RustyTF2

10m@7:04 w/ Dallin. Just took it easy and enjoyed the warm weather. Long Carterville. 

2m warmup @ 7:00

14x400m. 30 seconds rest. First 4 track, next 4 grass, next 4 track, next 2 grass (70, 69, 69, 70, 72, 72, 72, 72, 69, 69, 69, 69, 73, 72) None of those splits are rounded up...so average would probably be tacking on .5 to each split

4m cooldown up on dirt trail and back @ 7:15

I could have continued and done 20 like the team did, it's just hard to want to put yourself in the hurt when there is no for sure race in the near future. But I felt great today! Fun in the sun. 

10m@7:17 on Bonneville Shoreline Trail. Started at trail head above Orem cemetery and ran north to 1 canyon past battle creek (I think it is Grove Creek?).

10 miles is a long way at that pace on that terrain! I admittedly walked up 3 different hills, totalling 200 meters worth of walking. The heart rate was just getting up higher than it should be for an "easy" day. Perhaps next time I'll just have to swallow my pride and run slower. I saw an entire animal's vertebral column complete with ribs sitting alone on the side of the trail... the rest had decayed. CRAZY.

First time running 20 miles! First ~4 miles were warm up around 7:00. Then the next 8 were a tempo at 5:20 average. Then a pretty chill pace the next 6 miles and closed with a couple quicker ones. Average 6:16.

Ran at the Jordan Rivery Parkway w/ Jon Kotter, Fritz,  Toni, Scott Keatte, and a few other studs. Windy day but we made sure the wind was mostly at our backs for the tempo section. Had a great time! First time running with this group and on this trail. Thanks for the invite, Fritz! I'll have to join these guys again. I know I always say it and it never really happens, but I really think I WILL be sore after this one.