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

Elyptical for 25 min then yoga class.

12 miles up/down Provo Canyon.  It was so nice to run again.  I'm also glad to report the new shoes I got, after I took the ones from last Thursday back to the store, are working great.  The blister isn't any worse after my run, and I only noticed the pain off and on.  I was also happy with the pace.  Avg 6:56.  (avg 7:09 up and 6:43 down)  I haven't averaged under 7's in a workout all year. 

Now I just need to be able to do that for 20.  Right now 14 is long.  That's the most I've done all year.  I really need to jump into the 18 and 20's.  I know those first couple are really going to hurt the last few miles.  But after being forced to take off last Saturday I'm really ready for a long one this Saturday. 

Yoga

10 miles up/down Provo Canyon.  Ran south to Orem Center street then up the canyon on the path.  Did 5 x 1 mile with 1/2 mile jogging recovery.  The first two were uphill & into the wind:  6:41 & 6:49.  The last three were down the canyon:  6:14, 6:02 & 6:12.  Avg for run 7:10 pace.  I need a nap.

4 very easy miles pushing daughter in stroller @ 8:10 pace

The objective of my run today was to get in 18 miles, as I haven't gone farther than 15 all year and Top of Utah is only a few weeks away. 

I got a ride up South Fork with Melanie and some others to the start of the Provo River 1/2 Marathon.  One mile warm-up then I started the race with Melanie.  We went out a little faster than we planned.  The first 6 miles were:  6:03, 6:11, 6:20, 6:10, 6:32, 6:25.  Then my calf cramped up on me and I thought "This is stupid!"  I had a cramp at mile 7 of an 18 mile run.  I needed the 18 miles much more than I needed to do a few fast ones and I wasn't even registered for the race. 

I slowed down and a mile or so later my calf felt better.  I also started stopping at the water stations to drink a lot.  Miles 7 - 9 were slow:  6:48 (slowed down about 1/2 way through this one), 7:04 (uphill switch back section), 7:05 (pee in bushes). 

Miles 10 - 13 I got back into a good pace and felt comfortable again:  6:39, 6:35, 6:45, 6:31, Last .2 (6:15 pace).  This was a down the canyon course.  My time was 1:26:22 Avg 6:32. 

Then I headed out for another 4 miles.  Ran back along the course about 3 miles up the canyon and one mile back down to my car.  Avg for this part 7:03.  I was happy I didn't feel horrible at the end.  My 18th mile coming down the canyon was 6:36.  Overall I was pleased with the workout I got.