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

4 miles

12 miles with Melanie.  Parked at Bridal Veil Falls and ran up into South Fork for a warm-up.  Ran 6.2 miles fast down the canyon without stopping.  Two mile cool-down.  I really pushed myself and after lunch I felt like I was going to get sick if I didn't lay down.  I put in earplugs and took a 2 hour nap.

10 miles with Melanie.  We ran the last 10 miles of the Timp 1/2 course.  I had a lot of aches and pains and had a hard time imagining how I was going to run it fast on Saturday.

4 miles.  I didn't feel as good on this 4 mile run as I did the day before the Bryce Canyon 1/2 Marathon. 

Ran the Timp 1/2 Marathon.  Melanie and I met up with Kim and some of her friends to ride the bus to the starting line.  We warmed up a mile on the dirt road before the race.  I figured, since this race doesn't drop quite as much as the Bryce Canyon 1/2 Marathon does, that I would be happy with the same time, a 1:23:20.  I didn't have specific pace goals for any of it though.  I didn't want to run too hard coming out of the canyon and struggle the last three miles where the course is flat and then uphill.  I think I ran smart and was able to feel relatively good until the end. 

My time was 1:23:03 and my splits were as follows: 6:08, 6:09, 6:17, 6:12, 5:54, 5:59, 6:02, 6:18, 6:37, 6:41, 6:43, 6:47, 6:44, 6:16 pace for last .1

I think I'm getting my confidence back in being able to run farther.  A month or so ago I felt like I was slamming into the wall at about mile 12 even on an easy run.  Mostly I was just so happy to be running and not in pain.  Being injured off and on all spring has really made me grateful for these nice days in the summer when I'm able to run and feel good.  My hamstring hurt some after the run and bothered me the next morning, but it hurt a lot less than it did after the Bryce Canyon 1/2 Marathon and I think if it keeps improving at this rate I'll be pain free after my long runs in only a few more weeks.