PV = nRT

7.6 miles 7:50 pace parents house to pheasant branch nature conservancy loop and back

did a west side of Madison Wisconsin loop passing all three houses I lived in in Madison from when we moved there in 1964 when I was three years old.

PM- drove to iowa city iowa

Sheraton in downtown Iowa City through University of Iowa campus to U of Iowa track. 6 x 1000 meters, 3:37, 3:33, 3:33, 3:33, 3:33, 3:25

madison wisconsin west side-shorewood hills loop. 7:45 average.

back in Cache valley. 8 x 200 USU track 40 seconds each. The USU track is in really sorry shape compared to the excellent track at University of iowa-worn out, cracked, bulges. kind of an embarassment to the track team and university, especially considering we have such an outstanding track team including the best 10,000 meter runner in the WAC, who just set an alltime school record at 10,000 meters. 

on the other hand, we have really nice football facilities for probably the worst football team in division 1A football over a 15 year average. it's always nice to run by the huge Stan Laub indoor practice field- the most underused facility on campus, but it sure looks nice sitting there empty and unused waiting for 8 weeks of indoor practice for football in the fall.

local 10K up Smithfield canyon and back down, starting and ending at mack park. It is a challenging course because the first 3 miles are a continual uphill climb up canyon road with an elevation gain of about 450 feet. Then you turn around and rip back down the canyon, taking a loop around upper canyon road. I mapped the course here.  It was a cold morning, maybe 38 degrees at race time (7:30 AM) but no wind and the sun was coming out. I ran a carbon copy of this race from the last time I ran it (2008) hitting the turnaround at an average 6:47 pace. then I let it rip as fast as I could back down again. I ran the whole way down with Keith Anderson. We came down the steep hill off upper canyon road back onto smithfield canyon road side by side and then went into a sprint for the finish 0.2 miles away. I got lucky today and help him off by 0.9 seconds. . 

Unusually strong field this year with  Steve Anderson, Carson Campbell and Trevor Ball running, with Carson taking first Steve second and trevor third. A guy from Vernal I don't know rounded out the top 4 and then a 13 year old kid finished 0.4 seconds ahead of me.My time this year was 4 seconds faster than 2008.