Elite Jogging For Dummies

U/Avenues/Memory Grove Loop.  Listened to an interview with Richard Dawkins.

Black Sheep workout at Sugarhouse Park.  I was responsible for designing the workout. After a warmup loop, we used the light poles along the roadside in the park (there are 23 of them) to run intervals of varying lengths, with the longest being just less than a half mile. This was effective to the extent that everyone was breathing heavily with their hands on their knees at the end.

U/Avenues/Memory Grove Loop. I do think about running other routes, but this one is just so good and requires very little fighting against traffic that it's  superb default loop.  I ran it in 1:07 today.

Big Workout with Josh, though it almost didn't happen. Strike 1: It was snowing when I woke up. Strike 2: Josh was a little late meeting me and I had already turned toward home to send him a text and then go run on my own.  But then he arrived out of nowhere and I had no way to politely excuse myself from the workout.

 We warmed up 3 miles to the intersection of Guardsman and Sunnyside, then ran 2 Tinman miles to Sugarhouse Park (6:00/5:56).  After jogging a bit in the park we ran 6 x 1000 m.  We ran 4 of these in the park, two of them on the way back towards home. The paces varied along with the terrain, from the relatively quick (5:34 pace) to the not so quick (6:07 pace on the return on 15th East).  Most were in the 5:45 -5:50 range and those times were fine for me, the effort felt right. It was a bit of a blizzard but not too bad, I can't really blame the weather for anything. 

 I felt pretty good about the workout, I think the long intervals are very valuable and it is actually fun to feel like I am training again.  Legs feel pretty good other than some ongoing aggravation with my heel (PF).  Trying not to increase mileage and intensity too much at the same time.  Mostly succeeding.

U/Avenues Loop minus the Ensign extension. I'm sure that makes total sense to everyone, right?

I ran 3.5 from Foothill Sbux w/Lori and then hooked up with the rest of the gang for a big loop that went north and then south. Ended up running around Sugarhouse Park for the third time in the week, headed back to Foothill via the country club neighborhoods and 2300 E.