayed sore the whole time.  Other aches went away after the first 1/2 to 3/4 mile.  I'm not getting any younger. :-(

Canyon was peaceful and quiet.  Saw one other runner going up, saw him the other day too.  Saw one runner when I was going down. 

Tried to pick up the pace more the last 2 miles.  Could really feel my IT on the right side when I did, so pace was a little slower than I was wanting. 

Laps - 8:14, 7:43, 7:23, 7:09, 6:58

 Details

Have a great day!

Kelly and I went to St George, Kelly raced in the St George Tri.  I think she did good, she is disappointed. The wind was bad out at the lake so they canceled the swim due to the waves being to high.  SO, much to Kellys dismay they added a second 5k run.  So instead of a swim, bike run it was a run bike run.  Kelly would rather swim or bike twice.  She ask me to run the the run part with her to try and give her something else to think about, so I did. 

The run course is kinda tough for a 5k.  It has about a total of half mile on pavement, then the rest is dirt/sand.  There are a couple steep hills, and when its dirt/sand mix that makes for a tough climb.  I tried to slow her down on the first 5k.  My thinking was that most would go out way hard on the first one and then feel like they need to push hard on the bike, then leaving a tough second 5k.  I know Kelly can first or second on the bike on that coarse any day, so that would be her strong area.  I just wanted to get her to the bike with energy to spare and then let her do her thing on the bike.  So much of a leg race with it being a run bike run.  Well, she pulled in on the bike in third, just a 5k to go for a podium finish.  (final stats have her wining the bike part).  With two miles to go the wheels were coming off fast.  With a mile to go she got passed, put into 4th.  Thats where she stayed.  She has some good kick, I tried to get her to focus on that girls back and keep her within striking distance, but the damage was done.  I should have had her slow even more on the first run.   She is still awesome in my book!  Thanks to her I was able to have a little running time.