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Round-about West Weber/Marriott. Ran about a mile w/ my brother in law who is just starting to run. minimal climbing maybe 100 ft 59:04

Ran four liberty laps on wood chips and to/from car. Paused it accidentally for .62 miles or so, so not certain of time but it was between 48-49 minutes. 160 ft of climbing

50 minute treadmill tempo at work. 1 mile warm up; .5 miles at 9.5, 2.5 miles at 10.0, 2.5 miles at 10.5 and 1 mile at 11.5 (5:13 mile!) with a .71 mile cool down at 9.0.

I am feeling fast. I don't have a heart rate monitor but I am considering getting myself something for Christmas. My informal pulse check put me somewhere in the mid 160s. I have no idea what my VO2 max is and I don't know where to put my threshold pace any more. All I know is 6:40 is now feeling pretty easy and I don't get winded running in the 5s.

I believe I might have a case of ITBS starting up so I am trying to fend it off. I was at an incline of 1 for the first 4 miles and then the dull pain came. I went down to 0 and it was fine thereafter so maybe I avoid running up and down hills and try to strengthen my core and stretch a bit more. I just got a foam roller so I am going to try to figure out how to use it.

10 alone in 1:12:06 in Bear Lake along the pathway in Garden City. Another one and change with a few in laws I will count as one. Minimal climbing; perhaps 300 ft.

More Bear Lake miles - out and back to marina. 44:47 w perhaps 300 ft climb

Final Bear Lake run - along the pathway back and forth and back and forth. No internet out there and I can't write in the blog in my iphone. Long run in 1:59:09 with perhaps 500 ft climbing