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Easy run up city creek and back including a Memory Grove/N Temple detour on the way back. 9:22 per mile average up with 980 ft ascent and 8:06 down. Again ran too late as it was 12:30 and 75 degrees by the time I got home. Six strides. 1:39:27

Idea was 5x800 at 3:05-3:10. I got to the track a bit late and it closes at noon, so I only got three in. I also felt a bit tired after running long on Sunday rather than Saturday. I considered putting speed off until tomorrow but stayed with it to my detriment. Splits were 3:02, 3:07, 3:10. 40 minutes total.

After this current mini-cycle for a half mararthon (going to do Haunted in SL on 10/20 rather than Provo on 10/27) I am going to reassess everything. From what I've been learning, that's probably going to mean less speed and more long slow miles from now until February...

Felt flat and took Tuesday off. First time in bigger Kinvaras just arrived. Feet felt fine.

I messed up my treadmill tempo and had a longer warm up and shorter cool down but overall it worked ok. Still 55 mts 8 miles.

Int Distance	Total Time	Speed
0.125	1.21	6.2
0.125	2.27	7.1
0.125	3.31	7.2
0.125	4.34	7.3
0.125	5.35	7.4
0.125	6.35	7.5
0.125	7.34	7.6
0.125	8.31	7.7
0.125	9.27	7.8
0.125	10.22	7.9
0.125	11.16	8
0.125	12.08	8.1
0.125	13.00	8.2
0.125	13.90	8.3
0.125	14.79	8.4
0.125	15.68	8.5
0.25	17.42	8.6
0.25	19.15	8.7
0.25	20.85	8.8
0.25	22.54	8.9
0.25	24.20	9
0.25	25.85	9.1
0.25	27.48	9.2
0.25	29.09	9.3
0.25	30.69	9.4
0.25	32.27	9.5
0.25	33.83	9.6
0.25	35.38	9.7
0.25	36.91	9.8
0.25	38.42	9.9
0.25	39.92	10
0.25	41.44	9.9
0.25	42.97	9.8
0.25	44.53	9.6
0.25	46.13	9.4
0.25	47.76	9.2
0.125	48.59	9
0.125	49.44	8.8
0.125	50.32	8.6
0.125	51.21	8.4
0.125	52.12	8.2
0.125	53.06	8
0.125	54.02	7.8
0.125	55.01	7.6

Drove down to Jimmy John's and grabbed a sandwich then ran through downtown to State Fair Grounds and back. 47 minutes.

I work at Huntsman at the top of Research Park so there are either rolling trails or I run off a hill to go anywhere. Often I drive off the hill and get a bite somewhere and then run near there.

I often run through Matheson State Park on my way to emigration canyon or Wasatch Blvd but it has never occurred to me to do my run there. Its about a .75 mile L-shaped loop where you ascend 50 ft then descend 50 ft so a nice gravel loop that's neither flat nor steep. 47 minutes.

From home to Jordan Pkwy and south to about 2800 S I think a bit past the Redwood bridge. 1:00:18 out and 56:14 back. New shoes felt good and it was good to go out at 6:15 am and stay cool. I think it was 30s whole the whole time!