Here we go..

30 minutes on the treadmill then 48 minutes outside. AP 8:45

2 mile warm up, a couple strides, then off on 6 mile tempo. I ran towards the dealership on South Weber Dr to pick up my van. My legs have been sore all week and I had a side ache for a couple miles in the tempo. But it ended up being a good workout for me and another step in the right direction for my training. Splits: 6:31, 6:33, 6:35, 6:28, 6:22, 6:25. 2 mile cool down.

Early morning run with Sariah and Katie. AP 8:02

An easy run through South Weber. AP 8:35. I'm running the Lake to Lake relay tomorrow in St. George with Janae and some other runners. I've never done a relay, we'll see how it goes.

Lake to Lake Relay today down in St. George. We worked our way from Gunlock Resevoir to Sand Hallow. This is the kind of relay I really enjoyed doing. There was no overnight, the atmosphere was relaxed, I treated my 3 legs as workouts, and the team I ran with was great. I would do this one again. We covered 50 miles in 7 hrs and 17 min. and ended up 3rd overall. That was a huge surprise, especially since we couldn't find our way to one of the exchanges and Janae waited for us for about a half hour. Whoops! I started off  the relay with leg 1, it was all downhill but it took me a couple miles to get into a groove. I didn't warm up before hand. I covered 6.1 miles, Splits were: 6:51, 6:51, 6:37, 6:29, 6:41, 6:39. 2nd leg had a gradual uphill at the beginning then gradual downhill towards the end, I also had a nice view of a man in the race, who was trying to win the prize for shortest shorts. 4 miles covered for my 2nd leg 7:31, 6:50, 6:50, 6:41. My last leg was 3.47 miles splits: 7:02, 6:57, 6:32, .47-3:08 My last leg was climbing for 1.5 miles, then downhill for the last mile.

3.5 miles on the treadmill then met with Angie for another 5.5 miles.

3.5 miles on the treadmill, then 5.5 more outside when Riley got home. AP 8:30 This has become my regular Monday and Tuesday routine.

Workout Wednesday: Fartlek 600/1000 The goal was to get the 600s between 6:15-6:20 1000s between 6:50-6:55.

2:19/4:18 (6:13/6:56) 2:20/4:17 (6:18/6:54) 2:21/4:17 (6:19/6:54) 2:23uphill/4:16 (6:25/6:53) 2:22/4:12 (6:21/6:46) 2:25uphill/7:21uphill 2:18/4:13 (6:12/6:48). I finished with a 400-86 and 2x200 41, 40. I know I put a lot of numbers here, but I want to be able to look back and see what paces I was running without referring to my watch. 7 miles worth of hard today.

Easy morning run with Sariah, Janae, and Merrilee. I needed recovery from yesterdays workout. AP 8:44

Easy run in South Weber.

The Striders Winter Series 10 miler is a tough course. I feel like I was pretty lucky to have taken 3rd place overall today, behind Sariah and Katie. There was a 4 minute gap from the time Katie finished and when I finished. My time wasn't where I wanted it to be, but I also came into this race with sore legs. Every uphill I ran today, my legs were screaming at me, mostly my quads. Sariah told me she felt the same way and after we finished the cool down we both felt like we just got done running 22 miles. I had a hard weekend last week, then a hard workout from Wednesday. So, I'll blame those two things on a not so steller performance today. :) AP for the race 7:06. Splits: 6:38, 6:14, 6:43, 6:47, 7:06 (uphill), 8:25 (uphill), 8:29 (uphill), 6:24, 6:39, 7:18, Not a great finish.

30 minutes on the treadmill, then another 6 miles outside in the cold.

30 minutes on the treadmill followed by 5.7 miles outside. Terrible weather. AP 9:00

Workout Wednesday 5x2000 the goal was to run 7:41, which is 6:11 pace. The same pace as my mile repeats 3 weeks ago. I ran the first 2 and had to go to the bathroom, so I ran my 3rd towards Maverick gas station. My 3rd was downhill and my fastest split and I had a longer break after that. But finished the last two pretty well. I'm happy with this workout I haven't done 2000s since my college days. Splits: 7:37, 7:37, 7:29, 7:37, 7:39

Early morning, very slow run in my neighborhood. AP 9:15

Early morning run with Janae, Sariah, Alyssa, and Merrilee. After feeling like I've had dead legs since last Saturdays 10 miler, I decided to do an easy 15 miler today. The last two weekends I feel like I've gone hard, so I opted to take it easy this weekend. AP 8:15

Riley is out of town today and one of my kids is sick, so I'm stuck on my old treadmill to finish out the week. I have to idea on distance and pace because the numbers don't show up on the treadmill. That's what we get when it was a free treadmill given to us by Riley's grandpa 10 years ago. I did 5 mins on and 3 min. off, just to have another workout for the week. I did 20 minutes total of hard.

9 miles in my in laws neighborhood. AP 8:37

30 min. on the treadmill, then outside in the terrible weather.

Workout Wednesday early morning edition. Riley asked me to switch mornings, I went early today and got my workout done. I did 800 fast/moderate fartlek with 2x400 and 2x200 at the end. It didn't go great, it must've been because I'm not use to doing my workouts in the wee hours of the morning. I did it. That's all that counts today.

Splits: 3:12/3:28, 3:11/3:30, 3:18/3:31, 3:24/3:20 my second 800 was faster due to me going uphill for my fast and downhill for my moderate. 3:19/3:35, 3:16/4:05, 3:12/3:41, 82, 85, 39, 39. The effort was mostly there for splits that were on uphills, on the downhills I got a little to relaxed. The workout hurt the whole time.

Easy run in South Weber, AP 8:30

6 easy miles this morning, legs feeling good and recovered. I'm planning 16 miles tomorrow with a 6-8 mile tempo.

6 am run from Beus Pond, met up with Sariah, Katie, Alyssa, and Jenna. I ran 6.82 miles with them then I was on my own for a tempo run. I wanted 6-8 miles, I ended up doing 7 miles at 6:46 AP. I started my tempo at Weber State, ran on Old Post Rd, then out to the South Ogden Tempo loop, then back up Old Post Rd, and finished at the Dee Events Center. Splits were: 6:41, 7:00, 6:40, 6:43, 6:47, 6:53, 6:33. I was about where I thought I could be, overall a good effort. I finished my cool down with Katie and Alyssa.

Early morning run. AP 8:30

Kennewick run, 33 minutes outside then 30 minutes on the treadmill. AP 8:30

I did a workout today on my moms treadmill. I did 5x 4min @ 6:22 pace and 3 min @6:58 pace. I got through it but it was hard. I ended up doing 5.5 miles of hard.

7 slow miles on a treadmill. AP 8:30