Each Day Is a Gift

Was so tired when I woke up that I didn't want to go run.  Had hubby take me to the HS track on his way to work at 6:45am.

2 miles warm up at average pace of 10:00

1200m @ 5:34

1000m @ 4:43

800m @ 3:45

600m @ 2:45

400m @ 1:51

All with 200m RI

Ran 3.25 mi from the HS track to home, all uphill.  Had to walk the last hill which the HS Xcoutry Team dubbed the "Killer Hill". 

I still don't get how to work the Garmin with this kinda interval workout.  I reset the thing after the 2 mile warm up.  Then hit lap and start button at the start of the 1200m, then hit stop button for the 200m RI.  I hit lap button again for the 2nd interval and when done realized it didn't start.  So on the 3rd interval I hit the start button.  I had to do math in my head to figure out the time  of each interval as the timer showed the accumulated time, not per interval.  May be I should have hit the start AND lap button at the start of each interval?

HELP!  I'm so i-challenged!

I'm learning how to post pictures.  This was a test.

5.75 mi easy recovery pace.

Around the world core + fast abs ~ 35 reps.

Abductor lifts ~ 2 X 15 reps.

Going to celebrate the 4th on Sat. with visiting families.  Will do my long run on Fri. instead.

Woke up late with tired body and achy legs. I must have DOMs from Wednesday's speed work. Debated whether to put off the long run for another day. Schedule calls for 17 miles @ 10:06/mile. Figured the legs are only good for a10:30 pace today.

Had breakfast of yogurt, cereal and milk before leaving. When I started on the JRP at 8:00 am, the temp was close to 70 with sunny sky.  Goal was to hydrate right and finish the run in under 3 hrs.  Carried 4 flasks of water on my fuel belt.  I planned to take walk breaks and drink every two miles.   I was already drenched in sweat by mile 2.  Mile 1-2 splits: 10:35, 10:13.  I didn't charge up the hill today and was glad to empty 2nd flask of water at mile 4.  Mile 3-4 splits: 10:16, 10:27.  

There were a few walkers/runners and lots of bikers on the trail.  Saw the Baileys who are friends from way back.  When I reached mile 5, I was pooped.  Stopped to stretch and get the legs ready for the downhill trashing.  Mile 5-6 splits: 10:45, 9:44.  I could feel the left ITB protesting on the downhill and tried to take it easy.  The thought of cutting the run short crossed my mind and couldn't wait to get to mile 8 for my walk break and finished off the 4th flask of water.  Mile 7-8 splits: 10:06, 10:07. 

Heavens must have pitied me, a huge cloud covering appeared.  That little bit of shade felt so good and I was able to make it to the car where I stopped to drink gatorade and fill up two flasks of gatorade, and one flask of water.  Ate a small energy bar, took off my left shoe to assess the old blister which had turned into a quarter size dead skin.  I didn't want to chance another inflamed blister; so I rubbed chapsticks on it (Kathie would be proud) and put a bandaid over it.  Mile 9-10 splits: 10:10, 10:14.

That little stop revived me.  Under intermitten cloud covering, I continued south with the same plan of taking drink and walk breaks every two miles.  Mile 11-12 splits: 10:28, 9:52.  Took a potty stop at mile 12 and drank the gatorade.  Lots of families were biking.  It was fun to cheer on the little children.  The cloud was gone by mile 13; couldn't wait to get to 14.   The trail was closed at 13.9, perfect, drank the 2nd gatorade and turned around...I might just make it.  Mile 13-14 splits:  9:27, 9:15. 

The sun was beating down on me.  I just wanted to get to mile 16 where there's a water spout and drinking fountain.  I ate one gel, drank from the fountain and doused my head and torso with water.  Mile 15-16 splits:  9:21, 9:14.  That took about a minute but I was revived.  At mile 17, I drank the flask of water and picked up the pace for the last mile "home".  Mile 17-18 splits:  9:16, 8:41.  My car read the outside temp at 81 as I was pulling out.

Weighed myself before getting in the ice-bath...no gain nor loss...perfect!!!  Total fluid consumption:  32 oz gatorade, 52 oz water + ~ 12 oz from fountain = 96 oz.

18 miles in 2:58:22 including walk breaks but not the stop at the car.  Average pace of 9:54.  I think I met my goal today.

HAVE A HAPPY JULY 4th EVERYONE!!!

The sound of canons going off woke me up.  A beautiful morning to walk and chat with hubby before celebrating with family, BBQ at home.  

Quiet restful day.  Took Jeff to the airport.  Went for a walk with hubby.  It was plenty warm.

I finished reading the Doctrine and Covenants last week and started the Book of Mormon.  I figure if I consistently read 1 to 2 chapters a day, I will finish reading it by the end of the year. 

You'd think with two rest days I would be up and ready for speed work this morning.  Nope!  Do I really need to follow the FIRST program to the T?  I mean who wants to do speed work first thing in the morning after a lazy weekend?  What to do:  plan B - run easy, plan C - run hill, plan D - tempo.  Is it just me?  I've been dragging lately.   K, enough whining, Plan D it is.

The first mile warm up was HARD!  I love running, but training is so not fun.  I didn't look at the Garmin; didn't want to know how painfully slow I was.  When that thing beeped at 1 mile, I quickened the pace and ran like I was in a hurry.  Within 0.25 mile I saw Mary, Stephanie and Wendy on their way home finishing their 10 miler.  Man, I really miss running with friends. 

I just couldn't stay focus today.  I don't know how Huans32 did it.  His tempo pace was so steady and right on.  Mine was all over the place today, granted it was a rolling route; but still...got to work on that.

Warm up mile - 10:55 (see what I mean?),

 4 miles tempo (was supposed to run them at 8:38)  - 8:32, 8:16, 8:31, 8:27

Cool down -  9:22, 9:22

6.5 miles in 58:45.  AP: 9:02

Picked raspberries for TWO HOURS!!!  My shoes and socks were like porcupines with all these "stinky weeds".   Why do my boys have to grow up and leave home?

7 hours of sleep.

42 min. of easy running +  35 min of "pretend to swim" = 77 min.

Around the world core + fast abs, 3 sets of 7 reps.

Ate 7 pieces of melons/fruits for snack.

*****

The Stake YW sports leader asked me to speak at the summer fitness kick-off meeting tomorrow night.  I'm supposed to motivate the girls to set fitness goals, to start a program to run a 5K by the end of the summer.   She has no idea how many girls will be there or any of their fitness level.  

Anyone has any good suggestions, ideas, what I should say to them?  I've printed out an article from RW, The RW's 8-week Beginning Runner's Training Program, and a 5 weeks beginner 5K schedule.  Man,  I hate speaking.  Why can't I just take them out for a 5K run?

Lower back and legs were very tired last night; felt a little better when I woke up.  I have got to get out earlier.  Temp was already in the mid 70's with a warm south wind by the time I got to the HS track.  Plus there were zillion kids on the field, jr. league football teams, girls soccer teams, a few walkers, even one lady riding her bike.

Ran 2 miles warm up.  Did the 8 dynamic flexibility exercises.  Drank and set the water bottle by the start/finish purple line.  Ran the intervals as scheduled, except @ 4 - 12 sec. slower due to the heat factor...or I just didn't have the motivation to push too hard.  Concentrated on form and relaxed breathing.  Got a few cheers from the kids in my ward/stake.  FUN!!!

2 mile warm up @ 18:30

1K @ 4:50  RI @ 3:27

2K @ 4:58  RI @ 3:30

3K @ 4:58  RI @ 3:36

4K @ 4:57  RI @ 3:40

5K @ 4:53  RI @ 3:25

All with 400 m RI where I walked 100 m and jogged 300 m while sipping from water bottle.  Did I mention it was getting hot? 

2 mile cool down @ 19:00 running clockwise.  Stretched 10 sec. for each major muscles twice.  On the drive home, the car said outside temp was 82.  Thank heavens for car air-conditioner!!!

I might be failing the FIRST training program 'cause I went out for a run instead of rest/XT.  O, but it felt so GOOD!!!  I was going to run 3 easy miles and swim.  After the first warm up mile, I changed my mind.  I ran up to the Murdock Canal trail.  It was a beautiful morning on the trail.  I forgot to re-able the Garmin for 1 mile (lap) alert from yesterday's workout; so no mile split.  I just ran by feel.  There's no soreness or aches to speak of.  The run got progressively faster.  I LOVE run like this, no slave to pace or distance.  

6.25 miles in 1:01:40

Off to go to the temple and special lunch!!! So EXCITED!!!

PM:

Around the world core + Fast abs, hip abductors, 35 reps

EVENING:

Hubby treated me to an impromptu date at Smoothie King.  That place is a nutrition center, good stuff.

AM/PM Yoga

Ran with Mary, Wendy, Carolyn and Stephanie (3 YW leaders and 1 YW) for an easy 5K.  

Spent an hour in the pool, pretending to swim, trying to feel this peaceful, serene feeling Teena told me about.  I almost drowned TWICE!  It was very scary!!!  I was all alone thrashing, swallowing water,  gasping for air.  It's a good thing I was not that far from the edge of the pool.  So then I decided to learn to float on my back.  For the life of me I couldn't do it.  I just kept sinking.  I must be made of lead!!!

Took my "baby" to have his Senior portraits taken at the HS.  I had to hold back tears reminiscing all the times I took his older sister and brothers for Senior photo shoot.  On the way home, I told Steven the story of his first day of Kindergarten...such bittersweet moments.

Took Steven to S.O.A.R. and spent the morning at the orientation mtg.   Made me wish I was going to college.  Took my Mexican sister to Sweet Tomatoes.  I ate WAY TOO MUCH!!!  In fact I have been pigging out a lot this month.  

Too full and too hot to run outside in the afternoon.  Ran 4 on the TM, 3 "hills" w/ max incline at 10, variable speed, max at 8:34.  TT: 42:15.

Around the world core + Fast abs. , 40 reps.

Bicep, tricep. 8 sets x 40 reps.

Going to curl up for home movie w/ hubby...better skip the pop corn and candy since I had a dinner of T-bone steak...such a piggy.

Week 12 Schedule calls for 10-20 min warm up, 3 x 1600m @7:50 (1 min RI), 10 min. cool down.

Did the 8 dynamic flexibility exercises.   Warm up for 2 miles:  9:27, 8:51.  Did a little light stretching.  The girls soccer team arrived and did their 1 lap warm up while I was finishing up the first mile repeat.  Then as I was into my 2nd repeat, they did their 1 mile trial run and the coach was yelling out the time as we lap him.  That was fun, however, I pressed the wrong button and messed up my Garmin timing.  So I'm going off of what he yelled out for that mile.

1st mile @ 7:41 (a tad bit fast) 

2nd mile @ 7:51

3rd mile @ 7:56

Cool down 1.5 miles running clockwise around the track:  9:09, 9:14. 

TT: 48:49.  AP: 8:52.  Stretched thoroughly afterwards.  Could feel the ITB getting inflamed. 

Not sure if I like this workout.  It's hard.  I wonder how much it benefits me as I feel like I can't get any faster.  Can a 53 yr. old woman improved on VO2 max?  

Evening

The Beehives had yoga and smoothies for their activity tonight.  I invited myself.  First time ever going to a yoga class.  LOVED IT!  Lotsa giggling.  It was so fun.

3.3 easy with Wendy, Mary and Carolyn.  

Around the world core + fast abs ~ 35 reps.

It was a long day yesterday babysitting.  The parents and kids didn't leave until after 8pm.  I had 7 Primary pres. to do phone interviews with after 9 pm.  Didn't go to bed 'till midnight.  Woke up at 4:30 am with no motivation to drive to Draper for the Suncrest run.   Stayed in bed till 6 am and went with the scheduled run instead.  FIRST schedule calls for a 6 miler (2 mi easy, 3 mi @ 8:23, 1 mi easy).  

Why is the first mile so hard?  Ran into JonA at 1.5 mi., stopped to chat a little.  Boy, he's fast!!!!  I turned around in less than a min., he disappeared.  Felt good thru the 3 tempo miles.  But on the 1st cool down mile, twitches of muscle cramps showed up.   On the 2nd cool down mile, the ITB began to tug from knee to hip.  An old slight pain on the left knee (at 4 o'clock) also showed up.  I've had that pain before coming down off Bull River Rd. to 3200 N.  The pain went away when I picked up the pace a little.

7.2 miles in 1:05:05  AP: 9:02.  Splits:  10:51, 9:13, 8:05. 8:20, 8:16, 9:09, 9:23, 0.2 mi in 1:40 (8:48)

Still debating about DNews 10K.

Off to the temple.  Another busy day with orientation of new counselor, etc.

Have a Happy Thursday Everyone!

Evening:

Hubby got home early at 9pm so we went for a walk.  It really helped loosen the hip joints which got tight from all the sitting today.  Saw lots of runners out.  Nice evening.

Am/Pm Yoga.  Ahhh!  Felt so good to stretch.

Easy out and back to Sego Lily Elementary via 3rd West hill and Frontage Rd.   Knee felt fine on the down hill at that slow pace.

TT: 48:47.  AP: 9:45.  Splits: 9:58, 9:25, 9:29, 10:01, 9:52

Sitting thru two meetings for 3 hrs this morning made everything tight again.  Will stretch before heading down to the Y for another meeting.

Need to start my long run at 5 am so I can make it back for Youth Conference tomorrow morning.  Have I ever mentioned that I'm not an early bird?  It's not a bad thing right...I just don't get worms!  :)

Had a huge Tucano's dinner at the S.O.A.R. banquet last night...such a pig...but the food was so good and I didn't have lunch.    Woke up at 2 am, tried to fall back to sleep.  Needless to say, didn't start the run at JRP 'till 6:04 am (an hour later than planned). Schedule calls for 18 miles @ 10:06.  I could either cut the run short or run faster.    Did the same thing for the 18 miler two weeks ago by walking and drinking 7oz. every 2 miles).  T. was in the mid 60's.  There was a light breeze just as the sun peeked over the mountain.  Saw few ducks diving and skimping over the river. 

Walked part of the uphill.  Saw RAD and Bec on my way down at my mile 5.3.  Figured I was under a mile ahead of them and they would catch up so I didn't turn to run back up with them.  Stopped at the car (mile 10) to refill the flasks with gatorade, ate one energy bar with 1/2 bottle of water.  No time to waste,  continued south for 8 more. 

I only glanced at the watch to see the time so that I could get the run done in time for Y.C.  The ITB started to bug around mile 13.  Concentrated on form and pushed thru the pain.  Saw Rick roller blading by and one of the Grimley boys and his wife running.  Doused my hat and shirt with water at mile 16 at the camp ground fountain.  The ITB felt better with faster pace and only felt it tugging on the rolling part of the trail.   Made it back to the car to see RAD and Bec chatting and didn't even look like they had run 14.   They had lots of 8:30 paces.  It would have killed me to run with them.   No time to stretch or visit.  Drank the rest of the gatorade.  Total fluid consumption:  86 oz. 

Just as I got in the house at 9:15, the phone rang.  Hubby said the youth were finished with their breakfast and waiting for me.  ARRGGH!  I thought I wasn't due to speak 'till 10am.   Took a record-breaking fast shower and headed over to the Stake Center in 20 min.  Whew!  hubby killed some time by answering some questions that the youth were dying to find out about him. 

18 miles in 2:50:56 (not counting the couple of min. to refill the fuel belt), almost 8 min PR from two weeks ago.   AP:  9:29.  Splits:  9:58, 9:33, 9:39, 10:24, 11:13, 8:57, 9:24, 9:23, 9:18, 9:23, 9:26, 9:00, 9:34, 9:04, 9:22, 9:11, 9:14, 8:43

Took my sweet time heading out the door.  By 8:00 am the temp was already 83.  Yikes!  That first mile was painful (11:04).  I had lead legs...almost abandoned the run.  Man, wish I knew how to do other cardio Xtrain exercises.  

Turning left  onto 12th East, I noticed my left foot fall was noisy while the right was quiet.  Tried for the life of me, pretending I was running on thin ice; but couldn't make it go quiet.   Concentrated on symetrical form and finally fell into an easy pace (9:42). 

On the third mile with slight decline, I worked on "tall puppet", instantly the foot falls went quiet.  Saw a girl going the same direction on the other side of the road.   Slowly reeled her in (9:00). 

Picturing the Kenyans running with such fluidity,  I did some strides as if kicking my own behind while tucking in the tail, belly button to the spine.   Seeing my own shadow, felt like a real runner, the legs seemed to "cycle" and the push off more powerful.  I was surprised to see the pace quickened quite a bit (8:22).  Wanted to run more but decided to save it for another day.  0.5 mi cool down in (4:30). 

Around the world core + fast abs (35 reps).

Swim and exercise in the pool for an hour.

Have to clean 16 windows today!  Thank goodness Steven is home to help me.

Interval workout today.  I'm learning.

Warm up 2 miles in 21:14 (AP: 10:36)

1200 m @ 6:23   RI 400 m @ 2:17

1200 m @ 5:58   RI 400 m @ 2:10

800 m @ 3:41   RI 400 m @ 2:00

800 m @ 3:35   RI 400 m @2:05

800 m @ 3:27   RI 400 m @2:10

1200 m @ 5:15 RI 400 m @ 2:00

Cool down 1.25 miles in 13:15

8.5 miles in 1:13:55  (AP: 8:41)

Will do ITB stuff and yoga later.  Having some "future missionaries" over for dinner and teach me (the investigator) tonight.

Was planning to run with Wendy & Mary who forgot to stop by.  Ended up chasing them making this a progressive run.  9:36, 8:42, 7:56, 7:52.   AP: 8:40  Didn't get the intended miles in b/c shutters guys were coming.

Around the world core + fast abs (35 reps)

Shutters had some bad flaws, workers over-stayed for 4 hours and still have to come back next week for replacement.   Felt like a waste of time today.

Toss and turn all night with backache...from cleaning, moving furnitures (5 heavy couches), etc.  I want to retire from housewifery.  Dragged my achy self out of bed for an early morning run.   There was no juice in me, the legs were dead, the mind wandered, called it good after a painfully slow 4 miler.  10:49, 10:00, 9:23, 9:36.  Yikes!!!...I hope I don't feel this way tomorrow for the 10K!

Off to meetings, appointments, and grocery shopping.  Did I mention I want to retire and live in a hotel and run marathons 'till I'm 89?

Picked up Teena on the way and we both wondered aloud: "why are we doing this?"  My reasons were to be with friends and to cheer my brother-in-law in the marathon.  He flew in from Hong Kong a day earlier.  He had been in 5 countries the last 5 days.  That guy is an animal.  

I had a ton of fun hanging out with Teena, Julie, Shimelle, Bec, RAD and her sister and Slick.  It was so AWESOME to watch Allie come in so strong and beautiful.  We were cheering our heads off.

I am so proud of everyone doing so well...Teena with her HUGE PR!  Allie with her outstanding win!  Gary with his 3:08 "training" run, Lowell pacing and helping a girl with an asthma attack.

This is only the third time I've run a 10K;  had no idea how to run these.  I thought I would be happy with sub-50 and place top 10 in the AG.  Hadn't felt good the last two days and with the warm temp I knew it would be tough.  

Here are my splits, what a total amateur/idiot I was: 

Mile 1 ~ 7:15 (went out WAY TOO FAST and knew I would pay for it later, but it was fun blasting down the hill with bunch of younguns.)

Mile 2 ~ 7:25 (my mouth was getting so dry, I needed a drink so bad.)

Mile 3 ~ 7:57 (saw hubby cheering at the bank.)

Mile 4 ~ 8:01 (lungs are burning, ITB is complaining going down South Temple.)

Mile 5 ~ 8:04 (what's with that guy handing out donuts?)

Mile 6 ~ 8:55 (finally got a drink of water and doused myself with another cup of water. I wanted to quit and went into marathon mode.  I was a road kill to zillion people here.)

0.2 mile ~ 8:56 (legs were burning, gasping for air and thought I would die, kicked it in when I saw the clock ticking 49:xx)

Finish time: 49:31  THANK GOD it was over!

I had never watched the winners come in at a marathon before (only on TV).  It was amazing!  It was so fun to cheer Johnny V and his pacer, Riverton Paul who kept doing 360 to make sure Johnny wouldn't get passed by another guy. 

After congratulating our fellow bloggers, Teena and I ran back on the course to find Lowell and run him in (3.5 miles).  That amazing guardian angel was helping a girl in distress.  She had a very scary asthma attack.  Lowell stayed with her and she ran her 2nd marathon with over 15 min PR.  Her first marathon was the "monsoon SGM" last year.

Continued the Pioneer's Day celebration with a wonderful delicious grilled steaks, chickens, shrimp lunch cooked by none else but my awesome brother-in-law.  Did I mention that guy never stops?!!!  What a great day!

THANKS everyone for making this race SO SO SO SO FUN!  Have a great weekend!

Woke up bright and early at 4 and couldn't go back to sleep.  What the heck, might as well go for my scheduled 20 miler.  THANKS to Teena's organizing a "chump" group run, I called her and got the driving direction to the meeting place. 

It was fun to see Shimelle, her brother, "Peach", Julie and a groupd of great "chumps".  I knew right away that I was going to be the sweeper of this group; but was concerned that I would be lost.  Everyone took turn staying with me for the first 7 or so miles.  THANKS, you guys/gals are AWESOME!!!

We got back to the church just shy of 12 miles.  We had forgotten to restart the Garmin after taking a drink from a park so lost track of about 1 mile.  It was a humid morning with temp staying in the 70's.  I lost about 2 pounds of sweat!  I am tired; but otherwise feeling great.  20 miles ~ average pace 9:42.  Fastest at 9:00, slowest at 10:20.

Teena was so very very very kind and patient to run with me for 20 miles.  I treasure every second of the run with her.  I just hope I didn't ruin her body by running her longest and slowest miles since rehabing.  She is amazing!

THANK YOU my dear soul sistah for pulling, pushing and encouraging me the whole way!!!  I would not have made it without you today!!!  I LOVE YOU lots and lots and lots!!!! 

No soreness, just a little stiff from sitting in church for hours.  Went for a 2 mile walk with hubby.  It was still very warm at 9 pm.  

Morning

4.5 recovery run.  Lead legs.  Ran relax keeping it easy in the 10's.  Shutter guys are coming.  Will do core later.  I'm still so very excited for Teena's awesome PR!!!  

Have a great week everyone!

Late afternoon

Around the world core, fast abs, clam shell, hip abductor (40 reps)

Went to see Harry Potter for FHE.  Was long.  Fell asleep for part of it.

Week 10 speed work day:  10-20 min warm up,  8x800m @ 3:47 w/ 1:30RI, 10 min cool down.

Was hard at the start.  Getting the hang of it and felt easy at marathon pace for the cool down.  

Warm up 2 miles in 19:06 (10:05, 9:25)

1x800 @ 3:46  RI @ 2:18

2x800 @ 3:42  RI @ 2:22

3x800 @ 3:39  RI @ 2:09

4x800 @ 3:36  RI @ 2:09

5x800 @ 3:35  RI @ 2:09

6x800 @ 3:34  RI @ 2:22

7x800 @ 3:35  RI @ 2:06

8x800 @ 3:34  RI @ 2:01

Cool down 2.5 miles (9:05, 9:16, 9:22).

10.5 miles in 1:27:48.  AP: 8:21

Lost 2 lbs of sweat.   Very tired, back is killing.  Will do yoga later.

What a beautiful morning, nice breeze, comfy temp.  Easy 6.5 ave pace @ 9:42.

Around the world core, fast abs, clam shell, abductor exercises (20 rep).

An hour swpooling. 

Schedule calls for 1 mile easy,  6 miles @ 8:53, 1 mile easy.  I LOVE tempo day.  Tempo run is my favorite workout...just barely out of the comfort zone but felt like I've accomplished something.  

Mile 1 ~ 9:50 (Running east w/ cool temp and sun's behind the mountains.  Lotsa bikers heading towards Alpine.)

Mile 2 ~ 8:43 (First 0.5 mile is slightly up, then turn around same route heading west.)

Mile 3 ~  8:22 (Breeze on the back felt great as the sun peeked over the mountains.)

Mile 4 ~ 8:35 (Slight uphill for 0.25 going north up to the rolling Bull River Rd.)

Mile 5 ~ 8:32 (Slight decline at 1600W and turn around going east.)

Mile 6 ~ 8:36 (Slight incline heading east on Bull River.  The breeze coming off the canyon felt great as the sun warms the valley.)

Mile 7 ~ 8:22 (Love this mostly straight stretch.  Waved to other runners who I've passed earlier.  Trying to stay focus.  Could feel back ached a little.)

Mile 8 ~ 8:43 (Surprised to see how fast this mile came in.  Thought I was running marathon pace.  Left knee & right calf complained when slowing down.)

8 miles in 1:09:45.  AP: 8:43.

Hurried to meetings and found out it's moved to tomorrow.  Looking forward to special lunch today!  Hope y'all having a GREAT Thursday!

Marion's run yesterday gave me the idea to run the canal trail today.  Saw lots of duck families floating leisurely down the canal.   If I had a coat of feathers, I wouldn't drown AND could fly whenever I get lead legs.  Hmm, not a bad idea to give up smooth arms and legs for some pretty feathers...quack quack quack!!!!

2 miles pavement ~ east to 1600E, then onto Canal trail (10:13, 9:50)

5 miles trail ~ west to 1600W turn around, east to 1200E (9:36, 9:39, 9:46, 9:45, 9;46)

1 mile pavement ~ 1200E to home (9:17)

I like this route, nice and tidy 8 miler.  TT: 1:17:53.  AP: 9:44

Off to meetings, temple open house, chauffering, concert at Red Butte Garden.  FUN stuff!