Training

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...