Fly on the Wall

16 miles through downtown, up City Creek, and back.  I ran up past where the road is plowed and I had fun post-holing in nice powder that came to just below my kneecap. But that was a whole lot of slow, hard work so I turned back before I made it to the 8 mile mark.  On the way back in I did a loop around Temple Square to make up for the lost 1/2 mile.  I really enjoyed my run today.  For those of you in warm climates, running in a winter wonder land can really be wonderful. 

EZ start.

Miles 5 - 11 I alternated 1 minute hard pace with 1 minute recovery (should have done 6:29 pace but this was not possible with the hill and snow). 

Mile 12 - 6:29, 165bpm DOWNHILL

Mile 13 - 6:27, 168bpm DOWNHILL

EZ finish.

I'm fatigued from yesterday and thought about delaying my speed work til tomorrow.  But with the predicted snow and holiday family activities I thought I'd better get it done before I have even more excuses.

Goal:  warm up, 4 intervals- 0.75 mile @ 6:29 w/ 200 m recovery, 2 intervals- 200 m @ 6:13 w/ 100 m recover, cool down. 

 1 mile warm up.

0.75 -6:26, 161bpm

0.75- 6:27, 168bpm

0.75- 6:31, 170bpm (slowed to cross road)

0.75- 6:47, 165pbm - just didn't have it in me to keep pace. It started snowing and this just slowed me down for some reason.

0.12- 5:42, 169bpm max (Garmin pace unrealible for this short of distance)

0.12- 5:47, 169bpm max (Garmin pace unrealible for this short of distance)

0.57 mile cool down. 

4 EZ

Not feeling 100% today.  I feel like I'm fighting off illness.  Plan calls for 2 sets of intervals but I did not finish the second set.

1mile warm up.

0.25- 6:10, 100m recovery

0.5- 6:16, 166bpm, 200m recovery

0.25- 6:17.

0.55- EZ.

0.25- 6:06, 100m recovery

0.5- 6:42, 171bpm, I waited to long to post this and can't remember exactly why I fell off pace other than I know I was starting to catch a cold or something and I was tired.

1.31- just running back in and licking my wounds...

Feliz Navidad. 

I've a strange cold or some such thing.  I don't feel terrible but I don't feel good.  A bit of a sore throat and a very swollen uvula.  My training plan called for a 10k race today but I don't feel up to either a real race or a pretend one.

4.13 miles, 1 of which was at a quicker pace.