PV = nRT

mile marker 20 to 15 on the TOU course. But I missed the weird turn from the half marathon route that loops around the maverick, so shortcut the course by 0.3 miles on the way out. Amazing how easy it is to miss the turns going the wrong way. 9.7 miles in 1:11:35, so 7:22 average pace.

left foot hurts a little. right now I am going to treat it as a "run through it" annoyance. I'm doing most of my miles in five fingers and minimal shoes, hopefully I won't blow up my calves or achilles or get a stress fracture in the process.  I also took the sock liners out of my 790s to give my feet a little more room.

six miles on concrete/asphalt in the five fingers. once you get into it it actually feels pretty good. foot turnover about 195/minute. 7:50 average pace, USU towards green canyon. 

was planning on running the freeze your buns 5K race this Saturday but it has been put off to February 20. here is the links for this years sun and snow races:

air quality tanking.. slippery roads.. so I went indoors. 8 x 0.5 miles on indoor track with 220 recoveries:

2:52, 2:49, 2:54, 2:53, 2:57, 2:45

On the last lap some younger guy passed me when I had two laps to go. So I decided to run the last quarter mile at his faster pace which is how I stepped up the speed on the last interval. Good to have some company.

BF canyon hydroelectric park to marathon mile 3.  68 minutes.

foggy, cold, nasty air, little time, so I ran onthe indoor track. short intervals to work on speed, 8 x 220, about 38-39 seconds each in the five fingers.

My opinion is that five fingers are the PERFECT solution for short track intervals (200-1200 meters). the surface is just right, and with the forefoot landing you can really move. I think I can run faster in five fingers on the track than in shoes. I am going to run my next 5K in five fingers, on February 20.

BF canyon, hydroelectric park to the sign that says 4 miles to Hardware ranch. That is exactly four miles. Oh, and it is 0.45 miles from the park to mile marker 7 of the TOU course. Which means if you run from the park to the TOU start line it is exactly 14.9 miles round trip. Maybe I will do that with the guys tomorrow.

7:23 average pace.