my makeup may be flaking

Did a short pre meet run and some strides

Eating at the dining hall left me feeling kind of queazy, but I was fine during the race.  In fact I was amazed how easy this race was (it was close to my 3k PR of 9:07) and I ran a negative split (4:55,4:52).  Of course I could really close very fast because there I've done no speedwork. Normally I'm good at sitting and kicking but today I might have done better to just whip up the pace.

Three loops of liberty park duing halftime (of the superbowl).

Kind of a miserable run because there was so much snow I could run on the sidewalk so I was running on the shoulder getting splashed by cars during rush hours.  At least drivers were being nice though.

3.5 miles in AM

10 miles on the indoor track (59:46)

12 miles in 80mins and then ran home

3.5 in the morning. Then I did a bizarre workout on our bizarre indoor track

2miles warmup

2*10 laps (7:16,7:20 about 5:30 pace)

2 mile "tempo" (12:23)

2*5 laps (3:33,3:33 about 5:20 pace)

2 mile cooldown

Along the Jordan River, 2:28

Went Skiing

1:04:10 From my house to Sugarhouse and then two loops thereof.

Was supposed to be a long run, but ended up being kind of fast, ran up city creek to where the snow is ploughed-7:00 pace

Ran 3.5 in the morning to school

Did a 10.3 mile threshold run in 59:14, which is about goal marathon pace.  Felt tough to begin with but I settled into a solid groove. Considering that I ran 16 yesterday, it was very good.

Ran on shoreline trail, and by the zoo and by east high school. 6:40 pace

Ran 3.5 in the morning to school

Then ran at the indoor track 2.67 mile warmup

3 by 2mile (10:59,10:59,11:02) with a 400m jog in between

Then did 2 miles cool down

Ran from Campus, by the Hogle Zoo

Ran from my house in Liberty Park to Sandy and then took the train back.  Ran along the Jordan River.

Ran 2 loops of liberty park from my house. Just realized I ran 96 miles last week.

Ran the Jordan river loop in a new best of 1:04:35 (5:52 pace) exactly what I was looking for-I really got into a groove as the run went on.

Ran 3.5 in the morning and then 9 miles later on.  58:41 for the 9 miler(approx6:30 pace). Felt really good. 85 miles is starting to feel like 65 used to.

Ran up City Creek for 58 mins, came back in 51.  I guess I'm now making it a habit to push this run a little.  I should really start doing marathon pace at the end but seeing how it's uphill at the end, it doesn't quite work that way.

Ran 3.5 in the morning then did a 10.3 mile fartlek in the afternoon.  This is one of my set courses that I run from school if anyone is interested.  I run down to 1300E then go to 2700S then up to 2000E.  I stay on 2000E until 2100S and then go up to 2100E and follow that till it hits foothill.  Then I keep going to I get to Wasatch drive and then go down back through campus to the math department.  There's only a couple of stoplights and it's got a nive variation of grade.

Anyway did 3 five minute pick ups (which is a pretty standard workout for me to do close to a low key race) each one separated by 10 minutes.  There were all a little faster than AT pace meaning around 5:30 pace per mile.

Running around 7 flat pace, maybe a little faster. I alternated feeling bad and could it was kind of weird, I felt pretty sick today, but I'm sure I'll be better tomorrow.

Whew tough day. The splits tell the story

5:24,5:39,5:44,5:47,5:52,6:02,5:58,5:49,5:46 (1:45)

Obviously I went out too fast and that makes quite a difference at altitude, I was chock full of lactic acid at the turnaround.  I started to feel good again towards the end, which often happens in my AT pace runs.

Did a 3.3 miles warmup and then an extended cooldown.

So I wake up and the sun is shining and I think, wow great day for a long run! Genius that I am however I wait until 3pm to start. At about the ten mile point the temperature dropped from about 10 degrees and it started snowing.  I was not dressed appropriately. I considered turning around but when you're at the 10mile point of a 20miler there's not much to do except tough it out.  I averaged 7:20 pace but I really ran in the last mile at about 6:30 because I was anxious to be done.

Course: Jordan River Trail to 53rd South

Ran 34 minutes.  Felt sick from yesterday, but the run helped a little.

Ran 3.5 to school in the AM

Instead of doing an AT run I just did a base run (9 miles) I felt pretty good but was slowed down by snow on the shoreline trail to begin with so this is probably about right. I did some core work and plyo drills afterwards.

Ran up city creek to where it was ploughed. I keep doing this run faster which makes me keep reevaluating how far it is.  It's 15-16 miles. Not a big mileage difference but a difference in pace. I felt like I was really moving..

AM 3.5

PM ran to the East High School track but found the track team there (surprise). Their practices last until 5pm by the way. No matter, I ran home and then did the first of what will be many LP (that's Liberty Park) workouts. I did 2*2laps(=3miles) in 17:20 then 17:39, which was decent. I was trying to do goal marathon pace on the woodchips. I feel that running these repeats on soft surface really helps to build strength. (It certainly helps for XC at least!). Hopefully, now that I've got a baseline it will be easier to push myself in the future.

Next week I'm going to do Sugarhouse repeats. Nobody should get this excited about workouts!

I also did 5 miles of warmup slash cooldown.

Ran an hour base run from school on the shoreline trail. It must have been 60degrees or so!