Well I didn't think I'd make it this far....

AM: For the first time in forever, I didn't run in the morning. It was nice to get to sleep in although I find it's just as hard to get up an hour later than usual. Plus, I didn't wake up until like third period. I don't think I like this...

PM: Once Bill arrived everyone got changed into their uniforms and after a grass lap, we took the team picture. After that we started the workout. We ran over to Sugarhouse Park and regrouped at the state hill. Then we ran the state course, with four minutes of just normal running and then 15 seconds of hard. Sort of like a really unbalanced fireman drill. Then we headed back to the school and right to the gate I got 8 for the day.

http://connect.garmin.com/activity/229124195

AM: Again, no running. Last day before Region!

PM: It's the day before region so we have several traditions. First we did our team service project, then we went over to the River Trail on 53rd and did an easy 1.5 out and back. I was itching to get my legs moving so I did get myself moving, but Bill said no faster than sub 7's so. Then we had an awesome team dinner at Emily's! REGION tomorrow!

http://connect.garmin.com/activity/229878653

AM: I was only allowed to do a two mile shakeout this morning. I didn't charge my Garmin and I needed it to be charged for later so I just left it charging and ran my normal two mile loop. I don't know what pace was like, but I just went with whatever I felt like. 

PM:  REGIONS! Wow, I can't believe it is already Regions. Where did the season go? I went into this race feeling confident, but nervous. I have been the top runner in the region all season, but I know that a lot of guys do some incredible stepping up at this race. But, I knew I would fight with everything I had to win as well. I have trained hard these last few months, and my ultimate goal was to be Region champion.

     We arrived at the race and I had like two and a half hours to my race. I did the usual pre-race stuff in that time. With like an hour and a half left I began my warm up, or rather, the waking up of my legs. This is the first race that I have tapered at all for, and my legs aren't used to being this fresh. So, I knew I would have to get in a solid warm up to shake off the sluggish feeling from them. After about three miles I finally started to feel less sluggish. I took a small break after that to get some water, eat a little something, and cheer on the Varsity girls. Then I went for another two continuous miles. By the end of that I was finally feeling like I was about to race. I put on my spikes and did a little more warm up over to the line and then strides. I got in a few good strides and then the official started us.

     Right off the line I took the lead, which is something I usually don't do. I usually wait for the guys who start fast, to begin to feel the pace and die off, before I take the lead. Well, I guess I went out faster than I realized because there was no one next to me off the line and there wouldn't be the entire race. Afterwards, Bill told me that guys were scrambling to go with me and not let me get away. Well, I continued on the pace I established past the roller coaster the first time. Going down Bessie is when I got the first clue as to how far behind guys were. By how it sounded from cheering, Jacob from WX was within 15 meters behind me. Before the race started, I wasn't expecting to break away until like mile 2-ish. Apparently, that wasn't the case. So, I thew in a surge right off the turn of Bessie towards the triple trunk tree. I drove up the hill and pushed the flat of the backstretch. By how it sounded, it worked because when I got around Miranda the first time, I caught a glimpse of the chase guys just coming down the last little hill right onto Miranda. So my lead was about 40 meters.

     I got over to Bessie and I drove up that hill too. I know that hills like Bessie are my strength, so I made sure to power up it and open up the gap even more. Coming off roller coaster and making that sharp turn to go around the softball fields, I caught another glimpse of the Jacob, who had broken away from the chase pack, coming off of roller coaster. So my lead was probably 60-70 meters. This whole time I hadn't looked at my watch, which I wish I had at mile one, but I forgot. Going around the softball fields, about 150 meters from mile two, I saw Bill and he said to me "You've got a great time going, I want you to push this last mile and break 15!" My initial thought was, "Oh Bill, you and your crazy goals.." Then I looked at my watch at mile two-ish and saw that I was in the high 9:40's, and thought to myself "Holy crap! Maybe I CAN break fifteen!"

     Well, from this point I stopped worrying about the gap and chase pack, and just started focusing on pushing the last mile.  I went up and around Miranda, and then up that last steep little hill and onto the backstretch. I pushed off the hill and accelerated to get right into my pace again. I worked on that last back stretch, because from there all that's left is Bessie one last time. I drove up Bessie for the last time in my high school career, and accelerated off the downhill to kick with everything I had left. I finished with a time of 15:14, 32 seconds ahead of the next guy! And, this is a PR by like 33 seconds too! And with this win, all those months of high mileage and hard workouts payed off. I was in a rush after between all the people wanting to talk to me and then the awards following closely, I only had time for a half mile cool down right before we had to leave.

     I did well in this race. I have to work on getting out better to get with those top guys sooner, and I definitely practiced that. It's a shame I didn't see my first mile split, but it was definitely low 4:50's or perhaps under 4:50. Best of all, I pushed every little bit of this race, and worked every single hill. Although, had there been someone on me during the entire race, I know I could have been faster. If I pushed with someone else, I just might have broken 15. Either way, I couldn't be happier with this race. I won, I PR'ed immensely, and then to top it off at the awards I turned out to be All-Region!  Everything came together just right, and now I can finally call myself a Region champ!

    And now, STATE.

http://connect.garmin.com/activity/229878642

AM: I got to bed pretty late last night, so I slept in particularly late, which was good because this morning was quite nippy. I was surprisingly not sore again. My hamstrings were just a little sore before I started, but they loosened quickly and I felt awesome during the run. I wasn't focused on pace in the least bit, but I averaged 6:50's.

http://connect.garmin.com/activity/229878638

PM: Just a long recovery run today. We went up Sunnyside to the post office, then turned left and ran up to the Des News 10k start, then continued along Arapeen until we passed the dorms and got to the fountain. After a  quick drink, we went up to the Red Butte fence, then at the top, turned off and got onto the adventure trail, which led us to the JCC start, then we took the upped trail along Popperton until we turned down by Shriners and took the usual Shriners route back. Then at the track I added laps with Chris and Dakota to hit 10.  A nice, easy talking pace the entire run.

http://connect.garmin.com/activity/230650267

AM: An easy four miles on my own.

http://connect.garmin.com/activity/230650261

PM: Speed workout. After a mile warm up and a mile speed changes, we did 1X2000, 1X1600, 1X1200, and 4X200. On the 2000, we started fast and got slower. I was supposed to hit 70, 72, 74, 76, 78 and was almost spot on, expect for the first lap was too fast and I came in at 68, and then I was fast on one other lap, I can't remember which. After three laps recovery we started the 1600. We were starting slow and getting faster. I was to hit 78, 76, 74, 72 and I hit almost all of those, except the first. I was focusing to much on getting my pace that I was slow, but I made up for it on the other laps and finished and the overall time I should have. Then after two laps recovery, we did a 1200. I was to hit this at race pace, 75's. I was fast on all the laps by like 1-2 seconds. Then we were supposed to do easy, "opening up the stride" 200's, not having a time goal. So I was going to do that, and not even lap my splits, but then right before we started the first one Bill says "So, you should be under 30's for all these." Well, so much for just going with the feel of it. It was good practice for getting off the line quickly though. I hit 29's for all of them. Then I went to Sunnyside with Bill, Chris, and Abigail for 2.5 miles cool down.

http://connect.garmin.com/activity/230650254

AM: This morning we met at the Park and Ride to carpool up to Pipeline. Natalie came up from BYU and ran with us! :D Well despite the freezing cold, it was a great run. The fall colors are beautiful and I spent the whole run gabbing with Natalie! Just like old times :) On the way back, after we passed Rattlesnake trail, we threw in 10X1min on/1min off. I could tell I was going fast and it was good fartlek, but towards the end I was feeling tired. Probably from the speed yesterday and the hard race on Wednesday. Afterwards, we went to Millcreek Cafe and Eggworks for breakfast! It was so nice to get to run with Natalie again!

http://connect.garmin.com/activity/230650234

AM: Went on my usual ten miles. This is the last time I will do this run during xc season :') 

http://connect.garmin.com/activity/231233745

AM: Easy four on my own. It is getting cold!

http://connect.garmin.com/activity/231409415

PM: New type of workout today! We went up to Red Butte through Legacy Bridge, then once up there the workout was explained to us. There is cones every 100 meters going up Red Butte trail all the way to the fence where the 8th cone marking 800 meters is. We were doing speed on this trail, which would both make them go by faster, but also half would be uphill reps. We went 200, 400, 600, 800, 800, 600, 400, 400 each with it's own recovery. The first three were uphill, then the first 800 was downhill, the second 800 uphill, then the last three reps downhill. These were less for time and more for just speed workout effort. It went well, although the 600 and 800 uphill were killer. After that we went back to the track the same route and added about a mile there to be at 10.

http://connect.garmin.com/activity/231603044

AM: Easy four miles on my own. Slightly warmer than yesterday it felt...

http://connect.garmin.com/activity/231898405

PM: Today we were running up to Red Butte again. Once up there the KUTV people interviewed me for Prep of the Week! That was fun. They got some footage of the team running a few hills and after that they left. We finished the rest of our hill and then we divided to go for our runs. The upper varsity took the scary, seldom-used trail onto Shoreline and the rest went the easy way onto Shoreline. The run we went on took us through to the Red Butte fence, then we hopped on that trail and took the super uphill, windy trail onto Shoreline, then that to the Zoo Trail Head. Chris, Faysal, and I got some water at the dog park fountain (not the best sounding statement, but nevertheless true; there is a people fountain there) and then we headed back down Sunnyside to the track. Once past Foothill, I was feeling good, so I picked up the pace quite a bit and just held that all the way back to the track. Once there I added about a half mile to be at 11.

http://connect.garmin.com/activity/231898395

AM: Easy four on my own.

http://connect.garmin.com/activity/232475583

PM: We went down to Liberty from the track and after we regrouped at the fountain, we jogged over to the start line. We did 3 X2 miles at one minute slower than our race pace, so my pace would be 6:00's. I actually liked this workout more than I thought I would. I didn't struggle to hit the pace, but it wasn't necessarily easy. I felt great on them. Both Chris and I were consistently fast on all the splits, which was good. We hit 11:25, 11:30,  and 11:21. Between each one we had a half mile recovery back to the start. After the last one we jogged around to the fountain for a drink, then headed back to East. We added a bit back at the track for a full twelve.

http://connect.garmin.com/activity/232475581

AM: Easy four miles on my own.

http://connect.garmin.com/activity/232475577

PM: I usually don't like surprises at workout, but then again, they are usually never pleasant surprises. But today was an exception. We started by running up to Sunnyside and doing a lap around the park before meeting at the white tree. Then we did a little bit of stretching, followed by some barefoot strides. Running barefoot is not my favorite; I prefer the cushion of my shoe. Anyway, after that we were divided into groups and we did a lap of fireman around the park. After we came back to the tree we headed back down to the track. By this point we were at like 3.2 miles and I was shocked to hear that we were done. Back at the track we added a little to be at 4 miles. Since we finished like an hour and a half before we normally do, I had plenty of time for an amazing ice bath and still ended up leaving like an hour before I normally do!

http://connect.garmin.com/activity/232475575

AM: No run this morning

PM: Today has been a chilly day and it was pretty cold at practice, so naturally on a day like this we do speed. And not normal speed either, but end-of-track season, practically-all-out-sprinting speed. Great. Despite all this I actually had a decent workout. After a mile warm up and mile speed changes we changed shoes, and did another lap warm up because we had sat for just a little too long and it was so cold. Then we were told the workout. 1X800 then 4X400 with plenty of recovery in between. Seemed great at the time, but then I realized that if it's this little of a workout, then it is gonna be a fast one. For the time on my 800, Bill just said to try and PR. My PR is 2:08 (slow, I know, but I haven't really raced the 800 before). I came in at 2:08, but I think I could have done a little better with more vigorous warm up. I recovered two laps and then we started the 400's. Bill said I should go for 60's. At the time, I thought that was ridiculous. I haven't run speed this fast since last track season, and I don't really know that I can push that hard still. My times went 61, 62, 63, 61. I had a lap recovery in between each. I held up a lot better than I thought, which was not well at all. Then I changed shoes and forced my legs into a cool down. My legs were jittery and so sore they were half cramping the whole time, but I got through it and when I finished they felt a lot more stable. That's it for workouts until State!!

http://connect.garmin.com/activity/233925727

AM: Easy four mile run on my own this morning. 

http://connect.garmin.com/activity/233925714

AM: This morning I met some of the guys and Bill for a workout at Liberty Park. We started with a lap warm up, then I changed into spikes and we headed over to the northwest corner of the park. We did 6X~180 meters. The length was the same as from the start on the state course to the asphalt. We were to focus on getting out well and accelerating until the "asphalt" where the race hits the hill. Overall, these were basically fast 200's. It felt great to do these in spikes cause I could get my legs moving well and it gave a more race-like feel to the reps. Each one got faster with the last one being the fastest. Then we jogged back to the cars and changed shoes. Then just another lap cool down and a little extra to be at 6. 

http://connect.garmin.com/activity/233925705

Today is a landmark day for me. For the first time since early-mid June, I didn't run. It got to the point where I was talking myself into 'just a little run' in the afternoon cause I was so antsy so get my legs moving. Still, I didn't run. Since I didn't run in the morning, I never woke up and kept falling asleep all through class. If I still had even the smallest want for a complete day off running, it is surely gone now. 

AM: No running again.

PM: We went up to Sunnyside and met at the tree after a lap around the park. Then we stretched and started our last practice before state. When Bill told us we were playing Red Light-Green Light, I immediately thought of the ways he would make it a workout. Well, I called it. Today was more like an unknown fartlek, around our traditional loop. We basically were going hard until Bill said red light, then we had to focus on recovering as fast as possible because he could call out green light at any time. I actually liked it. It let me get some faster turnover in my legs and took away some of the jittery-ness, as well as getting my heart going after it's first day off in... ever. Afterwards we just finished the lap around Sunnyside from the tree and jogged back to the track, where I added .3 to be at 4 miles.

I can't believe the season is over. Tomorrow is the day to put all the work I have put in these past few months to the test. Luckily, I've always been a good test taker ;) STATE!

http://connect.garmin.com/activity/234241762

AM: A 2 mile shakeout this morning to loosen for state.

http://connect.garmin.com/activity/234522368

PM: We arrived with plenty of time and with two hours to the race, Chris and I went for a two mile shakeout. It was a beautiful day for a race, and there were almost perfect conditions. It was sunny but the air was cold and there was a bit of a breeze. We kept sweats on the whole time and when it got closer to our race, we warmed up. We just ran around the course cheering people on and watching the races. Once back at the stuff we were at a little over five. We put on spikes and waited to get the guys together, and then jogged over to the line with Bill. After a few strides right outside the line, we took off sweats and went to our box to get in a few more strides. After the officials did a lot of talking, we started.

     I actually got a pretty good start. I didn't have to fight my way through guys to get to where I needed to be. I was probably like 15th or so by the time we went up the first hill. I moved into position and by the time we were looping back around and up the State hill, I was in a perfect position, about 4-5, running right on the heels of the leaders. Then we went along the downhill and Jerrell made a wrong turn and had to play a bit of catch up, then Jake made a wrong turn and also had to play catch up. Luckily I know the course like the back of my hand :) I was hanging on well going towards the pond but the lead pack made a surge and pulled away from me a bit. I was fighting Jadyn, Cade, and Adam, who at this point were right behind me. Going up the poker hill I made up a little ground on the guy in front of me, the only guy (I believe) between me and the lead pack, although I can't quite remember who it was. I went down the hill and around the trees as hard as I could, seeing as this has been my weakness in other races, and held off the guys on me, but Jaydn and Cade caught and passed me going around the parking lot. I passed Jaydn a few meters from the turn by the creek, and a few meters before crossing the bridge, Adam form Box Elder surged passed me. Around the pond I opened up the gap a little on Jaydn, and held him off well enough on the last long, grass stretch before the track. I felt him closing a little going up into the track, and with 100 meters left he and Matt from Orem out kicked me. I finished in 15:58.7.

     This was an okay race for me. I let the lead pack get away from me and worst of all, I got outkicked by two guys. My legs felt fine, just like they did at Region. One thing that took it's toll on me is the cold/sore throat I have been trying to get over the past week. I could tell my breathing wasn't what it usually is. The biggest problem I had today was mental. I was scared to put myself up with the leaders, and stay there. Consequently, I fell of them and was in the limbo zone between the leaders and the bulk of the chase pack. Had I fought to stay on them longer, I might have finished the race higher up. But, on the bright side, this was my first time running at state, plus, I got the Easts High All-Time record by like .4 seconds! And finishing in a medaling spot was none to shabby.

     In the long haul though, I am proud of my achievements this season. I trained harder than I ever have this summer and it definitely payed off. I never imagined I would be where I am now with running a year ago. I made a huge jump to the next level with my training, and now I'm excited to get back to training and make another jump, or two!

http://connect.garmin.com/activity/234522364     

AM: Bill just said to go for a recovery run today, so I went 6 easy miles on my own. I feel good, but was stiff for the first part of my run. I stretched after my run.

http://connect.garmin.com/activity/234683821

AM: After I tore myself away from the warmth of my bed, I went for a run. Again, today I just want to get a run into my legs, but allow them some more recovery. I'm gonna need refreshed legs to hit the training hard again, starting Monday. So I planned for 10 but would change it according to how I felt. I ran with my phone and armband on to listen to music. The music helped take my mind off the run, because I didn't look at distance until like 6.5 miles, and my pace happened to be 6:31. I had no idea I was moving that fast, but I was feeling great so I just kept on that pace. I finished 10 in 6:25 AP. I was feeling great so I considered adding two miles, but figured that the point of this break is to recover, so I just left it at 10. 

     I stretched for a bit again after my run. The tightness is gone for the most part, but my hamstrings are still both a bit sore, so I stretched them and will massage them probably tonight.  Other than that, I feel great!

http://connect.garmin.com/activity/234995592

AM: Today I met Ryan at Sugarhouse Park for a run. We started by running around the outside of Sugarhouse Park backwards, then we went the Cemetery Route, did a lap in the Cemetery, then took 2000 E down and finished the usual loop backwards. Then we did a road lap and a little extra to be at 10.

http://connect.garmin.com/activity/235348126

AM: I did my usual ten miles this Sunday morning. It was perfect long-sleeves running weather. Again, I wasn't in the least bit concerned with pace, but I felt like I was going ~7:10 effort. I looked at my Garmin and saw 6:32 average. I'm either putting more effort into the runs than I realize, or my body is rested and ready for the next hard cycle of training... :)

http://connect.garmin.com/activity/235798059

AM: Went on my usual four mile loop. Nice easy miles. Kinda sad how winter is coming and it will be freezing in the mornings. 

http://connect.garmin.com/activity/236275317

PM: Today we did a new run. We went up to the Zoo Trail, did the normal Shoreline Run until we passed the first fence, then shortly after we took a right at the fork in the trail, instead of the usual left. This took us up a trail that divided into several small trails, and we had a lovely steep, rocky, and windy (as in a trail which winds a lot) climb up to the Living Room. Once up there though, it was worth it. I just regret not bringing my phone to take a picture of the city from up there. Once the whole group showed up, we ran back down and then took the Legacy Bridge route back. At the track, we added a little more than a grass lap to be at 9. It was supposed to be a nice, long run, but turned into an extremely hilly, medium run.

http://connect.garmin.com/activity/236275312

AM : Easy 3.5 on my own. It feels like full blown winter :(

http://connect.garmin.com/activity/237111830

PM; Today we went over to Sugarhouse Park, to where the first downhill in the state course is. We did a loop around the part of the course ten times continuously. I felt good and was able to really work the downhill, as well as the uphill. Then we did a lap around Sugarhouse Park and headed back to the track added a bit to get 9.

http://connect.garmin.com/activity/237111825

AM: Easy four on my own. It's even colder today :( 

http://connect.garmin.com/activity/237111821

PM; Today we did the VA loop and went over to the cemetery. There we did 10X1 min on/1 min off. I felt good again today, and I was able to get some good hill running in. After we did the VA loop back to the track and added a bit for 9.

http://connect.garmin.com/activity/237111818

AM: Easy 3.5 on my own.

http://connect.garmin.com/activity/237111814

PM: We went across 1300 E to South Temple, then down that to State, then we went up towards Memory Grove and further up to City Creek. We hit just over five to the fountain, and then we headed back the same way. Since it is downhill the whole way there, we were going at a fast pace, but then on the way back, Chris decided to push ahead of Ryan and I. So when we were coming back on State to turn up South Temple, Chris turned and Ryan and I crossed the street, and then it was an uphill race! By this time, Chris was about 100 meters ahead of us, but Ryan and I pushed and caught him, and once we came to the first red light, we stair cased back 1300 E and 500S. It felt amazing to push a run again. I haven't done so in about 2 weeks. We ended up finishing to 10 right at the gate of the track.

http://connect.garmin.com/activity/237111810

AM: Easy four on my own.

http://connect.garmin.com/activity/238004313

PM: Today there was no practice since it was an early out, so after taking care of some school stuff after school, I went for a run. I started at the teacher parking lot and went up Sunnyside to Sunnyside Park, did a small loop in there, then took the church road down to the Gulley,  did a part of a lap in there, then continued down Yale and then took 1100 E to 1300 S. Then went down to Liberty Park, and did a full lap, then another lap, but I took a right at the corner of 500 E and 1300 S down to 400 E. I turned there and went out and back up Harvard, and ended my run at a friends house. Then my friend and I went over to Steiner, after getting my stuff from the school, and lifted in the weight room. We got in some good arm and core stuff. I will be sore for days.

http://connect.garmin.com/activity/238004306

PM: I just needed 6 miles to complete my mileage this week. I set my alarm incorrectly in the morning and didn't have time to run before I had to go off and take the ACT. After 5 hours of that brutal test, I went to lunch with some friends. Right after I had finished my huge Cafe Rio burrito, I realized I still had to run. So I went home and waited until a little over an hour since I had eaten, and went for a run. It probably wasn't the best idea to go for a run so close to a meal, but surprisingly I held up great. My stomach never felt upset once and I actually got in a pretty solid pace. 6:23 average. Not to mention that it was the afternoon when I ran, so it was nice and warm :) It felt so nice to be able to run in just a shirt and shorts again. 

http://connect.garmin.com/activity/238004282

AM: I slept in and then waited a little longer after I woke up to go for my run. I waited until it was warm enough to just run in a shirt and shorts again :) Beautiful morning for a run! I just went through my usual 10 miles pondering about the week ahead and such, never focusing on pace. I finished and felt great, then saw that I averaged 6:20! One of these Sundays I am actually going to push this run and see how fast I can get it! If I averaged 6:20 while not focusing on pace at all, then maybe I can push this run under 6 ;)

http://connect.garmin.com/activity/238004262

AM: I went on four easy miles this morning. It is supposed to heat up this morning, and I only had to run in a long sleeve!

http://connect.garmin.com/activity/238471604

PM: It was a beautiful day today. It was in the low 70's by the time practice came around, so we decided to go on a long run on a trail. We chose JCC, so we ran the shortest way possible to the trail, which is the Legacy Bridge way, but we just turn left after the bridge onto Mario Capecchi Drive. Then we took that to the JCC and I got right on the trail. By this time I had broken away from Chris and Ryan, so I went up the first hilly ~2 miles on my own, and once I reached the rock pile I waited for people. Eventually Chris, Ryan, Bill, Abigail, and Garek reached the rock pile, and after everyone had gotten a small break, we continued on the trail. Originally we were planning on an out-and-back run on the trail, but that seemed boring so instead I suggested we just finish Shoreline Trail to City Creek. That would give us more than the 12 we were planning, but it was such a nice day, we just took advantage of it. Chris, Ryan, Bill, and I stayed together to City Creek, were we got some water, then continued down Memory Grove to do the usual South Temple route back. Going up South Temple is were we lost Bill and Chris, Ryan, and I just stair cased back up to 800 S and 1300 E. We were stopped at lights like 3 or 4 times, which was annoying, but we still managed to keep a solid pace. We got to 800 S and had to run up the big hill onto 1300 E, but when we got to 1100 E there was a car waiting to turn, so I moved to go around the back of it and caught my foot on the curb and fell and totally ate crap :/ I was really close to banging my head on the car's tire, but managed to catch myself. That could have ended really badly, but I was able to just get up without even a scratch :) I got up the hill and was stopped at the light at 1300 E, where I saw Bill booking it turning the corner up 800 S to the track. Once the light changed I started booking it up the hill and managed to close the 100 meter gap down to about 20 before I hit 15 miles right before the fence of the track. Overall, an eventful, chatty, and fun 15 miles!

http://connect.garmin.com/activity/238471597

AM: Having a half day the day after a 15 miler is pretty much the best thing ever. I slept in until 8:30, then crawled out of bed to get my run in. I was definitely feeling the 15 miler from yesterday, but as I was running I got less and less sore and by the end of my 4 miles I was feeling good again. Now I am going to roll out my legs and maybe ice in a few places just to make sure I am as least sore as possible for this afternoon's speed workout. 

http://connect.garmin.com/activity/238588915

PM: To my surprise, there wasn't a speed workout! To further my surprise, Natalie showed up today :D We went over to Sugarhouse Park and met at the bottom of poker hill. We did that 4 times, jogging back down as recovery. The hill and recovery total is just a little over a half mile. Then we ran over to 1700 E, then down to 2100 S and up to 19th. We took that all the way to Sunnyside, then went down to the track and added about 100 meters out and back to get 8.5.

http://connect.garmin.com/activity/238761602