Wheeler Farm Loops

AM - 10 miles. Liberty Park w/ the usual crew. Even non-serious runners like Nate and Andrea showed up.

PM - 4 miles.

Avalanche danger was way too high for backcountry skiing this weekend. That's a bummer, but staying alive is important. So we spent a few hours doing some indoor climbing at Momentum instead, and that was a lot of fun.

AM - 11 miles. LT Efforts: 3 x 8 minutes (3 min brisk recovery) w/ 2 minute trigger finish on the last rep. Tempo loop. 4 up, 1.5 down. Average segment paces were 4:56, 4:56, 4:54 per mile, respectively (4:57 for 6 minutes, 4:46 for 2 minutes on the third rep). Reduced volume (compared to the last couple LT workouts) and longer recovery was planned, with the idea that I'd be inclined to go after the eight minute efforts faster than true LT pace.

PM - 4 miles.

Got bloodwork done this morning. Stable, but plenty of room for improvement.

AM - 8 miles.

PM - 6 miles + 8 x 100m strides.

AM - 13 miles. LT Breakdown: 12-9-6-3 minute efforts (3 minute recovery jog) at LT-10K-5K-3K effort. Tempo loop. 4 up, 2 down. Segment paces were 5:06, 5:00, 4:55, 4:48 per mile. Cooled down w/ Andrea. Lucked out w/ great weather (again).

PM - 4 miles.

AM - 9 miles.

PM - 6 miles w/ 8x20s light pickups/strides towards the end.

Here's a good story to reference the next time someone says that running is bad for you. I know that my Bananagrams success* would definitely suffer without the sport. (*Andrea beat me in this match, as she does every night)

AM - 8 miles, first few w/ Andrea.

PM - 6 miles.

We went to the Banff Mountain Film tour last night. I've gone to this for 4-5 years now, and last night's selection was probably my favorite assortment of films. I'd highly recommend North of the Sun (even just the trailer!).

Toni Reavis: Coming around again

SLC 15K w/ 4.5 miles warmup and cooldown to sort of double-dip and make this a longer run.

5:16, 5:14, 5:21, 5:13, 5:18, 5:09, 5:11, 5:15, 5:11, 1:33 = 48:43. Three-mile splits were 15:52, 15:40, 15:37, so it was a pretty good negative split (~40 seconds faster coming back).

Bryant put a little gap on me somewhere b/w 5-6 miles and it stayed that way to the end... he won by about 6-7 seconds. We had a nice pack for the first 5 miles (along w/ Matt P and Coyle).

Felt strong and in control today... Andrea said my form looked noticeably better, more smooth and relaxed... and she's a tough critic, so I'll take that compliment! I'm forward to running the half-marathon in Phoenix next weekend. 

Andrea's photos (start at #52).

Amazing weather for the winter series. Remember last year? :-)

I got a laugh out of the elevation profile generated by my watch...

Great shoes...

I think the Salt Lake needs some more water...

This is probably my last race in Utah until... Draper Days in July?