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My quads were pretty sore from Ragnar so I was looking really forward to a nice recovery run. I started from my home and ran through hollow road until I hit 3 miles out, then did 3 back. Average pace was 7:11. Elevated and rolled out my legs after which felt really nice.

I was planning on waking up at running with Ridgeline at six in the morning, but I could not wake up for the life of me. I decided to just run my favorite Nibley loop backwards, but to tempo it. My first mile was a warmup, then for the next 3 miles I tried to stay on to 5:30 pace. I can tell that I have lost some of my speed from track, but I am working to get it back. Cooled down for a mile to get 5 miles.

am: I wasn't quite sure what to do for a workout today, which tells me I need to start running with Ridgeline in the mornings. I decided to go out on a longer run that what I have been doing recently. When I hit the first mile in 7:11, I thought to myslef that this would be a good time to start a progression run. I didn't really have an exact pace drop on each mile, but just wanted to make sure that I did each mile faster. Mile splits were 7:11, 6:46, (too fast for that soon so I decided to keep the next mile close to the same) 6:44, 6:23, 6:08, 5:59. Finished with a mile cooldown to 7. Not a very faster progression run, but it was more beneficial than just joggging. The heat made everything really tough too. Might do a couple miles later tonight.

pm: 2 easy miles around Nibley. Took it really slow and just enjoyed it. I'm going to miss nights like this in Cache Valley.

Woke up this morning and ran with Ridgeline. They were doing a hill workout and I haven't done his in about a month, so I'm glad that I went. They only had 4 repeats this weeks which isn't a lot but they increase by 1 each week. I could definitely tell I was out of shape when it came to running those hills. Ran back to Zollinger Park to finish with 6. Running in the morning is so much more enjoyable than running during the day, because the air is much cooler. So I think I will try running with Ridgline more often.

Ran with Ridgeline again this morning. Met at the Stake Center in Hyrum and ran Peavine. The whole first half sucked because it was all uphill and my legs were sore from yesterday. Once I hit the downhill the run was much more enjoyable. It was beautiful outside and the air felt great. Average pace was 6:48.

Met Hayden at Zollinger Park and then ran towards first dam. My butt has still been really sore since the hill workout on Thursday. Felt pretty sluggish but I'm always grinding out those miles. Finished with 6. Went home and gorged myself on Swedish Fish. I probably at half of one of those big bags. Yeah, my nutrition is crap. Then realized that I was a half mile short of 40 miles for the week, so I ran an easy mile. Can't wait for the Freedom Run.