I ran Payson canyon this morning with the SF running club, ran most of the way with Alan and we kept the pace pretty upbeat. Warmed up for a mile (8:12) and then started to increase the pace a little each mile, 7:56,7:37, 7:37, 7:38, 7:27, 7:27, 8:02 slowing at beer can and dropping off Alan, 7:32, 7:15, 7:33. The last 3 felt pretty good so the miles that are sub 8 I'll count as MP miles, my average pace for the run was 7:40 with a total time of 1:25:17 my calf held up really well so that was a positive. That will be my last Payson Canyon run before St. George so I feel that I have had better downhill training this time around and I have also ran Mt Loafer canyon a few times, up and down, so I should be ready for it. I hope anyway... I wish I would have had a few more long runs but with my calf injury those have been lost but I'll just have to make do with what I have done. I will try and get in a 15 to 16 miler on Saturday and then I will start to taper about 10 days out, I finished up with some lower body weight training: Squats, leg raises and calf raises. See ya tomorrow.
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