"If we don't suffer enough we won't remember it."

4 miles with my sister Laura who is in town from AZ.  Avg 9:24 pace.

10 miles avg 7:15 pace.  Ran 6 x 800 meter intervals in the middle with about 400 meter recovery.  My "intervals" weren't very impressive though, all around 6:15 pace. 

10 miles avg 6:56 pace.  I wanted to go a little faster and I did.  I ran down to Orem Center Street, around Riverwoods and North on University Ave into Provo Canyon and back home the same way.  I didn't stop much, or for long and felt good for about 7 1/2.  My legs started feeling tired, no big deal, but about 1/2 way up the Center Street hill (end of mile 9) I felt like I was going to throw-up.  I stopped at the top and just stood there for about 30 seconds before running the last mile home.  It's amazing that running only 10 seconds faster than usual can make you so much more tired.

4 easy miles avg 7:17 pace.  My legs were tired from my run yesterday.  I hope I feel good tomorrow.

18 miles with Melanie, first 8 with Kim and Jane too.  We met at Jane's home in Highland at 5:00 a.m. and ran the first 8 together.  Kim and Jane headed back to make and 14 mile loop and Melanie and I kept running out another mile and back the same way we came.  When we started the run it wasn't windy, but it picked up about 1/2 way through.  Our 10th mile was uphill and into the wind.  Some of the roads had snow on them too.  I was doing fine until about mile 16 when my legs got really tired and the last 2 were hard.  We slowed down, but it didn't help much.  The last 3 miles were into the wind again and when we stopped 3/4 mile from Jane's house to pick up the jacket Melanie left on the side of the road I felt like I could hardly start running again.  Avg 7:22 pace.  I guess I need to do more 18 mile runs.