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Easy with James, Allie, Fritz and Collin. Started at liberty and went west to JRP and south to 3086 S then turned around. Those who like loops were sorely disappointed. Kind of cold.

Another wasatch out and back from work. Decent air up here but not good. Turned around at 30 minutes and took 60:48 total.

Tough morning. Got up at 5 and went to a flat 2 mile tempo loop in rose park. 600 N and 900 W to 1000 N and 1200 W and back. Was going for sub 6. According to my 5k on Saturday, marathon pace should be around 6:06 for me right now. Obviously I need to improve that in the next three months but this morning was a slow start. I thought I would shoot for sub 6 for 8 miles but the 6:02 first mile didn't feel great. My legs had no pop. I thought about a lot of things including cutting it short. My breathing was fine, I just couldn't get any fast turnover. So I stuck with it and averaged 6:08 for the 8 miles. Last mile was back toward home so it had a "hill" up to I-15. 2 up 1 down. In my 5x1@10k pace two weeks ago, I ultimately did 6 at 5:58 with the rests so I thought I should be able to at least hit that. I am happy I stuck with it when I wasn't feeling it and I think it is a simple matter of the legs feeling better.

I thought I had a beanie in my gear but it wasn't there this morning and I can't go poking around for stuff and wake up the house so my head was quite cold. Can't wait for the weather to get a bit warmer. It's interesting how the Spring/Fall marathoner (in a four season climate) suffers through weather too cold or too hot just to come into form as the weather turns favorable. I am dreaming of those warmer days.

Easy from work across HCI and down 11th ave. Loved the light rain and the cool clean air. 7:30 avg

10-15mts of hills 1-3 minute intervals. Equal distance rest.

So of course I went out at the snowiest part of the day to get this in. I warmed up just under 3 and did the hill going up Colorow to my office. That only ended up being 1 minute and my pacing was awful - a burst of too fast followed by barely finishing for a one minute interval. These ended up rising about 70 feet over 800 feet so a bit steep at 8.75%. Also wet and not getting warmed up.

So after two of those, I decided to take it in to the treadmill to get in a proper work out. Good timing as coworker was just finishing. I did minute intervals of 1-2-3-3-2-1 with equal minutes rest. Did inclines between 4-5.5 and speeds of 10.5-11.5 mph (I consider it a 6:00 avg given that the treadmill is slow). Was definitely working hard. After I finished, I put it all the way up to 12mph and 15 degree incline for 20 seconds. I've done this before but never more than 10 seconds or staying on the treadmill while raising the belt/speeding up and lowering/slowing down. So that was fun. Cooled down 1 milish.

Overall, an awesome workout. My face is still stinging and my muscles feel fatigued. I don't feel this way often enough.

Not much time so I went to the treadmill and got in 9. Blah. I hate doing it two days in a row and I really hat not doing a workout on it.

Long run with Jake, Kotter, Kramer and Fritz. Murph for a couple Sugarhouse laps. Nice until it snowed hard for the last bit. Ran about 5 with just Jake. I had my phone in my pocket but no watch so I didn't know what our pace was. Was surprised it was 649 because it felt like an easy stroll.