:-)

Oh how I didn't want to get out of bed today!  Then I didn't want to get my shoes on, then I didn't want to walk down the hall to the door, then I about turned around and to go back to bed.  Somehow I talked myself into going ahead.

Started off tired/sore/tight muscles from Sat long run.  Today I ran an out and back to the mouth of the canyon.  I was supposed to have an AP of 8:02.  When I hit the turn around spot I decided I would go for a negative split, mostly because I had a head wind the whole way headed out.  Looks like I got that.  I don't feel like I worked hard though so I hope it will be ok when Wed speed work gets here.

Splits (7:57, 7:54, 7:53, 7:58, 7:22, 7:33)

46:55/ AP 7:46

Have a wonderful day!

:-)

Was supposed to do speed work today.  That darn bed held me to long.  I tried once to get out but the bed arms were toooooo strong..  So, with a late start I opted for a basic run and tried to push the pace.  I was successful for 2 miles.  I went slower for the first half of the next two miles and kicked it for the second half, but the slow made the second half splits look SLOW.

Splits: 7:47, 6:56, 6:52, 7:15, 7:11, 7:52

I probably need to concentrate on my warm up and slow down.  OK, I have already gone over that, I DO need to slow it up a bit.  I just SOOOOOO focused in on the overall average pace, so much so that even right now I'm a worried I was tooo slow because all I see is 7:20.  The pace for the middle 4 miles was 7:04, that maybe what I should be focused on.

Ran an out and back on the canal road.  Felt pretty good.  

I got scared by this dog.  It was a miniature Schnauzer, ("they" say they are loyal, but they aren't!) the owner was coming up this hill that is to the side of the canal road, it was "barking" (they must of had the bark removed, which makes it sound awful) but the bark sounded like it was in a back yard a little ways away.  WRONG, 3 feet from me the dog popped up, it wasn't looking like it was going to bite, but boy was it right there.  My heart jumped about 20 bpm. 

Anyway, run was good.

Splits: 7:56, 7:38, 7:38, 7:30, 7:39, 7:37

Have a great day!

:-)

I Wanna Be A Cowboy

Phew, glad I made it!  STILL alive.  My first 20 miler of the season.  I am OUT OF SHAPE!

Ran up Provo Canyon to the top of South Fork.  I you have run the Provo River Half the top of that road is about a mile up from the start line of the PRH.  Thats about 3000 ft of climb over 10 miles.  But I did get to come down it.  :-)  But boy were my legs trashed by the time I turned around.  

Kelly got to be my traveling aid station, she rode her bike along side the whole way.  The first 8 miles it was rainy. 

Time: 2:49:17

AP: 8:24

(7 of the last 10 were under 8 min per mile)

Have a GREAT weekend!

:-)