Slow to fast

10 x 10s at the end

7:56 pace

I think I pushed too hard on the strides at the end. My calves are sore.

Easy slow 3 miles this morning.  The temperature was nice, but it's going to start getting cold soon.

Great workout this morning on the track with Andrea. I really like these speed workouts. And no IT band pain for a couple of weeks now. On the last rep, it felt like my form got a bit sloppy.

Did 4 easy miles this morning with an 8:22 pace in my new shoes.  The shoes felt good.  Nice big toe box.  I could definitely feel the lack of a heel and I hope my preparation has strengthened my calves enough.  I did however feel some discomfort today on the inside of my shins (mostly the left leg) during and after the run.  Maybe they weren't ready for the increase in mileage.  I'll have to consult coach Andrea.

Did a late night, 10.5 mile run up Dimple Dell. The soft surface felt good and my shins didn't hurt. But I really need a new headlamp. I could hardly see the trail and almost twisted my ankle a couple of times. On top of that, it was freezing down in the gully. Felt like 10 degrees cooler than up top.

Another dark run up Dimple Dell.  No shin pain.  I had just gotten down in the gully when two dogs cornered me.  In the dark I didn't see them coming and then the little dog bit my ankle.  I'll bring a pocket full of kibble next time.

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.

A pleasant 5 miles this morning.  But my week mileage is going to come up short since I missed my workout.  Planning on 14 mi tomorrow morning with a 2 mi fast finish.

Hardly anyone was on the Porter Rockwell Trail this morning.  I think there were a lot of races this morning.  I felt good and was very consistent for the first 12 miles (8:15 pace).  I sped it up for the last 2 miles and did 6:50 and 6:52.  The last mile had a gradual incline and so I had to push a little harder to keep the same pace.

Forgot gloves this morning and my fingers could hardly unlock my front door after the run.

Andrea and I did 10 miles this morning.  We picked up the pace for 4 of the miles: 6:49, 6:53, 7:02, 6:39.  Everything felt good for me.  Goggles would have been nice for the last 2 miles or so to keep the snow flakes out of my eyes.

6x800m with Andrea on the Jordan track: 2:59, 2:59, 3:00, 3:00, 3:00, 3:00.  We did one lap of recovery after each 800m.  This was the hardest workout I've done.  Luckily, Andrea agreed to lead the last few reps because I would have slowed us down.  I definitely needed someone to pull me along.

Easy 8 miles.  8:08 pace.

Ran from work this morning.

I ran at lunch today along the Sandy Rail Trail.  It's been a while since I've run in the sun.

My goal was to do 1 mile at 7:10 pace, jog for 0.25 miles and then 0.5 miles at 6:50 pace to get a feel for how to pace myself in the race this Saturday.  I did 7:17 for the mile and 7:15 for the 0.5 mile.  It appears that I'm not very discriminating when it comes to pace.  I was using my phone to gauge instantaneous pace and it just wasn't that accurate.  Maybe I was relying on it a little too much.  I probably just should have brought a watch to time my splits.

3 miles on the treadmill at work.  It's funny that I shied away from the rain today when tomorrow for the Saltair Half it's going to be much wetter and colder.

The forecast said a storm was going to hit on Saturday morning, but when I got to Saltair the temperature was in the high 30s or low 40s, the wind wasn't blowing and it wasn't raining.  I started wishing I had worn shorts instead of tights, until I got on the starting line and the rain started.  I was glad I brought a hat to keep the rain out of my eyes.  Because of the possibility of rain I decided not to bring my phone and headphones.  Instead I memorized a few split times I needed to hit to finish around 1:33:00.  The first mile was a little too fast (6:51) so I slowed down a bit to just over a 7:00 min pace.  I didn't know my exact pace because my watch doesn't save splits.  After 3 miles of just over 7:00, I started tracking 7:00 minute splits mostly because the math was easy to do in my head.  At the halfway mark I was comfortably faster than my planned time and I felt really good so I decided to push a little harder (just under 7:00).  I didn't eat anything at the turnaround point, but drank some water.  By this time, I was all by myself except for one guy that I thought I could pass.  After a mile or so I passed him but couldn't catch up with the other two guys that I could see.  I kept increasing my speed a little at a time so that I was consistently beating 7:00 splits.  With about 3 miles to go, I realized that I might have a chance at getting under 1:30:00.  In my head I started to chant 1:30.  At mile 11, I sped up a lot (probably 6:45) and then for the last last mile I pushed as hard as I could.  I didn't quite break 1:30:00 but I'm really pleased with my time.  Especially since I my stretch goal was 1:32:00.  It was a great run for me.  I only wish I would have put a little body glide on my nipples.

After a week of no running at all, I started up again this morning with leisurely jog.  I need to pick my next goal race.  Looking for a good half around April.

Even though the air quality isn't in the red, I can still feel that it's much worse than just 2 weeks ago.

Bonneville Shoreline Trail starting from Hidden Valley Park with Jason from work this morning.  I haven't been on a trail in a while and my ankles are sore.

Warm but windy this morning.

Did a workout on the treadmill at work today.  4 x 0.5 mi with 0.25 mi jog in between repeats.  I did a 2 mile warm-up and only a 0.75 mile cooldown because I had to get to a meeting.  My first interval was at 6:31 pace then the last 3 were at 6:15.  This was the first time since the Saltair Half since I've done a faster workout and it felt good.

Treadmill today at lunch. My right knee started hurting a little but I don't think it will last.

Treadmill again. The front of my right knee is still bothering me just a little.

Finally ran outside this morning. It wasn't too bad but made me go a little slower than I would have when the sidewalks weren't plowed.  8:19 min pace.

I contemplated the motivation to shovel sidewalks.  And I returned home with a frosty beard.

Ran at lunch with Jason from work.  We did the usual loop around 10000 S to 9000 S and then back to work. 8:18 min pace

I did a workout at lunch on the treadmill with Jason.  1-2-3-3-2-1 min ladder
with equal time recovery.  2 mi warm-up and 1 mi cool-down.  6:18 min pace for effort and 8:00 min pace for the rest.  It wasn't easy.

Treadmill at lunch today.  7:42 min pace.

I went up to Suncrest to do 10 miles but got a little lost and had to go farther. At least the air was clean. I need to move here.

I ran on the treadmill this morning, but I probably could have gone outside.  I don't think the air was that bad.  Oh well, at least the rest of the day will feel like the Zipper ride compared to that.

Easy 4 miles on the treadmill at lunch today.  I should have run outside.  The air was relatively clean this morning.

Went up to Suncrest for a workout today with Jason from work. We warmed up with 2 miles and then did 8 x 0.25 miles with equal jog between reps (1:26-1:27-1:36-1:20-1:51-1:24-1:44-1:33). It was really tough to be consistent because the route was pretty hilly. Then I cooled down for 1 mile.

3 miles on the treadmill. I'm so glad to see the smog go with this storm today. More outside runs to come.

Ahh. The air is clean. What a nice run this morning. Except for the cars that wouldn't move over when they drove by.

Nice snowy morning. I ran 3 miles to Draper Park, met Jason and ran 2 more miles before heading home. Now my knees are pretty tender. I'mllooking forward to a rest day tomorrow.

I planned on running yesterday morning but was up most of the night with a barfing kid so I slept in. And I didn't get out during the day because I was running Christmas errands. But I did go this morning and ran a little farther than I planned to make up for yesterday. I hope I can go tomorrow. It's tough on holiday when my schedule is all messed up.

My wife got me a Garmin FR620 for Christmas so I tried it out today.  I hardly had to read the manual before my run.  I just pushed go and the GPS connected and recorded the run.  It will be nice to leave my phone and armband at home.

I did a 4 mile tempo run at marathon pace after 2 warm-up miles.  6:59, 7:06, 6:55, 6:39.

5 miles this morning.  I went quite slow because the outside of my left knee was bothering me.  It feels fine now.  Hopefully it doesn't affect tomorrow's run.  It's sad to see the air quality start to go bad again.  It's been nice to run outside the last couple of weeks.

I went up 106th South to Wasatch Blvd and then 17th East to 114th South and then 7th East.  Nice little loop.

I ran up to the benches this morning to stay out of the smog.