Run RF

Easy run after nursing a hangover most of the day.  Saw an orangutang at the zoo!

Treadmill

25 mph sustained winds so a bit on the tread.

Tread, last day of easy then the next 14 weeks will be geared towards Bahstan!

to grams house

On the tred.

Run before flying back to Utah.

Doing some errands in my trail runners.

Workout at the oval, 4 by 1600 with the Alta kids.  Best thing to say about it is that I finished, very unevenly paced.  505, 518, 514, 510.

Postponed the run this morning to 11:30 to avoid the worst of the bitter cold.  Andrea, Allie, Colin, Jake and Rob Murphy all showed up. It was a great call, sun and no wind made it pretty tolerable.  First half was running around the neighborhoods by Highland then loops of Sugarhouse, met Bill the East coach and he joined us for the last few laps.

Very cold, so I headed to the fieldhouse.  Knocked out 8 there, then back home.

Workout day, third hardish effort in four days and feeling it.Went to the fieldhouse since there's few options available right now.  Did a little jog in the fieldhouse to get sufficiently warmed up, and did plyos then it was into the workout 3 by 2 mile with 800 jog inbetween.  First one was 11:05 (5:30, 5:35) second 11:18 (5:35, 5:43) and 11:22 (5:40, 5:42). Saw about the same drop off between miles one and two, and after finishing the second and third intervals felt like I could barely breathe.  Most likely a side effect of still getting into the swing of altitude again.  Shuffled through the cool down and run home, didn't feel much faster than a walk. I'm happy with the results and will be taking tomorrow eaaasssssyyyyy.

Easy day at the fieldhouse, I need to get outside tomorrow to mix it up.  Thinking some kind of fartlek workout.  There were some guys running then doing some of the worst push-ups I have ever seen.  Made me fear for their backs.

So I'm awesome and managed to tweak my knee playing paintball.  Yesterday it was feeling pretty not great so I took the day off, today it was sore for about the first half mile.  Hopefully it was just a strain and will be gone on its own soon.  Got outside today to help too, by staying away from sharp curves.  So I did 4 miles on my normal tempo loop 5:50, 5:34, 5:47, 5:31.  Lost a few seconds on the last mile due to unplowed sidewalks by the capitol.  Was planning on doing it again, but the turrible air swayed my decision to fartlek intervals, knocked ten out before the end.

This is the worst time of the year, really important for training.  But super unhealthy to do it outside.  Looking at the forecast the conditions will be sticking around till at least next Sunday when there may be a storm.  Everyone who got out of town for St. George looks even smarter than usual.  Good luck down there.

Nice run with Chad, Collin, Fritz and Adam (new ones keep popping up all over).  Pretty chilly out, and still polluted but once I got out there I got into a nice groove.

Nice run with Fritz, Collin, John, and Nate.  Still very cold out, and ended up with icicles on my eyebrows by the end.  Couple miles around 6:30 thrown in there.

Fieldhouse run (I think there's going to be a lot of these this week, with 6 striders at the end to mix it up.  

Sabres won yesterday, and play again tonight. I love hockey!  Also saw a fellow Buffalo fan at the fieldhouse.

Planning on a Oval workout tomorrow morning should anyone be interested in joining.

Tried to go to the Oval for a workout, but it was closed for Speedskating all week.  If only the website had highlighted that fact before I drove out to Kearns.  I guess I'll go the Utah Fieldhouse later today. 

Yesterday on my run I watched a news truck drive by and thought to myself "it would be cool if they stopped and interviewed me about running during the inversion." Then I saw the truck pull over and the camera guy set up, the reporter asked me to stop and I talked about running outside during this muck.  Then I left and the camera guy ran behind me to get a nice shot of me running away. 

Facebook link to the Video

Well I headed down to the fieldhouse to knock out an 8 mile tempo, did 2.5 up with the jog to the FH and another mile on the track. Did a set of plyos then jumped into it.  Definitely not easy, but by the end of the 8th mile felt like I could have made it another mile if needed.  First mile was 5:53, then steady to slightly faster where the last two miles were at 5:45 pace (didn't get exact splits).  For a total of 46:27, felt good about the workout especially in the tight confines of the indoor track and a bit of a cough from all the crap in the air.

Another fieldhouse run, getting very antsy about the storm rolling in tonight.  Hopefully it clears out some of the stuff, and will warm us up a little.  Was considering a double, but after slogging through 8 miles (62 minutes vs. 46:30 yesterday) makes me reconsider especially with all the garbage out there.  I'm starting to develop a cough that I think is inversion related, ugh.

Yesterday was a day off, due to an Ice storm, poor air quality, inversion cough, and hurt knee.  Felt better today so after letting thing thawed out put in some miles at the fieldhouse.  Race tomorrow.

Was looking forward to this race before my cough came back in full force.  But I was going to get out and run anyway.  Warmed up with Fritz then got ready to race.  Felt crappy the whole race, and struggled to breathe well, still managed a 5:05 then 5:25 and a 5:30 and finished 5th overall, 15 seconds off my best time at the winter series so it's a good start.  Cooled down another 4.5 with Adam and Fritz.

Up to PC to escape the remnants of the inversion with John, Fritz, Bill, Chris (E. High runner) and his sister.  Did a huge loop out from Newpark to downtown PC then jumped on the rail trail and then hit the frontage road that took us back.  I declined to do the extra half mile because of my wonderful cough, and the goal is to get in a long tempo on Tuesday.  

The inversion is dead, yay!

Well got up on Monday and felt pretty terrible.  Tuesday was better but the cough was still nagging so I took both days off to try and get back into it.  Finally forced myself out today with the trail shoes on to give some semblance of traction.  Went ok, definitely slow going in parts and the cough was still hanging around.  I think plan for the rest of the week will just be getting in as many miles as I can manage and possibly throwing something hard in on Saturday if I'm on the up and up.