"I don't really need a duck"

6:00 pm - 8.55 TM miles @ 1.5% incline @ 7:01 pace - 60:00 -  This will be my last planned run on a treadmill (at least in Crocs).  Apparently my feet do different things on the treadmill and I ended up with three blisters on my right foot and one on my left.

Noon - 4.0 miles @ 6:56 pace - 27:43.54 - I could handle this afternoon weather year round (tech-t, sleeves, and shorts).  Once the blisters warmed up it was all good.

Head-ache - no night run

Noon - 4.0 miles @ 6:30 pace - 25:59.36 - My body wanted faster so I gave it a run.  I did a one mile pick-up after 2.25 miles (88, 86, 86, 87 (5:47)) and took the last 0.75 easy.  The weather was fantastic again and the legs responded well. 

Noon - 4 miles

Noon - 4.0 miles @ 6:57 pace - 27:46.66

10:46 pm - 7.25 miles @ 7:36 pace - 55:06.01 - Between life, stupid blisters and just being lazy my running has been pretty weak over the last week.  Time to get back on track and get a good run up for Ogden in May.

Noon - 4.0 miles @ 6:42 pace - 26:51.46 - There were actually a few runners out on my portion of the parkway today.  The north wind was a little chilly.

Noon - 4.0 miles @ 7:07 pace - 28:31.91 - Nice and slow

10:44 pm - 7.25 miles @ 7:25 pace - 53:45.88 - I almost talked myself out of running tonight because my stomache has been a bit out of sorts this evening but I went anyways.  It was cold (19 deg and a little wind out of the northwest) but the sky was beautiful and clear with a bright half moon.  My stomache wasn't to happy towards the end but nothing severe.

Noon - 4.0 miles @ 6:56 pace - 27:45.30 - Relatively warm (33 deg).  This was a degressive run 6:50, 6:53, 6:57, 7:06 - yes, my legs were tired but I did get my Vitamin D for the day.

5:30 pm - 4.35 miles @ 7:04 pace - 30:36.26

Another traning run with Sasha.  I was tired going in and worse coming out.

Sleep.

Noon - 4.0 miles @ 7:01 pace - 28:06.6 - The southwest wind was certainly brisk.  There was a lot of snow on the parkway (could get interesting over the next week).

10:53 pm - 7.25 miles @ 7:22 pace - 53:30.48 - Not as cold as I thought it would be.

11:30 am - 4.0 miles @ 6:59 pace - 27:58.47 - My body is still getting back at me for being lazy the last three weeks.  I will happily take my lumps.

Noon - 4.0 miles @ 6:59 pace - 27:57.34 - Very warm with temps in the mid 40's.  My body is still dragging from lack enough sleep.

Noon - 4.0 miles @ 6:43 pace - 26:55.44 - My best feeling run of the week so far.  I have had a challenge juggling work and sleep this week so I haven't been geeting out on my night runs.  I think I am finally caught up and should have some normalcy for the next little while.  The weather outside was fantastic - little to no wind and warm (tech-t, sleeves and shorts).

4 pm - 7.25 miles @ 6:58 pace - 50:31.23 - I am loving this warm weather thing.

5:30 am - 16.0 miles @ low 7 to high 6 pace (my watch freaked out on me).  I met up with Dan (DragonVulture), Scott, Reed and Matt in Highland to tag along on there long run.  The weather was absolutely fantastic (tech-t, sleeves, light beanie, gloves and shorts and a jacket for about 8 miles) with mild temps, little to no wind and only a few sprinkles of rain.  The company was fantastic as well.  It turns out that Reed was my annoying watch guy for several miles at the Ogden Marathon.  I though he had some pace or heart rate envolope set that he couldn't stay within, but it turned out that his watch was overloaded with data and later in the race stoped working.  We had a good laugh about it and he wished he had been able to stay with me.  I believe our pace ranged anywhere from mid 7's to mid 6's with a few sharp uphills to keep it interesting.  It was a mental challenge for me to some degree not really knowing where we were, where we were headed and what we had left (besided garmin info) but that is where having good conversation with a good group of guys helps.  I was definately running out of gas the last 3 or 4 miles but I did my best to keep it strong and felt really good about the run overall considering my poor sleep pattern this week.  I look forward to running with these guys on Fridays and a few Saturdays a month.

Noon - 4.0 miles @ 7:00+ pace - 28:02.28.  My legs are still a bit tired from Saturdays run.  The SSW wind was a bit cold but nothing severe.

10:53 pm - 4.35 miles @ 7:23 pace - 32:07.40 - It was snowing a bit but was actually quite nice.

Noon - 4.0 miles @ 6:39 pace - 26:37.83 - I felt less tired today and I had a rabbit to try and catch.

11:10pm - 4.35 miles @ 7:18 pace - 31:49.04

Noon - 4.0 miles @ 6:41 pace - 26:46.32 - Warm (Tech-T, sleeves and shorts).  This was another unintentional marathon paced run.   I am definately having an improved week over last week

10:43pm - 7.25 miles @ 7:28 pace - 54:14.08 - A nice calm, cool night.

Noon - 4.0 miles @ 6:59 pace - 27:57.32 - Had a brisk SSW wind ushering in a new storm.

4:15pm - 7.25 miles @ 7:05 pace - 51:28.27 - I wet from head to toe by the end of this one.  It rained nearly the entire time but actually felt pretty ok.

5:30 pm - 4.35 miles @ 6:58 pace - 30:20.57 - Time to break in a new pair of Crocs.  My long second toes (especially on my left foot) are not going to like this.  This run was faster than I thought it was going to be.

7:30 am - 16.70 miles - A much more fantastic run with Sasha than two weeks ago (I have been more consistent with my training the last two weeks).  Dispite having a rather upset 2nd toe - and it being 18 deg to start - this run went rather well.  We started off the run with a 4+ mile jog up Provo Canyon and then started our tempo run (Sasha does 6 continuous - I do 4 total 1.5 - 0.25 rest - 1.0 - 0.25 rest - 1.5).  The first 1.5 went 83.62, 85.00, 83.22, 84.80, 85.45, 84.40 for a total of 8:26.29 and an average mile pace of 5:37.  The 1.0 (uphill and into a strong wind) went 97.14, 94.32, 97.98 and 98.15 for total of 6:27.35.  The second 1.5 went 84.24, 87.70, 87.83, 87.37, 87.38, and 87.67 for a total of 8:42.11 and an average mile pace of 5:48.  We jogged back to Sasha's house and did 6 more miles with the kids (one of which was at 6:52 pace with Benjamin).  As per usual this was done with zero fuel or hydration.  As a side note I do believe I will be losing a toe nail.

Noon - 4.0 miles @ 6:48 pace - 27:14.52 - A B-E-A Utiful day on the parkway.  Toe still buggin a little but coming along.

Noon - 4.0 miles @ 6:44 pace - 26:56.52 - My ankle was bugging me last night so I took the night off, but it felt just fine today.  I think it is just pains associated with breaking in a new pair of Crocs.  Another great weather day!

10:33pm - 7.25 miles @ 7:24 pace - 53:39.04 - A nice night run.