Welcome

Easy run with Fritz around the Avenues and up City Creek. I miscalculated how far up City Creek we needed to go and we ran too long but on the plus side the last bit up was the most beautiful. About a 7:32 average. Lovely morning.

Went to the Grand America Sunday brunch after with the family and now I am succumbing to a coma.

After 65 miles in four days and a lot of hills I did a recovery run just south of my office. I tried to avoid the hills, but they found me. 50:11.

No running today. Bad stomach bug hit three of four family members. Hopefully tomorrow is a better day.

Not the week I was hoping for. I was feeling better by yesterday midday but it was the kind of day where I didn't have a break. I had my son with me at work all day so couldn't do a lunch.

Lunch

Treadmill today so kind of blah but I want to integrate my last big workout into Saturday's long run so I needed to do something harder than easy but easy to recover from today. I moved from 6:40-5:56 pace within the first mile and to 5:45 for mile 2. Miles 3-7.45 were at 5:42. I felt better than before at that pace and not at all labored with the fresh legs but the treadmill disagreed and died on me.

Back on at 5:56 pace for the final 16:20 of the run. 10.2 in 60 minutes total at a 1 incline.

PM

At about 7:45, I ran from home to west high. I was feeling speedy so I did a 1600 in 5:38. Was going to go 30 minutes but ran too fast. 4.3 in 23:35 or a 6:39 average.

Lunchtime Wasatch out and back in 1:03:39. Wonderfult temps but got warmer as the run progressed. Felt strong.

Went down to Orem again with Fritz and Nate. Met up with a big crew (Fritz, Scott, Zak, Matt, Mike, Brandon, Chad, Chad's friend, Toni, Reed, Nate and Jeff) and did 8 up and back Provo Canyon. 7:00 pace on the way up and the splits on the way back were 5:32, 6:04, 5:41, 5:53, 5:52, 5:57, 6:03 and 6:05; 5:53 avg all solo. I felt strong throughout though the last mile was a little harder to stay on pace. Ran .5 before the group and 1.5 as a cool down for a total of 18 in 1:58:45 or 6:36 avg.

I have really appreciated these last two Saturday runs. Good confidence builders before the race and its nice to get to know the guys a bit. Best news is that I feel great right now.