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30 minute recovery run from home to 4th W and 2nd S

45 minute treadmill tempo. 9-11-9 mph. 9 for 1.12, 9.5 for 1.57, 10 for 2.5 miles,10.5 for 1.5 miles and 11 for .72 miles. Finished the first 10k in 37:20 (thus first 6.22 averaged an even 6 mts/mile).

I forgot my Kinvaras so I wore my trail shoes which have no support. My last run in them was September 19. My only socks were my compression socks which are probably too bulky for the shoes b/c I had four toenails crashing into the toe box. Lots of work on my calves too and they were burning. I was going to do 50 mts but decided to modify (read cut the 5:42 pace by a mile and a longer cool down) to not burn out my calves.

I missed yesterday for three reasons - first, I forgot my shoes again; second, my calves were extremely sore after the treadmill minimal shoe run; and third I started to come down with aches and chills at lunch time. It's funny how easy it is for the whole routine to get derailed. Its as simple as hurrying out the door without a minute of planning.

Luckily, I don't have a flu and my calves are a bit better, though still sore, today. I wore my cold gear and I was really hot in the 40+ weather. Run up Emigration Canyon and back to work. 46:06 and 550 ft of climbing

Ran to the Red Butte fence but that was wetter and snowier than I wanted. I wandered around Research Park and Matheson State Park and cut it short at 5 miles with 550 ft of climbing - 39:02. Wore shorts and a short sleeve shirt and I was a bit cold.

After I got back to the office, I finished the 10k on the treadmill running 1.21 in 8:10 at a 2 elevation with four accelerations to 12 MPH for .07 miles.

Emigration out and back from work. Felt strong.  51:45 with 650 ft of climbing

Calves still sore from Monday run. Wow. But much better.

Morning 20k. I felt really flat but made it through the run. Jordan Pkwy out and back. 1:37:15

Bought the roadnoise vest (http://www.roadnoise.com/products) and was very excited to try it out. The left speaker wasn't working well so that was a big disappointment. Also, the speakers are bulkier than I expected and I'm guessing they aren't waterproof. I like the jacket for the reflectors and to carry my iphone - I never liked the armband.