Wheeler Farm Loops

AM - 20 mile long run in Park City. Moderately hilly loop around Snyderville Basin. Averaged ~7:15/mi.

Spent the day skiing at Deer Valley in the sunshine. Fun!

AM - 6 miles.

PM - 7 miles.

If you have a second, vote for Andrea's entry in this STP photo contest (a photo of her that I took a couple years ago in Little Cottonwood Canyon).

AM - 11 miles. 6 Mile Wave Tempo in 32:05 (5:21/mi avg) - alternating 4 minutes AT, 2 minutes LT (x6) plus an extra two minutes at AT to hit six miles. Segment averages were 5:29 and 5:05. I did this session off feel without pace feedback from the watch, just the interval beeps telling me it was time to speed up / slow down... so I didn't really know what to expect in terms of how fast I was running. Hit my targets (5:30/5:05) almost exactly... to the point where it looks like I cheated!

Yes, please! :-)

AM - 8 miles.

PM - 4 miles.

AM - 9 miles. First 20 minutes easy then a few AT miles on the tempo loop (5:37, 5:32, 5:27) to get warm and loose. Another 10 minutes easy and then got going with the actual workout: 10 x 30 seconds uphill on a gradual incline (~3.5%) at 3K/VO2 effort. Jogged back between reps. Cooled down a little bit more w/ Andrea. Felt like I was moving very well on the 30s efforts.

PM - 6 miles.

Its been almost 8 weeks since CIM... now I'm finally ready to start training for real. Three races on the spring schedule, evenly spaced out about a month apart, ascending order of importance. I feel very confident that I have a good training plan (tweaking this thing has been a month-long process that has finally come together thanks to some major help from across the Atlantic). No excuses this year... my goal is to earn a spot on the line at a little run around Los Angeles on February 13, 2016.

AM - 8 miles.

PM - 7 miles.

I linked Anatomy for Runners in December, and I'll give it another thumbs up now. A month into 2014 and we've been at the gym almost every night (maybe missed 3 or 4 days the entire month) after work, working on general stability / balance / coordination. We are progressing very slowly though Jay's program. So far, so good. There were some very basic movements I couldn't even do 5 weeks ago (it was seriously pathetic), but I'm already noticing some nice improvements.

AM - 20 mile long run. A couple SHP loops, then a Holladay loop, a couple more SHP loops, then home. Had a variety of characters along for varying distances (Rob, Fritz, Kramer, Kotter, Josh). I was planning on some harder efforts at the end of the run, but it started snowing hard around the 17th mile and the roads got slick very quickly so that plan had to be scrapped. Finished with one mile in 5:15 and that was about as fast as I could go without slipping. Avg pace ~6:45/mi.