A nice cold run to start out 2008. I ran on the Jordan River Parkway as I am in SLC for the day. I came down last night after the race and celebrated the new year at my in-laws house. I hit the trail at 6200s and headed north 3.5 miles and turned around. The trail was icy and snowpacked, but it was not a treadmill so I can't complain. I felt pretty good, with a tiny bit of soreness in the quads from yesterday. I kept it around 7:00 pace until the last two miles where I stepped it up to make sure to beat the 7:00 guy. I followed it up with some nice waffles...mmmmmm.
Easy 7 on the Treadmill this morning. I was still feeling sore from the 5K. Crazy. First time I have been this sore from a 5K. On a nerdy note, I put a temperature sensor in my garage last night with a wired outdoor sensor just outside the garage window to see how cold it really is in the garage in the early morning. It was 33 degrees in the garage and 7 outside the window. By the time the run was over, it had heated up to 35 degrees inside. I started out with a long sleeve shirt and shorts and after a mile, I needed to turn on the console fan to keep cool. By mile 6 I was sweating enough to shed the shirt. 35 degrees and no shirt and still hot. I definitely "run warm". Not warm enough to venture outside in single digits though...
T-52:10 (7:27)
PM: 1 mile to and from the Church for a round of bloody Church-ball. It was fun but I was pretty rusty. I played for an hour straight.
Treadmill again. When it is 0 degrees its no contest. I was feeling tired today. Probably from lack of junk food. I have gone into sugar withdrawls from the holidays.
7 Miles playing the speed up / slow down game on the treadmill. Fun stuff....I will be posting my running goals for 2008 soon on my short term goals list so stay tuned......
8 miles on the Jordan River Parkway. It had just snowed a couple of wet inches on the trail and it was pretty slick. As long as I stayed away from the footprints already there, I could get traction. 7 min pace was also about the limit to how fast I could go without slipping on the pushoff. So thats what it was. I ran into Brent on the trail and tried to recruit him for some extra miles, but he was already done. Next time. It should be a while until we are down to SLC again. The run went well, but I still feel out of shape and that I am working too hard for the pace. I will get where I want to be soon though. Still just building back up.
I am in the process of researching Health Savings accounts (HSA's) Does anyone currently use one? Anyone with experience with it? It seems like a great deal, if you don't spend too much time at the doctors. My current insurance through work costs an arm and a leg for the premium so if I could find better options, I am all ears...
AM: I woke up to about a foot of snow and its still coming down. So what do I do, I decide to go run in it. For fun. It was crazy, fun, and stupid. I ran out to the end of the planet walk and back. It wasn't easy to get any traction and blazing a trail on the sidewalk was tough. It was cool though. I totally overdressed and was sweating by the end of the 3.5 miles. I figured slipping and sliding all over was not good on the leg so I bailed at 3.5 miles and finished on the treadmill. I did another 2.5. All I have to say is that there is WAY more snow this year than last.
T-29:04 (8:18) 3.5 157
T-18:24 (7:21) 2.5
PM: 2 miles on the treadmill in the evening to hit my 8 for the day. Easy pace, mixed with some hills.
Well, it didn't snow for the first time in a while and the roads were pretty clear so I was happy to hit one of the old "bread and butter" routes. Providence - River Heights loop. There were a few roads still with snow on them (maybe a mile total) but I was able to cruise on the rest of the run. It was a med effort run with a few faster miles thrown in due to the hills. I still feel the soreness outside the knee every once in a while during my runs, but it doesn't get past a 1 on my scale and by the next mile, it dissapears again. Just a friendly reminder that I have to be careful. I still plan on upping the mileage again next week to average 9 a day and 10 the next week. After that, we will see...
We had a light dusting of snow last night, but not enough to make the roads un-runnable. They were slick in places, but it wasn't too bad. I ran my Providence hills loop with a mile add-on up to the mouth of Providence Canyon. I started out with no time goals and just ran by feel. I was surprised the miles were sub 7 (except for the big hill mile). I kept the same effort on the downhill and hit some 6 min miles. As soon as I got home the sun came out and it warmed up to 40 degrees. Of course.
I struggled through one of those runs, you know what type I am talking about. It was also cold and windy as a storm is moving in. Whew, glad that run is behind me now. Providence hills run with canyon extention.
T-64:34 (7:11) 164
** On the drive into work I watched an accident. Guy speeding straight through a red light while a girl turned left when the light changed red but he wasn't clear yet and they crunched good. The guy ended up in the ditch and the girl lost her front bumper and left front corner of her car. It could've been a lot worse. I stuck around until I could tell they were ok, then I left. Don't tell the cops. The van in front of me stuck around as a witness so I felt ok leaving.
I hit the treadmill to avoid the single digit weather. Wuss. The treadmill wasn't too bad today. I was able to complete the 9 miles scheduled for the day and be done. Now I will have time to play some basketball late this evening. Uhh, is that ok Beth?
AM: Easy 6 (7:20) in the morning. Yep, on the treadmill again. Watched the first of the Bourne Ultimatum. Will do 3 more late tonight.
PM: Yep, did the 3 (7:30 ave) more...miles in the evening as planned. I am beat. It has been a busy week at work and I am drained. Lily has not been feeling well, so sleep has also been harder. But I have to admit, Bethany has suffered the worst from Lily's sickness. She is a great mother/wife thats I can say.
Small workout today. First real one since the injury. It went pretty well. The goal was to run 7 min pace for 3 miles then run 3-5 at tinman tempo (6:15-6:30) then the remainder at 7. I ended up with most of the slower miles around 6:45 with the tempo miles in 6:27, 6:20, 6:20, 6:22. The slowest mile was on the Planet walk due to the snowy slick trail. Oh, and I didn't know it at the time but I was only 3 seconds off my course (Young Ward Loop via Planet Walk) PR, sooo close. The wost part of the run was the warming of the hands once I got home. Ouch, super painful.
T-1:06:53 (6:37) ave HR 168 (still a tad high, but getting better)
AM: It wasn't too hard of a decision today between running in a blizzard and running on the treadmill. I took it easy this morning. I have a sore right calf and left hamstring. I am assuming from sat's run. I finished up the Bourne Supremecy. I will do 3.5 more tonight. I sure enjoyed reading all about everyones races on Saturday. Nothing like living vicariously through the blog.
T- 46:30 or so for 6.5 miles (I can't remember how many seconds, but it doesn't really matter)
PM: 3.5 more on the treadmill. Did a mile warm-up then did some time at 6:40 pace then one mile at 6:00 pace. It felt fast but manageable. That was because I knew I only had to do one mile fast. Cheater.
I got to sleep in today because I was running in the evening. I can get used to that. Met Jon at my house and braved the sub zero temperatures and the darkness and the cars for a run. It was pretty cold. I wore my new FRB jacket and it sure kept the upper body toasty though. By the time we were done, we were covered in ice. Fun stuff. Nights like this makes you grateful for a treadmill indoors. Our pace was pretty brisk (6:45ish) for the first 3-4 miles until we hit the ice covered roads and it got pretty slick. After that it was 7:15 pace.
AM: 5 Easy miles in the morning on the treadmill in the garage. Garage was a balmy 30 degrees while it was -11 outside.
T-37:00 (7:24)
PM: 5 more miles on the treadmill. The highlight was doing 4 striders at 12 mph. I felt like I was going to be shot out the back. I had better work on those. I have adjusted to slow running I guess.
AM: 5 miles Body was dragging today, so an easy run due. I think I am now up to the mileage where I need to make sure and take easy days so I can recover and still get in some quality runs on the harder days. Watched a portion of Pirates. -10 outside again so it was easy to choose the treadmill over freezing to death.
T-40:00 (8:00)
PM: 5 mile with Jon. The usual route...for me at least. Cold, but not horrible. Afterward played Volleyball with the Young Men and Basketball with the Elders. I think I will have to quit Basketball...I am awful. I have lost all my ability over the last 5 years. Maybe it was all that not playing. I did much better at Volleyball. Time for bed.
The temps were finally into the double digits, barely, so I sucked it up and ran outside this morning. Once I made it about a mile, it started snowing of course. It was an average run, which is pretty decent for a friday. I always am tired on fridays. Providence - River Heights Loop with 4x20 sec striders. I am still super clunky on those. Better keep working.
T-57:50 8 miles (7:14) 158
2 More miles on the treadmill in the evening just to hit 10 for the day.
First time I have seen the sun in over a week it seems today. It is sure nice. Jon came over and we ran 12 miles on the TOU marathon course. The roads were slick in many places but as long as you ran in the car tracks it wasn't slippery..only dangerous. Nice run overall, good pace, not hard, but not easy. Most people call that medium I suppose. I got home and Bethany and I put the kids into the new 2-seater stroller we were given for Christmas. Its maiden voyage. It worked great. It is pretty heavy, but runs smooth. I figure it is worth about 30 seconds to a mile handicap. We ran 2.5 miles getting some serious looks from the cars as they drove by. I can just see them thinking, "poor kids, they are probably freezing." Well, they survived so take that!
12 miles in 1:25:00 (7:05) 156 ave
2.5 with Beth untimed but would estimate 10 min miles
I swore the house was going to blow away last night. A nice warm front moved in and warmed things up nicely this weekend with a big storm projected for today. I woke up to no snow so I was excited to run outside this morning. The wind was still going strong at 15-20 mph but it was a balmy 38 degrees. I ran the Providence - River Heights run as most of the miles are East-West and I can handle a cross-wind no sweat. I started out with 3 miles warmup at just over 7 min pace then hit a fast mile with the wind in 5:55. Then a cross-wind mile in 6:36 followed by a tough mile into the wind in 6:54. The last 2 miles were heading back West so more crosswind. 6:36 then decided to hit it hard again and hit a 6:08 feeling good.
T-53:33 (6:42) 160
PM: 2 easy miles on the treadmill. Uneventful T-15:00
Just another morning on the Treadmill. I didn't want to risk slipping on the super slick roads this morning and end up like Paul. Sorry Paul. So another episode of 24 later and 6 miles were done. Will run more tonight...of course.
T-44:00 (7:20)
Ran with Jon after work. It was cold and windy, but time went by fast. Easy pace on the 6 mile landfill loop. We need Paul to get healthy again to spice things up. The Logan group is pretty sad right now.
Since it snowed again last night, I was resigned to the treadmill today. No biggie. 7 miles with 5x20 sec striders at 11mph. I feel out of control at 12mph, but 11 is much more comfortable.
Another AM treadmill run. Today I mixed it up a bit. 2 miles at 7:30 pace then 4 miles at 6:40 then 2 more at 7:00. Was working hard for the 6:40 stuff, but not quite Tinman Tempo effort. Busy evening planned but will sneak in 2 more...
T-55:40 (6:57)
I actually got in 4 more. Now I can slack off tomorrow and only run 8. It is still snowing like crazy, so treadmill of course. I am so sick of shoveling I am going crazy.
