Long May You Run

10 miles on the track.  1:26:43  8:40 ave.  Wanted to run faster but held back, used my head.  Leg feeling better, I'm sure taking yesterday off helped a lot.  Here goes another week of pounding, lets see what happens.  I like how my leg is feeling.

5.65 am miles  48:19  8:33 ave

5.65 pm miles 48:49  8:38 ave   

5.65 am miles 49:10  8:42 ave

7.11 pm miles 1:04:37  9:05 ave  finally decided to start back on my B street route.  It's good to be back, I know this is how I hurt my leg over the summer, I could really feel it running downhill.  I used to fly down these steep downhills all summer long, today, nice and easy.

5.65 am miles 50:39  8:58 ave

5.65 pm miles  48:08  8:31 ave 

5.65 miles 47:44  8:27 ave

6 miles out and back from home.  45:29  7:35 ave

10 miles at the track.  really did not want to run but forced myself,  had to keep talking myself into not quiting. I really wanted to get 10 in today but it was a struggle early.  The first 5 miles were very slow,  7 8 9 10 were progressively faster and felt good.  I read somewhere here on the blog that days like this are "good" training days, I believe it.  You got to go out and pound the miles even when it's the last thing you want to do.  100% of the time you are glad you did it.

1:29:02  8:54 average.    9:52  9:32  9:29  9:20  8:55  8:47  8:37  8:30  8:20  7:40 

10 miles on the track.  cold and rainy, little bit of wind, way under dressed.  1:24:06  8:25 ave

5.65 am miles 48:21  8:33 ave

7:11 pm miles, B Street route 9:12 ave 

5.65 am miles 51:11  9:03  ave pace  very labored run, legs ached, no juice.

10.11 pm miles 1:30:51  8:59 ave pace.  B Street route, felt great, nice smooth run, felt strong.  I took some ibuprofen and that's probably why.  

5.65 am miles  50:44  8:59 pace, lightly taped up ankles

6.4 pm miles 55:54  8:44 pace, leg hurt a little, ran easy 

5.65 am miles 52:18  9:15 ave

10 miles out and back from home.  10.07 miles  1:19:35  7:54 ave

8:38  8:38  8:12  8:21  8:16  8:21  7:21  7:09  7:12  6:49

Wound up going kind of fast at the end.  Didn't expect this type of run today.  Really felt strong today. 

10 Easy miles on the track.  1:29:11  8:55 ave

10 easy miles on the track 1:29:54 8:59 ave  feeling pretty good.

5.65 am miles 50:07  8:52 ave

10.11 pm miles B St. route  1:31:43  9:04 ave   feeling strong, held back, don't want to re-injure my lower leg.

5.65 am miles 51:23 9:07 ave

10.11 pm miles  B Street route 1:30:29  8:57 ave

6.05 am miles no watch

5.65 pm miles no watch 

5.65 am miles no watch

10 miles on the track  1:23:46  8:23 ave

Very windy day, that's why I chose the track, half in your face, half at your back.  Running on a windy day usually bugs me but today no so much, actually quite enjoyable.  I was pleasantly surprised.  Felt pretty strong today, forced my pace down, I want to keep my legs juiced for Thursday. 

10 miles behind the Capitol and half mile up City Creek  1:33:13  9:19 ave.  First run in the snow, slight breeze, pretty cold.  Seriously considered logging only 6 miles but I maned up and did 10.  This week will be on the light side due to the race on Thanksgiving and other various weekend activities.

10 miles on the track  1:27:34  8:45 ave  did not feel like running at all but after a few miles I started feeling pretty good.

5.65 am miles no watch

4.65 pm miles 

4.61 started in Memory Grove and turned around 1 mile up City Creek.  Checking out the lay of the land for tomorrow's race.  

42:22  9:11 ave pace. 

Clear and cold day.  I was dressed perfectly for the temp (somewhere in the low single digits) but my face has never been colder, ever!  Other than that I did not feel any effects from the cold.  This race is supposed to be a 6K (3.73 miles) but it seemed longer, someone with a Garmin said it was 4 miles, which sounds more accurate to me based on the race times.  The course was changed due to low temps.

I have coveted a metal from this race for years.  They are quite stylish round glass.  I would have been overjoyed with 3rd place, so needless to say a 1st place in this race makes me very happy.  In fact, based on the results posted after the race it looks like I was the top Master runner.  Wow, that's not going to happen very often, especially in a race this size (800-1000) I suspect some fast boys slept in this mornining. 

Edit:  After subtracting the walkers (47) there were 495 runners.  14 in my AG  77 masters. 

6 mile out and back from home.  8:10 ave, 49:08 total time.

12 miles 1:46:26  8:52 ave, cold slow run behind the Capitol and along 11th Ave

5.65 am miles 49:37  8:47 ave

10.1 pm miles  B St. route, 11th ave, behind Capitol, then home.  I sure miss my Crocs, hate running in clunky trainers.