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Easy up wasatch at lunch. Very cold but luckily not very icy. There were plenty of snowy patches and places to slip but I felt pretty good when I could run on the road. 61:12 total.

I took three days off because I think I needed it. December just feels like take it easy month. I am also nursing some nagging stuff in my left glute but that felt no different on today's run. I also get a "balky" knee this time of year, I think from the cold. It's just a little sore and tight but not a big issue I don't think. So frustrated with those pains and wishing they would go away.

I saw Mike Nelson's treadmill run last week and I'd seen Scott and Justin do it. I wanted some speed so I decided to give it a go on my work treadmill. My office has a pretty good Precor treadmill but I've always wondered if it is a tad easy for the stated pace. My only comparison is hotel treadmills in Houston and those seem somewhat harder, though it is always more humid there.

15 minute warm up (2.25 miles) then a ladder with 1, 2, 3, 4, 5, 4, 3, 2, 1 minutes at 12 mph with 10 mph equal minutes rest. 5 at 5:00 pace; 4.25 at 6ish pace (went to from 12 mph during the rest so faster than 10mph avg). I did it all at a 1 incline. 5 minute cool (.65 miles). 70 minutes total. It was tough but I felt pretty strong. This causes me some doubt as to the accuracy given that superior runners have been challenged by it. Heart rate checks in the high 170s which I believe corresponds to 15k race pace for me.

Glad the treadmill didn't fail on me. Intervals are clearly superior to tempos if I want to get in a good workout since it generally fails on me when going sub 5:40 during my usual progressions.

Glute felt as good as it has lately. I think I need to make sure it is warm if I want to run fast.

Less than 100 miles to go for 3000 in 2013!

No run today. I wanted to run, but I am not willing to get up early and I had a business lunch. Thought about a quick 30 minutes in the evening but that didn't happen. My legs were sore from Tuesday's treadmill intervals which is unusual.

With the awful air, I went up dangerous emigration canyon. The air wasn't much better there. I did a small tempo down the canyon averaging 5:38 for 3 miles. A bit of a headwind going down the canyon. 6:47 avg for the run.

Another emigration out and back. I winded through research park rather than the snow in matheson state park. Much colder than yesterday without the sun and the headwind going down the canyon was freezing. I also dressed less warmly today so I was too warm yesteday and way too cold today. I am a champ. 6:56 average. Smog smog go away.

Met Jake, Andrea, Allie, James and Fritz at Liberty Park for a nice smog run. We explored the new path running along the S line streetcar. No one would join me for a frogger edition of crossing 7th east. If I had run .15 more, I would have hit 50 for the week and that would have been more meaningful. Oh well. 1:18 and change for me.

Did I mention I met the guy that authored the Mo-Mo-Mormon Rap at the Huntsman Christmas party? A hoot.