Welcome

Easy with Fritz and Adam from Highland up millcreek. Nice drifty snow the entire time that didn't accumulate. The Kinvaras were a beast in the snow with the extra rubber in key spots.

That's 3,000 running miles for the year!

With Fritz for an 18 mile loop that became 20. Nice temperature and visibility but slick roads. 6:45 avg with 700 ft up. Kinvaras made it through a long run and my feet felt great.

Treadmill tempo at the gym at city creek. Doing a 3 day $30 pass. I need to take note of the type of treadmill but they are very nice and quiet and they have an iFit app that allowed me to have my workout emailed to me.

Started out with the warmup and I could tell the pace was harder than my work treadmill. Went from 8.5 mph for 1/2 mile, 9 for 1 mile, 9.5 for 1 mile, 10 for 1/2 mile. Then 1 minute at 5:00 pace (ack), 1 minute at 6:00 pace (not recovering much), 2 minutes at 5:00 pace (make it stop), 2 minutes at 6:00 pace (I can't do that again), 3 minutes at 11 mph, 3 minutes at 10 mph, then STOP. 12 minute workout and then I got off and got a drink.

Then I did marathon pace 10.1-10.5 miles per hour for 36 minutes then 2x30 seconds at 5:00 pace. Then cooled down to 15 miles total.

In total, 15 miles in 1:31:50 at 1 and .5 incline (for latter half). Much harder than work treadmill which is a helpful reailty check. Still a good workout and a nice way to spend a day off.

I have done about 330 miles on that work treadmill this year so that really should count as a fraction of 330, but not sure what that fraction would be. Oh well.

Easy up emigration and back. Nicer air up there yet again. Nice quiet day and the weather was cool but sunny. 1:34:30 total. That's 60 miles in 4 runs this week with two days off.

Easy from home around memory grove and to 11th ave and Virginia. Turned around at 5.3 and then did .7 up city creek to make it 6 each way. Beginning at the gate at city creek, I did a fast finish with miles of 5:36, 5:36 (each down) and 5:54 flat. 

This was a controlled marathon pace and I tried to keep the effort even. Felt strong. I will be getting very used to 5:55 flat pace over the next several weeks. 1:20:18 total or 6:41 avg.

Finished the week with 72 miles (most in two months) in 5 runs or an average of 14.4 per run. I felt strong in all the runs.