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3.08 miles at a slow pace.  The 300 mile bike ride is done, but my running has been neglected.  The one in charge of the bike ride now wants to run a marathon with me.  His problem is that he keeps injuring his calf every time he runs.  That happened again today near the end of our run.  It cramped up really bad on him.  Not sure what to tell him.  Maybe I pushed him a little too hard.

Went running with John and Ben at the track.  Ben stayed ahead of me even though I tried to catch him, but he went back home after the first mile.  John wanted to run on the level to avoid injuries.  John just turned 56, went on the bike ride with me, has had a heart attack and is now passionate about completing a marathon.

Ran 4 miles at a 9:45 pace with John.  It felt good for me.  We tried to stay as flat as possible.

Couldn't help but notice the Big Cottonwood Canyon Marathon.  Maybe I can break 4 hours on that one.

4.1 miles at a 9:33 pace.  John set the pace and he did better than the same route on Saturday.  Travis joined us, who hasn't run since his St Geroge marathon in college.  He did well on our bike trip, but seemed to struggle a little this morning.  He's in the Bishopric, so maybe this can be a trend for the whole ward.  I think he's in his 30's.

John learned again that he has problems with hills.  This time he pulled his hamstring just after the climb.  We walked for a while before he told me to go ahead.  Hopefully, it isn't serious.

Ran towards the temple from our Ephriam motel to Manti.  Since I was running alone, I worked harder than usual and ran an average pace of 8:25/mile.  It felt good.

Even though it was mostly walking, I'm counting the distance.  We took 6 Priests and 3 adults, including me up to the tallest peak in Toole county (Deseret Peak) this morning.  It was a little warm at the bottom (especially on the return trip) and cold at the top (11,000 feet in elevation).  I noticed some difficulty breathing beginning at about 9000 feet.  All the boys made it, but one adult only made it to the ridge at 10,000 feet.  I don't remember ever feeling a fiercer wind.  It almost blew us off our feet.  We enjoyed leaning into the wind.  I might receive some photos to post, not sure.

Ran alone.  John is still injured.  Pulled hamstring.  Not sure when he will be ready again.

As for me, I ran 4.66 miles in 40:39 for an average pace of 8:44/mile.  Temperature was 74 degrees, a little warm for me.

Last night, John requested that I run with him this morning.   But, as soon as he took a few steps, he got a sharp pain in his hamstring again, even though it didn't hurt much last night.

As for me, my left knee still hurts from the bike trip, but my quads are feeling a lot better today.  After a very slow start, I ended up running 4.61 miles in 40:48 for an average pace of 8:51/mile.  Mile 4 was 7:53.

It was time to step it up a little today.  I ran farther than I hiked last Saturday, but I think hiking Deseret Peak was more fun.  I worked pretty hard to get 10.14 miles in 1:27:23 for an average pace of 8:37/mile.  Hopefully, I didn't overdo it.