RustyTF2

10.25m@6:57 w/ bro and BYU. Wore my "rain jacket" but still was sopping wet head to toe. River trail out to the Lake and back... maybe would have been a better day for the treadmill. Especially since Dallin was having stomach issues and had to slow down and use the bathroom twice. Still fun though and I'm glad I got out there and ran. 

7m@8:08 on Firebreak trail starting up above Orem cemetery. Some tricky footing in the snow but a very enjoyable run! Tacked on about half a mile at the end on Bonneville Shoreline trail and it seems much more runable! I could see a lot of dirt even! Next time I will run that.

Listened to a podcast from trail runner nation during run about what it will take to run a 1:59 marathon and I think that guy they interviewed is a quack. 

7 minutes core and side-lying hip abductor exercises. 

2.95m warmup including strides @7:01.

Lake Loop Fartlek 10-5-3-2-1 (minutes on, followed by same # of minutes easy jogging after, except only 5 minute after the 10 minute segment) -5.85m

Paces: 10-5:08, 5-4:49, 3-4:48, 2-4:32, 1-4:22. Recovery typically ~9:30 pace (included some stand still time)

3m cooldown @7:29

3.45m@7:08 after Jill got home from work and took over Dylan duty. 

First time running over 2 hours!!! 2:00:44. 2,356 calories 

19m@6:21 on Murdock Canal Trail w/ Jason Witt and John Coyle for most of it. Witt did a 5 mile pick up after 12 miles so we didn't see him after that. Coyle stopped at 16 so my last 3 were alone. Quick pee stops at 5.5, 8.5, and 13.5 miles. My plan was to run 18@6:40 pace but Witt can't handle running that slow so he made us run 6:20's...jerk. I'll be sore for a few days but I feel quite accomplished! And hungry!

splits: 6:50,6:25,6:33,6:21,6:13,6:15,6:18,6:20,6:22,6:16,6:14,6:12,6:27,6:33,6:27,6:27,6:11,6:14,6:06