20 lbs in 30 days

AM - Extended Reverse Big Loop + Am Hill.  Easy pace.  8.88 miles @ 8:52 / mile

Noon - Treadmill (-3%) - 5.0 miles - progressive from 7.0 to 8.3 mph

Noon - Easy run down by the river.  8.14 miles @ 8:32 / mile.   Hot & breezy.  ~90 degrees

AM - Out & back thru Rosecrest.  6.02 miles @ ~8:34 avg pace

Noon - Treadmill (0%) - 1.5 warmup, 5.0 @ 6:40 / mile, 0.5 cooldown

AM - Very dark clouds & strong winds as I started out.  But it cleared up and calmed down considerably by the end, making it a really nice morning.  I was dog slow today...  8.62 miles @ 9:14 avg pace.   (Forward Big Loop + Am Hill Loop)  Sciatic hurt more & longer than usual.

Noon - Progressive treadmill run, 0%. (6.5 mph up to about 8.0)   6.0 miles @ 8:31 avg pace.

blah

AM - 10.25 easy paced miles - Cove Loop + Fwd Big Loop + Am Hill Loop -  8:55 avg pace

it pays off to know where the current construction is going on in Herriman, and the strategically located Honey Buckets.

Noon - Treadmill (0%) - 2.0 @ 6.6-6.9 mph, 2.0 @ 7.0-7.7 mph, 2.0 @ 9.0 mph, 0.5 cooldown 8.9-6.5 mph

(slow ramp up, fast ramp up, hold, fast ramp down)

AM - Cove Loop + Rosecrest Trail Loop, 8:58 @ 9:03 avg

AM - 2.49 slow Cove Loop w/D, then 5.0 @ 8:30 avg on the treadmill (-3%) 

AM - RC O&B 5.52 @ 8:48 avg

Noon -  Treadmill (0%) - 2.0 @ 6.5-7.5 mph, 2.0 @ 9.0 mph, 0.5 @ 7.0 mph

AM - 13.0 @ 8:29 (Reverse Cove Loop + 2x Rosecrest Mini-Loops) then finished up on the treadmill (-3%), 7.0 @ 8:15 or so.  Because of pace, they're called 'easy' miles, but many many aspects of the 20 miles weren't easy...  hills, heat, tired and/or sore muscles, lack of focus, etc.  blah.

AM - Out & back thru Rosecrest, 6.02 @ 9:22 avg

Noon - Treadmill (0%) - 6.00 progressive - 6.5-7.7 mph - 8:47 avg

AM - Another Tempo Thursday on the JRP w/M.  Gorgeous morning, great temperature (high 50's), very few bugs.  Today's objective was to string together a few miles at marathon pace. 

8:36, 6:57, 0:18, planned restroom break, 7:12, 7:12, 7:13, 7:20, 7:07, 7:09, unplanned restroom break, 6:37, 8:29, 0:42

Noon - Treadmill (0%) - 5.41 miles @ 8:52 avg

pain in right glute/upper hammie

(treated with josse's suggestion + 800 mg IB + ice pack)

Noon - TM (0%) - 6.0 miles @ 8:26 avg pace.  I was prepared to jump off and quit at the first sign of rump pain, but it never happened... 

whew!

TM (-3%) - 9 min pace give or take

AM - Fwd Big Loop + HB extension.  8.54 miles @ 8:35 /mile.  Nice morning.

Noon - TM (0%) - 5.0 @ 8:30 avg.

AM - Mini-Cove Loop, then from Herriman to the Office.  14.26 miles @ 8:19 /mile avg pace.

Noon - TM (0%) - 2.0 warmup, 2.0 @ 6:40, 0.5 recovery, 1.5 @ 6:40, 1.0 cooldown

AM - Out & back thru Rosecrest.  6.2 miles @ 9:18 pace.   Sore & tired legs.  The run wasn't as stellar as the pace indicates...

Noon - TM (0%) - Double dog slow.  But even so, i had to back off on the speed a couple of times when i'd feel a twang in right hammie.  Finally stopped the machine completely on the third indication.  Not gonna push my luck any further.   3.57 miles in 33:57 minutes 

AM - Fun out & back run up the canyon with RAD.  Gorgeous morning.  Great temperature. Felt pretty good.  No mountain lion sightings today.  8.06 miles @ 8:52 /mile avg.

As a side note - this run puts me over the 200 mark for the month, and over the 2000 mark for the year.

Noon - TM (0%) - 6.0 miles progressive - 6.5 to 8.4 mph  (8:17 avg)  Not sure why but sometimes when i'm struggling on the TM, it feels better to speed up than to slow down.  Maybe part of it is just getting it over with sooner.

AM - 7.05 @ 9:04 pace - RC O&B w/Am Hill Loop

Noon - TM (0%) - 5.0 @ 8:34 pace - various speeds from 6.5 to 8.2 mph

AM - RC custom course  - slow

Noon - TM (0%) - 1.5 wu, 1 x 6:40, 0.5 rec, 1 x 6:40, 0.5 rec, 3 x 6:35, 0.5 cd

Late PM - TM (-3%) - 4.25 @ 8:36

Late PM - TM (0 to -3%)  5.1 @ 8:41

Noon - TM (0%) - 6.2 @ 8:25

ended early - left knee started to hurt

Noon - Needed a break from the treadmill.  Nice run along the parkway.  Low 90's.  The breeze felt great during half of the run.  7.10 @ 8:04 avg pace.

Noon - TM (0%) - 2 warmup, 3 @ 6:31, 1 cooldown

AM - Awesome morning for a run along the JRP.  Great temps, great scenery, and great company with RAD, Allie, and Annette.  Fun time, easy miles, lots of bugs.  Thanks for letting me run with you guys!  I wish all long runs were this fun and this seemingly effortless.

20.12 miles @ 8:48 avg pace. 

AM - Easy run.  Gorgeous morning.  Legs a bit fatigued but felt decent after a couple.  RC + Am Hill Loop + down then up JC Hill.

7.82 miles @ 8:51 avg

Noon - progressive treadmill run 7.0 miles, speeds from 6.7 to 8.5 mph

Late PM - TM (-3%) - 5.0 @ ~8:30

Noon - 1.5 warmup, 2.0 @ 6:53, 2.0 @ 6:44, 0.5 rec., 1.0 @ 6:31, 1.0 cooldown

ran out of gas