Here we go..

30 minutes on the treadmill then I met with Angie and did another 5.27 miles in my neighborhood. AP 7:59

Run in the evening. Cold, cold!

Workout Wednesday. I need to get a more concrete schedule down but today I did a 4 mile tempo and 4x400. Still, very annoyingly cold. The workout was done on the South Ogden tempo course, splits: 6:36, 6:38, 6:41, 6:32. Then rest and 4x400: 79, 84, 84, 85. My first 400 was a little ambitious. Overall my workouts at least show a little improvement each week.

Morning run in the cold.

A.M. 30 minutes on the treadmill. Hopefully will get out later to do somemore.

An early morning cold run with Sariah in all over South Ogden. AP 8:17 I didn't get out later yesterday like I wanted.

I got on the treadmill for 30 minutes, then finished up outside when Riley got home. AP 8:37

I ran earlier in the day for 4.6 miles. Then I was able to get out later in the afternoon for another 5 miles.

Workout Wednesday: 6-5-4-3-2-1 min. Fartlek

AP 7:30 for the workout including warm up and cool down. I did 6 min. fast then 6 mintues active recovery, 5 min fast, 5 min. active recovery and so forth. I wanted to make sure I had some uphills in course. Most of the uphills came in the first couple intervals and the last interval. I also wanted to make sure my pace was getting faster with each fast interval. My paces were (6 min.fast/6min.slow 6:43/8:00) (5fast/5slow 6:35/7:55) (4fast/4slow 6:16/7:42) (3fast/3slow 6:10/8:02) (2fast/2slow 6:04/8:18) (1fast-5:40). I felt like this was a successful workout considering the hills I included.

An early morning run with a group, Janae, Alyssa, Katie, and Heidi. It's been awhile since I've run with a group. I could get use to it. AP 8:30

Evening run in South Weber. We're going to St. George tomorrow, looking forward to warmer weather and no polluted air. AP 8:40

I had to get up early and do my long run in the cold and fog. I was on my own today, a group was going at 7 up in Mt. Green. I opted to do a 7 mile power run in the middle of my run today. The course I picked was a mixture of uphills and downhills to simulate the Striders 10 miler, which I'll be running in a few weeks. I started at the top of Bonneville by Karen drive, ran on Woodland dr, then Skyline, down Shadow Valley dr., Old post Rd, up part of 4600, and out towards Weber State to finish. Splits were 6:50, 6:53, 6:57, 6:49, 6:40, 6:47, 6:41. The 1st and 5th miles had most of the downhill, the rest of the miles were rolling. AP for the whole run was 8:02

A beautiful run in sunny St. George. I ran gradual uphill going out then coming back on the downhill. AP 8:30

Another great run in St. George. Katie was down here to, we met at the Dixie center and ran on the trails. AP 7:57

Workout Wednesday: 8x400 meter hill repeats in St.George. Its been a long time since I had to peel myself up off the ground after a workout. This one left me dead at the end. I've never done this workout before and I thought I needed to work on hills. I have nothing to compare it to, I was about 10-12 seconds slower then my flat 400s. Splits: 94, 91, 93, 94, 94, 95, 97, 94. Rest was jogging back down the hill and starting again. 4 mile WU. 1 mile cool down.

A nice trail run in St. George. The trail was chuckwaller, beck hill and turtle wall.

I opted to do my long run in St. George on our last day here. I did the trails over by the Dixie center. I ended up doing a steady state long run. 9 of my miles were 7:30 pace and faster. Miles 5-13 7:39, 7:30, 7:23, 7:21, 7:26, 7:14, 7:11, 7:24, 7:14  AP for the whole run was 7:47.

Nice and easy run back in South Weber. AP 8:35

30 minutes and 3.5 miles on the treadmill and then met up with Angie after she got off work for 5.4 more.

9.1 miles around South Ogden this morning. AP 8:30

Workout Wednesday 6x1 mile repeats. I had a big improvement today with my mile repeats, the last time I did this workout I was around 6:18-6:20 and it was painful. Today I felt controlled and strong  through the whole workout. Splits: 6:10, 6:12, 6:11, 6:11, 6:11, 6:05.2 min. jogging rest.  I started out thinking I would do 5, I'm glad I added the 6th one. 2.5 wu 1.2 mile cool down.

Early morning run with Sariah and Janae. AP 8:19.

6 miles on the Unitah trail to the parkway. Legs were sore from lifting the day before.

Early morning run with Sariah on the Riverdale parkway. AP 8:00

I seem to be in the same routine every week. 30 mintues on the treadmill before Riley gets home, then another 48 minutes outside.