PV = nRT

LC 7:29

North end of Bear Lake. 1.6 mile warmup at 7:46, then 4 x 1 mile cruise intervals with 2 minute recoveries. Goal was 6:09 per mile. First two were downwind in 6:06 and 6:06. Second two were opposite direction, upwind, 6:07 then lost steam with the wind and extra altitude and ran a 6:13 for the last one. But I guess they average out pretty close to what I intended though I wish I could have held pace for the last one. 2.3 mile cool down 7:55

east side of bear lake from north end going south. 7:45

north end bear lake, 25 degrees, foggy, 6000 feet elevation with no hills, no wind. goal: 2 miles MGP, 2.5 miles tempo, 2 miles MGP, no breaks between fast intervals.worked out pretty well:

1 mile 7:45

2 miles 6:44

2.5 miles 6:30

2 miles 6:42

1 mile 7:39

LC  7:40. 

finally some breathable air in this wretched little valley. My neighbor celebrated as he does every morning by idling/warming up his F350 diesel pickup for 30 minutes while he stays inside the house. Just the right time to make it toasty comfortable, wouldn't want to get in a cold cab you know.

Building my long runs about 0.5 miles a week... ran USU to Smithfield, 1600 east, down 3400 North, then north again. coming back up 3400 north is a tough uphill lasting forever.  7:39 overall pace. now 10 miles ahead of Cody on the year, we'll see how long it takes for him to overtake me again.

Got hit with 12 grants for NIH study section, due at 10 PM today. Got the last one submitted at 9:56. ha ha that's as close as it gets. Now I get to go to San Diego for three days as a "reward".

8.1 miles BF canyon 7:32. About 30 police cars, ambulances, fire trucks, and search and rescue vehicles went screaming by to hardware ranch area as I was coming down. I assume a snowmobile accident or someone lost. Hope it turned out OK, will watch for details on the news.

plan was 4 x 1 mile at 6:05. plan broke down fast. too tired, too much slush, chose a route with too many turns, 100% humidity with too many layers so I got exercise asthma, I needed albuterol bad after one interval and didn't have any with me.... lots of excuses. oh well. 6:04, 6:10, 6:07, 6:15. My next tempo run will be on Mission Bay in SD, that should cheer me up.

10 miles 7:31 USU east bench route

ha ha ha, here I am at the beautiful Catamaran Hotel and Spa on Mission Bay in San Diego. They gave me a nice suite on the 10th floor with a balcony overlooking the bay, pretty nice, I guess NIH hasn't suffered from the economy turndown yet. Ran 7 miles @ 6:26 with 1 mile warmup and 1 mile cooldown. It is easy to run fast at sea level. OK better look over some exciting grant proposals to get ready for "nerds R us" tomorrow.

5 @7:32 threw in 4 strides. mission bay.

looking out at mission bay from my 10th floor suite... not looking forward to heading back to cold nasty Utah in a few hours... and my in-laws house and the avacodo farm are just 30 minutes north of here in Calsbad and Valley Center....  I could just crash their place and leave my wife and kids to fend for themselves and return in April...

Oh well, I got up at 4:30 AM, yes 4:30 AM and punched out a 15.9 mile run. 7:24 pace, two gu gels, 14 oz water. Upside of running mission bay: nice trail system. downside: CONCRETE. my body does not like concrete.  well, gotta run to "nerds R us" aka NIH study section, what a blast.

lower millville-Prov- RH loop, from Don's auto. 5 strides. 7:38

10 degrees icy cold.  air quality good, 12.3.

pm 2.5 was above 30 this morning... my cutoff is 25... so I checked the weather conditions/forecast and noticed a nice east wind coming down BF canyon- so I ran there in nice clean air. Hyrum city park to Rock Creek sign is 12 miles RT. 7:37 pace.

10 7:39

Need some sort of tempo run today... roads look really icy and snowy... the question is- risk life and limb to run on the icy roads, or hit the little 220 yard indoor track and dodge PE kids, while trying to keep my sanity feeling like a hamster on it's little wheel running 64 mind-numbing laps...... I am going to have to think this one through a bit...... 

OK- Neal Legler called and agreed to pace me out on a 7-8 mile tempo. I thought I could hold a 6:26 pace like I did last week in San Diego. I thought wrong. Four miles in at 6:32 and I started getting fierce intestinal cramps. Had to stop at 5 miles having averaged 6:34. Rested a couple minutes and dragged out another 2.3 at 6:41. I told Neal to just leave me at that point so he could get his workout, we then met up and jogged an easy 1 mile back to campus.

The cramps... strange.... but then I did have baked beans for supper last night.. am wondering if that caused my trouble? Or the fact that I did the tempo after three days putting in 29 already, which is alot for me in 3 days... I guess I am just not ready for prime time.

5 miles @7:50 with five strides. If I can run 16.5 tomorrow I can hit 60 for the week.

ran the east side of Bear lake on cisco road, around the back side of the lake. what I didn't count on was the strong north wind. I am guessing it was a continuous 15+ mph wind, all I know is it felt like a brick wall for 8.25 miles. I parked my car half way through the route so I could refuel without carrying more than one 7 oz bottle. Ran the first 4.25 down wind, then turned north and ran continuous 8.25 into the wind, stopping for a a gu and water at the car and to pick up another 7 oz bottle. Turning back south for the last four was like heaven, I felt like I was being pushed all the way back to the car. But I paid for this run. big time. I am not sure I will ever run again. I am seriously traumatized. I don't think I am built for the long distances. 

16.5 at 7:38 average, probably faster than I should be running this kind of condition, but I just wanted to get through. Hit my goal of 60 for the week.

one gu, 14 oz cytomax, 8 oz water.

BF canyon, 4.5 up 7:55 4.5 down 7:15

trying to assess my options for running today...bad air quality... drizzly rain but no wind.... no time to go anywhere out of the inversion....  we need a 6-7 mph wind for one hour  to clear the air... will it come? the weather forecast is not clear... is the air indoor better than outdoors? I guess I can run the indoor track if I have to... but I really doubt the air in there is any better than outside.... well, I will grade enzymology exams for a couple hours and see what shakes out.. 

 OK, ran the indoor track, maybe the air is better in there, who knows? one mile warmup, 5  miles at 6:26, one mile cooldown.

I wanted a longer tempo today but that will have to do. just praying for the next storm to come and blow out the pollution for a few days.

USU to 3400 N, down the nasty hill, then out to 4400 E. That is 6.5 miles from Widtsoe building so 13 RT

Ran the first 11 at an overall 7:40. Then I kicked it up the last two miles and ran 6:41 for the last two.

Good air, finally.

Broke in a new pair of new balance after two years out of them; these 1062's seem a little bigger than the 1060s I had a couple years ago but I guess the extra toe room can't hurt on the long runs, which is all I plan on using these super-cushioned shoes for.

first day of interval running since last November and I was as rusty and out of shape as I expected 4x 0.5 miles and 4 x 0.25 miles with recoveries, on the street. I ran about 20-25 seconds slower on a per mile pace than I can do when training for a 10K so I definitely have some work to do. Results were:

0.51 miles, 5:48 pace
0.50 miles, 5:43 pace
0.51 miles, 5:44 pace
0.52 miles 5:43 pace
0.26 miles 5:26 pace
0.26 miles 5:46 pace
0.26 miles 5:28 pace
0.26 miles 5:45 pace

 2.6 miles warmup, 2.5 miles cooldown.

Did something to my inside left foot when I fell skiing Saturday and it is bugging me with a dull aching pain, especially on turns/lateral movement. I may have to take a day or two off and rest it... I checked with my coach, trainer, and sports  Dr. Paul and he provided sage and prompt advice as always, for the usual price. Will get it looked at if it doesn't improve. 

well, I should have rested my foot but I iced it last night, wrapped it, then wrapped it today and put in 5 easy miles. It felt better than yesterday. I think I must have strained it when I fell skiing last saturday. Well, I have to do probably 3 more ski days before the season ends at Beaver as we have season passes and go every Saturday. I thought about bagging the skiing, but then, I kind of have to go to take my seven year old twins on the lifts and make sure they don't get separated or lost on the runs, so if I have to injure myself skiing at the expense of running, I guess it is worth it in the grander scheme of things.
Need to get my foot looked at anyway, left foot is supinating bad based on wear patterns, consequence of really high rigid arches, a genetic curse from my father's side of the family- might need to look into orthotics as I am very susceptible to sprains and IT band injuries due to no natural foot cushioning.

5 @ 7:36 throwing in 5 strides

I am pretty sure I was not cut out to be a marathon runner.... after this gig is up I think I will take up monster truck shows and demolition derbies as my hobby.
And I am going to shred these sorry new balance shoes and just stick with mizuno and saucony from now on. 

16.7 miles @ 7:34, millville- LC via first dam