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18 miler with Jack Daniels type run from house S on JRP to about 3100 S and back.

• 2E (7:27avg)
• 4M (6:48avg)
• 1T(6:05)
• 2.85M(6:31avg - runkeeper special blip said I ran a 5:30 mile but it was .85 miles)
• 1T(6:11)
• 4M(6:45 avg)
• 1T (6:05)
• 2.05E (7:40 avg)

At mile 3, I ran into a puddle going down under I80 at 200 S and the JRP trailhead and had to inch my way back out on the cement railing so that was a slower 7:07 mile. I had a soggy left foot for a while.

I ran 13.1 in less than 87 mts during the run which would be an unofficial road PR.

6:49 avg, 2:01:56, 300+ climb. I wore my HR thing but it wasn't working so thats pretty great.

Overall, good run and I feel very strong. It felt colder than the 35 my iPhone weather underground claimed and I was a bit chilly along the way. 

Six easy miles to Wasatch &  17th and back. 48:33 with 400+ft of climb

Legs feeling ok but I definitely needed a nice easy run today.

11th Ave out and back from work. Everything feels good. 600+ ft climb and 56:32.

Treadmill tempo at work. 1.5 warm, 5.75 at 6 and .25 at 5, 1.5 cool. Felt strong. 58:10 total

Guardsman, 15th&15th out and back. Ran down 580ft and then straight back up; did five or so uphill strides through Research Park. 56:34 or 7:33 avg. Feeling great. First time not wearing compression tights in a month and it was quite liberating.

Also, woke up to my lowest weight (other than after a long-run) in years.

Easy run staying near work because its busy. Went up Red Butte Canyon Road to the fence on snow and back, up around the U medical center and back. 500+ ft of climb and 48:59. Six strides in the last mile (60 strides fast, 120 slow), three going up good hills.

Looks like it may be a snowy race tomorrow. It will be my first 10k. My initial strategy was to stay at 6:00 as long as I can. Now I think I'll just hang on Rob's shoulder until I collapse.

Although it was not snowing downtown, I ran into a wall of snow around 80th W and I80. At least it didn't snow all night and it wasn't sticking. Weather was cooler than two weeks ago - mid 20s.

I warmed up 4 miles and noted the stark contrast of the back 5k. Wind and snow blowing in my face. I lined up closer to the front this time and was determined to maintain 6 minute miles. I ran the first half perfectly elbow to elbow with Devra. At the turnaround, she said she would draft behind me, but she fell off soon thereafter. I was able to catch a few other people and finished strong. Splits were 6:00, 5:59, 5:59, 6:14, 6:20, 6:08 and 6:00 for the last .214 (73 seconds).

I felt strong coming in and I am running the same strategy for the 15k to see again how close I can stay to 6 minutes. Cooled down running another 4 miles. 

In the afternoon, I went swimming at NW Rec with the two boys and I think that was some good therapy for my tired body.