Welcome

Easy run from home up to the capitol around Bonneville Blvd down Memory Grove to the Gateway a couple laps at West High and back home. 48:18 probably 250 ft of climbing

 Felt a bit sluggish after afternoon run yesterday and I have a jagged toe nail that cut up my toe and made my sock very bloody on the runs yesterday and today. 

159.66 miles this month so far is an all time record for a month so far  

Treadmill at work. 1 warm-up; 5 at spring marathon pace (6:40); 1 cool down. 48:01 total

The idea for winter base training is to do four easy runs including long run (7:30-7:50) one moderate run (6:55-7:15) and one hard run with warm and cool (6:20-6:40). As a modification, I may stay on the slow end of the hard run range and try to increase mileage every week to where I'm running my Saturday long run at that pace every other week with warm and cool as the hard run for that week.

My Kinvara 3 9.5 EE are probably a bit snug and I've had blistering and bleeding a bit on my right toes (hopefully clipping a sharp nail and band-aids will help). I broke out the PureFlows to give the toes a break. The shoes are a bit bulky (not to be confused with supportive) but they are definitely the most injury free shoes I run in.

From work north on BST 1.2 miles up Dry Creek and back. 1000 ft of climbing and it felt warm at about 65 degrees 50:50

I didn't wake up Halloween morning so yesterday turned out to be my off day. I was too busy today to run at lunch so I ran from my brother's home in Canyon Rim along 2300 East. No nagging pains today so that was encouraging. I ran north and south so hills were minimal - maybe 180 ft of climbing. 44:43

Got into the Ogden Marathon so that will be my Spring Marathon. I am not sure how I will progress through training. My threshold goal will be 3:00 but I am thinking I can hit 2:55. That will shave one minute off my average time from the Salt Lake Marathon and would be the same pace as my Haunted Half.

Ran from Foothill up the Parley's trail and to about 3500 S along BST then returned. A little deviation up a hill off Foothill. 48:43 600 ft of climbing

A little pain in my right arch! I am just starting to read up on it and obviously I don't want it to be plantar fasciitis. It is very dull right now so the first steps I will take will be icing, changing inserts and avoiding sprinting and steeper hills.

Rolled and iced the arch and there was no pain this morning. I did my run and felt spry so did a moderate pace. Felt fresh afterward and I could feel the arch but not as much as yesterday. From home to Jordan Parkway south to about 27th south/redwood bridge. 250 ft of climbing probably (I"ve taken to cutting runkeeper in half which gave me 506 ft) 1:39:11