Went out early, going south on the JRT. Decided to work on form, efficiency and speed during the run. My middle 7 mile splits were, 7:13, 7:15, 7:18, 7:23, 7:05, 7:10, 7:14 with a total average heart rate of 155. After the 10k saturday this quicker pace feels much easier than it did before. And it really helped my motivation to go out and push myself to be faster and longer.
Ran another 5 miles at lunch in Lindon. Ran up 2000 for some hill work, ran with co-worker, trying to get him back in shape for trail season. He is the one who inspired me to start running last year and got me from 238 pounds down to 193 last summer and ran my first half marathon.
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