Running

AM - 10.12 miles at 8:00 pace.  Good run for me outside.  Kept things nice and easy the whole way.  No work today, so went a little longer.

PM - Lifted for about 45 minutes and then ran on the TM for 3.65.

5.54 at 8:05 pace.  It was cold this morning and I intentionally kept things slow and easy since I put in quite a few miles yesterday.

7.0 on the TM.  This was my attempt at speed work.  I want to start doing this at least weekly to try and tap into some fast-twitch muscles (if I have any).  Did a one mile warm-up and 1 mile cool down.  Did 1/2 mile repeats with 1/4 mile breaks inbetween where I ran at about 8:30 pace.  First 1/2 mile was at about 7:20 (not fast, I know), next was around 6:50, next was around 6:30, next about 6:18, and then I did a full mile around 6:44 pace.  There may have been some other 1/2 mile repeats in there as well, but I can't remember too well right now.  My attempts at speed seem to bring all my aches and pains to the surface, but oh well.

8.05 in 1:01:59.  Avg pace about 7:43.

Ran out towards my old church and towards the freeway and back.  One of the warmer mornings I've run in during the past little bit.  The snow was lightly falling at first.  There were some slick spots.  I had to catch myself from falling a couple of times.

7.50 on the TM around noon after lifting for about 45 minutes.  Wanted to do 10, but my stomach wasn't doing good and I just was done.  Hoping it warms up a bit so I can go long tomorrow outside.

17 miles in 2:14:07. Avg pace of 7:53.  Great run for me.  Intended to only do 16 miles, but I don't know my way around Highland/Alpine real well.  Went out towards my old church and under the freeway. Connected to A.F. Main St. and got on the old Alpine Highway.  Ran all the way up to the Kohlers in Alpine and headed towards the Smith's Marketplace on the Highland Highway.  Eventually connected with 2600 North in Lehi and got over to 300 East.  Down 300 East and over to Center St and eventually home.  Ran the whole way with the exception of a stop at Smith's Mkt. Place to take a Gu. Splits were all very even and for the most part were right around 7:50s.  Had some good climbing around miles 6-9.  Great run. 

Will lift for a bit.