Welcome

I am back! Part way. I am not out of the woods with the cold but feeling better and on Claratin D 12 hour (so perhaps a crash this evening).

Two easy treadmill miles in just under 15 minutes at a 1 incline. Definitely perspired more than usual and throat was getting raw. I felt strong enough but didn't want to push it.

7 minute spinning warm-up and followed with a nice 15 mt core routine. It feels so good to get the pulse up again!

I've done it. The Crocs feel like nothing at all. Though loose on the feet, I felt very zippy. I tried them for 1/2 a mile on the treadmill for a warm-up and then went up Emigration and back. I tried them at a range of speeds on a range of grades doing miles in 7:25, 7:33, 7:11, 5:54, 6:52 and 7:51. Mile 3 was a 180 ft climb at 7:11 and it fealt really good. 46:24 and nearly 600 ft of climbing

Right around the mile 5 marker, I could feel a slight pain in my left heel. If its PF, I wonder if it is lack of arch support in the Crocs. That's my primary concern in employing them on a few runs a month.

I-80 frontage road out and back from International Center. Last mile 6:23. 77:07 flat flat flat

Failed treadmill run. Idea was 2x5k in 17:00 which is admittedly aggressive. My fastest 10k on the treadmill is just under 36 minutes and my fastest treadmill 5k is 17:18 (same Nov 21 run). Last week the treadmill died on me and today I didn't have it in me. I ran a warm-up mile and two at 5:25 but felt I should stop and and did a one mile cool.

I will instead call this 8x400 in 81 seconds with no rest between sets.

I am going to see Max Testa this afternoon to try to prevent my left knee from becoming a problem. Maybe I can do another run outside afterward.

Lower leg and foot strengthening workout.

I took the trail gloves out for a nice easy run up dry creek and back to work. Mile 3 was 10:42 with 430 ft of climbing. 60 minutes total with about 1000 ft of climbing.

Right arch felt good.

Finally a cross training day. No time for the long run, but I got in 50 minutes on the elliptical in our basement. Its a Sole and I did some cardio where I went on levels 10, 12 and 15 (out of 20 max) for 40 of the 50 minutes. Apparently I did 3.6 elliptical miles.

Legacy parkway run. Started on a dirt trail going south from 500 S in Bountiful but it got wet so I turned around less than two miles out. I went to Farmington going the other way turning around just before the new Harmons out there. 

Felt good the entire time even with the snow and wind for the first 2 miles and most of the last 8 miles. I tried out some new Brooks cold wear pants and I really enjoyed them. 2:32:48 with 300 ft of climbing

Cold, slippery, snowy Yalecrest/Sugarhouse loop.  54:50 and 350 ft of climbing

Treadmill tempo. Felt flat. 45 instead of 50 minutes. 1 mile warm-up, 5 miles averaging 6:10, 1 mile cool.

Emigration out and back from work. A bit windy but otherwise very nice. 50:20 with 700 ft of climbing

3 miles near the emissions shop and another 7 around Tanner Park and Canyon Rim. .5 miles on treadmill at SL Running Co trying on shoes. I felt very lethargic. 1:21:07 for the 9.9 miles outside with 600 ft of climbing.

Day of rest. 10 minute spinning warm-up followed by core, strenth and stretching routine.

Treadmill tempo in 52:45. The six miles under 7 minutes totaled 37:53. This included .5 at 6:40 at a 1.5 incline; 1.5 at 6:18 at a 1.5 incline; 1 mile at 6 at a 1.5 inlcline (tired now); 2.22 miles at 6:15 at a 1 incline and .78 at 6:40 at a 1 incline.

I was busy this weekend and wasn't able to do my scheduled runs. I hoped to wake up early for them but it isn't my strong suit.  So I retroactively have justified this. I believe I was at a mini-peak before my cold two weeks back and I don't think I've fully recovered from the cold. So easy does it trying to ramp up to 60 miles/week. Also some tendon pain from bad shoe lace tying has subsided with the three days off. I will continue to not push it until I start Ogden Marathon Training on December 30.

Winter wonderland run. From work through Matheson and around the Zoo to Wasatch to Foothill and around 2400 S and back. Felt wonderful throughout. 58:15 and more than 500 ft of climbing

Lower leg builder in the True Gloves. They have holes where my wide feet have freed themselves but are still going strong. Icy, snowy, muddy, rocky BST out and back up beyond dry creek and back to work. More than 1000 ft of climbing, 60:18

62:30 with 600 ft of climbing. Felt good throughout but rolled my ankle on the short BST stretch running down to Red Butte Creek in the first mile. I'm sure it will be sore tomorrow.

The idea was to push the pace outside a bit and run 9 miles in as close to an hour as possible. Its hard with work because I have to run down a steep hill to go anywhere and then come back up that hill (I complain about this regularly). I decided I'd try going to the Cancer Institute and up to 11th Ave via Federal Heights and turn around at the amphitheatre in Memory Grove. Miles were 6:55, 6:45, 6:36, 6:35, 6:35, 7:14, 7:11, 7:35 and 7:01. I'll count anything under 6:40 as marathon pace.

Emigration out and back with 10 x 60 step strides down the canyon. 60:05 with 700+ climbing.

Another Croc run. They are light and springy so I like them for easy recovery days. No recurring heel pain so that's encouraging. I have felt wonderful on all four of my outside runs this week. I think it really helps to mix the shoes up a bit.

Jordan Pkwy out and back. 62:55 out and 56:54 back. 200-300 ft of climbing mostly getting back home. Shoes felt ok other than being tight on the big toe and pinky toe a bit. I wore them for extra cushioning. A bit windy but otherwise perfect weather.

From home down 200 W to N Temple to Memory Grove and a mile up City Creek then back. I did one 5:59 mile on the way back down but I will call it MP since it was aided. 60 mts and 650 ft of climbing.

This completes my biggest 7 day total of 64 miles. Six one'ish hour runs and one two hour run. Averaged about 7:23 for the week with 3650+ ft of climbing excluding treadmill and I felt good in every run but the treadmill run after the three day break. Feeling accomplished with the base training and confident I can maintain an average of 60/wk over the next 21 weeks.

Nice Christmas break. Will do heavier mileage while I am off for the holidays. To Liberty Park and around three times. 90:25 Very snowy and slippery. New Road Gloves felt great!

Phone died at 200 S and 400 E so not sure about climb was minimal - maybe 450 ft.  I have a new heart rate monitor and it averaged 141 including 9 minutes of shoveling snow when I forgot to turn it off.

Another City Creek out and back with some faster miles running down hill including two in 6:29. A bit icy so I was cautious. 1:14:38 and 850 ft climb. Heart rate averaged 149. 

I find myself wearing the Crocs when I want a nice easy ride. Why wouldn't I want that every time? This is my longest Crocs run and together with 3/4 compression tights and compression socks, no pains anywhere. Though my right hip socket is tender to the touch.

Extra time so extra large 90 minute treadmil tempo at work. 

MPH	Pace	Dst	Time	Cum Dst/Pace
8.1	7.41	1	7.41
8.5	7.06	1	7.06	2	14.5
9	6.67	1	6.67	3	21.1
9.5	6.32	2.5	15.8	5.5	36.9
10	6	2.5	15	8	51.9
10.5	5.71	1	5.71	9	57.6
11.8	5.08	0.5	2.54	9.5	60.2
9.8	6.12	1.5	9.18	11	69.4
9.5	6.32	1	6.32	12	75.7
9	6.67	1.1	7.33	13.1	83
7.75	7.74	0.9	6.97	14	90

First 60 minutes at a 1 incline and the rest flat. 83 minutes for a half marathon which would be a PR. I will use it for target training paces for the upcoming Ogden marathon training cycle.

Heart rate was 156 average. I tried to get a max value with the .5 mile at 5 mt pace but it only got up to 178. Can that be my max heart rate? I am going with 180 for now. My compression gear is a wonder - no pain anywhere.

From home to the JCC via 11th Ave and City Creek. Easy recovery miles with one pick up mile at 6:05 (mile 8). Average HR 142 and 160 on the fast mile. 1:19:21 and 900 ft of climbing.

Felt great throughout the run with high mileage over the past few days.

New route through beautiful Swedetown up to Redwood Rd and the first part of the South Davis parkway. Snowy on most of the 1.5 miles on the parkway. Easy miles as I have done double digit days the past five straight and I am easing into the higher mileage. 1:32:00, 136 HR and maybe 250 ft of climbing

JRP South out and back. Snowy and slippery - fell on ice going under I-80 on 2nd S right around mile 3. 70 miles in six days is again a high for me and my legs are feeling a bit heavy but otherwise good. 1:36:44, 136 HR and 400 ft of climb.

That marks just over 1400 for the year which was a goal I set back in September. I am excited for 2013 and my current marathon cycle. The one big change I am going to make in the new year is to cut out drinking through the marathon and see how it affects my fitness. Its a daily thing for me, so it will be a change but I cut back heavily at the beginning of 2012 through my first marathon so I am confident about it.