Run RF

Well that was certainly a warm welcome to long runs again.  16 miles at what was 6:35/mile pace.  The CREW was an amazing group to run with and when most people pulled away I was glad to have Adam and Devra with me.  After I got back to the parking lot I added on another 2.5 miles easier (still under 7) to knock it over 16.

Same run as last Sunday but went on the front side by the bobsled junction.  Lots of people out on the trail, and minus some powerful gusts a great day to be out.  This time of year is great because the only people who mountain bike are actually good at it and know how to negotiate around hikers and runners.

Easy 1.4 down to the bar.

Met up with Collin, a poster on Letsrun for a nice run around Sugarhouse and Liberty Parks.  Always nice to meet up with a fellow engineering grad student for a run.

Workout day, started with the same tempo as last week first two miles were slower but the second two were quicker than Thursday so 5:58, 5:31, 5:37, 5:17.  Then 1 mile jog over to S. Temple and I St. for the Ledwith Hills of Death workout.  Pretty simple concept with three aves blocks up then one over and repeat until you get to the top of Terrace Hills Drive.  Very painful, even more so when you're running all out up hill look at your watch and see 9+/mile pace.  Then jog back home.

3.5 down and back from yoga. Not the hardest yoga class, but my legs definetly felt tired in all those squats and other lunge poses.

Easy city creek canyon run, feeling the effects of yesterday.

On a good note I just found out my alma mater is hosting an indoor meet 12/29, so time to throw down a few speed sessions and jump in the 5k.

Wanted to hit the track today, but legs weren't feeling it so I did a fartlek in the aves instead.  Managed 16 ups, so got the spirit of the workout in.

3.8 down to yoga and back.  Struggled today, all the work the last few days is catching up.  But EASY EASY run tomorrow to prep for long run of doom.

So easy today meant jog over to fieldhouse, 5 miles while listening to tunes then jog back home.  Gotta prep for long run tomorrow!

Another run with the CREW, probably somewhere between 25-30 people there today.  Great run with an average pace right at 6:33/mile.  Only the first mile was over seven and I even had one thrown in there under six!  Probably could have made it the full 20, but taking smart steps in getting back into it and a 15 mile jump was good enough from last week.  Now time for some relaxing and beers.

Day of "rest"

Sugarhouse and liberty park run, added on in Sugarhouse park since I couldn't run the perimeter.  

Well due to icy conditions workout choices were limited, so I ended up going to the fieldhouse at the U to throw down form 400's.  I needed both the speedwork and the experience of running in tight quarters before my reemergence on the indoor scene.  Since the track is 207 meters long I don't know if I ran exactly 400, but it was close.  I didn't bother to bring a watch and just ran 16 400's on feel.  And it felt tough, but got through it and very slowly jogged home after.  Felt pretty good about the workout, and I'm glad I didn't time it since I would have been disappointed as I haven't run on a track in months. 

Seacrest out!

3.5 to yoga and back, easier class than normal which was much obliged after this morning.

Very tired from all the activities yesterday, so I took today slooow.  1:20 for the time, felt tired but hey there's cookies tonight!

Well, having a cough makes sleeping a lot tougher.  But I drove down to Sugarhouse for my 2 by 3 mile tempo workout since 4 miles is a bit too far for a warm up.  Jogged 2 miles then got right into it, miles were 5:47, 5:42, 5:43 then a .5 mile jog and the next one in 5:52, 5:43, 5:41.  I was very happy with these especially since I was hacking up a lung before and after and a little bit during.  Hopefully I can kick this cough quick since it's super annoying to run with.

3.8 to yoga and back, with a detour to Del Taco for some tasty burritos.

Seacrest out!

Easy run to Sugarhouse and Liberty park, quite tired.

Long run with a very diminished crew, lots of snow and hills.  But it was a good experience regardless of the frozen limbs endured after.  By my watch we had a 5:48 thrown in there towards the end.

Pretty tired from the antics the night before and 20 in the snow the day before.

Was going to try to do a workout, but the accumulated fatigue from the last few weeks convinced me otherwise.  This week I'll probably only do a workout on Wednesday (back in NY) and a long run with some fast stuff at the end on Saturday.

Run before my flight back to NY, running in city creek is pretty spooky before the sun comes up.  I felt great especially since it was 6am.

Peace out SLC till 2013, or if the world ends on Friday, forever.

About a nice a day in Buffalo as I will see. So I ended up doing 6 by 1 mile with 400 jog between through the neighborhoods.  2 mile warm up/1.75 cool down.  My miles were 5:45, 5:35, 5:31, 5:31, 5:29, 5:30.  The first one was a long gradual uphill while the others were pretty much flat, so they all come in around together.  I'm pretty happy an if I can put in a few more workouts like these during my break I will be ready to roll once I'm back in SLC.

Well last run in before the big storm, only windy out today. Tomorrow will be WINDY! with gusts up to 50 mph so it's going to be tricky to find a good window to get in a long run without putting myself in mortal danger. Sunday looks a bit more promising. Luckily my parents bought a nice new treadmill for the house which will make running indoors a little more tolerable. As for the run today it went well, solidly under 7 minute pace thanks to sea level.

Last day on earth, still gotta get your miles in!

5.7 in the morning before lunch with gram.

4.3 ran around then to gram's house to pick her up. Fun snow out!

Long run day, windy out but with much less snow that originally predicted.  Met Joey Whelan at the bar and planned to meet up and run today.  He is quite a bit faster than me so long run was nice and quick, just like back in SLC.  Made it through unfortunately no sub-6 miles but we were close on a few.

My legs hurt a lot after Saturday run, so I took er easy yesterday.  Knocked out 11 with Joe Whelan, much easier pace and felt good out there.  Descent weather for back home.

On the tread before dinner.

On the treadmill

Treadmill

Treadmill

Made the sketchy drive up to Rochester and jumped in the 5k, knew two of the other guys in the race so I figured with the shape I was in I was running for third. First mile was in 5:02 so a few seconds quick from 16 flat shape. By this time I already had a blister on the bottom of my foot so that may have been part of the slow down the rest of the race. Its a good start, and hopefully I will be comfortably under 16 by the winter series. A bunch of running between that and the 4 by 4, ran a comical 64 on sore and tired legs. Miss the days of HS when I could drop a 54.

The track had much tighter turns than I remember.

Run with my old teammates as soon as I got into DC, from Columbia heights to the Key Bridge.