Chet

ran to the mouth of AF canyon and up the hill toward cedar hills to where the trail goes under canyon road. 1 mile warmup 9:24. 9 miles ap 7:54 which included over 500 feet of climb. 1 mile cool down 9:30ish. right when I hit 11 miles the watch rolled to 90 minutes.

Doing the SLC half on the 16th  

did an eight mile ride with the family to the park.  I'm a little saddle sore have not been on the bike in a while.  Decided to do my long run in the evening 10 miles to the mouth of the canyon and back.  first three I was able to do what I was supposed to but then I was sore and tired.  Thursday I went to Lowes extreme airsports and played pretty hard for a couple hours.  I was able to get up their warped wall it was a lot of fun.  Anyway I finished my 10 miler with a potty break at the outhouse by the highschool soccer/lacrosse fields.

dropped my son off to soccer practice and did three to loosen legs for Saturdays SLC Half.

Did the Salt Lake City Half this morning.  A bit cool for short sleeves at the start but was awesome the rest of the time.  Did not notice the wind until after cooling down and walking to the train.  My right calf started cramping about mile 9.5 and the left one started doing it around mile 11.  As long as I did not push the pace faster I was OK and the cramping would stop.

easy lunch run no watch and stopped at park to do 3 sets of 5 pullups