13.1 miles / 1:48:34 / 8:17 avg. Extended commute run home. Sunny, upper 40's. This is a half marathon PR for me by about 8 seconds. My PR was from Ogden last May.  I ran the Ogden course slightly long, plus most of that course is downhill. So I believe today's training run signifies substantial improvement.

Mile splits: 8:18, 8:19, 8:16, 8:35, 8:24, 7:58, 8:11, 8:20, 8:32, 8:14, 8:17, 8:09, 8:10, + .1 mi.@7:26 pace.

8 miles / 1:07:34 / 8:27 avg. Progression run. One mile boardwalk loops at the nature preserve. Overcast, 55 degrees, windy. First run in short sleeves in awhile.

Splits: 9:05, 8:42, 8:37, 8:34, 8:28, 8:18, 8:06, 7:42.

8.1 miles / 1:08:19 / 8:26 avg. Overcast, some wind, low 40's. Ran from house to the 1/2 mile track at the "mystery field". Small workout:

2.5 mi. WU

4 x 1/2 mi. (3:25, 3:23, 3:20, 3:23), with equal dist. recoveries.

2.1 mi. CD

Mile splits: 9:09, 9:19, 8:00, 8:00, 7:45, 7:44, 8:54, 8:41, + .1@8:04 pace.

Easy 10 on the TM after work. 8:58 avg.

20 miles / just seconds ahead of the 9 mm guy. Bluff Trail / West Davis Co. Mostly overcast, 50 - ish degrees, light winds. Felt okay today. Not good, not bad, just okay. I ran 20 miles two weeks ago, so I feel good being able to do 20 today, and 25 secs avg. per mile faster. Shorts and short sleeves too. I stopped at my car at  miles 10.5 and 17.5 for a swig of water and some banana. With the temps warming up, I'm going to have to start carrying water on the longer runs again. 

6 miles / 9:08 avg. Recovery run. Overcast, 47 degrees, light wind/rain at times. Took the dog down to the 1/2 mile track at the mystery field. Legs felt a little heavy the first couple of miles but everything loosened up nicely by the end. I ran the 6th mile barefoot on the grass with some striders thrown in. It felt so good to get those huge, cushiony, wave riders off my feet and run barefoot! Quite a contrast. I think the Mizuno's are going to be relegated to trail running shoes only. 

Easy 8 on the LPT after work. 9 mm avg. Sun and 50's.

12 miles / 1:42:07 / 8:30 avg. From house. Cloudy, 42 degrees, varying degrees of rainfall. I can see what Snoqualmie sees in this kind of weather from a running perspective. I wore shorts, long sleeve tech, glove liners, and cap.  This was a pretty hilly route. Garmin sais 1600 ft. up and down for the course. My splits are all over the place. Took 3 miles to warm up. Mile 7 was a conscious break (9:08), all the other splits were determined by the terrain. 

Mile splits: 8:52, 8:39, 8:41, 8:17, 8:16, 8:04, 9:08, 8:20, 8:37, 8:15, 8:38, 8:14.

Takin' the day off.

Easy 6 / 850 avg. Sun, 45 degrees but a cold wind. With the dogs in the bird refuge. Now the dogs smell swampy. Slowest mile 9:13, fastest 8:15.

7 miles / 1:00:27 / 8:38 avg. Sunny, 46 degrees. Headwind on the way back. Bluff trail.

Took awhile warm up, mile 5 I tried to run faster, then pull back for mile 6, then did some striders in mile 7.

Cut back week.

Splits: 8:46, 9:00, 9:11, 8:57, 7:54, 8:40, 7:59.

7.3 miles / 8:25 avg. Partly overcast, 45 degrees. From house Glovers/clark lane loop.

2.8 mi WU (9:15 avg)

3 mile tempo (7:27 avg.) 7:18, 7:39, 7:24

1.5 mi CD (8:45 avg)

Dang. I was hoping to run faster splits on the tempo run. Feels good to push a little bit though. I really need to do more of this. Nice to get out early. Beautiful morning, a whole lot of runners out.

Decided not to run today. I was going to run, but changed my mind. This day off, plus my low mileage week last week should leave me well rested and I can start increasing my mileage for the next few weeks. 

I'm stuffing myself with carbs today, in the form of thin mints.

10 mile / 1:23:07 / 8:18. From work and around. Sunny, 45 degrees. 

Mile splits: 8:45, 8:20, 8:10, 8:18, 8:13, 8:06, 8:32, 8:12, 8:13, 8:15.

11 miles / 1:34:21 / 8:34 avg. Sun, breeze, 56 degrees. Late lunch on the Bluff Trail. 

6 miles, nice and easy on the hilly fire break road with dog. Sunny, low 40's. It's been awhile since I last ran up there because of winter conditions. But it's dry and runnable now. 9:33 avg.

  8 miles / 1:06:26 / 8:18 Treadmill after work. Tiny workout:

2 mi. WU, 8 x 1/4 mi. @ 6:40 pace w/equal recovery, 2 mi.CD

I tried to keep my pace up on the warm up, recoveries, and cool down, so my overall average pace didn't suffer too much.

9.25 miles / 9:05 avg. Easy commute run into work this morning. Clear skies and 28 degrees to start. 36 degrees  by the time I was done. Ran into Andy on the KPT and said a quick hello. It should be around 50 degrees for the run home...

Short day at work. 4.5 hours after finishing my first run, my second run began:.

11 miles / 1:31:18 / 8:17 avg. Commute run home. Sunny, breezy, upper 40's for temps. Lots  of folks out enjoying the first day of Spring.

Mile splits: 8:33, 8:27, 8:10, 8:29, 8:09, 7:54, 7:58, 8:16, 8:19, 8:27, 8:28.

7 very easy, pleasant, Spring day miles. From the house around the hood. 1.25 of those miles barefoot on the field at the Jr. High school.

10.3 miles / 8:39 avg. Early lunch run from work to Emerald park and back. Overcast, wind, 48 degrees. Felt a little sluggish today so I made sure to push hard up the hills. That always seems to help.

Easy 5 on the TM / 8:41 avg. 

I'd like to thank Chumbawamba for keeping me company during this run.

10.2 miles / 1:24:10 / 8:15 avg. Late (late) lunch run. Sun, wind, upper 40's. Bluff trail.

Mile splits: 8:50, 8:28, 8:16, 8:18, 8:27, 8:09, 8:07, 7:51, 8:19, 7:49,  + .2 mi. @7:05 pace.

It's date night for me and the treadmill. Looking forward to it!

Flax seed:  yay or nay?

PM edit: 10 miles / 1:23:27 / 8:21 avg. Treadmill.

2 mi. WU

4 miles @ 7:48 pace

2 mi. easy

1 mi. @ 7:42

1 mi. CD

I don't mind dating the treadmill once in awhile. She can be a little redundant, but she challenges my mind.

18.2 miles / 2:36:39 / 8:36 avg. Mostly sun, mid to upper 40's temp, *%@#! wind. Bluff trail/Hooper canal. As usual, my pace is all over the place. The 4 miles from 7 through 10 could be considered a 4 mile tempo @ HM pace, although it wasn't intentional.

Splits: 8:52, 8:39, 8:35, 8:50, 9:06, 8:56, [8:17, 8:06, 8:03, 8:12], 8:28, 8:21, 8:37, 8:43, 8:47, 8:58, 8:39, 8:47, + .2 mi. @ 8:01 pace.

The weather today is probably the nicest yet this season. Very light wind, sunshine, 55 degrees. And I'm not going to run...and I'm okay with that. 

The yard beckons.

4 miles easy on the fire break rd. with the dogs. Overcast, windy, 65 degrees. A good time was had by all.

10.5 miles / 8:50. Cloudy, dusty, WINDY, 60 degrees. LPT

5:30 AM - 6.1 miles / no pace per mile. From house/fairground loop. Windy, cold, light snow. I wouldn't have really known it was snowing but for the street light display. Two hours of sleep.

PM -  Drove home at lunch and ran on the treadmill.

5 miles / 41:03 / 8:12 avg.

2 mile WU (17:20 / 8:40 avg.)

4 x 1/4 mi. @ 6:31 pace(9.2 mph) w/equal distance recovery. (miles 3 & 4 @ 7:43, 7:40)

1.25 CD (mile 5 @ 8:20)