Welcome

I am back! Part way. I am not out of the woods with the cold but feeling better and on Claratin D 12 hour (so perhaps a crash this evening).

Two easy treadmill miles in just under 15 minutes at a 1 incline. Definitely perspired more than usual and throat was getting raw. I felt strong enough but didn't want to push it.

7 minute spinning warm-up and followed with a nice 15 mt core routine. It feels so good to get the pulse up again!

I've done it. The Crocs feel like nothing at all. Though loose on the feet, I felt very zippy. I tried them for 1/2 a mile on the treadmill for a warm-up and then went up Emigration and back. I tried them at a range of speeds on a range of grades doing miles in 7:25, 7:33, 7:11, 5:54, 6:52 and 7:51. Mile 3 was a 180 ft climb at 7:11 and it fealt really good. 46:24 and nearly 600 ft of climbing

Right around the mile 5 marker, I could feel a slight pain in my left heel. If its PF, I wonder if it is lack of arch support in the Crocs. That's my primary concern in employing them on a few runs a month.

I-80 frontage road out and back from International Center. Last mile 6:23. 77:07 flat flat flat

Failed treadmill run. Idea was 2x5k in 17:00 which is admittedly aggressive. My fastest 10k on the treadmill is just under 36 minutes and my fastest treadmill 5k is 17:18 (same Nov 21 run). Last week the treadmill died on me and today I didn't have it in me. I ran a warm-up mile and two at 5:25 but felt I should stop and and did a one mile cool.

I will instead call this 8x400 in 81 seconds with no rest between sets.

I am going to see Max Testa this afternoon to try to prevent my left knee from becoming a problem. Maybe I can do another run outside afterward.

Lower leg and foot strengthening workout.

I took the trail gloves out for a nice easy run up dry creek and back to work. Mile 3 was 10:42 with 430 ft of climbing. 60 minutes total with about 1000 ft of climbing.

Right arch felt good.

Finally a cross training day. No time for the long run, but I got in 50 minutes on the elliptical in our basement. Its a Sole and I did some cardio where I went on levels 10, 12 and 15 (out of 20 max) for 40 of the 50 minutes. Apparently I did 3.6 elliptical miles.