5am run with the boys. Ran with Aaron, Richard and JeffR. Had a good run out to the temple and back. Then the 4 mile loop up and around 6200 to 7000th. So last mile is downhill mile and 3rd to last is the mean uphill. I feel like I am getting back on course. Goal was to run 17 at a 8:57 pace but with this crowd it ended up a bit faster again. Ran with Richard and Jeff for the first 12-13 with them and then Aaron joined me for the longer run. Messed up and stopped the watch around 7 to 8.5 or so. So missed a few splits. Restarted it at mile 10 to get the last 7 right.
Mile 1 9:07
Mile 2 8:17
Mile 3 8:28
Mile 4 8:17
Mile 5 7:57
Mile 6 8:02
Mile 7 7:57
Mile 8 8:20
Mile 9 4.15 (8:35 pace missed 1.5 here)
Mile 11 8:27
Mile 12 8:30
Mile 13 8:29
Mile 14 8:45
Mile 15 10:27 Mean uphill
Mile 16 8:57
Mile 17 7:39
TT 2:12:01 +12-13 mins
AP 8:32
10:30am Went out for a bike ride with Tyler again. Decided to take it a bit shorter today. So went did the 20 mile loop in reverse. Rode it in about 1:05 or so I think. Didn't really check the computer after. Finished up and then ran over to the pool to watch the girls swim. | 