Where's the Donuts?

Easy run from my parents house to the SVC trail, but not too long because we had to get to church and it was co-o-old outside (in the 20s, and most of the run was before sunrise). Hoping to get the mileage up some this week, the last two were short of where I'd like to be. 25:40 

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About 45 minutes of 2-on-2, and when we finished I ran two miles at a brisk pace on the Y's indoor track. No watch. 

supernova glide 

Four on the Y treadmill, between work and a night meeting. 7:40 pace

Small workout, but the first one in awhile nonetheless. On the Y treadmill in the evening, 1.5 easy (7:45 or so) then 3 miles of tempo (6:53 pace). Then 800 back at 8/min. Felt really good, heart rate stayed right under 160 the whole tempo, and I was pushed a little (in my head) by a few girls doing a 400s workout next to me. 36:00

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11th-Shore Drive in the early morning dark. Felt really springy and strong, which seems good the morning after a tempo run.  I could feel my fitness has improved from a few weeks ago. 

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The sun came out midday, it was one of our really mild January days the PNW gets every once in awhile. The clouds rolled in just as I was getting going though, so it wasn't quite as warm as I would have liked. But still, a shorts run in winter is always nice. 

Out to Tracyton boat launch and back, heading down to Shore Drive on the way in to add a little extra. Out in a little over 36 minutes, then a slightly better pace coming in. 1:14 total, with a stop at the turnaround to look at the mountains. 

My left knee is bothering me a bit, nothing major but I felt soreness yesterday afternoon and evening, and tonight just a slight ache. Could be the shoes, I'm due to start weaning off this pair. But a good week overall, considering I got some tempo and increased mileage and felt good on this run. I'd probably like 1-2 more weeks of training than what's left but I'll do with what we've got. 

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