Welcome

Icy miles with Fritz and Adam into new territory for them. Down to 9th W and 17th S and back up from 13th E and S Temple. Not cold but the rain snow combo made for some slippery roads. 7:34 avg

Feeling a bit sluggish probably due to the run yesterday and the cumulative 230 in the last three weeks which is as much as I've ever done in a three week stretch.

Easy at lunch with Adam up Wasatch. Shorter run for him so I did a few loops of the hills near my office. 7:45 avg. Legs still feeling tired.

AM

5:00 wake up. Found a flat straight road in Rose Park to do 12x1/4 mile at 5k pace. Splits were 71, 80, 78, 77, 76, 76, 77, 78, 78, 79, 79, 75 and a bonus 72 (just undre 77 avg). Garmin paces were 5:09-5:20 (other than the too fast start and the fast finish at about 4:50) so just where I wanted the workout. First one was too fast but then pretty consistent but I did start to lose focus on the last few. Recoveries were about 55-70 seconds of jogging (targeting about half the distance of the interval). Felt strong and fresh after the recoveries. Nice and controlled. A little bit more than 3 up and 3 down for 11 total.

Lunch

Another 8 miles in 7:47 average down to the U and across through Harvard/Yale. Shorts and t-shirt weather - I was cool but not cold. No hot water in the office so I am taking cold showers.

8 at lunch with Adam. 7:40 pace. I swear it felt easy.

AM

5:00 wake up. 5x1 mile at 10k pace with 1/4 mile rests. 3 up 3 down. Went to the flat road in Rose Park I used Tuesday. It's about 1.4 miles long with 7-8 turns. I took a wrong turn on the first split and did a 180 degree turn. But it helped so that I got to see the entire road and had 3 splits by the time I'd done my first out and back. One more out and back and the workout was done. 5:36.4, 5:32.7, 5:33.2, 5:33.5, 5:29.1. I wanted sub 5:30 but I am satisfied with the workout. My goal time requires a 5:24 10k pace according to Jack Daniels so I am on my way. It was colder than Tuesday and I stayed up until almost midnight. Very happy with my dedication in January and getting some nice workouts in in high volume weeks.

Lunch

Another 8.3 up emigration and back. Felt better than Tuesday's double but it was up and then down rather than down and back up. 7:00 average.

Decent lunch group with Adam, Nate and James for a wasatch out and back. I am not disclosing time or pace but it was easy :)

Big loop with Frritz from Creek Rd to the mouth of Little Cottonwood south on Wasatch to 1700 E, up to Dimple Dell and east around to 9400 S down Highland and back. Ran into Justin about 6.5 into it and stayed with him until 9400 S and Highland. Lots of tough hills. There was going to be a 6-8 mile MP tempo in there but the route didn't really lend itself to a tempo. Also,  I died somewhere in mile 14 and somehow a steep climb revived me. Still managed to get the pace down in the last 5 with it being quite downhill. 2:14:08 or 6:36 average for me with almost 1500 ft of hills.

Nice day and nice to be above the inversion for a lot of it.

Now for a down week and some relaxation after coming within 2.2 miles of my first 100 mile week.