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Out and back on 500/700 South to 5600 W. I yelled at some cows while running up to I80 and then again on my way back to 700 South. They took note but weren't overly concerned.

Despite the snowy first half, I was feeling terrific and decided to do some half miles in 3 minutes. After four of those with half mile rests in between from miles 11-14.5, I was done for. My feet were quite achy which is unusual and I was spent. I had an 8:30 mile 18 when there is a 80 foot climb and managed an 8:01 for mile 19 back home. 2:27:20 with 400 ft of climb perhaps.

 Life lesson of the day-  Altras suck on the long run.

Wasatch out and back easy in 53:06 with 550+ ft of climb. 25 degrees with a cold wind chill and I was underdressed and still feel chilly.

I was in no mood to run at all today. I almost turned in after realizing I was underdressed.

Treadmill at work in 60 minutes w/ 1 incline. 4x1 mile in 5:50 with .4 mile recovery between at 6:40. 2 mile warm/cool.  I felt great; not labored at all and surpisingly fresh afterward. These may not be outdoor equivalents, but they have given me confidence to push through in races.

Is anyone aware of studies regarding running economy at different paces. Is it possible that its easier for a runner to run at 5:45 than at 6:15 due to improved running economy or other factors? It must be relative to the person, but I kind of feel like its easier or as easy to run at a faster pace (up to a certain undefined point). Is this possible?

Another ho hum run. Ran up emigration and back to work. 600+ climb and 52:32. I did several strides. This is usually my favorite work week run but not today. Sad when my best run of the week was on the treadmill :(

To 11th & E via Federal Heights from work. Kept a more moderate pace. 58:15 with 650+ ft climbing.

I felt much better today and it seemed pretty clear in the hills.

Easy 4 at work with several strides. 28:32 and flat.

Looking forward to a brutal 10k tomorrow for Striders but better rest and good weather. I am thinking of aggressive targets so I will write them down to hold myself accountable.

1. 5:55; 2. 5:30, 3. 6:00, 4. 6:00, 5. 6:20, 6: 6:30, .21 70 seconds - goal approx 37:20.

Good weather. Warmed up 3 including the hill of tears from mile 4.5 to 5.5 of the race. Plan was 5:55, 5:30, 6, 6, 6:20, 6:30 and sub 70 to finish. Results were:

• 5:53 (90 up, 80 down);
• 5:29 (220 down);
• 6:06 (70 up, 100 down); 
• 6:19 (30 down, 70 up); 
• 7:01 (10 down, 160 up);
• 6:57 (180 up, 40 down); and 
• 70 to finish (5:27 pace; 60 down).

I don't know the term, but a guy strung me in, quietly sprinting by me in the last 100 meters and I couldn't catch him after I'd figured it out. It showed me I have a bigger sprint left that I should use regardless of whether I am battling.

Overall I'm satisfied and confident I'm headed in the right direction. 3.9 cool.