20 lbs in 30 days

AM - Reverse Cove Loop + Forward Extended Big Loop - 11.25 miles @ 8:25 avg

Noon - 2.48 miles w/D - 9ish avg.  then 7.52 miles on the TM (-3%) - ramped speed from 7.0 - 8.3 mph

Noon - JRParkway - 8.15 miles - extra warm & breezy day - need to start packing some water along

(no watch)

Late PM - TM (1%) - 3.1 @ 9:29 avg, while watching the Jazz beat up on the Nuggets.

AM - 4.15 on the Treadmill, various inclines from +1% to -3%.  Hard to get moving well on some the mornings.  9:11 avg

Noon - 6.0 on the 'N1' Treadmill (0%), 9:05 avg.   (Sluggish.)  

Noon - Treadmill (0%, i think) - 6.2 miles, progressive - ramped speed from 6.7-9.0 mph

Awesome time of year to run down in Southern Utah.  Perfect temperature.  Slightly chilly at the start, light breeze during the race, nice and sunny but not too hot by the end.  Harder course than last year.  Slight uphill in miles 0-5, huge climb during mile 6, slight decline in miles 7-13.1.  Raced into the top 10 runners during the first quarter mile and didn't change position much after that.  Passed one guy at about 3 miles, one other guy on the big hill, and must have passed AmberG while she was off in the bushes in the second half.

Splits: (7:03, 7:13, 7:24, 7:08, 7:20, 8:39, 6:56, 7:07, 7:12, 7:09, 6:51, 6:49, 6:57, 0:55)

Not a huge field of runners.  The overall 2nd place guy was in my age group, so I moved up to 1st place in Master's, receiving an engraved medal and a couple of decent gift certificates.  Fun to have my family and some friends there cheering at the finish line.  Nice day of hiking in Zion afterward.

Power Gel at 4 and 8.