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BST north four miles from the office and back. Was tired by the end because I am not so healthy. 74 minutes.

I just signed up for my 20 year high school reunion today. It is just over two months away. Maybe a goal to lose 15 pounds by then by getting in some sweaty summer miles. It peels off quickly if I am consistent.

Another 8 miler at lunch. This time my favorite emigration out and back. I did a few 80 step accelerations but far from max speed. I again died in mile 8. Running 8 miles is no longer easy for me but I should be able to catch up fast. 8:05 average pace.

I'm down a pound from yesterday's reading. Two weeks to go I suppose.

Took a day off for Charlie's last day of 1st grade. Alone now and ran a nice loop from home to 2nd ave up to 11th via V St and down memory grove. Then cut across to the capitol and home. Felt ok. Can feel the fatigue of three days of running and a small twinge under my left knee almost like a high shin splint. 7:57 pace.

I enjoyed running in some wind and light rain very much. You miss the weather when you aren't running. You just don't experience it the same way when you're not spending a lot of time in it. 

Down another pound. Weighing myself at the same time each morning.

At about 10 am, I ran from home up wall around the capitol up bonneville road up city creek and turned around just past the water station. On the way back, I split off on the city creek trail and maintained the 9:20 pace I had been running on the way up. I needed the slower pace to complete my longest run timewise in some time. I felt ok not good on the way down and my legs didn't really slow until mile 11. Ran down memory grove and along n temple through marmalade and finished in 1:52. So 9:20s pretty much the whole way. 

I can still feel a minor knee pain on the left side but I am guessing that is nothing. I've never had knee pain and Joel at Tosh said that if haven't had it by now, its' not likely to ever happen. 

That's 9 miles on average with 900 feet of climb on average over the past four days. More than I'd done the previous four weeks and I am holding up ok. Trying to decide whether to run tomorrow or skip a day. I think I will go back down to 50 minute runs on the weekdays and up the weekend run a bit each week. Hopefully I will hold together. I've decided that running with some pain will have to be the norm. Better than not running at all. I will also continue to try to fix it in my half assed way.

At 11, I left the office for a Wasatch out and back when my phone said it was still 72 degrees. I decided to continue doing 8 mile runs. I was a little rusty in the first mile but felt better thereafter. This is a hilly run for the first and last quarter but mostly flat for the middle half. 550 ft of ascent total including the lovely 200 ft in the last mile up to my office when the temperature was rising to high 70s. 66 minutes

I took yesterday off and went to Pride then had some family over. A nice and very lazy day and I gave back the gains (and by gains I mean loss) I've had weight wise. I quite enjoyed the Warriors/LeBron game.

11:30 am run from work. High 70s to start low 80s to finish. 11th ave out and back via the U hospital and fed heights.This is descent for the first half and a climb for the second half so it's grueling on the way back. I ran a bit faster today and with the heat it ended up being a good moderate effort. 7:42 pace with 700 ft of ascent.

Knee hurt at first but not after the 2nd mile. That was the hope with some shoes with soles and perhaps that was the necessary tweak...

I kept on thinking I should do five mile runs when I wasn't running. Just five miles five times a week. Why not? But I never did those runs. Somehow, eight miles feels like a better threshold. If I am out there at least an hour, I've had a good workout.

At 4:00, I went downstairs to the treadmill. I needed to stay close to the office. I did a mile at 7:30 then two at 7:19 then one at 7:13 then eight striders. These consisted of increasing pace from 8.3 to 12 and running 5:00 pace for 15 seconds. I then rested for 90 seconds and repeated. Back to 7:13 then cooled down the last mile at about a 7:45 clip.

Total of 56 minutes all at a 1 incline. Felt pretty good.

I made it out at about 3 in the afternoon and managed only 2.2 miles. Mid 80s and I wasn't feeling it. Lots of excuses today. 

Ran from home up city creek and watched out for the steeplechase runners. I had to be home by 9 and they started 15 minutes late so I wasn't able to stick around long. 67 minutes total.

At 11:30, I did an emigration out and back in 56 minutes. Weather was 80 to 85. I was stronger on the uphill but avoided accelerations on the downhill compared to my run last week..

I had sunscreen, sunglasses and body glide in my bag, but failed to use any of them.

I took a few days off to reduce the irritation in my left knee. While it's not serious, it exists and I need to treat it. I felt much better today but I will do 7 mile runs for a week or two and see if my strength increases, weight decreases and these rookie injuries go away.

Treadmill at work. 49:50. Felt ok.

Knee hurt at first but not later and not since.

Treadmill in the office at lunch all at 7:30 pace.

At 6:40 am, I ran from home through marmalade to S Temple. East up S Temple through the U to Guardsman to Sunnyside up to Foothill across to Mario Capecchi, through fed heights up to 11th ave around bonneville rd/gravity hill across 500 n back home.  I was going to run down memory grove but my legs were done. Feeling not so great on these long runs. Maybe less long.

Went out at 9:30 am from work. Met up with Adam and ran our usual BST stuff. 9:10 pace

Felt good after a day off.

At 12, I did treadmill in the office. 50 minutes with a slight progression. This is a new treadmill but the same model as the old so I don't know yet whether it runs slow. So it goes.

Was going to do a run outside at 930 but I was diverted by a service appointment. Knee is almost 100% so that's good.

At 11:15, I did another treadmill lunch run in 50 minutes. Another slightly harder progression. Felt good.

At noon, I did an Emigration out and back from the office. It is breezy and a bit cooler in the canyon. Temperature was mid to high 80s and I was sure to keep the pace easy. 59:20 for the run.

Ran just before 11 am when it was already in the 80s. That's fine. Dropped off my niece at Momentum and ran up wasatch to the mount olympus parking. It was hot but not too hot. It wasn't hard and it wasn't easy so it was great. 65 minutes total.