Trails!

AM: Ididn't set my alarm clock properly and so I slept in a bit. Didn't have time to get as many as I wanted, but I managed to get 3 on the treadmill this morning. Legs are feeling pretty good. Not sore at all. I did scrape them last night, but very little bruising. Just easy miles for a few days.

T-21:50 (7:17) 3 miles

PM: Met Paul in the afternoon.  Ran Planet walk, then Planet Fitness, then a loop in Providence.  Good pace, feeling pretty good.  Last two miles, I was tired.  The recovery is going well.

T-1:13:48 (7:11) 10.25 (151 ave)

AM: My legs were not happy with all the miles I did yesterday so today they revolted. I didn't put up a fight though and took it easy. Providence-River Heights loop

T-61:24 (7:44) 8 miles 148

PM: Met Paul and we ran the Landfill Loop.  We chatted about Wasatch Back Relay.  I am getting excited and it is still MONTHS away.

T-45:35 (7:17) 6.25 miles 146 

AM: Legs were dead again today (no suprise). Out and back on 400W. Great road to run on. No traffic, super wide. I was hoping to beat the snow home. Didn't make it. 3 miles of blinding snow/sleet. I am hopeful that is the last for the year. Knock on Wood...

T-61:46 (8miles) (7:45) 150

PM: 3 on treadmill in the evening.  Kept my dinner in me!

T-22:00 (7:20)

AM: Sleepy 5 miler. Legs are starting to get the life back in them. Just in time to work them over this afternoon with a real workout. Not timed, but faster than the 2 slower runners I passed on the Planet Walk. Ha!

PM: Medium Workout. Providence - Millville loop (11 miles). I was excited to see sunshine and I think I got too excited as I froze with only my short-sleeve shirt and shorts. My hands were frozen stiff. I started off with 3 miles warmup at sub 7 min pace. The wind was at my back and I was cruising. The plan was 8 miles of tinman tempo pace (6:10-6:20). The course is super hilly so it is difficult to gauge the speed. The first mile was a steep uphill with the wind.

7:24 (I actually think that is a record for me on that mile due to the tailwind).

6:07 (flat with favorable cross-wind).

5:47 (downhill with favorable cross-wind)

6:16 (rolling - non favorable wind)

6:13 (rolling - non favorable wind)

6:07 (rolling - non favorable wind)

6:16 (flat - headwind)

5:59 (flat - headwind) Trying to get home fast cause I was cold!

New course record for me by over 10 seconds a mile.

Once I got home, I jumped on the treadmill for a half mile cooldown/warmup not timed.

T-1:10:50 (11 miles) (6:26) 162 ave 176 max

Young Ward Loop in the fog.  I knew this would be slow, but it was really slow.  My body was toast.  But now I am done for the day.  Sweet.

T-1:19:42 (7:54) 144 

Long run split into pieces.  First ran 10.3 by myself.  Ran up to First Dam via Canal Trail.  7:05 ave.  Was doing well coming home hitting 6:30-6:50's.  Ran to Jon's house.  Helped him and two other friends move his couch upstairs.  Then carb-loaded for the second half of the run.  2 doughnuts.  Mmmm  Ran with Jon for 8 miles into Providence.  Dropped him off, ate one more doughnut, ran to Planet Walk then home. 2100 calories burned, 1500 calories eaten.  Still in the black.  Well worth it.  Had sections of good speed, but most of the run was slow and dragging.  Must be the end of another PR mileage week (85 miles) after a big 1/2 marathon.  Smart?  Probably not.

T-2:28:00 (7:24) 151 ave