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My goal was to beat 9 min/mile and I did it in spite of a slow first mile.  With the exception of the seventh mile, each mile was an improvement over the previous one.  These were my splits:  10:20, 9:06, 8:46, 8:39, 8:36, 8:34, 8:35, and 8:12 (partial).  Overall, it was 7.31 miles in 1:05:09 for an average pace of 8:55/mile and an average heart rate of 149bpm with 165bpm max.  My heart rate increased with my speed and distance.  At some point, this run would have been unsustainable.  I just don't know what that point is.

Late to bed, late to rise = short, fast run.  4.66 miles in 38:50.  Average pace 8:20/mi max 6:27/mi  Avg heart rate 156bpm, max 167bpm.  Today, I worked hard for the whole run and my pace did slacken a bit at the end:  8:53, 8:16, 7:52, 8:08, and 8:40.  I especially liked the 7:52 mile.

18.16 miles up and down Provo canyon and part of South Fork in 2:50:32.  Average pace of 9:23/mile and average heart rate of 148bpm.  Max pace was 5:49 (I don't know how that happened without getting hit in the back by a bicycle.)

I almost wished I had dressed warmer.  It was 53 degrees with a strong head wind when I started.  But the coolness and the tail wind helped me on the way down.  These were my mile times:  10:40, 10:22, 10:08, 9:39, 9:52, 9:51, 9:56, 9:21, 9:22, 9:39, 8:59, 8:19, 8:56, 8:50, 9:02, 9:11, 8:44, 8:30, 7:51 (partial)

For Labor Day, Benjamin and I hiked Mount Timpanogos up to the 9800 feet elevation level before we had to turn back to make it in time for an afternoon barbeque.  We went up the Timpanooke trail, which was absolutely gorgeous.  I was really pleased that Ben could do so well and we have resolved to get to the top next year.  I had some pain in my shins, but otherwise, no pain of any consequence.

8.2 miles in 1:16:35 at a 9:20 pace, consistently increasing with each mile.  First mile took 10:39 and last fraction was at an 8:29 pace.  Woke up several times in the night and finally got up at 4:00.  Everybody including me has colds today.

4.61 miles in 56:01 or 12:09/mile with average heart rate of 126bpm, max 123bpm.  The main reason I kept my heart rate low was because I was so wiped out.

I just wanted to do something today.  I managed 3.93 miles at a 13:31 pace with an average heart rate of 125bpm.  Slow speed was to keep the coughing under control.  It should just keep getting better from here.  I'm also back at work today.

4.66 miles in 42:31 for an average pace of 9:08/mile with an average heart rate of 150bpm, max 162bpm.    I feel like I'm physically strong again, but my cough is still driving me crazy.

Tried to beat 9:00/mi this morning, but didn't quite make it.  4.65 miles in 42:11 for an average pace of 9:04/mile and an average heart rate of 151bpm, (165bpm max).  Part of the problem is the warm-up mile.  This is the breakdown:  9:55, 9:03, 8:47, 8:38, and 8:51 partial.

Today, I ran with two contact lenses rather than one.  That meant I couldn't read my GPS watch.  But, I liked the results:  5.55 miles in 48:49 for an average pace of 8:47/mile and an average heart rate of 155bpm (max 169bpm)  Maybe I can do better if I don't monitor it so closely.

This was a great run for 10 miles.  Then came the uphill and I slowed down to a crawl.  The final downhill stretch was not even that fast because I was wiped out.  I could blame it on the lingering cough or the wet weather, but not on the heat.  It was in the low 50's with fall's first snow on top of Timpanogos this morning.

Overall, 12.35 miles in 1:54:08, for an average pace of 9:15/mile and an average heart rate of 154bpm, max 167bpm.

4.64 miles in 41:51, (9:01/mi and 152bpm)  My speed got up to 7:23/mile and my maximum heart rate reached 167bpm.  Coughing continues to be a problem and I hope I can get all better within two weeks for the marathon.  I was motivated on the uphill stretch at the end because someone was coming up behind me and gaining.  I decided not to let him pass.  Splits were 9:47, 9:08, 8:36, 8:50, and 8:35 (partial).

After another consultation with my doctor and more medicines, I think my cough is finally getting better, although it still lingers.  I now have pretty good hope of being healthy for the marathon in 10 days.  This morning, I ran 5.53 miles in 48:43, which is 8:49/mile, with a max downhill pace of 5:48.  I guess I'll believe it because I was really running hard on that stretch.  These are my splits:  9:47, 8:36, 8:25, 8:37, 8:44, and 8:38.

St George marathon is just around the corner.  I'm tapering back to about 50% this week and next week will be even easier.  Just to keep it easy, I ran low heart rate miles this morning:  5.49 miles in 1:08:45 at an average pace of 12:32/mi and average heart rate of 126bpm. (max 133bpm).  Tomorrow will be an off day and then 8 miles on Saturday for my last "long" run.

I was breathing heavy walking up the stairs last night.  This cough and wheezing seems to get better and then it gets worse.  I'm still hoping for full lung capacity next Saturday.

I decided to run at low heart rate today:  8.62 miles in 1:48:18 (12:34/mile and 127bpm)  All miles were between 12 and 13 minutes.  I'm feeling pretty good right now, but I don't think I would be feeling very well if I had pushed it this morning.

This was an easy run, to see if I could run.  I can, but not very fast.  It took me 27:17 for 2.59 miles and it wasn't low heart rate (147bpm).  On Monday, my oxygen level was at 91, where below 90 is considered a problem and 98 would be ideal.  Yesterday, it came up to 93, but still not where it ought to be.

My marathon goal has been 4 hours, but I might need to be satisfied with 5 hours tomorrow.

This is the sinus infection that won't go away, but none of the three doctors told me not to run the marathon, so I'm going to do it.