4 miles - red lobster loop

a full month since my last run. lots of skiing, hopefully a little more running.

WT 4 miles

3 miles - owens/easy st - sunny, mid 30's

WT 3 miles

4 miles - owens/easy/golden/church

sun, 50F (should've gone short sleeves

WT 7 miles

5 miles - red lobster/golden minority loop

sun, 50F

WT 9 miles

3 miles - owens loop

light snow, 30F

first jog in almost three weeks. been skiing a few times though. but also i hurt my calf/achilles pretty severly (playing with my dog and getting old). so i took 5 days off completly then went skiing and the calf felt alright when it was safely esconced in a ski boot but got pretty fatigued by the end of the day. anyway it was sore on todays run and tweaked a little about half way through but then felt loosened up by the end. my hope is that todays run was timed right and served to stregthen the calf. i'm hoping to start ramping up the mileage this month (to a whopping 50 miles), but plan on a lot of ski days too. so we'll see.

WT 3 miles

4 miles - owens loop

sun, 50F

WT 7 miles

5 miles - owens/golden/church loop

sun. low 40's

WT 9 miles

4 miles - crestview loop

sun, upper 40's

WT 9 miles

6 miles - red lobster/church/wasatch

sun, low 60's

WT 10 miles

4 miles from work to home

sun, 60F

WT 14 miles

5 miles - church/golden/crestview/easy st

overcast, low 60's

WT 15 miles

5 miles - red lobter loop

overcast, low 50's

WT 20 miles

4 miles - red lobster/wasatch

overcast, low 60's

WT 18 miles

4 miles - red robster loop

sun, mid 40's, brisk breeze out of the north

WT 4 miles

5 miles - red lobster/onyx/golden/wasatch

overcast, low to mid 40's, again with the brisk north breeze

i missed my tiny goal of 50 miles this month, running 46 miles

goals for april: 80 miles, 16 runs, at least one 8 miler

WT 9 miles

6 miles - red lobster/crestview

sun, mid 40's

WT 15 miles

4 miles - red lobster/crestview

camping tomorrow thru friday - hope to get a run in while there

sun, 40F

WT 15 miles

7 miles - red lobster/golden/church/fort lane/adamswood/whitesides/wasatch

been awhile since i last ran at least 7 miles

high thin clouds, 50F

WT 7 miles

4 miles - red lobster loop

sun, upper 50's

WT 11 miles

3 miles - owens loop

sun, strong south breeze, 65F

trying to work some consistency back into my running life. today's three miler was my third day in a row. last time i ran three days in a row was the end of September last year, so over six months ago. todays jog was pretty painful. i don't have a lot of natural ability but i know i can pound out consistent miles once i'm in shape. i miss my ten milers...

WT 14 miles

5 miles - owens/red lobster/golden/wasatch

pc, upper 40's

WT 19 miles

6 miles - owens/easy st/baptist loops/school weave/wasatch

i consider this my first week back to running. i kept the barest of running threads going during the ski season and this week i made sure to run 5 days in a row which was challenging but i've noticed subtle improvement the last couple of days. tomorrow is closing day at Snowbasin. skiing this year has been great but it does nothing for my fitness. i guess it was better than doing nothing.

sun, 40F

WT 25 miles

4 miles - red lobster/baptist

overcast, upper 50's

WT 29 miles

6 miles - church/golden/church/golden/wasatch

mostly sun, upper 40's

WT 24 miles

6 miles - owens/golden/rainbow

overcast, 50F

WT 27 miles

4 miles - red lobster/baptist

pc, low 40's

WT 26 miles

5 miles - easy st/golden/rainbow/wasatch

sun, upper 40's

WT 25 miles

5 miles - red lobster/golden/wasatch

overcast, 50F

WT 26 miles

5 miles - commute home from work

mostly cloudy, upper 40's

WT 31 miles

4 miles - owens/redlobster

feeling stronger

overcast, upper 40's

WT 29 miles

3 miles - red lobster loop

overcast, sun, wind, hail, low 40's

WT 26 miles

8 miles - from home - north for some cemetery loop then back south for campus loops. still running slow but each mile was progessively faster.

sun, upper 40's

i acheived my tiny goals for the month of April by running 17 days (goal was 16), 85 miles (goal was 80 miles for the month), and running at least an 8 miler which was accomplished today.

tiny goals for the month of May:

- run at least 21 days

- run at least 130 miles

- run at least one 10 miler

WT 25 miles

5 miles - red lobster/bubble wrap/smokers break loop

overcast, low 50's

WT 20 miles

6 miles = red lobster/church/golden/rainbow/valeria/wasatch

sun, low 50's

WT 22

3 miles - from home/cemetery - first run in the nomad tr

sun, mid 60's

WT 22 miles

6 miles - redlobster/baptist/church/wasatch

sun, 65F

WT 28 miles

4 miles - commute to work.

mostly sun, mid 70's (very warm!)

WT 32 miles

8 miles - redlobster/church/rainbow/fortlane/adamswood/wasatch

sun, 60F

WT 32 miles

4 miles - redlobster/mega baptist loops

sun, upper 50's

WT 31 miles

4 miles - redlobster/baptist

sun, low 60's

WT 29 miles

6 miles - redlobster/baptist/minority/wasatch

sun, low 60's

WT 32 miles

5 miles - red lobster/wasatch

sun, upper 60's

WT 31 miles

work was pretty crazy for me this week and i decided it was a good time to take a two day break from running during this slow mileage build up. i'm hoping to move my weekly totals into the 40 miles range the next couple of weeks. it's amazing how much longer it's taking me now than it did just 8 years ago. i guess at my age 8 years of aging manifests itself much differently than when i was in my forties. 

my wife and i have been taking daily walks since our twentieth anniversary on march 8th. so we've been at it a couple of months now. we do have one day a week as an elective day off because we're so busy all the time. most of the walks have been 1/2 mile to 2 miles. todays we covered over 3 1/2 miles! we were out for an hour and fifteen minutes. it's kind of nice to just drop everything and take a walk; kind of a break from the world. feels a little old skool to go on a walk in this day and age.

so, hoping to to hit 35 miles this week then 40 ish the following week. then work up tp 50 mpw in june and maintain at least that until ski season...

10 miles - redlobster/rainbow/rite-aid/cemetery/wasatch

long time since i last ran ten miles.

sun, mid 50's

WT 29 miles

4 miles - redlobster/church/wasatch

overcast, low 50's

WT 29 miles

8 miles - redlobster/baptist/church/rainbow/fairfield tag/wasatch

mostly sun, low-high 30's

WT 27 miles

4 miles - redlobster/baptist/francis

overcast, low 40's

WT 26 miles

10 miles - wasatch/redlobster/baptist/crestview/church/golden/rainbow/whitesides/wasatch

diet related funk

sun, low to mid 50's

WT 36 miles

7 miles - redlobster/baptist/wasatch

5 x 30 sec hill reps on golden

sun, mid 50's

WT 33 miles

4 miles - redlobster/baptist

sun, low 60's

WT 33 miles

4 miles - redlobster/baptist/wasatch

sun, mid 60's

WT 37 miles

6 miles - redlobster/baptist/wasatch

overcast, low 50's, winds out of the north

WT 31 miles

8 miles - redlobster/baptist/crestview/wasatch

sun, low 50's

WT 29 miles

6 miles - redlobster/baptist/crestview/wasatch

sun, upper 60's (i started the run a couple of hours later than usual)

WT 28 miles

4 miles - adamswood loop.

sharp pain in lower left calf had me walking a few steps in the last half mile today.

sun, mid 60's

WT 28 miles

all i needed was a 4 mile run today to meet my goal of 130 miles for the month of May and yesterday at the end of my run i developed an injury that has kept me from making that goal. i tried this morning,  i went out a half mile and walked back. the injury feels much better this morning than it did all of yesterday but my gait while running was all gimpy and i could tell that even four miles was going to fatigue everything and possibly make the injury worse. not worth it to make an arbitrary goal especially since i'm not even training for anything just setting these little goals so that i have something to work towards.

so other than a dissapointing end to the month things went pretty well. i met two of the three goals in that i ran at least 21 days (i ran 22) and ran at least one 10 miler (i ran two). i fell short of the 130 miles for the month with 126 miles total.

setting goals for june but i'm scaling it back slightly from the plan i had in my head up until the injury yesterday because i may need to take more days off and/or keep the mileage low until i know i'm clear.

goals for june:

- run at least 23 days

- run at least 160 miles

- run at least one 13 miler

i must have pulled a muscle tuesday. i tried to run again today and only got 3/4 mile before the sharp pain came back so i turned around and walked back to where i started. pretty disappointing as i was just beginning to reap some fitness rewards for my slow and careful mileage buildup this spring. i've never had an injury that i couldn't just run through while it healed.  so no goals for the forseeable future. i'm going to take at least a full week off - i can walk fine and i'm hoping the daily walks with Annie will serve as a form of rehab.

5 miles - from home - campus loops.

first run in ten days and the pulled calf felt good. only in the last mile or so did i notice some slight pressure in the injured area, but no pain. relieved. just going to take it pretty easy for the month of june, no agenda.

WT 5 miles

5 miles - redlobster/baptist/crestview

in mile four the pain from the pulled muscle started coming back and i thought i was going to have to stop and walk back. but i tried changing my stride a little which didn't help. then i was thinking how my new shoe is wearing rapidly on the outside back end of the sole on my left foot (the side of the injury) so i changed my foot strike and focused running on the inside of my left foot and the pain went away immediately and i was able to complete the run at the same pace. hmmm.

sun, upper 50's

WT 10 miles

six miles - redlobster/wasatch

no pain, tinges or hints of injury. pretty slow pace (9:30) stayed comfortable the whole run

sun, upper 60's

WT 16 miles

6 miles - campus loops loop from home

sun, mid 60's

WT 17 miles

7 miles - baptist/crestview/church/rainbow/wasatch

sun, mid 70's

WT 19 miles

5 miles - from work to home. is it still called a commute if i have to go back to work for the day?

sun, mid 60's

WT 18 miles

5 miles - crestview/wasatch

sun, mid 70's

WT 23 miles

6 miles - redlobsterbaptistcrestview

sun, low to mid 70's

WT 23 miles

8 miles - usual route + sherwood loop

sun, low 70's

WT 24 miles

5 miles - crestview/wasatch loop w/lobster

sun, 70F

WT 29 miles

**interesting factoid: my total miles thus far for 2017 is 334 miles. that's 18 miles less than i ran in the month of August 2012

8 miles - common lower route/rainbow/valeria/whitesides/wasatch

sun, lower 70's

WT 27 miles

8 miles - from home - fairfield/muttonhollow/thornfield+cemetery loops

sun, low 70's

WT 29 miles

5 miles - crestview loops etc. able to run quicker today. actually probably one of my fastest paced runs this year.

sun, upper 70's

WT 26 miles

6 miles - redlobster/golden/rainbow/wasatch

pc, upper high 70's

WT 27 miles

10 miles - from home - cemetery/campus loops. good through first 6 miles then sat in the passenger seat the last four.

mostly cloudy, mid 70's

WT 29 miles

5 miles - redlobster/crestview

pc, upper 70's

WT 26 miles

4 miles - redlobster loop - 8:55

pc, mid 70's

WT 25 miles

5 miles - from smith's in kaysville north out and back on the rio grande parkway.  i need to sleep more so i've been sleeping a little more in the mornings- today i finally got out of bed around 8:30, which feels crazy late - i went to work for a couple of hours and ran at noon! temps were in the low 90's. i wanted to run at least 6 but stopped at 5 and walked the rest of the way back to the car. this ought to make those early morning runs feel frigid.

WT 24 miles

5 miles - campus/cemetery

sun, upper 70's (frigid)

WT 19 miles

7 miles diamond loop via wasatch

pc, low to mid 70's

WT 17 miles

4 miles - from home campus loops. just not running much the last couple of weeks, or this year really. it is what it is

sun, 77F, 63% humidity

WT 11 miles

4 miles - church/golden/crestview

sun, mid 70's

WT 8 miles

2 miles - after a couple of weeks of no motivation to run i woke up this morning ready to get back at it. about a mile into my run the same injury that i had in early june popped back into my calf. i walked the half mile back to work.

sun, 72F

WT 6 miles

4 miles redlobsterloop

calf was tweaking pretty hard around 2.5 miles and i was ready to walk it in but i tried changing up my foot stike and stride a little and it seemed to help. around 3.5 miles it actually started to loosen up a little which was very encouraging, i thought about going another mile but decided caution was a better choice. i'm glad i didn't go further because the calf is pretty sore right now. hopefully the run was just the right amount of therapy for the injury.

sun, 70F

WT  6 miles

4 miles - redlobster/baptist - calf tweak level: 7/10 (better than yesterday)

sun, upper 70's

WT 10 miles

6 miles - wasatch/whiteside loops/wasatch

calf issue was present but totally runnable today. but i'm way out of shape for the moment, the first three miles were great then decomposed the last three. obviously the short easy runs are helping me heal faster than not doing anything.

sun, upper 70's

WT 16 miles

6 miles - redlobster/crestviewloopage/wasatch

superclunkyfragilisticexpialidocious

calf tweak meter: 1.3/10

sun, upper 60's

WT 20 miles

6 miles - redlobster/church/wasatch

calf tweak meter: love/10 (ie; non existent)

sun, low 70's

WT 26 miles

7 miles - redlobster/diamond/rainbow/adamswood/wasatch

sun, low 70's

WT 29 miles

8 miles - big emerald park loop - includes the big climb to emerald park where i got some water (mile 5). really easy pace today.

sun, mid 70's

WT 27 miles

5 miles/9:10 avg  from home - campus etch-a-sketch

sun, low 70's

WT 32 miles

4 miles - redlobster/wasatch (sans owens) - moving very slow today

sun, low 70's

WT 30 miles

6 miles - owens/hill/church/golden/valeria/wasatch

pc,mid 70's

WT 30 miles

5 miles - redlobster/wasatch - school zone season has begun

pc, low 70's

WT 35 miles

4 miles - redlobster/baptist loop -

pc, upper 60's

WT 32 miles

6 miles - usual route northeast from work. low energy leaden legs

pc, mid 70's

WT 30 miles

10 miles - redlobster/rainbow/rite-aid/adamswood/wasatch

felt good through mile 7 then started slowing down - i attribute this slow down to several factors, including but not limited to: age, genetics, current fitness level, and diet. lol

temp ranged from a comfortable 70F to a warm 79F by the time i finished

WT 31 miles

4 miles - redlobster/wasatch. a couple of hill reps on golden ave to shake things loose

pc, mid 70's

WT 29 miles

5 miles - redlobster/wasatch

pc, mid 70's+

WT 29 miles

7 miles - commute run + northern swing

extremely slow this morning

overcast, low 70's

WT 36 miles

4 miles - 8:53 avg - backward diamond/red lobster minority dipped

minor cafl tweak on recently-recovered-from-calf-pull-left leg

short easy progression 9:33, 8:52, 8:41, 8:28

mostly sun, upper 60's

WT 36 miles

7 miles - commute run + northern bobble

sun, low 70's

WT 37 miles

7 miles - campus loops from home - kind of a struggle today. tired legs and even though i felt energetic there was nothing when i tried to do more than jog. i managed a few "striders" in the last mile

sun, low 70's

WT 34 miles

4 miles - redlobster/wasatch - 9:14 avg

sun, low 70's

WT 34 miles

6 miles - 9:05 avg - redlobster/diamond/church/wasatch - last mile@8:28

smoky, upper 60's

WT 35 miles

6 miles - 9:12 avg - redlobster/wasatch

8 x 30+ second hill reps on golden ave

smokercast, mid 60's

WT 34 miles

4 miles - 9:12 avg - redlobsterbaptistdiamondwasatch

pc, low 70's

WT 34 miles

10 miles - 9:30 avg - wasatch/rite-aid/kimberly/cherry/emerald(huge climb, water @5miles) - cemetery/wasatch. kind of a weak run never felt any strength and it seemed to take for ever to finally be done. still happy to have done it. left nipple breach

sun, low to mid 70's

WT 37 miles

5 miles - 9:25 avg. - redlobster/minority dip/wasatch

sun, upper 70's

WT 35 miles

8 miles - 9:25 avg - redlobster/minority dipdido/rite aid/wasatch

sun, low 70's

WT 39 miles

had a tooth extracted this morning. no run for a couple of days

circa 2012

WT 33 miles

6 miles - 9:01 avg. redlobster/minority fade/wasatch. tooth pull a success - running to continue. last mile@8:18

overcast, off/on light rain/ mid 50's

WT 29 miles

4 miles - 8:53 avg - campus loops from home. maintenance run.

sun...chilly

WT 23 miles

8 miles - 9:04 avg - minority dip + east gordon snag/wasatch return

sun, mid to upper 60's

WT 26 miles

5 miles - 9:00 avg - redlobster/golden/wasatch - last mile@8:18

overcast, light mist off and on, 47F. AKA, running weather

WT 23 miles

5 miles - 8:38 avg - redlobster/wasatch. a good run for me at my current "fitness" level

progression splits: 9:02, 8:51, 8:43, 8:19, 8:17

sun, upper 50's

WT 28 miles

6 miles - 9:08 avg - golden/rainbow loop with a side of church

overcast, low 50's

WT 34 miles

i had a tooth extracted last wednesday which left me feeling pretty good for thursdays run but by friday morning it was evident that i had gotten the dry socket, which hurts somewhat. out of an abundance of caution i have taken the last three days off to give the hole in my mouth a chance to heal up a little. i will try for a run tmrw morning and see how it goes. this whole season has been one obstacle after another keeping me from getting some consistent weeks in. oh well, i'm grateful to be a healthy able bodied human being who can run at all. i really hope to find consistency throughout the winter and have a some solid running months next year. i learned this past spring that taking four months off from running makes for a pretty steep climb back to fitness again. because of my age and everything.

10 miles - 9:04 avg. - emerald park via rainbow

sun, 40f - 50f

WT 26 miles

4 miles - redlobster/church/wasatch - i was going to run five miles but i developed a sharp pain in my left knee in mile four so i finished out that mile and walked the last mile back. hopefully the walk was theurapeutic for whatever is going on with my knee. never had knee pain before. this year has been this way - i get over one ailment and think i'm clear to run at will and almost immediately another ailment crops up.

WT 25 miles

well i've self diagnosed a bruise (hopefully) or tear of the medial meniscus on my left knee. sucks. probably not going to do any running for weeks and then, if it's not too severe, maybe slowly get back to some miles over the winter. hopefully i'll be ready for skiing in 6 to 8 weeks. the good news is that i can walk fine, so i'l be doing as much of  that as possible. 

old man problems

3 miles - 15:00 avg - treadmill @ 1% incline

two solid weeks of no running - the knee has (finally) shown signs of improvement the last couple of days so i hopped on the new used treadmill and walked 3 miles. my pace ranged between 17:00 minutes per mile to a blazing 11:32 mpm and i actually ended up with exactly a 15 minute pace for the 3 miles. knee got pretty sore for awhile but feels fine afterwards. my wife and i have been walking most days but it's usually a pretty leisurly mile plus so it felt good today to sustain a little higher heart rate for 45 minutes. the goal over the next few months is to retain a mild level of fitness while rehabing the knee. got my fingers crossed for ski season - feeling optimistic at this point.

won't be logging any miles on FRB until i can manage under a 12 minute pace for the run

WT 3 miles

4 miles - 14:10 avg - treadmill @ 2% incline

walked the first 1.5 miles then ran a mile at between 11:04 and 10:42 pace. the knee was barking pretty loudly when i slowed back down to a walk. i want to push just enough to strengthen the knee without going over the edge. i think i accomplished that today.

WT 7 miles

5 miles - 11:12 avg. treadmill - rehab (sub 12 minute pace so i'm logging the miles)

miles 1&2 @1% incline - 14:47, 11:30

miles 3&4 @2% incline - 11:13, 9:42

mile 5 @2.5% incline - 9:50

walk 1/4 mile cooldown @3% incline

one positive from an injury is it makes me even more grateful that i can run at all. two weeks ago i seriously considered that i might not be able to run again. getting the treadmill was a good idea.

the first mile i walked most of the first half but then was able to increase the pace relatively quickly as the knee loosened up by then.  the knee soreness varied throughout the run but increasing the incline seems to help and running a little quicker seems to feel better for a short while then i have to slow down again for a bit. all in all i am very relieved that the injury isn't as bad as i thought it was. phew!

going to stick to the soft, forgiving TM for the foreseeable future. maybe mix in some road miles starting next year.

WT 12 miles

6 miles - 9:58 avg - TM

miles 1&2 - 1%/2% incline - 13:16, 9:35

miles 3&4 - 2% - 9:05, 9:26

miles 5&6 - 2/2.5% - 9:02, 9:23

ppprogress

WT 18 miles

4 miles - 9:02 avg - TM                  

9:36, 9:11, 8:49, 8:30

WT 22 miles 

3 miles - 8:46 avg - TM (1/4 mile walk before and after)

9:17, 8:43, 8:18 (mile 1@1.5%, miles 2 & 3@2.5% incline)

the knee hardly feels like an issue anymore which indicates i need to be extra cautious and keep focused on strengthening and rehabing still, for several more weeks at least, and not get lulled into a false sense of security and have the knee blow out suddenly.

WT 18 miles

4 miles - 8:43 avg - TM

9:19(1.5%), 8:44(2%), 8:30(2%), 8:18(2.5%)

WT 22 miles

5 miles - 8:37 - TM

9:04, 8:30, 8:25, 8:36, 8:29

WT 22 miles

4 miles - 8:40 avg - TM

9:11(1.5%), 8:45(2%), 8:32(2%), 8:13(2%)

WT 16 miles

6 miles - 8:35 avg - TM

9:04, 8:30, 8:26, 8:13, 8:52, 8:29 (2% incline)

WT 15 miles

3 miles - 9:27 avg(2-2.5%) - TM

knee has been sore the last few days so it's easy 3 milers for the moment

WT 13 miles

5 miles - 9:13 avg - TM

WT 14 miles

3 miles - 9:14 avg - TM

rehab continues in the right direction

WT 17 miles

6 miles - 9:09 avg - TM(2-2.5%)

WT 14 miles

4 miles - 8:57 avg - TM

WT 10 miles

3 miles - 8:54 avg - tm

WT 13 miles

4 miles - 9:10 avg - on. the. ROAD!

first road run in almost 7 weeks. little twaing of pain in the knee but nothing stop worthy. still going to do like 90% runs on the treadmill throughout the winter and spice in some road as the knee strengthens. would like to run 20 - 30 mpw if possible.

WT 11 miles

5 miles - 8:54 avg - tm

WT 16 miles

3 miles - 8:49 avg - tm

WT 15 miles

3 miles - 8:48 avg - tm

WT 15 miles

6 miles - 9:06 avg - from the house/campus loops

sun, 38F

2nd road run since the knee injury two months ago - knee was chatty the whole way but never complained, mostly bugged in miles 2 and 3 then just settled in comfortably for the rest of the run

WT 17 miles

3 miles - 8:50 avg - tm

WT 15 miles

4 miles - 8:48 avg. commute from home to work. another run on the roads! felt great, knee pain was like a 1 or 2 out of ten, in other words it was almost like having no knees at all.

WT 16 miles

5 miles - 8:54 avg - tm

WT 21 miles

3 miles - 8:54 avg - ran on the rio grand prkwy after work (north out and back from smiths).

9:11, 9:02, 8:30

WT 21 miles

4 miles - 8:46 avg - tm

WT 19 miles

3 miles - 8:37 avg - tm - low energy today and wasn't planning on running but ended up on the treadmill at 4pm

8:58, 8:29, 8:25

WT 19 miles

4 miles - 8:57 avg - rd/redlobster/golden/wasatch

overcast, 40F light breeze

WT 19 miles

*THIS JUST IN: since joining the blog ten years ago i have run nearly 18,000 miles! more to follow

3 miles - 8:48 avg - tm

WT 17 miles

6 miles - 8:57 avg - commute home from work. last mile@8:08

partly overcast, upper 40's

WT 20 miles

3 miles - 9:08 avg - tm

WT 19 miles

4 miles - 9:11 avg - tm

WT 20 miles

classicly mundane 5 mile treadmill run - 8:53 avg

WT 21 miles

4 miles - 8:46 avg - tm

WT 13 miles

3 miles - 8:45 avg - tm

WT 16 miles

3 miles - 9:01 avg - tm

first ski day of the season yesterday (downhill skiing, no cardio value). season's off to a late start due to lack of snow but still nice to get up into the mountains and out of our polluted valley for a few hours. i wanted to be sure and run today as i intend to keep a low mileage base this winter unlike last winter when i essentially took four months off from running. the bruised meniscus i suffered a couple of months ago has not been present for awhile so i go forward with caution and gratitude that i am physically able to indulge in and enjoy these activities. 

WT 10 miles

ski day - thought about going for a short run when i got back. thinking was as far as i got.

6 miles - 9:07 avg - from work - redlobster/church/golden/wasatch

overcast/low 30's

WT 9 miles

3 miles - 9:04 avg - tm

WT 12 miles

pm - impromptu turns at snowbasin this afternoon. kind of nice to live close enough to leave the house at 2pm and still get four runs in. nice warmish afternoon on the slopes, but we need snow

4 miles - 8:49 avg - from home - campus loops

sun, light breeze out of the north, mid 30'sF

WT 13 miles

3 miles - 9:27 avg - tm

blah

WT 16 miles

4 miles - 9:10 avg - redlobstergoldenchurch loop

i skiid long and hard sunday and was totally wrecked still yesterday. it felt good to sort out some of the kinks on todays run. #notinmyfortiesanymore

sun, mid 30's - nice

WT 11 miles

5 miles - 9:12 avg - with Chad - rio grand parkway from kaysville smiths north out and back. 

sun, mid 30's

WT 12 miles

6  miles - 9:23 avg - redlobster/whitesides/wasatch

was sick with a cold all week, felt much better this morning but obviously a little worn down still

overcast, 44F felt chilly with a 10mph SE breeze going

WT 15 miles

3 miles - 9:00 avg - tm

WT 18 miles

not going to bother with a year end summary this year. suffice it to say injuries plagued, motivation waned, and goals weren't met. meh. nowhere to go but up from here. 

on a positive note i did run 16 time for 65 total miles this month compared to 1 run and 4 miles total this month a year ago. i'm trending in the right direction!