I'm retired from racing. Really.

AM- 6.5 easy. Doctor appt after work, so we'll see if I get in another run.

PM- Big Workout.  Due to the 38 deg temp, steady rain, and breeze, I ran on the treadmill.  4 miles warmup (at which point Paul showed up and ran next to me for an hour), then 4 miles at 6:15 pace.  Then the fun started- I raised the incline to 10% and did 1 mile at 10:00 pace.  Then another mile at 8% incline, then another at 10%.  One last mile at 8% but at 9:00 pace- 8% at 9 min pace is definitely easier than 10% at 10 min pace.  2 mile cooldown.  Today was definitely my best workout in a long, long time.  I felt moderately tired at the end (and my shirt was absolutely drenched), but was still running strong.  My previous workouts have been complete duds, so it felt good to run hard but not strain and not run out of juice.  14 miles, about 1:50:00.  I will definitely do more hill climbs like that to prepare for my trail races.

AM- Got in a full 7 miles this morning. Supposed to snow 18-36 inches in the mountains over the next few days- it may be a while before I can run most of my trails.

PM- 7.5 more.  It's snowing.

PM- Big Workout.  Figured I would be alone, but Cody surprised me by saying he was going to run in the afternoon.  Weather was about 38 deg, slight breeze, slight drizzle the whole time- just enough so we didn't get too cold or wet- pretty good, actually.  We did the North Logan hill loop.  5 mile warmup at 7 min pace, then 7 mile tinman tempo (goal of 6:15 pace). 

Mile 1 is downhill, 2 is up, 3 is all gradual uphill, 4 is rolling, 5 is slight down, 6 and 7 are fairly downhill.  Splits were 5:59, 6:29, 6:24, 6:12, 6:11, 5:54, 5:53.  I didn't feel great the first 3 miles and pretty much ran 2-5 meters behind Cody (though the same pace).  Felt better mile 4, then stopped for a potty break.  I felt very good mile 5-7- didn't really feel too tired by the end.  I wasn't watching the splits as we ran, but am pleased, especially with mile 6 (I never would have guessed it was that fast).  6:09 avg for the workout, faster than planned.  Felt good, esp. the second half of the workout and esp. given my hard workout Tuesday.  This is the first good week I have had this year in terms of workouts.  If the long run on Saturday is decent, this will easily be the best week of the year so far.  2 miles cooldown- 14 miles, 1:33:35, 6:41 avg for the run. 

PM- WPPWWF.  5. 

There is reason for much celebration and rejoicing in Cache Valley... the Planet Walk bathrooms are now open for the season!

PM- Long run with Cody.  We drove to Hollow road and ran up Blacksmith Fork canyon.  2 pm, sunny, about 60 deg.  We chugged up 11 miles in 1:19:19, stopping briefly for water at mile 9 courtesy of the hydro park.  It was rather warm and I was dripping sweat.  We could feel a wind coming up the canyon, which was not a good sign.  Sure enough, as soon as we turned around we battled a rather brisk, sometimes downright mean, headwind the whole way down.  I didn't really plan water/fuel for the run (silly me), and Cody mentioned on the way up that he wanted to bonk to prepare himself for the marathon.  At mile 15, he told me "mission accomplished".  Within a few miles, I started hurting pretty badly, too.  From there, it was just a slog to the finish, fighting the wind and tired legs.  We did a pretty good job staying about 7 min pace on the way down (some 6:40's), but slowed to 7:20-7:40 after mile 18.  We did pick it up the last one with a 6:52 mile.  Very, very tired by the end- not a run to remember.  2:36:51 for the run, 7:08 pace (1:47 negative split).  80 miles next week.