PV = nRT

prov millville loop in my new nike frees. I forgot to wear my calf supports, my other calf (right one) was giving me a twinge of pain, I rolled it hard with the stick and stretched it heavily after the run and iced it.

After carefully examining the nike free I have decided it is basically just a running shoe with some horizontal and vertical grooves carved in the bottom to make it more flexible. I figure I could take any pair of shoes and do the same thing with a circular saw by notching out the bottom. When I get bored I will take an old pair of cushioned trainers and try this out.

8.5 miles 7:35 pace

4 x 1 mile intervals on a 1 mile course I mapped out on east bench by lundstrom park. really tough workout, my legs were just dead, no zip at all. don't know why. ran as hard as I could and managed 5:59, 5:53, 6:09 and 5:57. I will call them threshold miles but they felt like VO2max.

thought I ran 10 miles USU to north logan on this route but my watch said 1:10:36 when I got back, and I couldn't have been running 7 minute miles. So maybe I inadvertently short cut the sunset drive loop on the out and/or back? that would only knock 0.242 miles off though if I missed it both ways. So I guess I was just running faster than I thought? I'll call it 9.75 miles 7:14 pace. weird.

water running 51 boring minutes. fingers still numb.

easy four with some strides

shamrock shuffle in Smithfield (course here), another 5K tune up. Paul wrote a nice description of the race and course, if you are interested refer to his report with the details. The initial uphill actually didn't feel that bad as i took it really easy, hitting the top at a maybe 6:30 pace. then I let it rip over the downhill, then struggled a bit on the last mile gradual uphill back to Skyview.  Didn't bother to keep track of splits. 18:35 overall, that is three seconds faster than freeze your buns 5K on a tougher course. good enough for now anyway. very well put on race, cache sun and snow do a great job. I am running all their races this year.

ran a cooldown with Paul and Dave just in time for the big storm out of the north. I didn't complain too much at the time but i felt like crap. very cold and my right calf hurt.

Dropped Dave at skyview and tortured myself with another 1.5 in the storm to get to 13.5. wanted 14-15 but wasn't in the mood.

Dave taught me how to program my garmin to take automatic mile splits. I thought I had to do it manually. I guess I should read the manual sometime. maybe I can find out how to get the little running buddy to work if I play enough with this thing.