:-)

A friend ask if I want to join he and another friend for a run on a trail in AF Canyon. It was beautiful!

The trail was an out and back, 3.5 out. At the split our time was 33:33/9:35 pace. Altitude took its toll on me. I guess I run way to much flat stuff. Coming back was better. 30:21/8:40 pace.

1:03:54/9:07 pace.

Ughh.  Legs felt like lead.  Was really concerned with getting done so I could go see the kids off for the first day of school.  Legs just felt like they were 1000 lbs each.  Last half was harder than the first.

First 2 - 14:48/7:24 pace

Second 2 - 17:52/8:55 pace (did have to wait at a light, but that wasn't tooooo long.  Legs felt yuck for after that.)

32:40/8:10 pace

Ran up Provo Canyon.  Had a good run.  Felt tired.  Could be the 14 hour work day yesterday.  Overall I felt ok, but could tell I was tired.  I will feel the lack of training this Sat for sure!!!!!

First .5: 4:07
.5 to mile 1.5 : 7:57:02
1.5 to mile 4 :  19:59:88/8:00 pace
4 to mile 6.5 : 18:16:31/7:19 pace
6.5 to mile 7 : 7:33:69
last .5 miles : 3:49:18

1:01:43/7:43 pace

Went to the outdoor track at the fitness center again.  Was aiming for some easy miles.  

1 - 8:04

2 - 7:58  Some guy passed me pretty fast, at about mile 1.75, he stopped, then passed me again at the same spot about 2.25, then again at 2.75, I'm figuring that he is using me, let me get out there to a certian point then bust a gut to catch me before his rest spot, figure he is doing .5 mile repeats.

3 - 8:06  Rounding first corner after my mile 3, look back accross the field to check on the guy making me feel like I need to do more fast repeats, thinking about speeding up so he has to work really hard to get me.  HE IS CUTTING THE FIELD IN HALF.  Cutting the corner, what kinda deal is that.  Now I think I was just feeling bad that I took the day off yesterday, and was taking it easy today.  He probably wasn't doing anything with regards to me.  Silly me.  But it was fun thinking about making him work hard.

4 - 8:03

5 - 8:07  I wasn't going to run this one, I stoped after 4 and stretched, and while I was strectching I thought I would try a "cool down" mile.  As I started back up I ran about 100 yards or so and as I breathed in my gum went shooting down my throat, but only it didn't go down.  COUGH, COUGH, COUGH and out it shoots.  Dang gum. 

40:19/8:04 pace

Well, I had set my goal for 1:40, missed it.  I'm disappointed/aggravated.  I'm very impressed with how my friends did, Scooby, Kelli/Scott, Matt/Lesslie, and Bill.

1 9:06 I couldn't believe the split here.  Dang crowd.  Proved to be ok though, probably would have gone to fast if I would have had clearer road.

2 7:11 Was disappointed with the first mile, picked it up, stopped talking.

3 7:19 Liking the splits, feel good, but I knew that the lack of distance training was going to haunt me somewhere after nine.

4 6:55

5 7:17

6 7:24

7 8:08 Missed the marker, but realized it shortly after and hit my lap anyway, so this is a little long, and made the next one (two) faster than they really were.

8,9 14:39  I missed the mile marker somehow, so this is a two mile split. (7:35 avg for 7,8,9)

10 7:57  GOT CHICKED!  Good job Kelli!  Started really loosing my legs here.

11 8:04  Really feeling that hill now.  Poor training coming into play in a big way.  Was trying to keep my eyes on where Kelli is at, but am loosing it too fast.

12 8:31

13 8:33  Resisted the urge to walk in a huge huge way.

13.1 00:44

If I can get over being CHICKED, I will try and smile about getting a PR.  I look forward to a better training year next year.

Congratulations to all!