LineUpAndWait

20 weeks until the Ogden Marathon.  After St. George I took it easy and just tried to do the bare minimum to keep my weight in check.  Usually  only 10 -15 miles per week.  Now it's time to get back into a training cycle.  New year, new goals.  I should update my profile.

Day 1 of week 1:       6 miles outside.  Nice day. Clean air. Weight: 189 lbs.

8:25 / 8:39 / 8:38 / 8:27 / 8:18 / 8:28  AP: 8:29

Outside run. Nice weather. AP: 8:41

 8:48 / 8:39 / 8:43 / 8:32

Four very uninspired miles on the treadmill.

Treadmill

Very cold to start (low 20s) but very nice once I warmed up.  AP 8:39

8:46 / 8:58 / 8:34 / 8:37 / 8:39 / 8:19

Only planned on 5 or 6.  The pace was slow but this was my longest run in 3 months.  Very windy but warm.  AP: 8:51

8:37 / 8:42 / 8:55 / 9:07 / 8:59 / 8:53 / 9:09 / 8:44 / 8:08 last .46

Treadmill

Treadmill

First run of more than 10 miles in a long time.  Legs felt heavy the whole run.  Pace was really slow but I kept plugging away.  Good fat burning miles anyway.

AP 9:04

9:27 / 9:02 / 9:10 / 9:01 / 8:58 / 9:06 / 9:07 / 9:08 / 9:05 / 8:49 / 8:46 pace last .58

Hill workout on the treadmill.  I've never had my treadmill on a 12 degree incline.  My head was only a few inches from my basement ceiling.

Treadmill AP  8:25 1% incline.

Treadmill again. AP 8:49

Tempo run on TM.  Worked up to a 7 m/m. Held that pace for almost a mile then backed off to an 8 m/m.

TM..........

First time this year to run the old loop from the house to Harmons, up Bangerter to the PRT, then back to the park, then the new trail to Fort St. Talk about a run on sentence.

The goal is to run this once a week and each time go further up Bangerter towards Suncrest while trying to keep the pace on the uphill sections under a 9 m/m.  Didn't quite do that today.

8:35 / 8:34 / 9:11 / 9:17 / 8:47 / 8:37 / 8:33 / 8:28  AP 8:45 

Hill workout on the treadmill.  Mostly 6 percent grade with a max grade of 10 percent but only for a minute on two separate occasions.  A real sweatfest.

TM