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

4 miles avg 7:22 pace.  I slept in until 7:30 a.m and ran a loop by myself.  Last week I thought about running the Deseret News Marathon today, but decided not to because my quad was bothering me so much and it was supposed to be low 70 degrees and high 95 degrees today.  I didn't want to run a marathon in that kind of heat either, but it was cooler and cloudy so weather wise this actually would have been a great day for a race.  Maybe next year.

10 miles up/down Provo Canyon avg 6:55 pace, up @ 7:15, down @ 6:35.  I was tired afterwards.

16 mile run with Melanie B and Julie C.  We started at Vivian Park, 3 miles warm-up going up South Fork, then 12 miles down the canyon on the running trail @ 6:39 average, one mile cool down.  I think our 12 miles was supposed to be "marathon pace," but was actually a little faster.  I felt good, but wouldn't have kept that pace up for 14 more miles. 

5 miles with Melody avg 7:18 pace

15 miles downhill run avg 7:05 pace.  I Started at the top of South Fork Canyon with Rebecca and Melody.  The first 4 miles coming down South Fork were about a 7:15/7:20 pace, then we slowed to around 7:40.  About 4 1/2 miles into the run I started feeling weak and shaky, about a mile later I stopped to stretch and drink some Gatorade.  Melody and Rebecca kept running.  I then sped up and ran 4 or 5 miles around 6:40 pace coming down the Canyon.  When I hit University Ave I slowed to around 7's, and took a Gel pack but I still felt off.  At mile 12 I just wanted to quit.  I didn't feel right.  I headed for home and ended with 15 miles, I was initially going to run 16, my last 3 were around 7:20 pace.  Overall this was still a good training week.