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Easy run up City Creek Canyon from the Avenues with White. We did 3 quick miles down the canyon - 6:14, 6:08 and 5:54 with 190 descent avg. 1:31:08 total with 1000+ft of climb.

Beautiful morning. I am encouraged by how good my legs feel today after the long run yesterday.

2 up, 5 mile tempo, 2 down. Ran up to Wasatch and out to the mouth of Parleys. Tempo splits were 6:06 (net 62ft down), 6:09, 6:09, 6:13, 6:25 (net 63 ft up). Pretty good headwind going north.

I am starting to get comfortable running in the low 6s. Easy to do in the crocs. Calves a bit sore today. 61:37 total with 700 ft of climb.

Easy run on the BST behind work. Kind of easy - included 1200+ ft of climb (1539 on the runkeeper). There is a 250 ft climb over .39 miles just north of Red Butte road that was a blast. 59:28 total. Tired of the cold wind.

I ran in my Brooks shoes which are my most supportive shoe. I usually run these with no support in my Merrell Trail Gloves so this was an experiment in extremes. I really prefer no support and I felt wobbly navigating the rocky trails with the foam underfoot.

4x2 miles at half marathon pace with 400 jog recoveries. Went to McCarthey track at the U. Splits were 12:14 (6:05, 6:09); 12:14 (6:04, 6:10); 12:15 (6:08, 6:07) and 12:15 (6:10, 6:05). 1.75 up, 1.5 down. 1:22:04 total.

Felt good. A little tired on the last one. 10 mph wind wasn't fun but served to cool me down.

For those interested in what happened to quantcast for the little guys:

Our system is currently set to stop filter data for any subdomains that have not shown 100+ uniques in a rolling previous 30 day period. However, if they get to the point where there is a trailing 30 day period where they have less than 100 uniques, their traffic will no longer be visible through Quantcast. This is an automatic filter recently implemented in our system and we do not have the capability to override it.

Very easy miles down to Guardsman and around that block twice. 57:33 with 600ft of climb. Everything is good.

Up at 6! Easy 4 miler with 1 at goal race pace tomorrow. Went to West High and ran 9 laps with about 30-40 girls. Not sure if they are all West affiliated or what but they weren't the track team...29:53 total with 150ft of climb.

Beautiful morning for a race. I got there at 7:25 (started at 7:30), so no warm-up; a short jog and some jostling about. Unfortunately, the big three were there, so no chance at a top three finish. The goal was sub 1:58 and must have goal was 2:00.

I've never run this far this fast, so it was a perfect tune up for running the Ogden Marathon. I didn't have any leg pain so I think the pace was righ. This is an out and back course with rolling hills and a slight incline from miles 7-10 of 150-200 ft. Total climb of 386. Splits were: 

1. 6:10
2. 6:20
3. 6:17
4. 6:22
5. 6:18
6. 6:29
7. 6:39
8. 6:31
9. 6:27
10. 6:26
11. 6:14
12. 6:22
13. 6:40
14. 6:24
15. 6:28
16. 6:25
17. 6:34
18. 6:25
19. 4:11 (.64; 6:32 pace)