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Easy with Fritz from Highland around Holladay. Beautiful morning. Did 1 extra mile to try out the new paved path at Sugarhouse Park. Very nice.

Emigration out and back in 43:49. Since my Kinvara 4s may be cursed, I bought some fast witch shoes to take them for a spin. Size 10 is a bit snug but I will wear them a few times this week before deciding what to do. They did feel fast - like riding on a broomstick I think. Did two 6:00 miles down the canyon.

Another first today was the mega crunch salad with a bite from trader joes. It has a cilantro dressing but luckily the bite was much more prominent than the cilantro. So it's a welcome addition to my salad rotation. Salad 220 calories - dressing 300 calories. I think about 80 calories stayed in the cup and on the lid.

Another Emigration out and back. Inserted 6x2 minutes at half marathon effort with 2 minute recoveries. Averaged 5:54 in three intervals going up the canyon and 5:10 coming back down. Slight headwind going down. HR checks were in the 160s so I think the effort was right. A total of 2.2 miles of speed in 5:32 avg. Total of 59:02 or 7:02 pace the run.

Shoes are still fast and still too snug. In addition to my pinky toes getting squished in and numbing a slight bit, I felt some contact on the big toes on the way down and I don't want anything to do with that.

5:45 am run. 45 minutes to and up memory grove and back. Cool but not cold.

I got a new pair of fast witch shoes last night. I had to drive to Sandy to get them and they're orange, but they'll do. They feel right.

It's a parade.

2x5k@ MP, 2k up, 2k down, 1k recovery between. Wasatch out and back. Last workout.

First 5k splits were 6:00 (120 ft down), 6:08, 6:06 and 6:22 for the last bit slight uphill. 18:51 total with net downhill of 80 feet. 18:51 5k.

Second 5k splits were 5:58, 6:08, 6:22 (150 ft up) and 5:44 for the last bit downhill. 19:04 total with net uphill of 80 feet.

Felt strong the entire time, but was working to get up that last long hill behind the zoo. I am starting to learn to separate my breathing from my legs. Just because my breathing is hard on a hill, it doesn't mean I have to slow down if my legs still feel snappy. 61:23 total with about 700 ft up.

Easy at lunch in the light rain. I dressed too warm yesterday and I was freezing today. Down to the U track and around for about two miles. 46:33 total.

Highland run with Fritz and Nate. We ran to Jake's tempo loop. After Fritz gave us a tour, we did a fast 5k. My splits were 5:20.2, 5:21.8, 5:35.3 and 37.8 for .11. 16:55 for a 5k or 5:26.4 pace. I needed this for a confidence builder. I felt strong but could no longer hold sub 5:30 pace about 2.5 in. I never felt like I was truly maxing out and my legs felt ok throughout but I was a bit labored breathing. Felt fresh afterward and really enjoyed this run. It was so cold at 8am.

Garmin shows its a very honest loop.