:-)

Felt lucky to get some miles in, woke up kinda late, and didn't like that it was raining.

Legs felt fresh (should since I hardly used them last week).  At the half way point I told myself to keep the total pace for the run under 7:20.  I did it. I tend to slow up at the end of runs.  I think I need to do some runs where I go slower at the beging and then push harder for the last 2-3 miles.

Splits: 7:26, 7:05, 6:55, 7:12, 7:21

Ran the JRP today.  I tried to run the first mile slower.  Ended the first mile in 8:11, but then lost track of things and was just running.  So mile 2 was faster.  I roped it in a little on 3.  The 4th mile is the big hill by the windmills so that slowed my AP for mile 4.  Probably should have not run up that .  It was then that I could feel my achilles.  So, miles 5 and 6 were ok pace (5 had the down from the up on 4, I didn't want to cause problems with the ITB so I held back on the down, still hit 5:39 pace down that hill).  Slowed on mile 7, and tried to "cool down" on 8.  Stretched my calves. 

1:01/7:39 AP

Have a great day!

Ran 5 miles around a track in North Orem.  Then needed to go meet Kelly and her friend biking the "4 peaks" right here.  They bike from Lehi down to Provo Canyon where they ride up Squaw Peak, then up PC some more to the top of South Fork, then over to Alpine Loop and back down to AF/Highland/Lehi, then the final peak is up to Suncrest.  I think it is total like 75 miles, but some monster climbing.  Anyway, I met them at the bottom of South Fork and made sure all was well.  While I was waiting for them I ran down the Provo River trail 2 miles then back up.

Hope everyone does well with the races tomorrow!

Set out to run 12 miles.  I could feel my achilles from about the second mile on.  Then could feel my ITB from about mile 4.  Pretty cruddy run.  I was trying to take it slow, ended up slow.  How is it that I can run 8-9 miles at 7:30 pace and when I intentionally run slow it is HARD.  I felt like garbage the whole way.  Achilles is SORE, ITB is really sore.  Guess I'll take 2-3 days off and see if I can gain some ground on the problems.