Long May You Run

4.57 miles am 37:45 ave pace 8:16

.67 miles pm

6 miles on the track.  46:59  8:11 8:21 8:15 7:45 7:30 6:58 ave 7:50

Rode my bike to and from track,  7 miles round trip

4.65 miles am 36:36 7:52 ave

4.65 miles pm 36:18 7:49 ave

4.77  miles am 38:06 7:59 ave

4.65 miles pm  36:11 7:47 ave 

4.65 miles am 37:32 8:04 ave

4.65 mike pm 36:05  7:46 ave

4.65 miles am 37:24 8:03 ave

.67 miles pm

10 miles on the track 1:19.44 7:58 ave.  8:23 8:12 8:12 8:10 8:00 7:55 7:51 7:46 7:45 7:29

1 mile cool down 10:00

4.65 miles am 37:00  7:57 ave

4.65 miles pm 35:30  7:38 ave

4.65 miles am 36:08  7:46 ave

4.65 miles pm 35:05  7:33 ave 

4.65 am 37:58  8:10 ave pace

4.65 pm 37:35 8:05 ave pace 

4.65 miles am 37:21  8:02 ave pace

.67 miles pm 

5 miles out and back, Big Cottonwood Canyon.

The point of the run was the downhill portion.  Preparing for Desnews marathon, 5 miles down in 36:57 ave pace 7:24

This is the first time I have run in Big Cottonwood Canyon, it's surprisingly steep.

4.65 miles am 36:43 7:54 ave pace

4.65 miles pm 35:35  7:39 ave pace

4.65 miles am 8:13 ave  38:14

5.65 miles pm 7:41 ave  1 mile on the track 7:24  43:24

4.65 miles am 39:27  8:22 ave

6.65 miles pm 55:04 8:17 ave 

1 mile on the track then 7.5 up to to the top of City Creek Canyon and 7.5 back.  I ran the downhill hard, almost as fast as I could.  The downhill was the emphasis of the run.

1 mile on track 8:57

7.5 miles up 10:15

7:5 miles down 7:45 

10 easy miles on the track.  1:37:34 8:26 ave

9:02 9:03 8:50 8:52 8:42 8:48 8:40 8:36 8:36 8:26 

4.65 miles am 39:32 8:30 ave pace

6.65 miles pm 54:50  two miles on the track 7:47 7:42 miles home 7:54 7:59 7:32 

4.65 miles am 36:59  7:57 average

6:65 miles pm 54:50 two miles on the track 7:49 7:49 three miles home 7:53 8:13 7:48 

4.65 miles am 39:35 8:31 ave

.65 miles pm 

10 miles on the track 1:22.13  8:13 ave.    9:01 8:55 8:46 8:16 8:00 7:57 8:02 7:54 7:48 7:35

Started my run about 8:30 pm.  What a beautiful time of day to run.  I will be doing more runs like this during the summer.  I was planning on running 4-6 very slow miles in the high eights/low nines per mile.  Felt very good, sped up and kept on going.

9 miles.  Ran one mile on the track then 4 miles up hill, 4 miles down hill.  9:26 10:47 9:42 10:22 10:34 down miles 8:04 7:36 8:04 7:30.  Ran easy, I was curious what my down hill times would be with minimal effort.  The goal of today's run was to get a few downhill miles in.