Long May You Run

4.65 am miles 37:54 8:09 ave

7.65 pm miles 1:05:03  8:30 ave  3 miles at track 8:48 8:41 8:31

4.65 am miles 39:38  8:31 ave plus stairs, 15 floors

7.65 pm miles 1:06:52 8:44 ave 

4.65 am miles 8:57 ave

7.65 pm miles 8:31 ave 

4.65 am miles 8:49 ave

.63 pm miles 

10 miles 8:37 ave

13 miles 9:00 ave  behind the Capitol and along 11th ave

4.65 am miles 8.29 ave plus 15 floors of stairs

7.65 pm miles 8:41 ave 

4.65 am miles  8:33 ave

7.90 pm miles  1:07:40  8:34 ave  

4.65 am miles 8:26 ave

7:65 miles 8:43 ave 

10 miles on the track  8:11 ave  snow flurries. 

4 miles on the track 9:03 9:13 8:52 9:09 then a 9 mile out and back to the track with two more miles around the track 8:09 and 7:79.  I felt very strong during this run.  The out and back portion is uphill, 4.5 up 4.5 down.

4.65 am miles 42:04 9:02 ave

7.65 pm miles 1:06:19

4.65 am miles 40:41  8:44 ave

7.65 pm miles 1:07:11  8:47 ave 

4.65 am miles 38:56  8:22 ave

8.05 pm miles 1:09:09  8:35 ave 

5.28 miles 43:39 8:16 ave.  I felt like a ran much slower, I guess i didn't.

9.6 miles from downtown through Memory Grove and 2 miles up City Creek Canyon.  Ran with two other people, stopped a few times, which is always a few times more than I ever want to stop but what the heck, my goal was to simply log some miles and have a good time, which I did.

7 miles 8:39 average, ran on the track.

4.64 am miles 39:59 8:36 ave

6.65 pm miles 58:25 8:48 ave 

3 miles on the track 27:00 9:00 ave

3.728 miles cold turkey run 25:50  6:56 ave  5th of 24th in AG 27th of  approx 534 overall.

I know every inch of this course, I log a lot of miles in this area.  I feel like a ran the course well.  I wanted badly to place in this race, but I looks like I'll need to keep training harder and get a little faster.  

11.25 miles behind Capitol, along 11th ave up to the U on the mountain and back 1:41:39 9:02 ave

6 miles on the track 51:39  8:36 ave