my makeup may be flaking

Felt rather sore so I just did a short run around Claremont.

Yes I know I'm getting a little repetitive here my poor training log. I'm just trying to get some miles into my legs again.

 In the evening I went to the indoor track and did 4miles tempo after a warmup. My speed is there, my endurance is there, but there is a "hole" there. I think that my 3K-10K speed deteriorates pretty fast when I'm out. The pace feels manageable and natural, my legs just start to complain at me, even though I feel like I'm not going that fast. It's weird.

I was planning on running around 22:30, but I did 22:10

My splits were 5:30,5:34,5:24,5:42. So although I went fast, I tailed off at the end, mostly due to the too fast third mile where I raised up my effort to see what would happen. I'm just going to remember this on Saturday and stay in control. Good sign was that one year ago I would have needed 5 minutes rest thrown in there to finish this workout.
 

I've also started being better about strength exercises. Did alot of core work and hib abductors, as well as calf raises, back hypers.

Actually felt quite good today on my run. It's nice to run in the afternoon as I felt good from the get go and I wasn't so cold. I might be able to get back into before the Winter is over! I should put a watch on all my runs though. If only for data collection purposes. My foot didn't bother me except if I landed on the curb funny so that I was putting extra weight on the toe. Man this is taking a long time to heal! 

Just did a relaxed run because I want to run well tomorrow. I suspect it will be snowing during the race tomorrow as it has snowed every morning this week...that will be interesting.

Yep, snowing. I didn't really care as I didn't think a PR was going down today anyway, so I just wanted to race. I noticed I was slipping alot on my warmup when I tried running fast so I switched into my waffles which I wasn't planning on, but it seemed to help alot.

I didn't bother with a watch but I was running with a pack until the very end so it didn't matter. I tucked in behind Jeff McClellan to begin with and the pace didn't feel very fast to me so I went to the front and pushed a little. After the second mile, I just hung out behind Jeff, Seth and Brian Summers. At the turnaround I was at about 17:10 I bet and I lost of bit of time due to my footing. On the way back, the pace slowed noticeably and Brian and Jeff were taking the Brunt of the wind. After 4 miles, Jeff lifted the pace and Brian went out the back. I was feeling very comfortable at this point. Too comfortable and I think my heart rate dropped to about 150. I didn't think this was a problem as I always consider myself to have the best chance against Seth in a kick (yeah I know he's a 4:08 miler, but I'm probably in 4:20 shape). In any case Seth picked it up and dropped me. After a bit they slowed down again and I was coming back to them. My legs felt like to ice blocks however and I was frustrated that I could get no traction. My lest mile was probably barely under 6 and it really didn't feel that tough.

So I'm really not sure what to make of this race. Jeff said he thought I would have gone sub 32:30 today based on my proximity to him. However I think I may have been slowed less than others due to good shoe selection and alot of drafting. Right now it is what it is, a sub 36 10K in the snow and a third pace finish. I'll take it and see how the rest of the winter plays out.

Later on I ran to the SLC running company and had Seth sell me some shoes. I've decided that I kinda like running and being injured sucks so I wanted to get in the right shoes.