Training

Morning treadmill run.  Ran average of 7:30.

Took a slow mid-morning run out on the country roads from my home.  The temperature was in the mid-20s with light winds.  There is still a lot of snow and ice on the road, but I put sheet metal screws in the bottom of my old trail shoes and found traction problems were nearly eliminated.  Picked up a partner for 6 miles of the run.  A friendly young lab with a desire to follow runners fell in line with me and no amount of yelling, waving , or throwing snow would deter his good natured company.  After a mile, and several dirty looks from drivers who assumed this was my unrestrained dog, I decided he was mine for a while so for the next 5 miles I tried unsuccessfully to keep him out of traffic.  We looped back by his home just in time for his owner to come out looking for him.  My average speed was about 8:30.  

Ran the treadmill this morning.   I was definitely dragging today, but managed to get 4 miles.  I am redefining fast miles on a treadmill to sub 7 minute miles vice 7.:30.      1 -7:30, 2 - 7:18, 3&4 - 6:58. 

Went around the river at noon with Jeff (for a minute or so before he checked out on me...) and put in 5 miles.  Very slick today with the latest snow and , of course, my recently customized ice shoes were left at home.  Temp - 24, Wind 9 mph, Time 38:15

Finally, a great run in the sunshine.  The temp was mid 20's and light winds.   Jtshad cooled his heels and hung with me today for the long loop around the greenbelt.  The path had been cleared since last nights 7 in. of snow, but still had a lot of difficult sections where snow had not been fully removed.  It's really unusual to see all that snow around the path - easily 2 ft. on the level.    Time - 52:14

Due to the bad weather (every school in the valley is closed today), went to the gym for a short 4 mile TM run at noon.  Times were:  1 -7:30, 2&3 - 6:58, 4 - 6:53.  I plan to get outside and try to get a little more speed in the "real world."  Unfortunately, the stormy weather we are having is forecast to continue, so I will have to wait...

3 miles on the TM before work and outside for 5 more at noon.  Nice day today with about 30 degrees and light winds.  The path is beginning to melt, but is still mostly covered with snow and ice.  TM mile 1 - 7:30, 2 - 7:18, 3 - 6:58.  Outside pace was about 8:00.

Ran the greenbelt loop at noon.  Nice day with temp around 30 and light winds.  It was great to run in shorts and a baseball cap.  The path is still fairly icy, but the city was out today clearing it.  A snow event is predicted for tomorrow so this may be the best day for a while.  Pace - 8:00

Outside run from home

Nice day inthe mid 20's and sunny.  Ran the greenbelt with an extra loop around freeman.  I lost my watch, so my times are unknown. 

Since starting my marathon training program a little over a week ago, I and my entire family have been sick with colds and flu.  Unfortunately, my running mileage goal for the week suffered accordingly.  Hopefully there will not be any more major disasters, the weather will improve, and I can get the miles needed to prepare for Ogden.   Ran outside from home today.  The roads have been steadily improving and are now mostly clear.  However, there are stll giant walls of snow on both sides of the road, so running on the edge to avoid traffic is tough.  When I started out there was a rain/snow combination at about 34 F with a brisk head wind.   I figured the wet mess would get old quick and planned to head back home after 5 miles or so.   At 3 miles out the snow and wind ended and I found the conditions were nice for a longer run.  I timed myself to the half marathon point at 1:46 and then dogged it up the hill for the last half mile for a total time of 1:51

Took an easy run around the river at noon.  Weather was not great, about 33 F and foggy, but the path is gradually clearing.

Treadmill this morning for 4 miles.  The health club has really been letting their equipment maintenance slip lately since they are planning a major upgrade this summer.   Once again I had to switch treadmills during my run to get one that would hold its speed.  Ran 2 at 7:30 and 2 at 6:58.

Five miles outside at noon.  The weather is foggy and 30 F and the path still has a lot of slick spots, but is better each day.  Ran with jtshad  for about 2 miles at 7:30 pace (I know this is painfully slow for Jeff, but he is good company!) and 3 alone at 8:00.

Made a short run out on the desert today.   Before running, I had a strange pain in the lower back and down my leg.  It seemed to work out during the run and eventually went away.  So apparently running makes me feel better.    2 miles  at 7:30, 1.2 miles at 7:45

Greenbelt run today.  Weather was quite foggy, about 29 F, and light breezes.  My motivation was a little off so I ran mostly 8:00 miles.  I had a spurt of energy in the dry sections and picked up to about 7:30 for 1 mile.  It is supposed to be 45 and sunny tomorrow so it may be a good day for a longer run.