Fly on the Wall

15 miles.  Because of the snow and ice I mostly stuck to plowed roads and sidewalks, but because of the snow and ice there was not much traffic on the roads.  Ran down hill and past Temple Square, up Memory Grove, around and up 11th Ave.

Miles 9 to 13 were supposed to be at goal pace of 6:47 (I cheated and ran downhill):

9 - 6:46, 160bpm, a bit downhill.

10 - 6:46, 167bpm, a bit downhill.

11 - 8:15, 165bpm, half mile uphill and half mile downhill.  The uphill was extra slow due to snow and ice.  It was just too slick to push my pace.

12 - 6:41, 166bpm, downhill with snow and ice.

13 - 6:44, 168bpm, downhill with a little snow.  I hit both lights green when running into downtown.

I really bogged down coming back in that last mile or so.  I think I was running out of fuel.  I only ate part of a package of sports beans and they didn't sit very well. 

A cold run on a chunky Jordan River Parkway.

The temp was about 27 but the wind was about 20 mph, which made it a bit nippy.  Luckily I dressed for it.

I swaped my speed work from today to tomorrow.  Hopefully the weather tomorrow won't be too terrible. 

1.6 mile warm up.

2 Fatigue Fighter Intervals.

1.8 mile cool down.

 FFI #1-   ~0.25 mile, ?:??-169bpm max;  ~100m recovery;  0.75 mile, 6:36-178bpm ave (snowy trail);  200m recovery;   1.5 miles, 6:58-171bpm ave;  0.45 mile recovery (snowy trail + wet, muddy road). 

FFI #2-  0.25 mile, 6:10-171bpm max;  100m recovery;  0.75 mile, 6:30-169bpm ave;  200m recovery ( wet, muddy road to snowy trail);  1.5 miles, 7:01-171bpm ave (1mile snowy trail. then 1/2 mile on trail with only limited snow and ice, kept 6:47 pace on 2nd section). 

I felt pretty good considering these intervals are  not easy.  My paces were off but this is expected when running on a few inches of lumpy, previously trodden snowy. 

For this run I used screw shoes (http://www.skyrunner.com/screwshoe.htm).  Those would be an old pair of running shoes on which I have put short screws into the sole.  They work like studded snow tires and help the shoes grip on ice.  They are not perfect but feel more stabil than just the rubber lugs and I like them better than my STABILicers.

4 EZ.

P.S., I ran with two co-workers and we did pull ups before starting out.  It went like this, fast old guy-9, quick young lady-7, wimpy me-2 (geez...)

1 mile warm up.

3 min at 10k pace, 1 min recovery, 2 min at 10k pace, 1 min recovery... repeat for about 6 miles.

1.5 miles cool down.

I had trouble finding my 6:29 goal pace.  Intervals ranged from 6:16 to 6:27 on trail with patches of snow and ice and 6:49 to 7:13 on the un-groomed, lumpy-snow covered sections of trail. Heart rate during intervals was 171 to 173bpm (after the first two).  My recovery heart rate was 162 to 166 bpm.  This workout wore me out. 

6 miles with 6x100 strides.  Up City Creek and back.  Going up the wind was at my back.  Going down the wind was in my face and it started snowing hard.