Trails!

My foot hurt all day yesterday and into this morning, so I decided to go easy today and hopefully go harder tomorrow.  I think I made the right decision as the roads were all icy and I had a hard time ice-skating faster than 7:30 pace anyway.  Other than the foot, I felt pretty good.  My HR was a tad high on the run today as I think I needed the recovery day from the race on Saturday.  My right foot hurts on the bottom of the right side (in the middle).  Yeah, there.  I think that it got bruised somehow (camber of the Road??).  It started to feel better as I ran on the opposite side of the road today.

I ran a new run through Providence and River Heights.  Some hills, but nothing terrible.  I like that run as a recovery run.

Total Time: 59:14 (7:24ave)

Ave HR: 161

I waited until the snow stopped and the roads were clear to do my run today.  I had a 6 mile tinman tempo during a 11 mile run scheduled today so I decided to run the trusty Young Ward Loop.  I decided to run the 6 miles at 6:25-6:30 pace.  I felt fine after the 6 miles at Tinman Tempo pace so I decided to keep a sub 7 pace all the way home.  It is funny how easy 6:45 pace is after running 6:30's.  I dipped to 6:15 pace during the tempos accidently and it felt like I went anaerobic doing so, so I think that is my threshold pace(6:15-6:20).

Mile 1	6:41 (warmup-slightly downhill)	AVE HR 150
Mile 2	6:22	169
Mile 3	6:25	171
Mile 4	6:24	172
Mile 5	6:27	173
Mile 6	6:23	175
Mile 7	6:24	174
Mile 8	6:36	171
Mile 9	6:51	170
Mile 10	6:48	168
Mile 11	6:44	168

Total Time: 72:11 (6:33 ave)

Ave HR: 169 Max HR: 177

It was way too cold to run this morning but it was too late, I had already committed.  It was -6 degrees F.  I had to keep wiping the frost off my eye lashes so I could see.  I ran the Providence Canyon Road run nice and easy.  I was feeling a bit tired still from yesterday's workout only 13 hours earlier.  My foot is still hurting too.  It hurts every step for the first 2 miles then the pain goes away until the next day.  Weird.

Total Time: 61:37 (7:30 ave)

Ave HR: 158

I ran thru Millvlle and Providence today.  I ran two miles to warmup then did a faster mile in 6:41 to get into a groove then I did 4x4mins @ CV pace.  I did the first one into the wind at 6:00 mile pace.  The second was uphill at 6:05 pace.  The third was flat and with the wind at 5:58 pace. The last one was downhill (luckily as I was beat) at 5:44 pace.  I ran the rest of the miles at a decent clip (meaning as fast as I could will my legs to go when they are tired and sore).

My foot still hurts from last saturday.  I think something might really be wrong.  It hurts only during the first 3 miles of the run and then it feels better (numb maybe).  I hope it starts to get better soon.

Total Time: 1:17:04 (7:00 ave)

Ave HR: 163

Very easy run on fresh new snow.  It was soft but slick.  My body needed a major rest day.

Total time: 51:24 (8:34 ave)

Ave HR: 148

I think I underestimated the cold today.  I was dressed for 20 degrees and above and suffered for it.  The run felt good..my hands and cheeks didn't.  I started to sound like I was at the dentist getting teeth pulled.  My cheeks were numb just like with novocaine. 

Paul gave me some tips for my suspected PF injury.  I hope that I can have some improvement soon without losing mileage, but we will see.

Total Time: 1:59:12 (7:55 overall)

Ave HR: 146 (very easy pace)