Every Run is a Great Run!

Another frosty morning run. Went a little over 10K with Kim. Ave pace around 10:00. Afterward went about 4 more solo. Ave pace 8:20. 

Day off today so heading off shortly to Canyons so boys can can snowboard then Kim and I and the girls are heading to Midway Homestead resort for a swim in "The Crater" hot springs. I was feeling a little dead-legged today so perhaps a dip in the Crater will be just what we need. 

AM - Semi-eventful morning run this morning. Temps still chilly, huge moon, a bit on the breezy side at times. I went 2 miles solo then went to meet Kim for 6 more miles. She had gotten a little further along than I was expecting so she surprised me a bit when I saw her and realized it was her in the dark. She hollered to me and as I turned to her I hit a patch of black ice and went down pretty hard on my right hip! Kim says I did it very gracefully however. I thought I was going to be hurting but I felt pretty good throughout the run and also as I'm writing this. We'll see how tomorrow feels.

Actually ended up being a pretty nice run. With the haze it made the morning moonset both eerie yet spectacular as we watched the blood-red moon set behind the West mountains.

Late AM - Did a few treadmill miles plus my typical circuit/weights cross-train routine. Don't seem to be any worse for the wear from my biffing it this morning.

Tempo run day. Ran on Kuhni road just before Noon. Did 3 mile warmup with some striders, then 5 miles tempo, then 2 miles cooldown. I sure can't seem to pull off a really good tempo run since before the Painters 1/2 (unless I count the SLCTC 10K race). At least I didn't do what I've done the last couple weeks and bag the workout early. I vowed to run whatever pace I had to so I could at least finish the full 5 miles. Was hoping to average around 6:30 but my legs didn't want to go that fast today and I had to be content averaging 6:40. Also got a bit of upset stomach toward the end. I need to figure out for these noon tempos what exactly is the best thing to eat for breakfast so I can focus on the "run" without worrying about the "runs".

I suppose if I'm looking for excuses I could say that my right hip and shoulder are a bit sore from my spill yesterday. Also I was a bit underdressed today and couldn't seem to get as warm as I would have liked to have been. And even though I ran an out-and-back route I SWEAR I had a headwind the entire way (it was probably slightly uphill the whole way too! :)) Oh well I've been through these little mini-slumps many times before and usually things turn around after a bit of patience. Every run is a GREAT run!

Splits today were 6:35, 6:41, 6:37, 6:43, 6:39.

AM: Went 2 miles solo then met up with Kim with plans to go 6 more. Unfortunately Kim was fighting an infection and that in combination with some meds on an empty stomach made for a not so good run for Kim and she had to end the run early. I felt bad for her I hope things go OK for her at work today and perhaps if she's wanting to get some more miles it will work in the afternoon.

Kind of a peaceful morning with the snow falling lightly. Temperatures warmer than they've been for a while for the AM hours. Legs feeling kind of dead after the tempo run yesterday. I'll plan on taking it real easy today and tomorrow so hopefully the legs will be ready to go Saturday. Planning another progression run like last week but this time going 16 miles rather than 14.  Planning 2-3 more miles later today, perhaps of the crosstrain variety.

Late AM: Treadmill + Circuit/Weights = 3 more miles.

Went out with Paul just before noon and ran a loop out towards Seven Peaks via the hilly roads and then back along State street and nearby sideroads. It was a bit rainy/slushy when we started but ended up not being too wet for most of the run. A lot better than the treadmill in my book. We kept the pace pretty nice and easy and had a good chat. It was nice to have some company, I haven't run with any of "the guys" for a while. Ave pace 8:49.

Foggy, misty morning run. Temps were relatively mild (mid 30s) and the wind/rain behaved so not too bad of conditions for a February morning run. Got in a few miles with Kim (sorry Kim that you didn't have such a great run today) then finished off the progression run solo. Didn't see any elk today but did finally see that rare and mysterious creature/runner from Salem and the blog known as Clay! It was nice to finally actually meet you Clay and shake your hand! 

The progression run was hard at the end like it's supposed to be but I was pleased I was able to hold the 6:30 pace or better for the final 2 miles. Much better than last week, mainly due to the warmer temperatures I think.

Splits for first 16 miles were as follows: 10:20, 10:05,  10:29, 8:28, 9:00, 8:36, 8:04, 8:13, 7:57, 7:53, 7:28, 7:30, 7:05, 6:56, 6:32, 6:26.