Chet

went snow shoeing with the family for an hour  brought the dog and tired him out quite a bit

weights biceps triceps abs

AM tm 1 mile warm up did some hill repeats I thought I was on 6 incline but the treadmill was acting wierd but it would only go up not down. It would show 0% incline but be inclined.  Needless to say it was a tough hill repeat workout.  I was supposed to try for 5 x 90 seconds and did 7 x 30-45 seconds instead.  The pace started 6:11 the first few but it was killing me and the recovery was about a minute between.  I did a couple @6:40 then the last one @7:30.  I rested a little longer and figured out the incline was way steeper than I thought.  I checked to see if I could do one 90 second one at 6:11 pace with 0% incline.  It was doable and comfortable.  I finished the workout with a 1 mile cooldown 9:40 pace.

5 mile lunch run.  Ran from the office down to the JRP trail and south .  Trail was partially cleared of snow.  8:20 pace felt good temp in the low 40s

20 minutes on the bike to let my legs rest from the impact of increasing my running mileage.  It took me about 8 minutes to set the bike up since I have not ridden the trainer for a few years.

4.5 mile lunch run  with 4 x 90 second sprints(6:30 or better pace)  felt great I had my tights but forgot my hat.  The smoggy air made me sweat more I think.  

did a thirty minute weight lifting routine then went swimming with the kids for an hour and a half  did six short laps near the end.

went snow shoeing with Kennedy and my friend with his two oldest kids for almost three hours of hiking up near tibble fork  It was nice be in some fresh powder.  

6 miles am tm once done I did 2 x 20 seconds hill repeats and 2 x 20 seconds(each leg) hopping 1 leg.  My lunch runs are much more enjoyable but I feel guilty taking an hour and a half lunch to get these longer workouts in.  After the drills the tm said 964 calories so I continued to 999 calories and went a little beyond that to finish it off.  8:18 AP  I did my 5 miler outside last week and it felt much easier because it was outside.

Lunch run JRP did 1 Mile warmup and 6 x quarter miles @ 6:32 or better with 3 minute active recovery.  Stopped at the park and did some hanging knee crunches 3x8 and finished with a 1 mile cool down.

lunch run 1 mile warm up 1 mile 6:58 then a two minute rest nest mile 6:54 then another two minute active recovery then a mile cool down

did 8 miles in the evening went east to highland glen then the MC trail to the 4 mile mark and back.  There were a few times I would breath deeply and inhale a few big snow flakes with a little shock.  My tracks were covered by the time I came back.  I am still not feeling 100% but glad I did my workout today.  I was about right on the hour mark when I hit the 7 mile mark.

lifted this morning chest back and abs.  I have been sick and did not work out this week till this morning.  Decided I would start back with a resistance workout.

Did a little warmup on the tm then lifted biceps and triceps for 45 minutes.  Felt pretty good to push it a little more and tried to stick to the 30 seconds between super sets.

core before bed

1 mile warm up 7 quarter miles @ 6:31 with 3 minutes easy walking between finished with 1.2 mile cool down  4:30 came early this morning glad I got up and worked out.  Donuts brought into the office again.  I will not have one this time. 

9 miles in the morning passed the AF xc team on the MC trail.  Snow was blowing pretty hard, but was not too cold.  My hands were numb in the shower.  It was cold but it didn't seem cold. 1:17 on the run hit the 7 mile mark right around the hour mark again.  I almost ran the treadmill because the sidewalk in front of my house was so icy and slick.  So glad I tried the road.  A few spots I went on the sidewalk and half of every square was frozen and slick.  The asphalt was much better.  

shoulders and abs this morning in the freezing garage.

Went on a lunch run.  Have not run yet this month.  Tax season requires more hours out of me.  Eight weeks until the half I signed up for.  1 mile warmup 4x 1k @ 6:46 per mile pace with 3 minutes active recovery between and ended with 1 mile cooldown.  Actually hit 6:44 6:46 6:52 and 6:42 with an average of 6:46 which is what I was supposed to hit.  I still lifted twice a week but my throat was hurting so I did not run the last three weeks.  I did do one hike with my wife and up to silver lake flat around 7 miles round trip.  That was last wednesday and sure was nice to get out of the dirty air. 

9 mile progression run.  I was supposed to do 11 but slept in and had an appointment. started 2@9, 2@8:40 , 2@8:15, 2@7:42 and the last one @7:19.  felt really good and it was fun to run in shorts gloves and headband that came off about halfway through the run.  My legs feel really good a few days after the run even.

did 20 minutes of weights then took the dog for a three mile run no watch just an easy one.  Smelled like rain but was not rainy.

Longest run since I did Timp back in September.  East to MC trail toward PG past canyon road.  The first nine felt great 2x9:00 2x8:40 1x8:20 2x8:05 2x7:41 took a bathroom break and felt no energy.  Last three were slow and easy.  I should have had more than a banana for breakfast.  Near the end of mile 11 I turned my ankle in a construction zone most of the stuff was soft but one edge was hard and there were cars coming both ways.  Monday morning it is still sore but no bruising or anything too bad just sore.

Went ten miles this morning but ended up walking about 1 mile of it.  Have not been running since January very much. 

did an evening run 6.2 west past cemetary then north and over to MC trail bridge was icy but everywhere else was just wet nearly fell on the bridge.  I also did 2 hill repeats on some of the larger hills.

waited till it had warmed up a bit and did a ten mile run. Went west  to center street then up to MC trail took the highway throught bull river dip then south to MC trail headed east on trail because I was not going to have enough miles.  Goal was to hit 8 miles at 7:48 after a warm up.  I averaged about 7:58 but I feel like I was able to feel and hold the pace pretty good on the flats and downhills.  My warmup mile was all downhill.  I was able to beat my 10 mile time from the previous Saturday's ten miler by thirteen minutes.  Last week I felt so sluggish. 

ran to the mouth of AF canyon and up the hill toward cedar hills to where the trail goes under canyon road. 1 mile warmup 9:24. 9 miles ap 7:54 which included over 500 feet of climb. 1 mile cool down 9:30ish. right when I hit 11 miles the watch rolled to 90 minutes.

Doing the SLC half on the 16th  

did an eight mile ride with the family to the park.  I'm a little saddle sore have not been on the bike in a while.  Decided to do my long run in the evening 10 miles to the mouth of the canyon and back.  first three I was able to do what I was supposed to but then I was sore and tired.  Thursday I went to Lowes extreme airsports and played pretty hard for a couple hours.  I was able to get up their warped wall it was a lot of fun.  Anyway I finished my 10 miler with a potty break at the outhouse by the highschool soccer/lacrosse fields.

dropped my son off to soccer practice and did three to loosen legs for Saturdays SLC Half.

Did the Salt Lake City Half this morning.  A bit cool for short sleeves at the start but was awesome the rest of the time.  Did not notice the wind until after cooling down and walking to the train.  My right calf started cramping about mile 9.5 and the left one started doing it around mile 11.  As long as I did not push the pace faster I was OK and the cramping would stop.

easy lunch run no watch and stopped at park to do 3 sets of 5 pullups