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I hiked Timpanogos with my sons Ben and Brian yesterday.  We were quite compatible in our abilities although Brian suffered near the top with elevation issues.  (He lives in Chicago.)  We completed the hike in about 7 hours, 40 minutes with about 40 minutes at the summit.  What a beautiful mountain we have in our back yard.

 This was actually only my second time at the the summit.

5.53 mile in 47:27 or about 8:35/mile.  I took a longer break than planned after the Timpanogos hike, but I had a lot of lactic acid up until today.

The forcast last night for this morning was thunderstorms, but when I awoke at 4:45, there was no sign of rain.  With no excuses, I headed out and ran 4 miles in 33:35 for an average pace of 8:24/mile.  Another runner even told me it was a good pace.

Things are starting to get back to normal, so I should be able to run more regularly now.

Under ideal conditions (52 degrees, three days of rest, injury free, return deadline, mexican dinner in tow, etc.) I believe I set a PR for any of my morning runs.  (Four miles in 32:30 for an average pace of 8:07/mi and these splits:  8:39, 7:52, 7:55, and 8:03.

Had a decent run today.  9.08 miles in 1:17:34 for an average pace of 8:33/mile.  Found it hard to keep up my speed at the end.  That indicates an endurance issue, which definitely makes sense due to my reduced mileage of late.

I gave my flat shoes another run this morning after not using them for a long time.  (I stopped because of knee problems, but my knee is mostly better now.)  Those shoes made me feel empowered to go faster.  If I were in better shape, I would have done even better.  As it was, I ran 4.67 miles in 38:41 for an average pace of 8:17/mi

Went back up to my old route today.  5.5 miles in 46.41 for an 8:30 pace.  Nothing spectacular, but I've been feeling it today.  Used my old shoes, which give me better support.  But they don't know how to go as fast.

I ran 10.17 miles in 1:26:33 for an average pace of 8:31/mile.  Weather was nice at 54 degrees.  I'm pretty wiped out today.  Not in very good shape after slacking off for so long.

Ran on the wet streets, but no rain.  50 degrees and nice.  My son told me that I hold my head back while I run, so I tried to keep it forward a little more this morning.  I think it helped.  I had a pretty good pace:  5.5 miles in 45:39 for an average pace of 8:18/mile.

With a little extra time on my hands, I decided to go a little further:  6.42 miles in 53:43 for an average pace of 8:22/mile.  Without the first mile, it would have been a much better average.  In order of speed:  9:20 (mile 1), 8:27 (mile 2), 8:14 (mile 6), 8:11 (mile 3), 8:09 (mile 5), 8:07 (mile 7), and 7:59 (mile 4).

My left ankle really bothered me during the first mile or two and so I ran pretty carefully.  But the pain soon subsided and it feels fine now.

Started out with more energy than usual this morning, but had less energy at the end of my run.  Ran 10.31 miles in 1:26:32 for an average pace of 8:24/mi.