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JRP south to 21st S and back. Rainy. Was going to do moderate pace on the way back, but I wasn't really feeling that zippy and I was pretty wet head to toe. I would rather run in 10 degrees and snow than sloppy rain. 1:34:45 - 7:29 out and 7:04 back.

Treadmill run at work in 50 minutes. 15 mts up/ 10 mts down. 5x3 minutes at 6:30-6:00 with 4-5 incline and 3 minutes rest. Felt good - legs got dead toward the end of the last "hill." Ran later b/c work was busy.

35 minutes of yoga at 9:00 pm.

Moderate Wasatch out and back in 55:53 with 600 ft of climb. Felt great. Lots of runners out and a beautiful afternoon. Ran at 4:40 rather than lunch.

Crocs are retired - I ran with a broken strap and it affected my form.  

35 minutes of yoga at 9pm. Two nights in a row with the wife.

I was looking forward to running in shorts and a T but got outside and felt the gusty winds. 2 mile warm up to Wasatch then 2x15 minutes in 6:26 and 6:10 respectively. One minute slow jog between. I had to run into the wind going south (15-25MPH with gusts). 2 warm 2.3 cool. 64:21 with 600ft climbing.

New shoes felt great though maybe a little snug on the left foot.

Emigration out and back easy with 8 striders. 700+ ft of climb and 58:54 total.

Easy down to McCarthy track (finally clear!) and around and around. With the Striders 10 miler tomorrow, I wanted to stay super easy. Other than the irresistable allure of a quick 5:45 mile 3, I stayed at 8 minute miles. 46:20 with 250+ ft climb.

Goal tomorrow, no matter how irrational, is to hit 60 minutes. That's splits of 5:45, 5:15, 5:50, 6:05, 6:40, 6:40, 6:50, 5:20, 5:40 and 5:55. If I go out agrressive and hang on, I hope to get a good time. Worst case goal is 62:30.

I have learned that if I set unrealistic goals, I get the time I want but if I target the time I want, I fall short. So, this race was right on target. I set a goal of 60 minutes so that I would break the needed goal of 6:15 miles, or 62:30. Goal was 5:45, 5:15, 5:50, 6:05, 6:40, 6:40, 6:50, 5:20, 5:40, 5:55. Warmed up 3.35 doing miles 6-9 of the course with the big hill in mile 7.

Splits were 5:57, 5:26, 6:06, 6:16, 6:52, 6:47, 7:38, 5:29, 5:51, 5:52. 62:16 total with 931 ft of climb and total elevation change of 1832.  The first two were slower than I would have done, but I was right on the heels of the leaders and I had no desire to pass them as they casually chatted and prepared for the grind.

The 7:38 was surprisingly slow, but it was a steep climb of 260 ft and I'd just run the first six 19 seconds faster than the 10k three weeks ago. Overall a positive step forward. I am confident I can target 78 minutes for the half coming up and at least break 80. Last year, I ran this as part of Salt Lake Marathon training in 1:11:11 and it felt way worse.

The shoes were great but I ended up feeling a seam on the outside middle of my left foot the last two miles and there is a blister there now. So, hopefully its a flaw and I can make another pair work. Right side was fine.

3.2 mile cool down at 11 before I got my day started. Everything feels good.