Just Keep Runnin'

7.5 160/183 57:45.0 (7:42 pace) up Logan Canyon

1.0 151 8:09.5

0.8 159 6:39.5  (8:19 pace) - nice headwind

1.0 161 8:54.2 - nice headwind

1.0 163 8:16.5 - headwind died down - turn around

1.0 154 7:30.2 - slight tailwind

1.0 157 6:45.9 - tailwind

0.8 166 5:10.1 (6:28 pace) - 6 0:25 strides with 0:25 in between

1.0 172 6:19 - 3 0:25 strides with 0:25 in between followed by 1/2 mile in 3:00.

Saturday must have been a killer, my calves were so tight!

The training schedule calls for 8.7 miles today, but I've found that running that far the same day as I play basketball does a number on my knees.  So...

4.0 160/177 30:01.9 total

1.875 151 14:11.2 (7:34 pace)

0.25 165 1:42.4 (6:50 pace)

1.875 168 14:08.2 (7:32 pace)

Evening - Basketball 1:30

"Recovery" day - 3.1 159/171 23:55.4

I must be getting old: getting up the morning after basketball is a little rough.

9.0 167 1:03:18 (7:02 pace) to Milleville Welcome sign.  Fastest I've run this by 42 seconds...

146 7:30 - 0.8 flat, 0.2 uphill - steep

162 7:05.8 - 0.2 uphill - steep, 0.2 downhill steep, 0.6 downhill to flat

167 7:23.2 - 0.8 gradual uphill, 0.2 gradual downhill

163 7:05.1 - 0.4 gradual downhill , 0.6 flat to gradual uphill,

0.5 170 3:44.0 - 0.5 gradual uphill to flat 7:28 pace - turnaround (32:48 - 7:17 pace)

0.5 169 3:25.4 - 6:50.8 pace

171 7:07.0

174 6:38.9

178 6:55.0

175 6:23.2

14.5 168/189 1:43:49 (7:10 pace)

144 7:27.9 0.8 flat, 0.2 uphill - steep

160 7:02.3 - 0.2 uphill - steep, 0.2 downhill steep, 0.6 downhill to flat

166 7:18.2 - 0.8 gradual uphill, 0.2 gradual downhill

165 6:55.9 - 0.4 gradual downhill , 0.6 flat to gradual uphill,

0.25 171 153.0 - gradual uphill to TOU 20 Mile markflat 7:32 pace

170 7:13.4 - 0.5 gradual uphill, 0.5 gradual downhill

169 7:05.5 - 0.7 gradual downhill to flat

171 7:17.7 - flat to slightly uphill - turn around (52:13 - 7:12 pace)

172 6:51.8

173 7:09.2

173 7:09.1

0.25 1:43.6 (6:54 pace)

171 7:15.1

172 6:53.4

174 7:31.3 - took the downhill slow in the end of this mile and beginning of the next

168 7:02.5 (51:36 - 7:07 pace)

The bottom of my left foot seems bruised, otherwise this run would have been in VFFs.