Per Aspera Ad Astra

December 2012

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Location:

Salt Lake City,UT,United States

Member Since:

Dec 08, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

13.1: 1:09:58 (2018 Des News)

26.2: 2:37:45 (2019 Mesa Phoenix)

Short-Term Running Goals:

Stay healthy!

 

2019 Running Schedule

Feb - Mesa Phoenix Marathon (AZ): 2:37:45. Lingering flu didn't help, but I still got a PR.

April - Bonneville Shoreline Trail Marathon (UT). Mostly just going to be a training run. Finally got myself into the sub-4 club last year, so I'll just have fun with it this year.

May - Stillwater Half Marathon (MN). Goal race for Spring. Looking for ~1:12.

October- Chicago Marathon (IL). We'll see where I'm at in Fall, but probably will be looking for low 2:30s.

Long-Term Running Goals:

Stay healthy, make improvements, maximize my potential.

Personal:

I am a bioengineering PhD currently working as a post-doctoral research fellow in the Department of Neurology at the University of Utah, where I design and improve neurosurgical approaches for treating movement disorders.


Summer 2018 update: I'm lazy about copying over from Strava, so find me over there for day-to-day runs until I eventually get around to copying everything over here.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Skechers GoRun 4 Blue - A Bit Too Big, But Free Lifetime Miles: 105.80
Saucony Grid Type A Lifetime Miles: 94.20
Saucony Fastwitch 7 Blue Lifetime Miles: 132.40
Saucony Fastwitch 7 Red Lifetime Miles: 135.90
New Balance Vazee Summit V2 Black Lifetime Miles: 121.90
Skechers Go Med Speed 4 Lifetime Miles: 36.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
230.6799.0018.330.00348.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, super easy, 40 minutes, with my dog, Holly, loop around NSL.  Also, skied earlier in the day.

 

 

I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 71:xx with Kevin Smith.  Didn't feel that great on the uphills at the end.  1000' total climb, from campus to Sugarhouse Park to Liberty Park and back, rather circuitous route.  I think he blogs on here, so see his listed on 12-3 for the exact route (except that I did an extra half mile at the beginning, whereas he did an extra 1 or 2 at the beginning and an extra 1 or 2 at the end).

 

I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 70:01, NSL up to Northern Bountiful and back as a loop.  My place up to 89, up 89 to the turn onto 1000N, across that to Main, back down until it hits the diagonal with 89, back on 89.  Started at roughly 7:30s and gradually increased, finishing around 6:20.

 

I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.009.000.0012.00

12 miles, treadmill, workout.  2 mile warmup in 14:0x, straight in to 3x3 mile with 2 minutes rest.  I didn't adjust the treadmill and just left it at flat, but figured this is fair since my goal marathon in March (Phoenix) is close to sea level and net downhill.  Splits were 17:27, 17:11, 16:55.  I was a little more fit than I expected, so 17:00 flat for each would've likely been ideal.  1 mile cooldown at end at about 9:00 pace.

 

 

I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

5 easy AM miles with my dog, Holly, in :41.  Hip thing was a little off.

 

7 moderate PM miles with 2000' of climb.  Felt like about marathon effort.  Up from NSL to eaglewood golf course, around the top of it, and then along 5 of the holes, then back down. 46:0x for that 6 miles (note all the climb, hence the slower pace), and then 1 mile jogging with Holly.

 

 

I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles with my dog, Holly, 2500' gain, 1:44.  Up to Eaglewood golf course, along the entire course backwards, plus a decent bit of doubling up when I took a wrong turn at a fork in the path, and then back down.  Very undulating course and was a little longer than I expected (only planned for 8 or so).

 

 

I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0018.000.000.0018.00

18 miles with a big group down in Provo in 1:47:xx.  10 on the toe path outside the First 5 at about 6:48 pace, next 5 at about 6:00 pace (Ouch!), and then 7.5 up and down Provo Canyon in 50 minutes flat.  I had to run about a half mile total to get to and back from a bathroom before the start, so I just added on 3 minutes to my time and rounded to 18.  Average pace almost exactly 6:30s.  My marathon PR (soft) from 2009 was 6:36 pace at just above sea level.  This was similarly hilly or even slightly hillier and at 5000' or so, so this is a really good sign.  6:30 is not my goal marathon pace (somewhere around 6:10 likely is, but 6:30 at 5000' equals 6:11 at sea level, so this seems about marathon effort).  That said, it felt a little bit easier than 18 miles at marathon effort, especially considering the beat up legs I came in with, so this seems like a good sign to me.

 

 

I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

2 miles with Holly in the AM, intended to do more, but she had some distressing GI issues and I had to stop to take her to the vet (turned out to be nothing much, fortunately).

Another 5 miles with Holly later.  Just under 8:00 pace for both runs. 

 

 

I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles steady state (between easy and marathon), 68:21, NSL to North Bountiful 89/main loop, 500'-ish gain.  Seemed like a pretty typical day, other than me feeling extremely cold at the start (despite lots of clothes), and sweating like crazy by the end.  I probably need better cold gear...

 

 

I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0018.000.000.0018.00

18 mile "wave" workout on a treadmill.  Total time of 1:52:57, alternating between 6:00 pace and a recovery pace which ever so slightly fluctuated, averaging 6:33.  Started with "easy" for 1 mile, then hard for 1 mile, etc, alternating ad nauseum.  Lost about 10 seconds after 10 miles when I had to restart the treadmill (it only goes up to 65 minutes, and I hit 10 in 62:46, so I restarted it here).  I kept the treadmill at 0% based on the fact that I will be racing my next marathon at an average grade of -.75% at an average elevation of 1500'.  The rule of thumb is that a treadmill should be at 1% to replicate flat running, so I would assume that running at 0% on a treadmill would be the same as dropping 1% per mile on actual ground, ie dropping a little less than 1000 feet over 18 miles.  When entering the altitude of nearly 5000' at my gym, the nearly 1000' of drop that I had in equivalency by running at 0%, a run of this exact effort would still be roughly 2 minutes faster on an "average" 18 mile section of a course like Phoenix.  Therefore, as I train for Phoenix, I am keeping my treadmill workouts at 0% rather than replicating flat at 5000'.  Long explanation, but I may want to come back to re-read that later.  In any case, the last 3 6:00 pace miles (14, 16, and 18) were pretty tough.  I'm not sure why, but 16 seemed slightly easier than 14, while 18 seemed considerably worse than either of those.  By mile 17 (recovery), I had a really hard time getting my body to feel OK, even though most of that recovery mile was done slightly slower than average (6:35 pace).  I finally started to feel smooth again by about 16.8, but a little over a minute later, I had to ramp it back up to 6:00 pace.  I think I could've probably survived 2 more miles of 6:33 and 6:00 if I absolutely had to, but it would've probably felt about as hard as running the finishing miles of a marathon itself, which is a level of pain and pushing myself that should probably be reserved for race day itself.  With that in mind, my goal was 18 miles (although I had figured I'd be happy with 16, if necessary to cut it off there, since I'm only in week 3 of this marathon cycle), so I was extremely pleased to get through the whole thing.

 

I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up.    

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles, 1:28 starting at 10:30 PM (way too late... haha...)  My place up Center to 89, up 89 to the diagonal with Main, up Main into Centerville, west to 200W, back to Bountiful, back west to 89, and back.  Actually, this route would be a little less than 12 (more like 11.25), but I started out the run, got a couple minutes in, and realized I had an annoyingly large set of keys in my jacket pocket, so I turned around, got rid of them, and started over.  Stopped at about 8 miles at a surprisingly nice McDonald's restroom and just really didn't want to finish the run, partially due to fatigue brought on by it being 11:30 PM, and partially due to tired legs after yesterday's very hard effort.  Haha.  Note to self: 12 miles is not a recovery run.  With that in mind, tonight's run took some mental toughness, so I'm glad that I did what I did.

 

 

I count my weeks starting on Monday, so everything is shifted off by one day, just so my weeks line up.   

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles of NSL/Bountiful/Woods Cross.  Had no specific aim given that I had been extremely busy with work all day and didn't run until 11:30 PM, just wanted to get in whatever I could before falling asleep on my feet.  Decided to have some fun, through in some surges for no particular reason, and absolutely all out sprinted the last 200 m on a slight decline.  I was wearing some new Saucony A5s that I just got in the mail earlier today and they're a bit more cushioned than I'm used to, so I felt like I was running on clouds while sprinting.  Haha.  Not really the most productive run fitness-wise and kind of a waste of a day, but it was a fun, and that counts for something.

 

Logged one day off to match up the Sun-Sat week with my Mon-Sun weeks. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 very easy, in the rain with Holly, the pooch, literally about 9:00 pace.  Running circles at Hatch Park.  Extremely boring.

 

Logged one day off to have my Mon-Sun link line up on this page. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0020.000.000.0020.00

20.25 in 2:21 total time.  Hilly east bench route (at least 8 billion feet of gain, despite the underestimate that some of the guys would give for it... hah...) with tons of snow and slush, plus some snow coming down. Effort ranging from easy to slightly harder than marathon effort.  With Kevin, Jake, Fritz, etc, group of 7 guys.  I only ate a banana before hand, mostly because I slept in until 45 minutes before the run and didn't have a chance.  I brought 2 gels, but should've had 3, so around mile 12 or 13, I was bonking a bit and told the group to take off so I could get in my own zone.  I took my 2nd gel right around then and it kicked in, so after almost immediately losing a minute on the group, I caught a nice surge on 2700 east, which carried until I had to run back up 4500 south to Wasatch.  Spotted the group about 2 minutes ahead on this part and apparently they picked it up on Wasatch a little bit, so I finished 3 minutes behind.  Once I was in my own zone, everything was OK, but I just had a bit of a mental game of trying to hang on the group when they were running ever so slightly faster than I wanted to do.  Oh, and of course, thanks Jake and Andrea for making breakfast for everyone afterwards.

 

 

Logged a day off so my main weekly calendar lines up Mon-Sun. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

9.8 miles, 72 minutes, with 6 or so others from here starting and finishing at Highland High, looping South and East of there.  Yesterday's 20.25 got logged as 20, so today's 9.8 seems fair as 10. :)

 

 

Logged one day off because I log Mon-Sun weeks. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, treadmill, steady state, mostly at 6:40, with a faster last mile.  Was just getting in some junk while resting up for the next day's workout.

 

Logged one day off to match up with Sun-Sat weeks on here. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.670.005.330.007.00

Wanted to do a 3x3 tempo workout at 17:00 to 17:20 per 3 mile (on a treadmill, so more like running at sea level).  However, the gym closed early and I realized that I only had enough time to do the exact workout with no time for warmup or cool down.  I have come to realize that I run rather poorly at fast paces without a warmup, so the pace immediately felt extremely forced.  I made it through the first repeat at 17:18, took my 2 minutes rest, and started up repeat 2, hoping to feel more relaxed, but didn't.  Split 2 miles in 11:24, then got another .33 in before just really starting to feel extremely anaerobic.  I could've made it through repeat 2 and a mile or 2 of repeat 3 if I had to, but I felt like I was going way past the intended effort, so I cut it off there to avoid killing myself and just jogged another 1.67 miles to cool down before leaving.

 2 weeks ago I was able to handle this with splits of 17:28, 17:11, and 16:56 (if memory serves me correctly), but I had a good warmup that day.  This will be important for me to keep in mind in the future. 

 

Logged one day off so my calendar goes Mon-Sun. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

Yesterday's run was terrible, so I wanted something else of reasonable quality.  My legs felt surprisingly good after taking the afternoon to ski and temperatures were quite cold at night, so I ended up just going moderately hard in my 10 mile (about marathon effort, but with a bit of hills mixed in) so that I could stay warm and still get something of quality in.  Total time of 63:47 on the Center/89/1000N/Main/89/Center loop that is becoming somewhat standard.  The pace felt fluid and never forced, which was a nice change from yesterday.

 Logged one day off to make my weeks on here match with my Mon-Sun weeks in real life.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles, 61:0x, treadmill.  Bored to death, didn't feel that great.  I've felt slightly run down for the last couple days, so everything felt a little harder than it should've and I felt like I was sweating a massive amount.  Meh.  I figured I should throw 2 easier weeks into my marathon cycle, so this seems like it'll be the first one.  Given that the cycle is 14 weeks with week 13 being moderate and week 14 being race week, week 4 isn't a bad week to take one.  Hopefully this will still end up around 70 miles though.

 

 

Logged one day off so my Mon-Sun weeks match up on here. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

10 miles in Minnesota with Bill Mennell, a little slower than MP (65:33 on an undulating course with tons and tons of ice).  First mile in 7:05, second mile in 6:50-ish and then faster from there, last mile in 5:49, but we had to cross a massive section of deep snow which halved the rate for about 30 seconds, so it was mostly at about 5:35 pace for the last mile.  Felt really relaxed, even the last mile, due to being at sea level, which was awesome.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Hilly 12 miles in MN, 1:19:42, my parents house to the red barn on Stillwater Road and back via the usual Mahtomedi/Stillwater route.  First 6 pretty easy in 40:40, mile 7 in 6:02 (oops, got pretty carried away after the turn-around), intentionally slowed it back down on miles 8 and 9 (hilliest part of the run, mostly uphill) with 14:28, and then tempo'd miles 10-12 hard in 17:32, with mile 10 (about 40 feet net downhill) 5:52, mile 11 (20 feet net downhill) in 5:44, and mile 12 (60 feet net uphill) in 5:54 with more ice on mile 12 than most of the previous miles.  Last mile was pretty hard with the uphill and the ice, but it was still relatively relaxed.  I considered doing an afternoon 5k, but decided against it due to the ridiculous entry fee ($40), so I just closed today's run hard instead.  Long run will be Sun instead of Sat this week...  Had more stuff going on Today and Bill Mennell (who I will be running it with) also preferred Sunday.

Logged one day off so my Monday-Sunday weeks match up with the Sun-Sat weeks on here.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 miles with 17.5 of it with Bill Mennell (then an extra .5 by myself to get up to an even mileage), 2:10:30 (7:15 pace, right on the money).  I didn't realize this, but he hadn't run more than 10 miles in like 2 years, so I was surprised he hung on.  Pretty even pacing on the 8.75 out, 8.75 back, with something like a 30 second negative split.  Felt like a very easy pace, but I had about 50 calories during the run, so I was a little low energetically at the finish, but not bad (basically just enough that I wouldn't have wanted to speed up from the 7:15s we were doing, even though the pace felt slow).  I actually brought 4 chocolates of 75-80 calories a piece, but Bill was hungry around mile 9, so I gave him 3 of them.  When I pulled mine out to eat it around mile 13, it fell out of the package and the shell mostly shattered on the ground, so I only had a little over half of the chocolate (with plenty of extra dirt on it, yum...).  Another unpleasantry involved sweating too much in the first half (wore too much clothing) and then freezing from all of the sweat in the 2nd half.  Haha.  Windchill of 3 degrees is cold!

 

Logged one day off to match up with the week schedule on here. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

I figured I'll just start counting Sun-Sat like everybody else, so I have to log yesterday's run twice.  Note that I did not do back to back 18s.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0014.000.000.0014.00

14 miles in 1:31:31 (6:32s).  A little slower than marathon pace, but most of the run was faster than the average (more like 6:20s) with about 5 of the miles at a little over 7:00 due to unplowed snow on some back roads.  Probably harder than I should've gone the day after an 18 at any pace, but whatever, it wasn't that bad.  Last 3 were more like 6:05-6:10 pace.  Loop was standard Maht/Still route with a Jamaca/Keats loop thrown in, then up to Kimbro (Womanbro loop rather than Manbro, as named by my high school team back in the day, on Jeffrey, parallel to Gateway Trail, since the trail was even snowier than the road), then Jamaca back to normal route, with a slightly lengthened finish to get up to a 14 mile total.  Pretty cold out (12 degrees straight, windchill of exactly 0), but I felt OK with hot chillies, shorts, a l/s cotton shirt, and my American River 50 jacket (standard lately) with light hat/neckwarmer/gloves.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14, pretty easy, 1:40:xx.  Maht/Still typical route (I really love this route it seems), a couple minutes past Manning Ave, and back.  Once again cold but not brutal (windchill of -3, straight temp of 6), although my eyelids kept freezing shut every mile or so. Hah.   This is almost certainly the farthest I've ever gone on Christmas.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

1:18, pretty sore.  kathryn abbot loop, oh nature loop, up to jamaca, back a bit on the old mile repeat dirt roaf, through old mahtomedi neighborhoods a bit, north on mahtomedi ave, extended park/summit loop, back normal way with extra wildridge loop.  first two loops in crusty and slick snow were annoying for my legs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.003.000.000.0020.00

20 miles with the last 3.1 at MP (6:15s over some moderate hills), total time of 2:21:24 (71:50 out, 69:34 back), stopped at a small convenience store for about a minute for a glass of water at 11.x miles).  To Wisconsin and back via the standard route.  Bill Mennell ran with me from like 3.3 to 16.7 or so, good run for him, even if not blazingly fast.  My legs were not exceedingly happy today after 5 days of 14, 18, 14, 11, 20, all in singles, but I didn't really expect them to be.  The pace was a little faster than I expected to do today and I ran it without looking at my watch much and with intention for the pace to feel easy.  I guess it's good that 20 miles of 7:04s still feels easy on pretty beat up legs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles, 1:25. Typical 89/10th N/Main/89 loop, but through in an extra mile out into Centerville and back. Got back from MN at 7:00, got to my apartment at 7:30, unpacked and cleaned, and finally got out the door at 9:45 PM, so this was a late run. Sidewalks were quite icy / snowy in places where they hadn't been plowed, but totally fine in others, so it was kind of a back and forth between sidewalk and road the entire time.  Somewhat annoying, but at least it felt pretty darn nice out at 23 degrees, especially compared to the sub-zero windchills I'd been running in back in MN.  Legs were OK, really not all that great (wouldn't have been up for a hard effort), but better than I expected.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Out and back on Center and Orchard/400.  Today was one of those rare days where I just didn't want to be running.  I was excited to run beforehand, but it just felt like a bit of a chore the whole time.  Pace was pretty slow (1:27 for 12), which may have contributed, as slow running is less fun.  In any case, this still got me over 100 for the week, which while rather arbitrary, is a nice mental milestone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Literally jogged with Holly for one mile just to avoid making it an off day.  Really exhausted, turns out I was getting sick.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Holbrook Canyon, as far up as the snow would allow, and back, with Holly.  Tired whole body was a little achy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
230.6799.0018.330.00348.00
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