8.6 miles / 1:15:00 / 8:43 avg. Early lunch run from work. Sunny, 39 degrees. Took quite awhile to warm up today. One of the greatest feelings is when the body finally loosens up, the effort becomes easy, and the body feels strong.

Mile splits: 9:26, 9:14, 9:03, 8:35, 8:34, 8:32, 8:30, 8:15,  + .6 mi. @ 8:07 pace.

Hey whattayouknow - an unintentional progression run!

6 miles / 47:33 / 7:55 avg. Lunch run, Bluff trail. Overcast, 39 degrees. I didn't pick a good day to try to run hard. I struggled the whole way and just never opened up. Still a good effort for me.

Mile splits: 8:15, 8:00, 7:59, 7:53, 7:53, 7:30.

Easy 8 / 9:32 avg. Noon. Bluff trail. Mostly cloudy, 40 degrees.

10 miles / 1:23:28 / 8:20 avg. Late run (2:30 PM) on the legacy parkway trail. Sunny, 47F. Shorts, glove liners, and for the first time in several weeks just a single long sleeve top. Suffered through some gastrointestinal acrobatics throughout the run. Actually had to "stop and drop" in mile 9. Very rare for me. It might have been the Great Harvest ham and cheese sandwich I had for lunch. I snarfed it down pretty quickly and only about a half hour before the run.

Mile splits, 8:55, 8:23, 8:32, 8:31, 8:27, 7:51, 8:04, 8:13, 8:29, 8:00.

Rest tomorrow.

Easy medium-long run. 14.2 miles / 9:04 avg. Cloudy, sunny, light rain at times, low 40's. Was planning on a longer run but the body wouldn't cooperate so I cut it short. I'm fine with having an off day. What concerns me though is the idea that an off day could fall on race day. If I felt like this in the first ten miles of a marathon, I'd have to just drop out.

Happy to get in the miles today in spite of the lack of energy and heavy legs.

No computer access for me until tomorrow night. What will I do with all that free time?

No running today. At about mile 2 into my 14 mile run yesterday, the outside arch of my right foot started hurting. It wasn't bad enough to stop running. Though it was sore the rest of the day and last night, it didn't feel like it was getting any worse. Today it feels better but is still present. So I decided not to run and give another day to heal. I hope that's all it needs. This week is going to be an easy week anyway as work is going to be crazy.

8.6 miles / 1:14:54 / 8:43 avg. Lunch run from work. Sunny, 38F. Lot's of energy today and legs felt great. Went easy so as to not aggravate the arch situation in my right foot. No arch pain! But the back of my right heel felt pretty tender. This is a chronic condition I've had for several months, but today it felt worse. I assume the arch pain is related to the heel pain etc. Going to continue monitoring everything and run easy this week. 

Mile splits: 9:03, 9:06, 8:47, 8:52, 8:43, 8:43, 8:29, 8:19, +.6 @ 8:04 pace. ( I like to speed up at the end of my runs).

AM - Easy commute run. 9.1 miles / 9:52 avg. from home to work. It's been awhile since I've run early in the morning. I've always wanted to run to work but couldn't figure out a route that wouldn't involve lots of rush hour traffic and narrows shoulders etc. Thanks to Andy (on the blog), who had blogged about running on the "Kaysville Poop Trail" as he calls it, or KPT, I suddenly had my route. The trail lays over an old rail line, and I didn't know it existed.  It's a 3.7 mile run from my house to get to the trail and it spits me out about a mile from my work place. Perfect. The first two miles from my house there is some traffic to deal with, but then it's quiet secondary streets, and then of course the trail way, which is very peaceful and has a rural element to it. The last mile of the run is mostly a low traffic residential street and then a cut through a bank parking lot and then across Main street which fronts our shop. I ran a very easy pace this morning and just enjoyed being in slow motion.

PM- Ran home. 9.1 miles / 8:21 avg. The run home was the most fun I've had on a run in a while. Mile splits: 8:05, 8:23, 8:16, 8:39, 837, 8:11, 8:19, 8:23, 8:23, + .1 @ 7:44 pace.

5 miles / 43:51 / 8:46 avg. PM treadmill activity.

6.2 miles / 52:27 / 8:27 avg. Mixed bag on the treadmill before work. Trying to keep pace with this very busy week.

2 miles warmup. 1 mile @ 7:54 pace, 1/2 mile easy, 1/4 mile @ 6:40 pace, 1/2 mile easy, 1/2 mile @ 8:00 pace, 1/2 mile easy, 1/4 mile @ 6:40 pace, cooldown. 

Might get a run in later tonight. Probably though, no run until Sunday.

11.3 miles / 1:33:16 / 8:15 avg. Commute run from work to home w/extension. Started around 2:00 PM. Felt pretty good today and thought maybe I'd try to get a 1/2 marathon PR until I started falling off, hard, in mile ten. So I cut it short. 

Mile splits: 8:04, 8:08, 8:11, 8:30, 8:16, 7:50, 8:05, 8:18, 8:15, 8:34, 8:37, +.3 @ 8:00 pace.

6.2 miles / 52:22 / 8:26 avg. I was in Salt Lake this afternoon so I decided to run while there. I grew up in S.L. and I miss all the great running places. I parked at the capitol and took "gravity Hill" and 11th Ave to Virginia St. and came back. Going out was a steady climb, coming back a steady descent. Temps in the low 40's and light rain were nice conditions to run in. I had a faster mile coming back (downhill), but generally tried to keep this an easy run to recover from yesterday.

Mile splits: 9:08, 9:07, 8:49, 8:23, 7:24, 8:00, + .2 @ 7:22 pace.

No run today. Getting behind on the training the last week or so. I'll have some make up work to do.

10.5 miles / 1:28:51 / 8:27 avg. Early lunch. Bluff trail. Overcast, 36F, light rain off and on. First 6 miles easy (8:45 avg), then 3 miles at my goal HM pace (7:56 avg for the 3). 

Mile splits: 8:49, 8:43, 8:49, 8:39, 8:39, 8:51, 7:59, 8:03, 7:48, 8:32, +.5@7:56 pace.

6 miles / 51:16 / 8:32 avg. TM after work. Short workout.

2.5 mi. warm up. 4 x 1/4 mi. @ 6:19 pace w/equal recovery. 1.75 mi. cool down.

I don't know why I chose 9.5 MPH for the intervals but it was too fast. I wanted to do more but I was fried. I definitely need to do more speed work. It hurts, I need more hurt in my training.

More rest.

20 miles / 9:25 avg. Commute run from home. 30F, clear skies. Meandered around West Farmington for about 7 or 8 miles then headed North to Layton via the KPT. Got to work around 15 miles, got a drink of water, took a bite of banana, shed my pants and jacket (leaving two layer top and shorts), and ran the rest around neighborhoods in town. Pretty consistent, slow pace until the last mile which was the slowest mile of the run. My legs really started to crumble during the last mile. 

Possible Andy B. sighting on the KP,. passing in opposite directions.

Easy 6 / 8:54 avg. Treadmill. Recovery run.

Supercalifragilisticexpialidocious.

7.3 miles / 1:00:45 / 8:19 avg. Early lunch run from work. Sunny, 30F, some wind out of the North.

Splits: 9:05, 8:18, 8:11, 8:14, 8:21, 8:08, 8:04, + .3 @ 7:52 pace.

5 miles / 9:17  Early lunch, Bluff trail, 35F. Breezy.

...and that's your recovery run.

10.5 miles / 8:56 avg. Commute run w/extension. Light snow, 30F. Needed some easy miles today and I got 'em.

10.3 miles / 1:25:49 / 8:19 avg. Commute run home. Mostly clouds, some sun, wind, moments of light rain.

Splits: 827, 8:27, 8:17, 8:15, 8:21, 8:09, 8:15, 8:14, 8:44 (climb, heading east), 8:13, + .3 mi. @ 7:51 pace.

5 miles / 37:54 / 7:35 avg. Late lunch run. Bluff trail. Sun, wind, temps in the upper 40's. The gentlest of tailwinds eased me out to where I turned around at 2.5 miles, then a gnarly, ferocious headwind wreaked havoc on my pace on the way back.

Splits: 7:36, 7:25, 7:39, 7:41, 7:31

10.5 miles / 1:28:41 / 8:26 avg. Mostly cloudy, windy, 56F. Warm! After work, drove to the LPT, ran out and back.

No running today. I thought I might get out and run 6.6 miles so I could get 200 miles for the month. But alas, I'm tired. I've run the last eight days in a row. I did get the dogs out for a short easy hike this morning, and there will be some light yardwork this afternoon. Other than that I'm laying low. Relaxing. Eating. I'm so glad March is here.