Road back from FAT!!!!!

Met Ken Albert and Bret at Bret's place. Ran up to the canal road. Ken and Bret went high and were going faster than I felt comfortable with having traveled yesterday. So Albert and I stayed flater. Easy run 7:20 ap.

Lunch: Just over 5 solo on base.

Tempo run this morning. Met Ken and Jason at Smiths in South Ogden. The weather was a beast. Snowing and blowing and 29° outside. Decided to go just by feel. Total time of 21:54 (5:28.5 ap). Felt like the run was about 10 seconds slow per mile with the icy roads, wind and snow. Very happy with the effort.

Forgot to mention that on our cool down we witnessed a 4 car accident at an intersection because the road was so icy. Surprisingly loud considering they weren't driving fast. Made sure I drove carefully to work because of it. Sneaky icy because it rained then turned to snow and froze.

Lunch: Ran the north Base loop Solo. 7.5 ap 6:36

Ran solo before work today in the cold. Burrrr. Temp said 12° degrees when. Started and 11° when I finished. Glad I had just bought a nice warm running jacket at the REI dings and dents sale. Really liked my new Skechers. They fit my foot really well and are super light.

PM: 6 miles after work easy 7:05 ap. Its amazing how warm 18° feels after a morning run in 10°. Oh how the human body adjusts

Met Bret Bryant Jason Albert and Jon at the pond for an aerobic builder. It was 7° at the start. Felt warm as we warmed up and felt great got rolling really well for the couple miles. Then we hit the track crossing at the same time as a freight train. Bryant tried to lead us around the train but instead got us lost. By the 4th time we stopped slowed or turned around. The cold had done my legs in. Average through 6 was 5:38 but was 5:30 through 3.5. Just slowed some and ran in at about 6:20 pace with Bret and Jason. Going to hit the treadmill this afternoon to get a reprieve fron the bitter cold. Without all the stops I feel it would have been. Much better workout. When its this cold out you can't try to get rolling again once you stop.

PM Went 6 total miles on the treadmill. Felt like I needed more workout because this morning's wasn't were I wanted it to be. 2 mile warm up. Then 2 mile progression. Half mile at each pace. 5:30 5:20 5:10 5:00. Two mile cool down. Felt really good and my lungs appreciated the warm air. Solid day overall.

Today is the reason I hate working out in a gym. With the wind snow and cold, -8 wind chill on base, I decided on a treadmill run. Get there get going no problem. About 40 minutes in a man in his 50s informs me there is a 30 minute max on a machine. I think he is joking. There 5 other open treadmills exactly like mine. He tells me "Yes but that is the one I am going to use." Pointing at the one I am on. He then goes and gets a gym manager and forces me off "his" treadmill. I get on the one right next to him and start back up only to have the gym manager checking on my progress and then makes me switch to another treadmill after another 30 minutes. I told him this is ludacris. There 6 other open treadmills if someone wants to use one. (Yeah the guy who had to use the treadmill I was on went about 20 minutes). I just stopped my run. Thus the odd distance on the treadmill. When I was walking down to the locker room, I spotted the guy who had to have that treadmill. He was a Colonel and that is why the base gym managers acted the way they did. This is why I sometimes hate working for the military. Someone gets power and command and it goes to their head. And people will bend over backwards to do exactly what this guy wants and no one dares tell him, you know what sir you're kind of being a jerk. Sorry for the rant I was just fuming and needed a place to vent. Otherwise nice easy treadmill run. Had to fucus on not turning up the intensity to let off steam.

Ran 20 this afternoon/evening in the snow. I was hopinng the snow would at least slow down but it has been steady snow since 7 am. Did 12 with Kayla and 8 solo after swinging by the house and changing my socks and gloves. Was scheduled for a fast finish but as with most of this week the weather did not cooperate. still very happy with my first 100 mile week (99.4 last week so not quite three digits).

After much discussion we decided to name this blog entry "Frozen Eyelashes and the Importance of Running Partners." Met Bryant and Bret at Riverdale parkway. Temp said -3° and when we finished the phone said -4°. Glad i had Bret and Bryant to run with because otherwise my bed was really warm this morning.

Lunch: 7.5 solo on base easy. No watch. Side note from this morning. One of my coworkers was talking about this group of nut jobs she saw running at 620 in the morning in Riverdale and hiw they must have a few screws loose to run in that weather. I walked over and said that its was me running and she started laughing thinking I was kidding. When she realized I wasn't she just gave me a funny look and told me I was crazy. Made my morning.

1K repeats today. Went on the treadmill because of the ice. 3.2 warm-up with strides. 6x1k @ 4:55 mile pace (so 3:04 1k) with 200 meters jog in between (including speed up and slow down of treadmill) hit them all but it was hurting by the end. Little over 2.5 mile cool down. Very happy with the workout.

Lunch: well this sucks. Made it 2 miles into my double no problem took a funny step on some ice and my right calf cramped. Its a simple knot but it makes it hars to walk. I was lucky enough to have had someone see it happen and he gave me a ride back, but ugh. I really hope its something light.

Tried to run in Vegas. Calf felt great for about 2 miles started to fatigue i turned back and it started to cramp and now my ankle is swollen. Gonna ice and then rest Thursday and then cross train Friday and Saturday. Goning to get ankther massage early next week

Had Sariah give me a super deep tissue massage at lunch on my sore calf. I think i left fingernail marks on the table. The knot was huge. After work I did a .5 mile loop around my neighborhood. Only slight soreness the whole run. After 6 laps I called it good. Going to hit the treadmill tomorrow morning. Get back into my routine. Sariah is excellent by the way I would highly recommend her. Message myself or Riley we both use her services to our benefit.

So I went into today with the hope to do 4 miles but more if I felt I could with a max of 8. I had no delusions of actually running 8 but I wanted to try. Hopped on the treadmill and started. Sure I was sore but I slowly ramped up my speed. Felt good. I kept forgetting about my calf. I did 8 miles and felt I could have done more. Will try for more tomorrow. I think I will stay on the treadmill for a bit just to avoid awkward steps and slipping until my calf feels stronger. I may only lose a week or two because of this! Sariah is a miracle worker.

Ran on the treadmill again this morning. Ran in my Skechers and I litterallt had zero calf pain. NONE! I was grinning like a kid on Christmas sweating like crazy. Felt so good 8 miles in I started to push the pace. Started at 5:55 and slowly workes the pace down to 5:25 for the last 1/2 mile. One mile cool down at 6:30 pace. I feel so good I am going to try and double this afternoon!

Lunch: 4.5 on the treadmill no pain felt very easy 7:10 ap

Last run on the treadmill hopefully. Going to test the calf outside this afternoon. Day off today so I just hit the gym. Easy 11.5 miles at 7:05 AP then one fast mile to feel how the legs felt spinning it up. Again no pain. 5:10 for 1 mile. All at 1.5% incline.

Met Riley and Jace at 21st street pond for some fun in the snow. Showed up, Got my car stuck in the parking lot. Figured meh worry about that after the run and off we went. No plan on total distance going in but it was very obvious by the end that with the snow and ice 12.75 was more than enough. All of my stablalizing muscles were very fatigued by the end. It was really nice to run with some of the guys again. It has been too long.

Kayla needed to crosstrain today so I went with and hopped on the treadmill and got an easy 10 in. Felt good.

Plus here is a funny blog from a pro distance runner titled "Meet My Boyfriend, Track"

http://phe800.blogspot.com/2013/12/hello-my-name-is-phoebe-meet-my.html

Met Jon Bret Ken and Riley at the WalMart on 21st and ran into downtown Ogden. Roads were slick and icy but we were still able to maintain an average pace of 7:30.

So on a side note, over the weekend I was offered and accepted to be a member of Skechers GoRun Team Elite. So for 2014, I will be running for Skechers. Really pumped for the opportunity.

PM: 6.1 with Jace and Riley in Layton not a slick as this morning.

Another calf problem. Did the first interval just fine. 10:15 for two miles felt very comfy. The stop seemed to taighten my calf. .5 mile into my second interval my calf started to cramp. I just stopped and got a massage. Feeling a little bummed. Going to keep my fitness by cross training.

Spent the rest of this week cross training. Havent blogged cause I have been a bit down and bummed out with this calf injury. Made a decision to refocus and cross train my butt off and hopefully I will be back at it soon enough and I wont have lost much fitness. Been doing some intervals on the spin bike and eliptical. I wil back and more diligent on here. New Year, New Goals, Refocused energy. Everybody loves the chance to start over fresh.

Did a warm on the treadmill until my calf started to get tight then moved to the eliptical for an aerobic threshold workout. 60 minutes keeping my heartrate between 165-170, maintained the same cadence throughout. Finished with 11.7 'miles' in an hour. 15 minutes on the spin bike for a cooldown. Felt great to push myself. I am dedicated to maintain and even gain fitness through the recovery process from this injury. Day one in the books. This wouldn't beat me!

Did 60 minutes on the treadmill. Calf got better as I went. Feeling good. Need to be careful as I come back