Providence - Millville hills loop. 3 mile warmup put me at the base of the the big hill in Providence (200E). The goal was 5 miles at Tinman Tempo pace (6:10-6:15). On this hilly course, its tough to determine proper pacing, but I believe the effort was correct.
Mile 1 - 7:20 (up the nasty hill)
Mile 2 - 6:25 (half up/half down)
Mile 3 - 6:08 (flat for 3/4 then down)
Mile 4 - 5:50 (fast down)
Mile 5 - 6:12 (flat)
I felt good at this point and decided to keep it rolling
Mile 6 - 6:08 (slight down)
Mile 7 - 6:10 (slight down)
Kept it at 6:30 pace for the final 2 miles (flat). Another solid run to start the week.
The foot bruise felt a lot better yesterday and today. Enough to walk without pain, so it was time to try a run. I ran over to Logan High and ran 10 laps on the grass field. Very boring, but effective. No major issues. The most I felt was what I would call an irritation. So, I think I am out of the woods. I will have to watch it closely tomorrow.
I figure the bruise was caused by my workout Monday in my aging Burn Red shoes. They are now deprecated with a slight possiblity of usefulness on the treadmill. In honor of that, I broke out the new cumulus pair today. Felt great.
My foot felt good enough for a real run today, horray. I found myself in SLC so I joined Chad for a run. He was running with 30 of his closest friends doing some second annual non-race of some sort. Pretty cool idea. No race fees, bring your own bib # (which I forgot so I guess I was a bandit), aid stations were the gas stations enroute, etc. It was quite a crew, and the top female finisher won some kind of prize. Chad, Josh Steffen, and I stuck together throughout the "race". I thought it was going to be an easier pace than it was, but then again Josh and Chad were hardly working. We covered the nearly 10 mile hilly course in about 65 mins. An apparent course record. We did a few more loops around the neighborhood as cooldown then I had to head out to meet my wife. She had headed out to my parents neighborhood christmas party, so I did a few more laps around their neighborhood before I could get in. All in all, a pretty solid workout and my legs are tired. Some of those last miles with Chad and Josh really took their toll.
T- 1:35:40 (6:50) 168 (184 max - I knew I was working pretty hard, but that is high!)
8 miles in the snow storm. It was coming down pretty hard and by the end of the run, I was soaked. The roads started out real slick, but got better once the snow built up to get some traction.
10 miles on the TOU Marathon course. The legs felt better today probably due to the warmer (28°) weather. Out in 34:50, back in 31:52. Got some of the last miles close to tinman tempo pace. No injuries this week...yet...
Woke up to a blizzard and postponed the run (wuss). I made some time to go out at 2:30 and it almost immediately started snowing again (figures). I ran over to Jon's and we ran some laps on the Planet Walk. It was nice and sheltered from the wind/snow and no cars were running us off the road. I was totally frozen by the time I made it home. So, it was another successful winter run.
Providence hills loop. It was a whopping 7°outside today. The roads were pretty slick in spots. Luckily I went out early enough that there were very few cars out. I could take up the whole road when I wanted. This is treadmill weather.
The plan was 11 miles today. That was until I looked outside. It was coming down fast and furious. I ventured out and slipped my way through 8 miles before I was sopping wet and cold. Good enough for today.
Cold (8°) but dry today. I spent most of the run in one of the two tracks that cars make with their tires. Made for better traction. I ran into Millville and ran up 550 N and came back through Providence. I hit the hills hard and took it easy on the flats.
It was beyond cold this morning. 0°! I have to admit that it does look cool to have all the trees with 3 inches of fur (frost) on them, but it is not worth it. I have to say that at that temperature an hour is about all I can handle before frostbite sets in. Even my car REALLY didn't want to wake up. Alright, after all that whining...
Not so cold today (33°). It actually felt pretty decent. That is until I got away from the shelter of the bldg. Man!, was the wind whipping. I did the Young ward short loop. I was smart enough to see that the wind was coming from the Southwest so I did the loop the opposite direction than normal so the wind was at my back when I was out exposed in the farm fields. It worked out perfect. I was flying along at 6:30 pace when the wind was at my back. Weather.com says 20-40mph winds and I believe it. The biggest pain was the drifting snow. It made my ankles very cold.
Big move today. We are excited to be out of the apartment and into our new home! Picked an awesome day to do it. There should be 6 fresh inches of snow by the time we move this evening.
I spent the whole day (16 hours) moving and unpacking. Thanks to nice neighbors and friends it went pretty fast. I could have run, but I just didn't make time for it. I felt like I ran a marathon by the end though. Very tired.
I just didn't feel like venturing out in the cold and wet conditions this morning. Luckily I had set up an alternative. The old reliable treadmill. I had forgotten why I had neglected that thing for so long. Briefly. After a mile, I remembered. Luckily I was watching "I am Legend"to pass the time and ended up not getting too bored.
Ventured outside today in single digit temps. I ran the Millville hills loop while doing a small workout. I did 10 fartleks @ 2 min fast 1 min slow. I was not feeling real fast today, but oh well. Off to SLC for lots of food and parties. Merry Christmas
Roads were either frozen solid or frozen with slush on top this morning. I figured what the heck, at least it was light out. I made it up to Lundstrom park and back. It was a challenge to break 8 min pace in that junk. Not fun.
T-1:35:30 (7:57) 153
PM: Got the treadmill inside finally (out of the garage) so I ran a bit to test it out. Significantly warmer now. Probably too much..
PM: Workout - Slightly different course. Young Ward out and back via the Planet Walk and Icon (11 miles). Not a bad course. It keeps you away from the busy roads for the most part. Planet Walk was a bit hairy though with it being dark and covered in ice. I was lucky to break 7:30 for those 2 miles. I did 3 miles warmup at 6:55 ave then did 5 miles at Tinman Tempo pace (6:15-6:20) varying a bit due to ice on the road. That was followed with a 3 mile cooldown. It was sure nice to get off the treadmill and get some real running in.
