Use it or Lose it

tm run, laddered up to 6 mph and back.  Clicking the speed button every new song makes treadmill running so much more bearable! (ap ~ 11)

Lots of snow to shovel last night and this morning! 

morning: ran up to Aloha Road, then to the Capital, then back home for  ~ 4.75 miles, no watch.

afternoon: ran on treadmill, laddered up to 6 mph and back.  4 miles, ap ~ 10:40.  

morning tm run, incline at 1.5%. warmed up for a mile, then did 8 1/4 mile reps at 6.5 mph (1/8 mile recoveries at 4-5 mph).  Dang, these were a lot harder than I thought they'd be, but they definitely put me in a 2:1 breathing pattern so the speed was probably about right for my current level of fitness.  Then ran the remaining distance at 5-5.5 mph.

6.5 mph = 9 min 14 sec?

morning tm, a very very slow 5.25 miles!

Morning run to city creek pa 8 and back.  Pretty nippy when I started running, but I warmed up quickly and it ended up being pretty nice running conditions.  No watch, but I tried to push a bit in places, including charging up the hill between 11th & 12th.  (I should do that more often - I bet it would make me pretty strong!)

morning run, unfortunately all on treadmill because I needed to be available at home in case I was "needed". Not particularly motivated this morning, but I got it done.

ap ~ 11:15 with incline at 1.5%

um . . . had to bag this run, and it was supposed to be a speedy one :(

Morning run on tm. Needed to redeem myself after bagging yesterday's run, so I decided to work on my speed. Last week I did 1/4 mile reps at 6.5 mph (9:14 pace) and they were hard, but doable, so today I decided to do more 6.5 mph reps. The plan was to do 1/4 mile reps if I was feeling lousy/tired, and 1/2 mile reps if I was feeling good. But, I felt really good so I made them 3/4 mile reps! :) (yesterday's unplanned rest day did me good.)

Warmed up a mile, then 

4 reps:  3/4 mile @ 6.5 mph (1.5% incline),  1/4 mile recoveries @ 4-5 mph (1.5%).

The 3/4 mile reps were hard, but not that bad.  I stopped to catch my breath for 10-15 seconds towards the end of the 4th rep, but didn't feel too bad about stopping since I was going way over what I had planned for my workout anyway. 

Then ran a bit more to finish up with 6.25 miles. 

Morning run to city creek picnic area 12 and back.  Pushed the first mile up city creek for about a 11 minute mile (was about 10 minute mile on this hill a couple years ago), then on the way home I also pushed on the hill from the base of city creek up to 11th Avenue, and also pushed hard on the short but steep hill on D Street between 11th and 12th Avenue. 

Today is an absolutely gorgeous day for running in Salt Lake City - cool, crisp, sunny with high clouds, no wind.  Ahh!

Mid morning run to capital, then up to city creek picnic area 12, then back home.  Whoa, the wind was really gusty at times during the run - felt like I was darn near blown off the road a couple times! 

morning tm, warmed up for about a mile, then did the following reps:

3 x 1 mile (6.5 mph, 1.5% incline), with 1/4 mile recoveries (4-5 mph, 1.5%)

Stopped twice for 10-15 seconds to catch my breath near the end of my 3rd rep.  Ugh - these were hard!  After running slower for a few minutes, I somehow felt rejuvenated and ramped back up to 6 mph for a few minutes before finishing with 7 miles total.

6.5 mph ~ 9:13 pace

(Next week I'll probably switch things around and try for a tempo run (2 miles @ 6.2-6.3 mph?), or maybe go for a couple 1/4 mile reps at 6.5 mph followed by some one minute "on/off's" at 7 mph.) 

Morning tm run.  Slowly meandered my way up to 6 mph (10 minute pace) and stayed there for a song or two, then slowly dropped back down. 

Went to my first yoga class last night - Salt Lake Running Company on 700 East has a free "yoga for runners" class every Monday night at 6.  Um . . . I'm not very good at yoga!

Morning run - ran just past the city creek turn off up onto the Bonneville Shoreline Trail.  First trail run in a long time - really good running conditions with the trail damp and springy in places, but no real mud.  Ran to the gas pipeline, then decided to also run back on the trail instead of cutting over to the road.  No watch, pushed a little on some of the hills, but generally just enjoyed running in the absolutely gorgeous weather today! :)

Morning run up to City Creek 2.5 mile marker and back home.  Lots of elevation gain and the scrub oak had petered out and I was in the midst of several stands of beautiful Christmas trees with snow about them - very peaceful and beautiful! 

103 12:525

Morning tm run.  Tired this morning and never felt like pushing the pace or distance (really slow first mile, then 4 at 5.5 mph) .  Glad to get the run done, and hope I have more get up and go tomorrow. . . 

Ran to City Creek 1 mile marker and back home.  Still low energy, but the weather was super nice for running today.

31:20/30

Early morning run a little past city creek pa 8 then back home.  A bit frosty and cool, but the air was so sweet smelling after last night's rain!

Morning run up to City Creek 2.5 mile marker and back home.  Started getting big gusts of wind about 1/2 way through the run - mostly cross winds, with the occasional head wind to make uphills harder!