Road back from FAT!!!!!

7 miles with Kayla easy pace for her. 7:45 AP

Met Jon Ken and Riley at Walmart and then met Bryant and Bret on the roads. Did just about 11miles on the roads in Ogden. Nice 14° day. Brr but not as bad as the Midwest.

Lunch: 4+ miles at lunch with Riley easy pace.

My calf was sore when I woke up so I cross trained for 80 minutes on the eliptical. I had the plan to run after Kayla's surgery. However, we got to the hospital at 11 and because of 2 emergency C sections we sat in the prep room for 4 hours. Because of timing I didn't get to eat from 730 until 345. By the time Kayla got done and back home it was pushing 730 and the hospital cafeteria food was sitting heavy so I decided it was better to stay home with Kayla. She is fine by the way.

Went really early and because of the snow and dark, I hit up the treadmill. 10 miles with an AP of 6:20.

pm six miles on the treadmill with a tester mile for tomorrow at 5:35.

Met Riley at the base gym for a fun indoor workout because of the snow and ice. Did 3 miles on the indoor track for a warm up with strides. 3 miles @ 5:39 pace, .25 active recovery followed by 3 miles at an average of 5:23 starting at 5:30 and slowly ramping up the pace until the last mile at 5:20. Feel like this was a rust buster workout. 2.75 cooldown for an even 12. Riley did a 10k fartlek. It made me laugh to look like I was jogging at 5:30 pace cause he is going at 4:36 pace.

PM easy 4 on a treadmill because of the ice.

12 miles in before 630. Feels like an accomplishment for a Friday morning.

Cool article Steve Magness shared on twitter. Kinda long but very interesting. Physical in activity is reported to be the 4th largest cause of mortality in the world. Titled 'The Cost of Physical Inactivity'

http://m.bjsm.bmj.com/content/48/3/171?etoc

Lunch: 4 miles easy. 6:56 ap

Met Riley Bret Jason Steve anf Jon for 15 miles this morning. Ap of 6:34 with 9 miles at or under 6:25 with 5 between 6:10-6:15. Solid Saturday morning run.