today was the longest run I have done in a little over a month. I am still slow but it felt good when I was done. I ran out of american fork canyon against labor day traffic and it was crazy! the canyon was cool but when I got out and had the last3 miles at 11 am in utah heat with no shade and only black top it got REALLY hot. But it was still good. tomorrow I a will probablly run shorter to let my muscles recover a bit |