faster with age

     I ran 8 miles this morning on snow. Half was packed with ok footing and half  loose with poor footing. The weather was nice.  I ran an overall pace of 8:28 but my average HR was  where I'd normally be at 7:30 pace on dry surface. I ran the fastest  mile in 7:45 and counted that as MP. My back felt decent today but it's still got a ways to go.

     Did a 15 mile bike ride this morning on snow. The snow really slows me down. Expecially several sections where the snow had drifted slightly. It was only 1 to 4 inches but it makes it hard to even keep the bike going.

     PM  3 miles run at 8:50 pace.

     I was afraid I wouldn't be able to run on non snowpacked roads the rest of the winter. Some years once they ice up it's there to stay but it warmed to the upper 30s yesterday and with a little salt [ which they normally don't use out here] they were able to plow most of it off. Since Im planning to do Painters 1/2 marathon in 2 1/2 weeks I decided to use the nearly clear pavement to do a tempo run. I had a 2 mile stretch of pavement so I ran it back and forth 4 times for 8 miles total. I ran the first 3 at 7:28 pace. The next mile in 7:01. Then 4 miles at 6:43 pace. The pace the last 4 miles felt way harder than it should have and much harder than  on a similar run 4 weeks ago just before my back problem flared up and kept me from much running. My back felt real good on the run.Overall pace for 8 miles was 7:03.

     Happy new year!!  

     Ran 5 easy recovery miles this morning at 9:03 pace. Everything felt pretty good after yesterdays tempo. My back was a little tight to start out but loosened up and felt ok.

     I ran 3 m this morning in the blowing rain. I had planned a bike ride but had a hard time getting motivated to ride in that strong wind with rain.

     PM  I almost wimped out on my bike ride today but finally got out there and did it. The rain wasn't as bad but the roads were very wet and slushy. I did 19 miles. 4 miles on pavement and the rest on gravel roads covered with melting packed snow and ice and mud. We had about 18 inches of snow on the ground and after the last couple warm days and the rain it's about half that. I was getting covered with mud and slush and getting soaked and just wanted to get the ride over with but realized I wasn't cold and I was getting as great workout in the tough conditions and it became fun. I even went 4 miles farther than planned. It's amazing how your attitude can change everything. I jumped a flock of 60 or 70 sharptail grouse and that was a neat sight. With about 6 miles to go the wind switched and started blowing from the north and a wet snowy sleet started blowing sideways and would sting my face. Luckily the wind was at my back most of the rest of the way which made it a great ride. . I got hame soaked and totaly covered with mud. Great fun! Glad I got out.

     This morning I didn't run until 9:30 but the temp was only up to 10 deg. It was sunny and calm so it wasn't to bad. I went 11 miles at 8:19 pace.  That's my first run over 8 miles in a month so I took it easy. My back felt good. My hip pain keeps hanging around but has been manageable.