Tough workout today.  It was in the heat.  It was 800 600 400 800 600 400 400 400 400.  Did relitibly well tho for the heat.  800's were 2:26ish 600 were 1:46ish and400 were 67-70.   3 miles cooldown.

9 miles on bonneville.  It was quite enjoyable early in the morning in the cool weather.  Coach was struggling because of his pulled groin.  

2 mile warmup.  then the workout was 5x 600 400.  I don't remember my times but they were faster then last workout for the 4s and 6s so that was cool.  2.75 cool down.  Then icing.

7 mile to AF and then a little farther.  strides afterwards

Good time at the nebo invite.  It was sprinkling a slight amount and it was perfect weather.  The course changed from 2 years ago and I kindof like it now.  Went out at a 5:11 and then kept my pace pretty even if it was a 5k but dropped kindof if it was a 3 mile.  IDK which.  I just tried to stick with dalton and carson from AF the whole race.

Did lehi dip this morning.  I had this wierd side ache about 5 miles in and had to stop for a minute right before the dip.

PM:  I went to UTAH RUN and tried on some shoes.  ..33 miles