Slow to fast

In the morning I went skiing with my brother up White Pine in Little CCottonwood. We climbed 2500 ft. The snow was great at the upper elevations and we only saw a few other groups of skiers.

Did a late night run on my loop up to Wasatch Blvd and back to my house. It got a little colder than I thought it would. I sped up for the last two miles (6:30, 7:00). The last mile was slower because my legs got really cold and I was worried about pulling something.

I ran a few miles at lunch today.  My pace was 7:26 but it felt pretty easy so I stayed with it.

8 x 0.5 miles on a fluffy bed of snow.  My times weren't too consistent because of the snow but it was a fun workout.  3:06, 3:28, 3:10, 3:26, 3:16, 3:14, 3:07, 3:32

My knees have been sore all day probably because of the snow and 9 miles on a new pair of shoes. No injury type pain, just sore.

3 miles doing some shoe testing for Andrea and Jake.

10 x 1 min hill repeats on 5.9%. Paces: 6:03, 6:48, 6:53, 6:29, 6:46, 6:23, 7:13, 7:17, 6:48, 6:55. Another tough workout but I think I could have pushed a bit harder especially on the 7:13 and 7:17 intervals.

4 recovery miles this morning.  At the end of mile 1, I realized that I was running a little faster than I should for a recovery run.  I slowed down and tried to stay at about 75% of my max HR.  I wasn't too consistent.  There was a bit of a headwind that started affecting me at mile 2 and then a slight uphill at mile 3.

I planned on running 15-16 miles this morning but my stomach wouldn't let me.  I had to turn around and only got 5 miles in.  Definitely not feeling well.  I did however do one of the harder Insanity workouts with my wife.

I made a mistake yesterday and gave blood.  I've felt quite a bit more tired during and after the workout that I would have expected.  That's the last time I do that during training.

Ten miles late last night to try and and get going again after a bit of an unplanned break this weekend. When I got up to Wasatch Blvd parts of the road were pretty slick from the melting snow.

Lunch run with Jason.  This is the first run for a long time that I've been able to wear shorts.

I did a 5 mile marathon effort on a hilly loop this morning.  There was also a southerly wind that made things a little tougher on the loop.  Here are the splits: 6:29, 7:30, 6:35, 7:54, 6:36.  The splits alternated uphill and downhill.  Body feels good.

No headphones and some nice warm weather.  A very relaxing lunch run.

The first three miles were surprisingly easy and then I turned around to head back to work and felt the stiff headwind.

My longest run ever and the weather was perfect.  I would have done 17 miles even, but my watch ran out of memory (I hadn't uploaded my runs for a few days) and I had to stop the workout and sync it with my phone.  Then I had to start a new workout and didn't exactly remember how many miles I had gone.  I did a fast last mile (7:03).  My left hip was hurting a little but I don't think it's serious.

I slept in this morning and had to run at lunch.  After my run on Saturday my IT band was hurting but it didn't bother me at all during the run today.  Just need to remember to stretch it.

4 x 1 mi with 3min jog recovery. My times were: 6:33, 6:29, 6:22, 6:28. It band on my left knee was bothering me a little during the intervals so I did some stretching after the workout.

I took a day off yesterday partly out of laziness and partly out of trying to let my IT band heal. Instead of doing a workout today I just did an easy 3.5 miles to see if my knee would be bothered. During the run I it felt a little strange but didn't hurt. Now afew hours llater it's hurting a little when I walk. I'm glad I took it easy.

Did 4 miles in the evening.  I didn't feel any problems with my knee.  Stretched and iced it after the run.  If it still doesn't hurt I'll do my hill workout on Saturday.

Since my knee didn't hurt all day Saturday, I had big plans to do my 5 x 2 min hill repeats on Saturday night.  Problem was my wife and I went out to the Copper Onion Saturday evening and I ate too much bone marrow.  I was way too full to do a workout after that.  I even waited until 11:00 pm but there was no way.

I did the workout this morning instead.  My IT band started hurting just a little at the beginning but I continued.  I stretched and iced afterward and it feels good now.  I can't believe two days off didn't completely heal me.

5 x 2 min hill repeats, jog back to start, 7.3% incline

7:29, 7:28, 7:37, 7:49, 7:46

I did my 6 miles marathon pace workout in the evening

6:39, 6:44, 6:52, 6:50, 6:52, 6:50

Again I figured 48 hours off might be enough for my knee to heal.  I was wrong.  It started hurting at about mile 4 of the workout and stupidly I kept going. I stretched and iced after.

Maybe I need to stop doing workouts and just run 4 slow miles daily like Andrea told me to do last week.

A few easy miles this morning.  No workouts for the next while, just 30 min a day of easy running.  And stretching and icing to help my IT band.