Elite Jogging For Dummies

From home, I ran down the hill to the mouth of Millcreek Canyon (about 1.5 miles) and up the canyon another 2.5, before turning around and heading back.  This is the first out and back I've done up the canyon road and it wasn't too bad. It's a climb for sure, and the descent has some drops that my body may not love but it is runnable and better than many of the options nearby.  

AM: Workout with the Black Sheep. Met at East High but Bill Cobler and the team were on the track so we headed to the U for some fartlek action. That was fun and then someone suggested heading to the U track, which was even more fun.  We ran 4 x 600m.  Times were: 2:05, 2:03, 2:01:1:53. Then a cool down back to the cars at East.

 PM:  2.75 miles out and back from my office through Marmalade Hill neighborhood via Quince Street.

AM1:  Four miles on the treadmill at home.

AM2: After driving to my office; Four miles out and back to Warm Springs Park before beginning work.

Tour of holladay from Blue Star -- easy easy pace.

Probably the last of the 20 milers before St. George.  Of the 4 I've done, this was probably the highest quality in terms of pace and terrain.  The route included 1560 feet of elevation gain. The pace was generally easy, but there were a couple of sub 7 minute miles tucked in there too; and some nice downhill pounding at the end. No leg soreness the next day, which was a nice outcome.