PV = nRT

I ran part of this North Logan-Hyde park canal trail Paul keeps advertising. Started at 3100 north and ran to 600  south in Hyde park and back. didn't wear a GPS watch so I kind of gmapped it. Looks like about 2.75 miles out and back.  good trail, but a little rough in spots, especially since I was wearing the five fingers. 43:30 so about a 7:54 pace I guess. PM 2.5 about 16.

USU BST loop 7:54 average

USU to GC 7:46 average pace

a providence millville loop from my house in the snow. tough hill on 100 east. cold wind. still feel wiped out and tired, have no pep in my legs. 7:52 average.

USU to green canyon. outside in the cold wind. actually wasn't that bad. now I am working furiously on a new talk for my lecture at the West Coast Bacterial Physiologists meeting on Friday in Carmel. And I have two finals Wednesday and have to get my grades in before leaving. Time is a valuable commodity right now. anyway I hope it is freezing cold here this weekend and nice in Monterey.

snowy and slippery. 7:36 pace

cold. bad air. only solution, the dreaded track. ran about 10 strides and varied the pace just to stay sane. worked well in the five fingers. I will bring them to California to run in the rain on the beach and coast trails.

I am at the Asilomar conference grounds in Pacific grove. it was 10 below when I left Logan this morning and 60 when I arrived here. ha ha ha. intermittent rain but hasn't rained on my runs. again ha ha ha. ran 6.5 from Asilomar to almost Monterey 7:18 pace. along the coast. nice clean air, warm. again ha ha ha

today I ran from Asilomar along 17 mile drive toward Carmel on the pedestrian dirt trails that wind along the coast.incredibly scenic, this is paradise. perfect weather just a little windy. I hear it is snowing and cold in Utah. ha ha ha. 9.3 miles 7:35 pace

back to reality. at least the air is clear. USU to GC 7.1 miles 7:43

prov millville home loop slow

treadmill, yuck. 4 x 0.5 miles at 6 minute pace just for something to do.waiting for good air again. did the "intervals" in the five fingers. I don't likethe five fingers on the treadmill- too much traction from the rubber on rubber. the soles were hot and my feet hurt. 

provo river trail, up to where tkey have it closed. kind of icey in spots.

My left foot and shin are giving me a little trouble, so I think it is time to cut back, do a lot of PT  stretching/strengthening stuff and cross training, and try to recover for the spring. This is a good chance to try to strengthen my hip, calf, and foot I guess. I still think that the five fingers and minimal shoes are still the best way to strengthen the foot and shin, so will run mostly in those while doing some cross training. The winter inversion is sapping my motivational level for running outdoors anyway. Maybe I will do some water running Monday.

was going to water run but forgot a swimsuit. then I thought about the elliptical and spinner bike. but them I found Carol R. running laps in the indoor track so just joined her for five miles, two of them in five fingers. ran 8 100 yard strides just to break up the monotony. a bunch of people decided today would be a nice day to play indoor cricket on the indoor track in the fieldhouse so we had lots of fun dodging them. I guess it is really a track/cricket field.

43 minutes of water running. whee

San Marcos CA pedestrian/equistraian trail system, packed dirt, absolutely perfect for the five fingers. did 5.1 miles inthe fives, then switched into shoes for 2.4 more putting in about 6 strides. averaged 7:10 for the workout.

sixty degrees at 9AM, sunny, beautiful clear air, lots of oxygen. running at 7:10 pace here feels like 7:45 pace in Logan.

well, the kids were all preoccupied with new video games so I took off and went to explore Daley ranch again. Last December I went in from Cougar pass, big mistake, huge nasty uphill climb, too much for me. so this year I tried going on from Valley center road first. nope, another mistake, still a killer climb and I had to give up after 1.3 miles and go back. So then I drove to the main entrance on La Honda drive. I should have done that to start with. After a 0.4 mile steep uphill climb up an asphalt access road  the nice level soft dirt trails began on a fairly level high plateau and there was some incredible trail running with amazing scenery. I did the middle pond/east ridge/jack creek meadow loop. a great run, anyone coming to the San Diego area should do this one for sure. and lots of harder technical stuff for true trail runners. ran about a 9:05 average including the nasty nasty hill I did on castillo trail to start.

San Marcos pedestrian/equistrian trails. 0.9 mile warmup, then 5 mile tempo at 6:30 average pace. then 0.46 mile cooldown.

five fingers 6.5 miles. was a little warm for running, 66 degrees. fortunately there was a nice breeze coming in from the ocean, and shade from the foliage on portions of the packed dirt trails here in San Marcos. 7:27 average

Daley ranch, Escondido CA. started out going out the jack creek meadow loop. took a couple side trails to explore a bit. exited the park on the north end and found a house overlooking it that I would like to buy and live in. But I am guessing it is a few million out of my price range. ran back into the park and greeted a few coyotes. then turned onto the sage trail, started to follow it with no idea where it was going, not carrying a map. hmmm... kept going, and going... made some turns, ended up at Dixon lake, had no map so had no idea where I was. drank my first 6 ounces of water, I was smart enough to carry two fuel belt bottles.... then followed some single track trails around the lake, picked up a road, and found the entrance to the park about a half mile away. ha ha ha what good planning! here is the gmap of my adventure trail run. now I know my way around daley ranch in any event. 10.1 miles 8:38 average pace

8 x about 0.25 miles on dirt pedestiran trails, averaging about 80 seconds but slower on the first one.

6.5 miles San Marcos in five fingers 7:21 average. got up to 75 today.