I can do it. I will do it NINE times!

Mile warmup, then mile time-trial on the track - 5:29. Two mile cooldown with Vanessa. Hamstring was not good on the warmup and time-trial, but ok-ish on the cooldown. Exercises and ice when I got home. (K 27.5) (V 16.2)

Pretty good run today, I figured out that if I run on flat ground and don't go super fast my hamstring stays reasonably happy. So I ran around the neighborhoods behind the dorm for 40 minutes this afternoon. A little bit later I ran down to the weight room for our weight circut. A tad sore from the weights, but hopefully it's just making me stronger! (K 32.5)

North from the track, out 20 minutes then back at "6:30-7:00/mi pace." Ha! Our pacers on the way back were a bit on the fast side, since we got back in 15:30 (~6:20/mi pace). The first while went  surprisingly well, but the last half-mile or so I probably should've toned it down a bit. Blah. And then it exploded again! (K 37.4)

Ran from my dorm to the outdoor track, walked to the indoor track, then after everyone had finished their 4x800 relay there, we all ran to the weight room from the indoor track for weights. (K 39)

Warmed up with the team, feeling pretty nervous for the workout today, but it turned out to be not nearly as hard as I was expecting. Coach gave us a pace for our 400's (1:31 for me) and told us to do as many as we could with as much recovery time as we wanted. Eeek! But it turned out he meant as many as we could do in a half-hour. No probalo! Justine and I buddied up and started off doing them with 60 sec recovery. We did our first 7 or 8 that way and they were so easy, and too fast to boot . Then we started gradually cutting down our recovery time so we could get more in - we ended up with 13 and a half total. Times were 1:27, 1:28, 1:30, 1:29, 1:28, 1:29, 1:28, 1:28, 1:28, 1:27, 1:26, 1:27, 1:27 and 0:43 for 200m. Not bad at all! It felt really easy and my legs felt surprisingly good. Nice way to end out the week. (K 41.6) (M spike 3.4)

Plotted out a perfect 60-minute loop: down 12th east and onto the canyon road, then on the canal trail until it ends, on 6th east until 14th north, then up that until the canal trail, on that until Lundstrom park, then down onto 16th east and back to the dorm. Overall the run went pretty well, legs a bit sore and hamstring a bit worse than yesterday, but the running came easy and was relaxing for the most part. Plus, the weather was great and the snow is almost all gone! 7:52/mi avg. (K 49.3)

I didn't really feel like running in the snow today, so I braved the treadmill instead. It wasn't quite as bad as I'd expected, but that's not saying much. Started off just doing an easy run, but decided to do this week's tempo workout during it instead: 20 minutes at 3.5 pace during a 6-10 miler. So, after 4.5 miles at ~7:40/mi, I ran ~6:40/mi pace for the tempo and ~8:00/mi for the cooldown.  Not awful I guess, though I think that the treadmill isn't good on my hamstring. Like I need more incentive to NOT run on the treadmill... ha! (K 57.8)

A bit chilly out on the run this afternoon, but tolerable I guess. Did another of my handy dandy 1-hour runs and had some fun running along the Bonneville trail for part of it. I realized that if you ignore how cold and wet and annoying snow is, it's actually really pretty in the sunshine. It's sparkly! Only one more final (tomorrow), then I'll be headed home to sunny St. George soon... yay! (K 65.3)

Got quite the runaround trying to get my run in tonight. First I went and ran on the Lundstrom's treadmill for 2.6 miles, but then they closed. Some RA told me to check if Merrill Hall (way across campus) was open since they have a exercise room. So I ran .7 miles there wearing only shorts and a t-shirt and it was 28 degrees! On the treadmill there, I did a silly "fitness test" that ended up stopping because my heart rate was too low for the "workout" I was doing. Good times. After that, I finally forced myself to do another half-hour of real running on it and got in 3.8 miles. Then I did another literal "cool down" run back to my dorm in the freezy cold. Yay adventures. Moral of the story is don't wait until 9:30 pm to start the run. And eat less candy. (K 73.6)

Warm-up then 8x400 at 1:22. First one was slow, then they were good. (I'll put up times later.) Then a cool-down. (M spike 5.4)

In the evening I went on a bit of a frustration run. It was cold, but good. (K 80.3)

Easy run with Jonny once I got back to St. George! Yay for not-quite-so-cold weather! Calves are kinda sore from yesterday. Eeew. (K 85.8)

Met up with the SG crew for a trail run around the Bear Claw and Stucki Springs trails. Ran the first half with Holt and Clyde, then I got feeling really thrashed and sick, so I slowed up and joined Logan and Steve. Note to self: next time Clyde picks the course, run by myself. Okay, it wasn't quite that bad, but close! (K 99.6)

Freezy freezy cold River run in the snow with Holt, Austin and Kimzey. The first half wasn't too bad, but once we got running into the wind, it was awful. I almost died. Curse snow and cold weather. Fun to run with the boyos though! (K 107.6)

Speed workout on the PV track this afternoon. Warmed up on AC with some high school peeps, then did 4x1000s at 4:00 GP. Really easy. Jonny and bro-in-law Dave joined me and we just cruised and chatted for most of them. 3:57, 3:57, 3:58, 3:47. On the last 200m of the last rep, Dave and I full-out sprinted and he beat me easily. Dern! After the workout, I ran a 3.5 mile cooldown toward home. Nice weather, nice workout. (K 114.1) (M spike 7.9)

Bloomington loop from home this afternoon. First mile and a half, Dave and Jon joined me, then I was on my own with the snow that started a little ways into the run. Yuk. My face got plastered with it, especially when I did my 6x2:00 push sections. Distances were .33, .3, .31, .31, .3, and .31. Legs got feeling a bit fatigued from yesterday just a couple reps into the workout, but I figured I'd just get it over with. Got home drenched and freezing. I'm sick of snow. (K 122.8)

Club run tonight. We took it easy down the river trail a few miles and back. James and I did the DI loop to add a couple more after. Knee's still feeling kinda odd. Fun run all in all. (K 130.6)

Easy South Bloomington Hills loop with a Ft. Pierce loop tacked onto the end. Again, Dave and Jonny made for some fun company. Really a nice recovery run today. (K 136.7) 

Blah. I waited way too long to get out and on my run, so it was cold and dark and not-so-fun. And I slacked off and didn't get more miles this week than last. Ah well, life happens. (K 147.8)

Treadmilling miles tonight at the Holiday Inn! The Princess Bride was on TV which made for slightly less boredom than usual for that much time on a treadmill. Ran between 7:30/mi and 8:00/mi pace for almost all of the run, picked it up to 6:00/mi pace for the last 400m. Not bad. (K 156.8)

AZ out-and-back with 5x5:00 push sections at 3.5 with 2:00 recovery. Distances for them were .74, .74, .74, .74, .75 - nice and consistent and not too tough. Weather was awesome. Knee was a bit touchy on the way back. Then some ultimate frisbee. Good times. (K 165)

Backwards Washington Fields loop with a couple loop extensions at the end. Apparently, I have the suckiest luck with snow. Two miles  in, it started snowing and froze me to death. I'm proud of myself for finishing the run though, since I had 3 different people offer to take me home. Frozen face and all, I made it home alive and glad I finished. The snow does make me run faster - though whether that's a good thing or a bad thing, I dunno. Avg. 7:35/mi. (K 173.8)

MERRY CHRISTMAS!

Dragged myself out of the house to do my speed workout for the week. Dogpound warmup, then 8x400 in the rain. Tabasco breakfast sausage didn't agree with me running and made for a very sucky workout. No specified GP, but I figured I'd try for a bit under 1:20's. Times were 1:22, 1:18, 1:19, 1:19, 1:19, 1:18, 1:17, 1:16. Not the greatest, but I managed to keep my breakfast down even with some dry heaves between reps. After, I did AC for a cooldown and got soaked. Glad it's done. (K 180.8) (M spike 9.9)

New 8-mile loop - Larkspur trailhead to River Road to 700 S to Main to Hilton Drive trail and back on the Vermillion trail. No watch, just went out and enjoyed the amazing weather. First time I've run in only a t-shirt in what seems like forever! (K 188.8)

Got up early to run down in St. George before heading up to Salt Lake for two days. Did most of the Painter's half marathon course from my house, just shortened it a bit so I could get home in time to pack and head out. 'Twas a bit chilly out, but I overdressed, so it wasn't too bad. 7:50/mi avg. Definitely wore me out. (K 201.8)

Yay for awesome weather! It was absolutely perfect out: 48 degrees, a little breeze, bright and sunny. Did the AZ out-and-back for my 'push' run. Warmed up 15 minutes then did 8 x 3:00 push sections at 4 with 2:00 jog recoveries between. Distances were .48, .47, .48, .48, .48, .48, .48 and .49. Then a 15 minute cooldown back home. Pushes felt pretty good, knee was a bit sore on the last half. Haha, some twelve-year-old kid tried to flirt with me at one point. Awkward. Funny though! (K 211.3)

AP 9 miler. Ran a bit fast to make it home in time to leave for the bike ride with buddies. We biked the Green Valley loop - bad plan. The melted snow had turned the ENTIRE trail into a mud pit. So we ended up walking our bikes most of the way (stopping occasionally to scrape enough mud off for the wheels to still turn) and getting covered in mud. Quite the adventure. (K 220.6)

AC warmup - hit the police car for old times' sake - then did my speed workout for the week. 16x400 at 1:25 with 45 second recoveries. Times were 1:27, 1:24, 1:25, 1:24, 1:26, 1:26, 1:25, 1:26, 1:25, 1:25, 1:25, 1:25, 1:25, 1:24, 1:23 and 1:20. Felt surprisingly good for my record number of 400's done in one workout, though I didn't do them all that fast. Still, it was nice to not be totally dead at the end. After, I ran GS 4 to cool down. (K 227.6) (M spike 13.9)