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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.