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

5 miles with Marie and others.

11.5 Miles with Melanie.  We ran a 2 mile warm-up to the BYU track and met Melody there.  Melanie did mile repeats and I did 1200 meter repeats with a longer recovery to stretch.  I had a lot of time being stoped, but was able to get my times faster, about 6:05 pace on each one. 

I had Josse work on me Monday and I think it really helped.  She dug into my abdomen and up by my ribs.  I didn't realize I was so tight all through there.  I actually felt much better on the cool-down back to the car than I have all year.  I noticed the sharp pain I've had in my stomach muscles whenever I couch was gone.  I've had that all summer, ever since my surgery in April.

.25 miles into my run on Suncrest I stepped on a rock in the dark and sprained my ankle.  I was so discouraged.  A few weeks ago running up AF Canyon with Melody I had actually thought I wouldn't mind spraining my ankle so I would have a good excuse to not do St. George.  Now right when I think I actually want to do it and am not feeling as bad I sprain my ankle.  I slowly walked back to my car, ice, crutches, etc.  So discouraging.

12 miles with Melody and Melanie up/down Provo Canyon.  Melanie got ahead of us after about 1 mile and went farther so I didn't see her much.  My ankle hurt so much the first quarter mile that I almost turned around.  Then it warmed up and felt ok unless I stopped for very long.  Then it would hurt to start up again. 

I didn't really think about our pace and we had an average 7:22 pace when we turned around at Vivian Park.  We ran into some other people there and visited for a few minutes.  Coming down we must have averaged 6:37 pace.  I was so surprised when I looked at my watch as we were finishing and saw an average 6:59 pace for the run.  All year I have struggled and felt horrible doing 7:15 pace so it was wonderful to feel pretty good doing 7's.