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

12 miles with Melanie and Emily up/down Provo Canyon.  We ran up 6 miles then did 15 x 30 sec fast with 90 sec slower.  I was ok on the faster part but then I wanted to be done.  Our cool-down the last 2 miles was hard. avg 6:59.

10 miles with Melanie, Emily and Melody in Lehi.  We ran the ankle sprain route, which is pretty flat.  Warm-up 2 miles, 3 mile tempo (6:24, 6:37, 6:32), drink & stretch break, 3 mile tempo (6:22, 6:33, 6:37), 2 mile cool-down. 

I feel a little better, like I'm finally getting all my tight spots under control.  Still some work to do though.  My ankle doesn't hurt me the rest of the day after a run and I'm not hobbling so much when I get out of bed.  It still has a bump that hurts to push on and I don't quite have my full range of motion yet.

Still frustrated with my hamstring.  I guess we'll see how well I can run a marathon on only 3 days of training a week.

18 miles with Melanie down Provo Canyon on the highway.  My husband dropped us off at the Wallsburg turnoff.  We ran 2 miles into Wallsburg then turned around and ran down the Canyon.  We stayed on the highway until Canyon Glen then got on the trail to the Riverwoods.  

I felt a lot better than last week and our pace was much faster, avg 6:43.  I guess that's what 20 degrees warmer and the wind at our backs will do.  Last week it was 25 degrees in Orem when we started, colder up the canyon, and didn't warm up at all.  This week it was 45 degrees in Orem when we started and warmed up quite a bit. 

Melanie wasn't feeling as good as me towards the end.  At about mile 15.5 she said, "I feel like I'm doing a death march."  I looked at my watch and said, "Well at least you're death marching a 6:30 pace."  We slowed down to 6:40's the last few, still a good pace.