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

4 miles avg 7:05 pace.  I decided to do some burpees on this run.  1/2 mile to stop light, 5 burpees while I waited, another 1/2 mile to mouth of canyon 30 burpees, 1 mile up canyon to drinking fountain, 30 burpees, decided I was too tired to do another set on the way home so only did 5 more waiting at the stop light again. 

10 miles with Melanie.  4 x 1 mile with 1/2 mile slow run recovery.  We did these on a 1.4 mile loop around the Riverwoods shopping center.  mile times 6:02, 6:06, 6:05, 6:06.  It seems harder to do these on the road than the track.  The last 1/2 of each mile was always into the wind.  I felt like I was hitting the wall on every one at about 3/4 mile. 

Later in the day I felt like I had been hit with something.  My sides and hamstrings hurt from the burpees the day before, and my patella tendon felt increasingly worse as the day went on.  It got so I couldn't walk without pain.  I rubbed on my hamstrings before going to bed.

Woke up with my knee still hurting.  It felt like something was pulling on my tendon.  There was no way I could have run this day.  I dug into my quad and found two big knots.  I scrapped on them so hard I now also have two big bruises, but as the day went on my knee felt better and better to the point where I was walking pain free before going to bed.  I took a week off and my first long run brought out all the problems that didn't go away with time off.  I've got to work out all the little knots everywhere in order to really feel good long term.

20 miles with Melanie.  We started at Bridal Veil Falls and ran up the highway to the Wallsburg turnoff and back.  It felt like we were pushing the pace the whole way, and I was tired every mile.  Our average to the top was 7:06 pace.  On the way back down at mile 15 I thought, "I don't want to feel this tired at mile 15 at St. George."  Our average down was 6:46 pace.  I'm glad I was able to keep going relatively fast for so many miles on such tired legs.  Average for the whole run 6:56 pace.  We stopped 6 times to drink probably 2 minutes each and one other pit stop on the side of the road that took a little longer.  Figured we had about 17 minutes of stopping.  

I did the Wasatch Wellness Run in connection with my husband's work.  We were going to both go and take the kids.  I was registered for the 10k and my husband and oldest son were registered for the 5k.  However my daughter threw-up about 8 or 9 times in the night over a 3 hour period, so we didn't sleep from 12:30 a.m to 3:30 a.m.  Needless to say I didn't feel like racing, especially after my hard run Thursday, and my husband and I both wanted the other person to go.  I guess he won because I ended up going with my son.  I didn't warm up or cool down so just the race.  Avg 6:41 pace.  Came home and went back to bed still in my running clothes.  I feel like I'm still seriously sleep deprived from girl's camp.