Slow to fast

4 road miles at 7:54 pace.  Just a little soreness on the balls of my feet.  Not as much cushion in these new shoes.

Nice workout on the track today with Andrea.  After a fast 800m I thought I was done but we kept going and finished the plan.  Just above my ankles is tender and sore, but I've got a rest day tomorrow.  Hopefully it heals up.

3 miles. I planned to do 4 miles but my lower left leg started hurting from the start. I hope it feels better for my long run.

Did 11 miles tonight at a 7:57 pace. I ran straight up 7th east. At first the muscle on the inside of my left shin hurt but after a couple of miles it felt fine. But my lower calves are sore now. I think that was the longest run in my Altras.

My shin hurt a little a the very beginning of the run.  Then it felt fine.  Hopefully thi down week helps it heal.

8x400m with equal jog b/w reps

1:31-1:28-1:27-1:32-1:29-1:30-1:27-1:32

I felt my shin a little at the very beginning but then didn't feel anything.  Good workout but I was a little slow on 3 of the reps.  I targeted 1:27 to 1:30.

I got to try out my new headlamp this morning (BD Sprinter).  At first the battery pack on the back of my head was a little uncomfortable, but I got used to it quickly.  It was definitely bright enough for the road and I liked how the beam was more of a flood style instead of a spotlight.  I'll try it out on a trail soon.

Shin still hurt at the beginning of the run.

Ran on the Porter Rockwell trail in Draper this evening.  Did 2 x 1 mile with 0.5 jog between reps.  6:34 and 6:28.  8:05 pace for the slow miles.

4 freezing miles this morning. 8:24 pace.

Workout day on the track.

3x(8-4-2) with 400m jog b/w reps and sets

2:52-1:30-38-2:58-1:26-40-2:59-1:32-40

My goal times were 3:06, 1:30 and 42. It felt good but I was really tight probably because of the cold.  

Relaxing in St George with my wife Mandy and ran a little in sunny 55 degree weather. Tomorrow I'm going to run in Snow Canyon.

I had a very pleasant run up and down Snow Canyon. The first 6 miles are slightly uphill with a few steeper sections. I ran the first 10 miles at an 8:00 pace and then picked it up for the last 2 miles at a 6:48 pace. These miles had a small negative grade. I wanted to run them at a 7:15 pace, but since they were aided I was able to go a little faster.

Ran 6 miles at 7:51 pace.  I can feel my "easy" pace is getting faster and faster.  

My calves are still sore from the Saturday run.  They don't hurt but 12 miles might be near the limit with the Altras.

10 miles with Andrea this morning.  I should have taken my gloves.  We went down to the Jordan Parkway Trail and it was cold down there.  We did a workout 5k in 20:59 and it felt really good.  I've definitely never run 5k that fast.  Maybe sometime I'll try out a 5k race.

Shoe testing with Andrea and Shannon. I don't think I'm very discerning when it comes to shoes. It's hard for me to tell whether I like or dislike a shoe unless it irritates my foot in some way.

I got to run a few miles at sea level because I was in southern California for a trip. I even got to go down on the beach a little. Everything felt good. I ran a little slow because there were a lot of hills and I wasn't very familiar with the area.

Ran into my neighbor and we stayed together for all but the last 2 miles.  Did a fast finish: 6:51 and 7:00.  This was a good week.  A few more miles than I was planning on but I feel fine.  Just need to make sure I don't go over too often.

I ran around a lake in a suburb of Boston this morning.  The temperature was just below freezing; the coldest run of fall so far.  I forgot my gloves and used an extra pair of socks which worked quite well.  My pace was 7:57.  I was supposed to run yesterday but was traveling and couldn't find a convenient time to go out.  I have to make up the mileage a little later.

My week has really gotten messed up. I haven't done my workout yet because I've been traveling and haven't had much time. Now it's too late. I probably shouldn't do a workout before a long weekend run.