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Local high school conducts this run every September and this year I ran it because Ben is on the cross country team;  There were about 400 runners.  My goal was to keep all the miles under 8 minutes and to finish within 23 minutes.  End resut was 22:33 or 7:21/mile.  Splits were 7:07, 7:31, and 7:34 with a maximum pace of 5:19.  I exceeded my goal.  When Ben and I ran the marathon, there was no one between us, and there was no one between us for this race either, but this time he beat me by a few steps.  I think I was 2nd place in my age division (51 and over), but only first place was mentioned.

Yesterday's race proved it to me and it made a difference on today's run.  I ran 3.04 miles in 23:47 or 7:50/mile with these splits:  7:59, 7:52, 7:42, and 6:46.  All miles were under 8 minutes, even though I didn't perform quite as well as yesterday's race.

Decided not to do hill training today after my recent fast running.  Instead, I took the easy Murdock trail (6.18 miles in 50:17, or 8:08/mile.  Usually, I can see the trail just fine, but it gets really hard when there is a light shinning in my face.  Once, I almost ran into a dumpster.  Another time I left the path and went into the gravel.

Did a shortened hill route of 4.48 miles in 37:42, or 8:15/mile

Getting closer to that 8 min/mile average pace.  Ran 4.65 miles in 37:16 or 8:01/mile with these splits:  8:20, 7:58, 7:50, 7:57, and 7:59.

10.53 miles up and down Provo Canyon in the dark.  Two runners going for double my distance (21 miles) passed me up at mile 5.  They'll be running Top of Utah in two weeks.  Pace was not impressive today at 8:53 per mile 1:33:31 total time.

Perfect running weather at 61 degrees.  Ran 5.45 miles in 45:24 or 8:20/mile with a slow 3rd mile due to running uphill into the wind.

Flat run on Murdock canal trail, which usually gives me my best results,  Today's 6.15 miles took 49:32, or 8:03/mile, with these splits: 8:58, 8:03, 7:52, 8:00, 7:58, 7:35, and 7:14 (partial). Saw four other runners and 1 biker in the dark

Saw my first 3 deer of the season at the top of my 500 foot climb.  They crossed the street in front of me and then stared at me as I struggled up the hill.  There was a light rain and sheet lightening, but not too bad.  5.03 miles took 42:19 for an average pace of 8:25/mi with these splits:  8:57, 9:48, 6:49, 8:00, 8:30, and 8:51.

Friday the 13th is my lucky day.  I ran a short distance on the easy path (Murdock Canal trail).  Even so, I think it was the first time I averaged under 8 minutes a mile without being in a race.  4.11 miles in 32:35 or 7:56/mile with these splits:  8:51, 7:42, 7:50, 7:26, and 7:05

Up and down the canyon past bridal veil falls for the longest run in a while.14.23 miles took 1:56:36 or 8:12 per mile.  I'm pretty happy about that pace for that distance.

Hill run plus an extra mile. 6.35miles in 52:59 or 8:21/mile.

Fast, short loop of 4.58 miles in 35:57 at an averge pace of 7:51.  Only the first mile took over 8 minutes.

Murray Canal trail in 46 degrees.  Coolest morning of the season.  No bundling up yet.  Based on my weight loss during the run, I don't think I sweated as much as usual.  7.3 miles were completed in 58:24 for an average pace of 8:00/mile.  Encountered 13 other runners.  Maybe I just wasn't seeing them on darker runs.  The full moon cast a very clear shadow this morning.

Running was the last thing I wanted to do this morning.  So, I did an easy 3.9 miles in 33:38 or 8:38/mile.  Feels good now.

Plan was old 10 mile route.  At mile 3 my ankle started hurting.  Stopped and stretched.  Ran slowly for a while as I considered various options for shortcuts home.  Decided on a turn-around for a 7 mile route.  Then my ankle started feeling better and I sped up.  So I ran to the Murdock trail and ran on that for a while to get to the 10 mile plan.  My ankle never really bothered me again.  End result was an average speed of 8:00/mile for 10.37 miles, which took 1:22:55.

Murdock Canal Trail run in 51 degrees.  Can't beat that.  6.15 with an average pace of 8:00/mi; Each mile was faster than the previous.  Thankfully, I had no ankle issues.

Hill run.  5.07 miles in 42:37 or 8:27/mile  Hoped to do better, but it is what it is.

I've seen a direct correlation between my weight and my speed.  As my weight creeps up, so do my minutes per mile.  I've recently put on a couple of pounds that were previously shed and my times show it:  5.45 miles in 46:09 or 8:28/mile.  Got snow in the mountains last night and tonight is expected to be colder.  It was about 46 degrees this morning.  Long sleeves helped, but gloves would have been better.

It was a cool 43 degrees this morning, but still not freezing.  Speed was up a bit from yesterday with an average pace of 8:11/mile.  4.59 miles took 37:29.

GPS failed on me, but based on a previous run of this route up past Bridal Veil falls and back, it was about 14.2 miles.  Based on clock time from start to finish, including water breaks, which I don't usually count, the run took 2 hours and 3 minutes or about 7 miles an hour.

It was 34 degrees when I started, but the sun came out before I got home and it felt good.  Bundling up will probably be the rule for a long time now.

Short sleeve weather again this morning at about 60 degrees!  Ran 5.4 miles at an 8:11 pace.  Feeling good now, but I had to stop in the middle again because my ankle started hurted.  Later I was able to run through it.