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Considered taking a day off but decided to go out around 3:30. I did a 40 minute shake out going up by the capitol and to the top of bonneville road. Then turned back and went down memory grove and home. Right around the road at the top of memory grove, a woman was driving the wrong way in the biker/runner/walker lane. I put up my hands and begged her to go the other way but on she went. It was hot! 70 degrees. 400 ft up

My legs were fatigued but I think they will feel much better tomorrow with today's run. 

Super easy with Adam up Wasatch via the BST. Windy going south but no storm yet. 63:59 with 800 ft up. Feeling great.

I did a little speed session at lunch. 5x1k@5k pace with 90 seconds recovery. Went to the U track and it was windy. I thought I could do these in 3:20 (5:22 pace) but I have difficulty pacing at this speed. The first was too fast - 3:15. Then 3:22, 3:30, 3:28 and 3:21 to finish. Range of 5:14 to 5:39 pace and average of 3:23.6 or 5:28. That's a 16:59 5k which is about what I ran in my last build up. I extended the recoveries on the last two from 300m-400m (93, 84, 118, 115).

I think I tend to check out when running gets tough and sets 3 and 4 reflect this lack of  toughness. The last one didn't even feel that hard. My body was just glad that I was getting this over with and let me let loose a bit. No flare up of the left glute so I am encouraged by that.

The other experiment here was the crocs. I wondered how they'd feel on the track and they were not great. It's harder to get a foothold on the curves and I got a nice blister on the outside of the left foot. So, yeah. That's a first and a last. With different shoes and no wind, I bet I could hold that 3:20 no problem.

60:12 total for the run with 300 ft up

Easy with Adam. I left early accidentally and ended up with a couple extra miles. Went through the U and over to 11th ave. "Looped" back on 10th ave for a bit. Got back right before some more rain. 1:21:20 with 850 ft up

And there it is. The 257 mile month via the 10.47 mile treadmill run. I haven't done one of these in a while since I've been enjoying the weather so much but it really is a great workout.

5 minutes building from 9-9.5 mph, 5 mts at 10, 15 at 10.3, 15 at 10.4 and 15.5 at 10.5. Hit 55:30 at 9.47 and did 1 mile cool going from 10-9. 61:35 total. 1.5 incline for all but a flat cool down.

Happy Halloween!

p.s. for allie - what do you call a hot dog with nothin inside it? a hollow-weenie!

BST north with Adam up dry creek. Met Nate on the way up and he joined us for about 70% of the run. Perfect day - tons of people out. 65:34 total with 1100 ft up.

No run today. Went to the HCF gala on Friday and didn't have the kids Saturday morning. I woke up at 9:17 am. I think that's the latest I've slept in since having kids. But too much to do and a nice run planned for Sunday.