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Ran fast and hard today:  4.64 miles in 37:11 or 8:01/mile, which is probably my best average pace in a long time.  Splits were 8:36, 8:03, 7:46, 7:45, and 7:52.

Nice run up and down the canyon. 12.16 miles in 1:43 for 12:16/mile.  Lots of runners and bikers out this morning.

My wife let me know that our 6th grandchild was born this morning before I left to run.  Jeremy and Maggie had their third child in Boston.  We know it's a boy, but no further statistices are available at this time.  By comparison, my running statistics are very boring, but just for my own records, I ran 4.6 miles in 38:35 for an average pace of 8:23/mile.

Murdock canal trail for an easy, flat run:  4.55 miles in 27:53 or 8:19/mile.  Splits were 9:18, 8:15, 8:12, 8:03, and 7:23.

Today was my day for hill training which caused a great variation in speeds from 6:02/mile to over 15:00/mile.  Average was 8:38/mi for 5.07 miles or 43:50 total.

Easy run along Murdock Canal trail.  I counted 5 people during my run until I saw about 6 bikers as I was finishing.  Ran 6.06 miles in 50:17 for an average pace of 8:18/mile.

A nice run in the dark along Murdock trail in the dark  Started abpit 5 am and tried to keep track of runners and bikers along the way.   First biker in mile 2.  First runner in mile 4.  More on the way back.  It doesn't really matter.  Ran 10.15 miles in 1:23:27 for an average pace of 8:14/mile.  I was pleased with the results.

7.27 miles on the hill route in 1:00:31 or 8:19/mile.  I thought I was going a pretty good pace up the hill and someone came from behind and passed me like I was standing still.  He looked way younger than me too.  Just think how fast he will be when he gets as old as me!

Distance was determined by time available.  Easier course, stronger wind, same result, 8:19/mile.

Almost didn't qualify for a plasma donation yesterday because my heart rate was too low (50bpm).

Ran 5.51 miles in 44:44 or 8:07 per mile.  The last 3.51 miles were all under an 8 minute pace.  I was pretty pleased with those numbers.

Two short runs this morning with about the same result.  First was alone and second was with Ben.  Kind of proves that Ben is very close to my speed, although he can still beat me on the mile by over a minute.  The first five was on the Murdock trail and then I did four on the streets with Ben.  Overall average was 8:10/mile for 9.2 miles.  The second stretch was 2 seconds/mile faster.  We both had a really good sprint at the end.

I did 8 miles in 1:05:45 on the Murdock Canal trail for an average pace of 8:12/mile.  I ran a little further because I ran a little shorter than planned on Saturday.

Hill route, advantage downhill.  I don't know if I've ever done this before, but the mile that was all downhill was completed under 7 minutes (6:58)!  Overall wasn't so impressive:  5.07 miles in 42:23, or 8:21/mile.

Ran my old 5.5 mile route in 45:14 or 8:14/mile.  Fastest mile was 7:46 and slowest was 9:01.

Up and down Provo canyon with a light rain.  12.09 miles took 1:40:10, or 8:17/mile.  Four of the miles and the last partial was under the 8 minute threshold.  Afterewards, Karen and I walked up to the "Y" and back.  That trail is very steep.

Today is our 31st anniversary.  We celebrated on Saturday by hiking the Y and going out to dinner.  It was over 31 years ago since we did that the last time.

This morning I ran a quick short route: 4.58 miles in 37:27, or 8:10/mile with these splits:  8:29, 8:14, 8:14, 8:03, and 7:39.

Mountain course of 6.35 miles in 52:25, or 8:15/mile.  Splits were 8:54, 9:29, 6:51, 8:03, 8:11, 8:17, and 7:32.

Very little time today.  Jogged up to the track, completed a warm-up mile and then gave the next mile my best effort:  7:00 min flat on a flat surface!  Maximum speed was 5:57, so there is potential for doing even better.  Last mile was a cool down/get home in time.  5K took 26:39 with the two slow miles included.  I have a goal to hit 23 minutes in a race on Monday.

Just another run to keep in shape:  5.44 miles in 45:37, or 8:23/mile.  Pretty average, but so much better than a 0.

Ran 10.08 miles on the Murdock trail in 1:22:23, or 8:10/mile.  Pace was pretty constant throughout, but I struggled harder for the same pace at the end.