A clydesdale no more!

Relaxed run.  Legs felt a little tired from Saturday's run.  Started to feel better after a couple of miles.  Air quality is still very bad.  I am starting to feel it in my lungs.  Hopefully a storm will move through in the next few days and clear out the inversion.

Avg HR: 147
Total Time: 47:20 (7:53/mile)

Ran up to Bountiful Blvd., past the Bountiful temple, to 400 North then back home.  Going uphill was alright but I couldn't get into a groove on the way down.  I felt really clumsy while trying to hold my form on the steep downhills.  It was nice to get above the inversion and be able to breathe.  Lungs and throat are really burning because of all the garbage in the air.

Avg HR: 154
Total Time: 1:37:41 (8:08/mile)

Woke up to a fresh layer of snow.  It was nice that the inversion was cleared out but had to pay for it with slippery roads.  Schedule called for a 5 mile recovery run but I didn't feel like running slow.  Ran the first 3 miles at GA pace then dropped down to marathon pace for the last 3 miles.  Felt good and in control.

Avg HR: 161
Total Time: 43:58 (7:20/mile)

I've had better days running.  My left heel has been bothering me for a few days.  Most likely due to the big downhills that I have been running.  Started off with a 3 mile warm up run.  My heart rate was a little high for the pace which I attribute to a head cold that I've had for a couple of days.  Ran 5 miles at lactate threshold (hoping to hold the pace below 6:40/mile).  First 2 miles felt really good (6:32, 6:31).  I felt like I was running very smooth and in control.  I had to work a little harder on the 3rd mile but was still able to hold pace (6:32).  I really started to work during the 4th mile.  I was starting to tense up and my stride did not feel as smooth.  I wasn't overly tired but I was working more and my HR started to climb (6:38).  I think that I mentally gave up at this point as I felt as though I was just going through the motions on the last mile (6:44).  My HR was 167-168 for the first 2 miles then climbed to 175-180 the last 2 miles.  Finished with 2 miles at a very slow pace.  Not sure what my problem was today.  My heel did not hurt at all during the tempo miles but was sore during the cool down miles.

Avg HR: 158
Total Time: 1:15:23 (7:32/mile)

Relaxed pace run.  Still have the head cold but it felt better while I was running.  My left heel hurts more today than it did yesterday.  After doing a little reading, I have diagnosed myself with a touch of PF caused by the 2 big downhill runs in the last 2 weeks.  If I pay attention to my form, I have less of a heel strike and it aggravates the heel less.

Avg HR: 151
Total Time: 47:49 (7:58/mile)

Early morning run today.  Was out the door at 4:00 a.m. so I could get in 20 miles before Amy had to leave for work.  Was a little concerned about putting in this many miles with my left heel acting up.  It was pretty sore the first 2 miles but loosened up and was just a dull ache for the rest of the run.  It is only a little sore right now so I don't think I did any additional damage.  I will wait until tomorrow morning to decide if I need to make any adjustments to my training schedule.  I felt pretty good for the majority of the run.  I was a little low on energy during miles 15 and 16.  Ran the last 2 miles at marathon pace and it felt comfortable.

Avg HR: 147
Total Time: 2:38:48 (7:56/mile)