Each Day Is a Gift

Stats from my long runs in the last 5 weeks: 

July 3 ~ 18 mi on JRP (AP: 9:54)

July 11 ~  RHPC 13+7= 20 mi on Provo River Trail (AP:  9:54)

July 18 ~ 18 mi on JRP (AP 9:29)

July 25 ~  20 mi w/ stops on West Jordaon JRP (AP: 9:42) 

Today, 8/1, instead of running the scheduled 13 mi; I want to do a Park City simulated run (3 wks out from PCM) with some at mp.

Ran up to Alpine Canyon going east on SR 92, then north on 6000W and east on Westfield Dr.  The first 5K has a net elevation gain of about 125'.  Saw the Bank of AF hot air balloons over PG by Mt.Timp in the distance.  Thought about Steven & his friends, Bec and the YSAs hiking Timp.   I watched the balloons coming north towards Highland.  Wouldn't you know it... they landed in a field on 6000W just as I was running by.  I waved as they passed overhead.  So COOL!  Splits:  10:53, 10:03, 10:14

The next 5K from Highland to Alpine has another 100' net gain elevation.  Splits: 10:56, 9:54, 10:59.  From mile 6-7 is what I dubbed the "Deer Valley" loop.  It has an elevation gain of 200'.  I heard some awesome bag-pipe music playing by a group camping in the meadow to the east.  It was neat running up the canyon with "Highland" music.  The last difficult ascent was accompanied by "Amazing Grace".  THANK YOU to whoever performed that beautiful ballard.   Ate one gu at the turn around.  Walked quite a bit (11:37).

I did not blast down the canyon, just enjoyed the beautiful scenery (9:38).  Decided to turn east on Heritage Hills Dr. for more Alpine (uphill) running.  At mile 10, I saw a church with cars parked outside.  Stopped to see if I could use the bathroom.  No luck, another runner said the cars where from bikers having a race that morning.   I had run past at least 6 church buildings that had empty parking lots.  I guess none of them was a Stake Center which would be holding baptisms today.  Splits:  10:34, 9:11, 9:28.

Ran west on Westfield Dr. to Highland Blvd. (Suncrest Dr.)  Felt strong running the rolling hills on this 5K stretch, even passed a few runners.  Going south downhill was able to get in a good rhythm.  Splits: 9:45, 8:56, 8:41, 8:46.  Reached SR92 light at mile 14.5 and made the decision to run 3.5 more to make an 18 miler.  I wanted to tempo these as they're in my hood.  Splits:  8:55, 8:40, 8:17.

TT: 2:55:36  AP: 9:45.  Felt good about this run.  The AP hasn't changed much from the last 5 weeks; but felt stronger at the end today.  The legs/ITB handled the hills just fine.  Ice bath while drinking slim fast for immediate recovery. 

55.5 miles this week, not my highest mpw which were 63 mi on Feb 21 and 58 mi on March 21.   Debating whether to run another 20 miler next week, two weeks out from PC.  Whadaya think?

Off to do my nehpew's "non-farewell open house."  Have a GREAT weekend, everyone!

A "friendship" run today.  Ran with Wendy R., Mary, Carolyn & Stephanie who were doing 3 miles.  Left them and saw 2 ladies who used to be in my ward, ran with them for 1 mile.  Ran into Wendy C, turned and ran with her for a mile.    She had 4 more to go so I ran 1.75 hill by myself.   Easy pace: 10:13, 9:52, 9:50, 9:17, 9:15, 9:40, 9:26.

Around the world core, fast abs, clam shell, abductor lifts (40 rep)

Might do SWTOfD later.

Happy August and a GREAT week, Everyone!

My legs were sore last night so I did some yoga and foam roll before bed time.  Up early but had some clitches with car scheduling, didn't make it out the door till 6:45.  Then messed around with the Garmin once I got to the track.  By the time I started the warm up, it was already 7:15 and the sun is up!  WK 9 speedwork calls for 2x(6x400m@1:51) (1:30 RI) (2:30 RI in between sets).  It didn't happen as planned.  I was getting tired by the 6th interval so decided to make 8 and call it good.

Warm up: 2 miles in 17:26 (AP: 8:43)

lap 1 @ 1:39 (too fast, the football guys were watching!)  RI @ 1:37

lap 2 @ 1:47 (this is hard!!) RI @ 1:31

lap 3 @ 1:48 (why am I doing this?) RI @ 1:36

lap 4 @ 1:52 (how many more intervals to go?) RI @ 1:28

lap 5 @ 1:50 (yes, hitting the planned pace finally!) RI @ 1:40

lap 6 @ 1:31 (self destruct, still have another set of 6 to go!) RI @ 1:30

Getting HOT...Feeling spent, made the decision to do two more and be done with.

lap 7 @ 1:52  RI @ 1:28

lap 8 @ 2:01  RI @ 1:30

2 mile cool down, (AP 8:30)

Off to take my nephew and his family to the Church Adm. Office to be set apart. 

Woke up LATE this morning!!!  Boy, I was zonked!  Ran the tidy door to door 8 miler that I ran last Fri.  (2 miles to the canal trail, 5 miles on trail, 1 mile home).  

In the process of changing the Garmin back from yesterday's interval workout, must have done something wrong cause it only shows my 8 miler as ONE lap.  I do know that the first warm up mile was 10:30 and the trail miles were in the high 8's as I wanted to keep the trail miles at marathon pace.  Concentrated on form and felt good at that pace.  TT: 1:13:30.  AP: 9:11.  Very pleased with this run, a 4:20 PR from last Fri.

SWTofD for an hour.  Did hip flexors, abductors and adductors exercise in the pool 2 sets 20 rep.  

Deck guys are here!  Lotsa house cleaning to do with out of town company arriving on Sat. My bro-in-law and fam are leaving today... :( !  How time flies!!!

Yay tempo day!  Schedule calls for 2 mi easy, 3 mi @ 8:23, 1 mi easy.

The legs were tired and tight last night so I did AM/PM yoga at bed time hoping they would be ready for this morning's run.  They were still dead when I headed out the door at  6:35 so didn't know how the tempo run would go.  The temp was cooler with overcast sky and a hint of mugginess and absolutely NO wind. 

Took the first two miles easy (9:33, 9:11).  Saw my neighbor John heading the opposite direction.  At the turn around (mile 1.6), he was about 0.5 mile ahead.  It took me a mile to catch him.  Mile 3 pace came in at 8:06.  I turned north up onto Bull River while he turned south on Center.  Mile 4 @ 8:21.  Mile 5 was on the rolling Bull River Rd, 0.5 mile to 12th W. and turned around, came in @ 8:23 (right on!) 

Could feel the legs tiring; so took it easy (8:57, 8:58) for the 1.55 mi home where I saw Bec. doing her 2x5Ks tempo.  It was fun to chat a little with her.  She just brightens my day.  It was a successful run.  Have I ever mentioned I LOVE tempo day?

Meetings, more cleaning, laundry and getting the three bedrooms ready for guests this weekend.

Temp was cool, sunny, still a little hazy/dusty from yesterdays' wicked wind storm.  My Red Maple tree in the front yard was blown over, snapped off.  The wind caused an "arching" effect on the electric wire/telephone pole that caused a small fire across the street.  It was scary; but the fire was put out quickly.

Got brand new shoes on eBay for $34.  Tried them out for an easy run with Teena and Kelli after the temple on South Jordan River Parkway.  These shoes (Nexus) feel a little lighter than the Inspire.  Think they will do fine.   * Does anyone know how to "retire" the old shoes from the Shoe Manager?*

It was a nice short run, not paying attention to pace.  Have I ever mentioned I love "friendship run"?  Life is just too short/busy and time with friends are so so so precious.  I'll post the splits just for the heck of it.  TT: 49:35.  Splits: 9:38, 9:19, 9:34, 9:42, 9:33, 9:24.

HAVE A GREAT WEEKEND EVERYONE!!!  We're running at the Lehi JRP tomorrow.  Come join us at 6am.

Hubby, son and I worked, cleaned, painted 'till 7:30 last night.  So we went out for dinner.  Can't believe the waiting time at each restaurant...Texas Road House had an hour 45 min. wait...Oliver Garden was only 45 min. where we didn't get seated until 9pm.  Needles to say I was STARVING which resulted in eating TOO MUCH and TOO LATE which resulted in NOT MUCH SLEEP!  The wind was howling all night. 

I was surprised to see so many brave souls at the JRP:  my neighbor John R., Walter, Misty and their daughter, Sarah, RAD, Kelli, Scott, and JonA.   What a fun group!  We started out together.  Before mile 2, the guys pulled ahead and RAD stayed with them.  At the top, RAD, Kelli and I ran together from mile 5 on.  I had to walk portion of the uphills (the relentless wind really sucked the life out of me) and the tummy wasn't feeling good.  I'm so GRATEFUL RAD and Kelli stayed with me and kept me going.  We also ran into Michelle M. who stayed with us for about a mile at the end.  She then took off with great ease and speed.  The wind never died the entire time; but the temp was perfect.  Other than a couple of potty and water stops, we kept a good pace.  Am very happy that I got 10 of those 18 at marathon pace.

THANK YOU!  THANK YOU!  THANK YOU!  Kelly and Rachel for running with me.  I LOVE YOU SO MUCH!!!

Out of town guests arriving in an hour.  Not much rest today!

What a day!  I really wanted this speed day to work.  Had hubby dropped me off at the track on his way to work.  The temp was nice and cool.  Did the 2 mile warm up and the Garmin ran out of battery.  Stink!  Drove home (football son had my car there at the HS) and was going to run on the treadmill instead.  But company is still asleep; so grabbed my regular Timex and headed back to the track.  Just then, the city road crew came by to inform me that they're going to oil the road so I had to have all vehicles off the road.  Had to write a note for my visitors to move theirs when they get up and tell the deck guys to park their truck and trailor in my driveway. 

Got back to the track 45 min. later.  Did another mile warm up and started the intervals.  

Wk 8 speedwork calls for 1600m @7:50 (400m RI), 3200M @16:00 (800m RI), 2 x 800m @ 3:47 (400m RI)

I wrote all that down on a piece of paper.  Figured I just had to keep track of how many laps to run fast and recover and hit the split button on the Timex.  So here's what I got:

1600m @ 7:34  (400m RI @ 2:30)

3200m @ 15:11 (800m RI @ 6:24)

800m @ 3:46 (400m RI @ 3:05)

800m @ 3:48 (400m RI @ 2:45)

1 mile cool down @ 8:45

I think the football guys are used to me being there now.  The soccer girls were the awesome *cheering squad* today.  So glad the speedwork is done.  Now if I can just get a nap among the zoo/circus...don't think it's gonna happen!

The morning temp has been perfect for running.  Easy 7.25 in 1:08:45.  AP: 9:29.

An hour of SwTofD.

Around the world core, fast ab, clam shell, abductor lift (20 reps).

Deck is coming along nicely.

My favorite...Tempo Day!!!  Schedule says to run 1 mile easy, 4 miles @ 8:38/mile, 1 mile easy.  Here goes:

6.5 miles in 55:16.  AP: 8:30.  Splits: 9:37, 8:13, 8:04, 8:10, 8:03, 8:37, (0.5 mi @ 8:59)

Everything went well except during the cool down mile, the left ITB and muscle just north of the knee became sore.  Stretched them good post run; now feeling okay.  I need to do yoga later.  Off to the temple!

Have a GREAT day everyone!!!

Didn't get any running today.  Had meetings all morning.  Went to pay school fees, pick up some stuff for my boy.  Deck almost finished.  Company leaving soon... :)

Around the world core, fast abs, clam shell and abductor lifts (20 reps).

Hope I get to go on a date tonight!

Have a GREAT weekend everyone!  GOOD LUCK to those running races!

Mary (running her first marathon at TOU), Beth (running her 2nd marathon at SGM) and I met at Wendy's house at 6 am to run the PCM simulated route up to Alpine.  Wore l/s shirt thinking it would be cold and rainy.  Should have worn sunglasses and NOT the hat b/c the wicked wind was blowing up a dirt/sandstorm.  Ran with eyes half closed.

Temp was in the 60's at the start but got colder at finish.  A strong stiff headwind from the north/NW running uphill the first 7 miles was miserable, dodging tumble weeds, broken tree limbs and small rocks.  Felt bad for the group who's doing their longest run this year.

John (Wendy's husband) and Stephanie (their daughter) were in the lead pack while Beth was 100 yards behind them.  I hung with Mary and Wendy for the first 3 miles then caught up with Beth and ran with her 'till mile 7 to the Alpine canyon.  Decided to skip the 1 mile up-n-back that I duped the "deer valley loop" since I didn't need to run the extra 2 miles that the group was doing.  I waited till everyone made it up then ran with Stephanie and Mary 'till mile 9.5.  I dropped them taking advantage of the downhill and got done before the rain hit. 

Mile 1 - 3 ~ 10:03, 9:44, 9:58 (Gusting headwind from the north and west.)

Mile 4 - 7 ~ 9:48, 10:05, 10:27, 10:43 (Beth was slowing on the uphill w/ headwind.)

Mile 8 - 10 ~ 9:08, 9:39, 9:03 (Rolling up & down w/ sidewind.)

Mile 11 - 13.1 ~ 7:59, 7:57 (Downhill w/ tailwind), 7:56 (Flat the first 0.5 mi with headwind the last 0.6 mi.  Was getting cold so pushed to get it done!)

13.1 miles in 2:01:36.  AP: 9:21 

Felt good about this run.  Didn't look at the pace once; just ran by feel.  ITB never bugged until I was done at the end while waiting for the group.   Ate 1 Gu & 3 Enlyten strips.  Drank water every 2 miles from mile 3 for a total of 28 oz.  Too cold to take ice bath. 

Stake Primary Board Party at my house this evening so got to clean house quick.

Hope y'all having a FANTASTIC weekend!

Not sure if it's burn out or just feeling lonely for my kids...dragged my achy legs out the door for a painfully slow run.   Ran down 26th N hill and up 12th W hill, then east w/o looking at the watch.  Lots on my mind during this short run.  Perfect temp and beautiful morning!

Ran an out and back down 3rd W hill to Frontage.  Turned around at Sego Lily Elementary which would be bustling with children tomorrow.  A dumb chihuahua came out of nowhere, yipping and about to nib my heel.  I turned and yelled at him.  A passing truck distracted him and he gave up chasing me.  

Easy pace and effort on the hill.  Same knee/quad pain after mile 3.  AP: 9:32

Talked to my daughter yesterday.  Can't wait to see my grandchildren in Texas after Thanksgiving.   It's been over a year since I've seen them...wonder if the baby remembers me.

School buses are out in full force this morning carrying all the excitement of 1st day back to school! 

Ran with Wendy, Mary, Stephanie, Carolyn and Sue.  They reported all the aches and pains after their longest run last Sat.  I congratulated them on the well earned blisters and black toe nails.  We're all excited about running SF1/2 together.   I better mail my registration today.   We wish Sue luck at Hobble and me at PC this Sat.  Boy, it's gonna be a hot one!

Just picked up he patio table and chairs...look fab.  Off to Park City now!  

GOOD LUCK to everyone running races tomorrow! 

SO EXCITED to SEE those at PCM!!!

This is the third year I have run Park City as part of the Grand Slam.   The things I like about this race:  1) No bus ride  2) Nice staging area at the start 3) Good long training run 6 weeks before SGM 4) Hubby can drive to various locations to cheer me along the course 5) Small town yet out of state feel (50 states runners make this a destination race) 6) The course is never boring.

This year hubby got the cabin for 3 days so we turned it into a mini vacation.   We went shopping Fri and Sat afternoons at the Outlet Mall; ate at great restaurants and even made it to 3 quarters of my son's game in Riverton Fri. night. 

RAD and Bec got to the cabin late Fri. night.  We went to bed about 11:40pm.  At 4:45am my cell phone rang.  Teena's chirpy voice asked:  "Are you on the bus?"  "No, I'm not on the bus?"  "Where are you?"  "I'm in the cabin."  "Did I wake you up?" 

RAD, Bec and I got to the Fieldhouse around 6:00am, saw AmberG and couple of friends.  This year they moved the start line over by the Newpark Hotel  instead of just right outside the Field house.  I lined up with Alan, Eric, Rob, RAD and Bec about mid pack.  No National Anthem this year, just GO and no one was in a hurry. 

The first five miles went by fast, RAD and I enjoyed the slow warm up and sunrise.  We stopped and walked thru every aid station.  We had fun chatting away.   Took my first gel around mile 6 while RAD used the porta-potty.  On the Rail Trail portion, a guy with loud slapping feet would run either right in front of us or right behind breathing down our necks.  It was very annoying.  We finally ditched him for good once the elevation started to climb around mile 12.   We were running a 9:45 average pace. 

We saw Leslie and Gary around mile 14 by the city park.  She was looking good and they seemed to be enjoying their run.   I like this portion as it's the only shady part of the course.  Bec was waiting at the open mall turnoff since she was cutting out the Deer Valley loop.  We spilled out of the trail onto a roundabout where my friend was volunteering as crossing guard.  We ran on the annoying slanted road/sidewalk up to Deer Valley watching runners come down.  Saw and side-fived my neighbor, Bruce.

Took my 3rd gel at the bottom of the Deer Valley loop and grabbed a washcloth which I would wet and kept with me the rest of the race.  By now the temp was getting hot.  We're at the top of the course just before mile 17 and the elevation would drop.  My legs felt great, no quad or ITB pain to speak of.  The only thing bugging was my left arch and bottom of the feet most likely from running on the dirt/rock trail and old shoes.  A stone has embedded itself in the bottom of my right shoe/heel for almost 20 miles.  Anyway we took the downhill easy as RAD was concerned about her ITB. 

We met Bec at the roundabout and ran thru the open mall and the skier bridge where hubby was cheering (his 4th of 6 cheering spots).  We then went up 8th street.  While RAD and Bec ran, I walked.  It's honorable to walk this uphill blip.  We followed the runners ahead who had turned too soon and ran down on the wrong street (Woodside Ave).  By the time we reached the Park City Ski resort we had to run up Empire St to the aid station, STINK! 

We "bumped" into Maurine in the Golf course neighborhood around mile 19.  She took our picture.  We stopped at the aid station before heading to the bike trail to look for tape for RAD's knee.  Maurine caught up to us and we had a volunteer took our picture.   Took my 4th gel. 

We walked/ran the next 3 miles as RAD's ITB was bugging.  We got to the McPolin Barn (mile 21) aid station where we couldn't find any tape.  RAD rubbed some ICY-HOT gel pack that I brought and took an advil.   I ate orange, banana and was surprised at how fresh my legs felt. 

We crossed the hwy tunnel and began my least favorite part of the course, never ending winding dirt trail.   I just wanted to get it done so I told RAD to keep me in sight and ran ahead.  I was able to run couple of miles at 8:45 passing many runners.  Then I made the mistake of stopping at the aid station by the soccer field.  My shins started to cramp up when I resume running.  I slowed and changed strides.  Then the muscles just behind the knees started to cramp up.  I walked to calm it down.  I knew if I stopped to stretch, I would not be able to run as this is what happened at Ogden where I had to walk the entire Grant St.  I would run as soon as the cramp ease up and walk when it showed up.   I prayed the entire last mile and half with fear of charlie horse ceasing me.  The spasms moved all over my lower legs.

SO so so  glad that the finish was right on the trail, meaning no hair pin turn onto the grass, and I could keep jogging once I crossed the finish.  I was very happy that charlie horse never ceased me.   I was surprised to see the last mile split was 10:08 and the 0.2 mile was 8:49.  My finish time was 4:23:22, a 10 min. PR from the last 2 years on a much hotter day.

I think not running DNews Marathon and Provo River 1/2 (which I did last year) might have helped.  But really, it is having RAD to run and chat with that made this so much easier and fun. 

THANK YOU Rachel for running with me!  YOU ROCK!

Me & Rachel at the finish.  What a fun run!!!

Post race celebration at Ruby Tuesday...YUM!  Making a "Smooth sandwitch" w/ two slender beauties, RAD & Bec! 

Crazy weather!  As we were driving out, we could see Main Street Park City bustling with activities: vendors, farmers market, art shows.  Temp today would have been great for racing/running!  O well! 

Crazy weather!  A wicked wind storm was blowing up dust and tumble weeds while hubby and I went on a Sunday walk.  Hubby asked if I could run......  He chuckled when I demonstrated.....a yes/no answer would suffice.  :)

Only a slight stiffness on the left lateral quads.

Ran w/ Mary, Wendy, Stephanie & Carolyn at easy recovery pace.  4.5 miles in 44:10.  AP: 9:49.  

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

AM/PM yoga

Foam roll to loosen up the ITB and quad.  Minimal soreness.

Have a GREAT week everyone!!!!

Ran with Mary and Wendy out and back on the canal trail.  The rain shower missed us.  Was a pleasant run chatting the whole way.  

Slept in this morning.  Was going to run for an hour and SwTofD for an hour.  But found out I had a meeting this morning.  So only had time for a general aerobic run.

6 miles in 56:56.  Splits:  10:30, 9:45, 9:30, 8:48, 8:30.  Walked 0.2 to cool down and stretch.  AP: 9:28.

Going to the JrHigh track tonight to help the Stake YW with a trial run for the girls.  Should be fun.  Wonder how many girls would show up and are training towards the 5K we're planning in Sept.

*****************

About 40 girls came to the track at 7pm.  Warm up one lap with the girls and leaders.  Then ran 5K in 25:30.  Splits: 8:37, 8:20, 7:58, (0.1 @ 7:08)  AP: 8:16.   It was a good tempo run!!! 

Met at Wendy's house dark and early.  Beth thought we were meeting at 5am (the text message says 5mi at 6am); so she was done running when we got there.  Mary, Wendy, Stephanie and I headed east, almost 1 mile into the run a few deer ran across 1200 East.  A baby fawn got hit by a car.  Mary called the police with her cell.   The poor bambi was still alive.  

My legs felt pretty good after the warm up so decided to pick up the pace and tempo the rest home.   Could have run a couple more; but decided to go back for the group and finish up with them.

5.25 mi in 48:00.  Splits: 10:47, 9:56, 8:57, 8:08, 8:08, 8:10.  AP: 9:09

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

May SwTofD later.

As you know Senator Ted Kennedy passed away recently.  His casket laid in wake at the JFK Presidential Library & Museum reminded me of my visit there this year in April for the Boston marathon.

At the Pasta Party in the Gov't Center: 

Standing L to R:  MarcE, TomSlick, Canyon, Gary, Jeff. 

Sitting L to R:  Smooth, a girl I picked up going to the pasta party (forgot her name), and  Rhett.  What a GREAT bunch!  What a fun time! 

Nothing better for post-race recovery than walking around visiting Boston's rich history.

Senator Ted Kennedy's casket laid in wake in this three stories high atrium in the JFK Library under this giant flag.

The atrium looks out to the Boston harbor.  Too bad it was a rainy day...the view would've been incredible.

Today is 234 days 'till Boston 2010; 36 days 'till SGM'09.  Let's get ready! 

Have a WONDERFUL weekend, everyone!

Schedule calls for 15 miles @ 9:19/mile.  My friend, Mary needs to run her 1st 20 miler with 3 weeks out from TOU.   So we decided to do this on the Provo River Trail going up Provo canyon and back down.   Thanks to Luz's headsup info on the distance between drinking fountains; I decided to run this w/o a fuel belt/gatorade.  However I forgot to carry the Enlyten strips that I was going to try.  Will try that on the next 20 miler.

Wendy, Mary and I got to Will's Pit Stop (on University Ave.) where Stephanie was already waiting at 6am.   Made a "pit stop" just as LuzyLew and her friend, Catherine arrived.  Temp was perfect, slightly cool.  It was a bit windy at the mouth of the canyon. 

I ran with Luz and Cath at a comfortable conversation pace.  Cath is a brilliant girl gearing to BQ at SGM.   There were lots of runners and bikers on the trail.  Saw Karin R. (Josse's mom), neat!  About mile 7+ I was so happy to run into Kimmy and Kathie.  They were on their way down, well over half way of their 20 miler.  They looked great, running strong and having a good time together. 

I took a gel at Vivian's Park (mile 8).  We then headed up the road to South Fork for another mile to make a round trip of 18.  Mary, Wendy and Stephanie needed to do 2 more to make 20.  Soon after the turn around, Luz was having stomach cramps.  I felt bad leaving her.  Cath assured me that Luz would rather have us go ahead than run slower.  I took advantage of the decline and cruised home talking the whole way with Cath.  Ran into Kimmy and Kathie again around mile 16+.  They looked awesome having finished their 20. 

Finished the run feeling pretty good.  Immediately drank chocolate milk and gatorade, ate oranges and banana that I brought.  Drank water at all the water fountains about mile 4, 6, 8, 10, 12 (2nd gel) 14 and 16.   The temp was perfect with overcast sky; no worries about dehydration or cramps.  Felt like I could have run for couple more miles holding the pace.

18 miles in 2:44:42.  Splits:  9:50, 9:38, 9:16, 9:42 (going up Provo Canyon), 9:46, 10:09, 9:35, 9:45, 10:57 (going up South Fork),  9:06, 8:49, 8:18, 8:30, 8:11, 8:25, 8:15, 8:08, 8:12.  AP: 9:09

Going to check on everyone's run at TOU 1/2 now!  :)

Ran with the ladies at easy pace.  Answered their questions about running SF1/2 this Sat.  Going to be fun!  AP: 9:35   Off to take Olga to lunch.