Dare to be great!

Went out from the house this morning. It wasn't as cold as I expected it to be. Ran down to the new school and looped back home. My legs are adjusting to more mileage so they are a little tired. This week is a recovery week so they should be refreshed soon. 8:25 average pace for the run, nice and easy. I stayed on the roads due to the trail still having patches of ice and with it being dark didn't want to wipeout.

Went with a few guys from work to Liberty Park for a couple laps. I intended to run this morning but when the alarm went off I looked outside and there was about 2" of ice on the road in front of my house. I didn't have much time to run. 1.5 warm up, then 4X2min pickups at threshhold pace, with 2 min. active recover inbetween. The pickups felt fast, during the last one my right knee starting bugging me a little. Hopefully it goes away, finished up with a .5 mile cool down. It has been a frustrating day at work so it felt good to get out and run. Probably why I pushed it during the workout hopefully my legs survive.

Still a slight twinge in my right knee.  Since today was an optional run day decided to play it safe.  Did do my resistance workout and my nightly 100 pushups.  Hopefully I'll be good to go tomorrow.

Decided to try out the knee today.  On Tuesdays run I felt a twinge on the last mile of the workout.  It wasn't much just a twinge, I felt it a bit when I woke up the next morning so I decided to let it rest.  After working 15 hours yesterday I got an extra day to let it rest.  Went out today by myself around the neighborhood.  Just wanted to take it easy and see how it felt.  Miles were as followsL:1st 8:15 feeling good, could not feel the knee, 2nd 8:02 still feeling good,  3rd 7:55no problems I was going to throw in some 2 min.fartlets but decided to just keep it smooth and see how things went, 4th 7:51 nice and easy, 5th 7:38 I think the knee is good, no problems.  The run felt pretty smooth and hopefully I can keep my training rolling.  The Ogden marathon is coming up, well I got a few more months.

Went by myself for the morning run, started from the house and hit the trail out to SR-73.  I wanted to have some hills in the run so went up the hill to the ranches entrance which is about 4 miles and came home from there.  Pretty easy to negative split due to the long hill out to the ranches.  Just tried to maintain a consistant effort. 1st 4- 8:16,8:17,8:44,8:13 last 4 - 7:49,7:23,7:45,7:40.  I was feeling pretty good at the end and the sweat was starting to flow.  Should be fun next week.

Went snowshoeing with the family when I got back up American Fork Canyon.  We finally got to try out the snowshoes we bought them for christmas.  Brought my fly rod for my son to try along the way. He loved it. Quite the enjoyable morning.