Turn your rut into a groove.

26.53

25.58

56.00

24.20

54.00

Swiss Days--23.54

8.22/mi

7.55,8.06,7.55/mi

7.50s/mi

57.00

3 miles at 24.00

4.57,5.08,5.06,4.55,4.54,4.52/km

am--sc single loop.

pm--cope loop w/ extra 1.5

My new goal is to hit double digit mileage 3 days a week. 

pm--loop around clary w/ graveyard trail.

am--sc double loop

pm--10 min. warm-up, sc to green valley along sunbrook. AT mile repeats, 3x low 8s/mile.

backward loop around clary.

pm--por el barrio.

am--around the hood for 6, picked up my wife and went 4 more.

am--6.25 sunbrook loop with GT. 

pm--7 loop around clary. 

pm--6.75 old swiss days extended. It was a little breezy.

pm--loop around clary with some AT mixed in. I'm not going to lie. It was hard, and my legs were tired.

am--5 sc double loop. Frizzin at first, but it felt good once I got going.

pm--5 over the river and through the woods to grandmother's house I went. After a few miles I got loose and was able to lengthen my stride. Got a few pairs of new Asics recently. Up to this point I've been a Nike guy, but everyone and their mom raves about Asics. So, I'm giving it a shot. So far so good. Giving in to the fastrunningblog and Asics makes me feel like a superstar runner already.

pm--5 I was late getting out tonight, belly full of salad, tucked in gloves and an Arsenal woolie--it's for good luck--but I'm happy with my running. True, tonight my legs were a little slow to find life. Overall my comfy pace is coming down time wise. It's due to the increased mileage. I know if I want to fitter and faster I've got to run longer. Tonight's band--The National.

am-- easy 8 w/ the wif.

am--5 The golden arches to green valley. I wanted to run this evening but my guts said no. I'll probably be pretty ornery this week because it's already looking like running time is getting the squeeze midweek.

am--5 first morning run where I could see my breath the whole time, and my legs never quite lost the chill. But it felt nice due to the absence of wind. Ran with Adam, Larry, Bono, and The Edge. Bono sings the whole dang time.

pm--7  Reverse loop around clary w/ the graveyard hill. Averaged in the 8s the whole run.

pm--8 Up to the roundabout on the parkway and back. Cardiovascularly, I know I'm improving, and my legs seem to have a life of their own, pulling me along. Running is paying off.

am--13 Second time I've ever run 13 miles at one time. I probably ran this a few weeks too soon. On top of that, I packed a lot of miles--by my standards--into the last 3 days. My legs never loosened up, and the fatigue in my quads made this run hard from the very beginning, particularly with the incline at the first half of this run. This little anecdote sums my run up well. About halfway through my run, I fell in behind a woman jogging. She was probably in her 50s. She was running at a pretty good pace, and, deep down inside of me, there is a little runner who wanted to catch her. But in the end my fatigue and her constant pace broke me. This run, however, was a nice excursion. I love being outside. And, towards the end of my run, I visited my great grandparents grave. On a positive note, I can see and feel my body adapting to the increased workload, and, other than the fatigue, I felt no injuries on this run. 

am--5 a cold run with a hefty jogging suit. It was cold and crisp, no snow or precipitation. In the evening, I couldn't talk myself into daring the soggy elements. If I wanted snow, I would move to Cedar. My goal this week is to run everyday and get into the 40s again.

pm--7 From my mom's up on the hill, reverse old swiss days, down by the high school, through my neighborhood. I felt pretty good.

am--10 Well last night the snow killed my running, and then it saved it with a snow day. This morning I did some LSD--Long Slow Distance--and tried to avoid any and all slips, trips, and falls. Plus I've seen the video like 14 times. I ran out to Tuachan and noticed that I wasn't the only idiot packing the snow on the parkway trail. I'll try to run later to make up for last night.

pm--5 With the wif same route as Tuesday evening, minus the extension through the hood. 

pm--5 on a hotel treadmill. I'd rather run in the snow.

am--6 on the Provo/Jordan River Parkway. It is fun to pack the snow as you run.

pm--2 on the hotel treadmill.

am--5.5 I ran with the wif and father-in-law on the p/j parkway in the snow. It was conducive to meditation. One downside, however, to running in the snow is that it seems like you're always running head-on. I might run on the treadmill later at the hotel.

pm-- 8.5 reverse clary loop w/ some hill stuff and a little extension through the barrio. This run started out tough because I still had dinner in my stomach. 

am--7 I did some AT. 2x800 at 3:50s and 2x1600 at 7:50s. Started with 1.5 warm up to SC track and did the same for cool down.

pm--3 Green Valley loop w/ the wif(e)--The e's for you Austin.

pm--6.25 I went on a little run with my Christmas present--a Garmin, or as my mother-in-law calls it, a Garnim--and had a great time. I felt alright, considering my new blister, the 30+ mph winds, and the fact that I ran too soon after eating to take advantage of the somewhat clement weather. It's after runs like tonight's that I know I love running, or I wouldn't be doing it. BTW Merry Christmas to all and to all a good night.

am--8.75 I did a warm-up the length of Lava Flow then some speed work--400s at a 1:48 average. For me this is a pretty good pace. It feels easier, and I'm definitely getting faster. I did a cool-down home. My blister is feeling better, but I may be getting a stomach bug.

am-- 7 Loop around Clary w/ the wif at a slow, easy pace.

am--8 Ran with some friends from AZ up to the Parkway round-a-bout and back.

am--4.25 A really easy run por el barrio and on the golf course.

pm--7.25 Some speed work with a warm-up and cool-down. I did 8 4 hundies at the track. My best was 1:36. I'm trying to run these at 85-90%. I felt pretty good except that my left leg just below the calf is sore. 

pm--6.5 My in-laws had the family olympics, so we did a little run. Most people did about 2.5. I added 4 more to get to 200 for the month. The upper achilles is a little tight. I think I'll ice tonight and ditch speed work for the rest of the week and just do some easy runs.