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

4 miles

14 miles.  Melanie, Melody and I ran 4 miles up Provo Canyon for a warm-up.  Melody headed back and Melanie and I started intervals down the canyon, .62 down fast then .38 back up for recovery.  The first two were through the hilly nun's park area.  We started our third one after the Nun's park hill and ran the next 4 along the stretch through Canyon Glen Park and down a little ways from that.  My paces for the fast part was 6:04, 6:04, 5:56, 5:55, 5:56, 6:08.  I started the last one way too fast and didn't feel good.  I didn't look at my watch while I ran these.  Next time I'll look at the watch and set a goal.  We ran a 4 mile cooldown.  I was so tired I just wanted to go back to bed after this.  I took a nap in the afternoon.

Went to the 10k in Spanish Fork.  Warmed up 2 miles with Melanie and part with Jen.  I ran the 10k in 42:32, 6:55 pace.  I really didn't want to feel like I felt after Tuesday's run, totally wiped out and like I can't do anything else all day, because I had a lot of family things planned and I wanted to enjoy doing them.  Melanie and I cooled down 3 miles together.  I felt good all day so that was nice. 

4 miles.  I realized while I ran today that I feel "less bad" doing it.  To say I'm "feeling better" sounds like I am better, when "less bad" more propperly describes how I feel.  My tight spot isn't quite as tight and I didn't have to stop as often or feel as horrible before I stopped to stretch.  I think some time in the next couple of weeks I'll be able to say I feel "good."

20 miles.  Met Melody and Melanie at AF High School and drove to AF Canyon.  I struggled the first 2 miles with my hip/dead leg feeling and stopped to stretch at .75, 1.5 and again at the Timp Cave drinking fountain at 2.25.  After that I was warmed up enough to just run.  I think it's harder for me to feel good warming up going uphill with this particular problem. 

I turned around when I saw Melanie coming down, about a 1/2 mile earlier than I planned.  I was able to stay relatively close to her for about 8 miles until I needed to make a bathroom stop along the trail through the golf course.  Melody ended where we started at the Canyon and Melanie and I ran down to AF High School.  I had to add on .75 around the block at the end to get my 20. 

I wish I acurately clocked my pace.  I  messed up my watch twice, leaving it running when I stopped and  the stopping it when I started running.  My best guess is an average 7:10 pace.