Trails!

No work today so I slept in and then left for a long run.  As I left the house and started running, I took inventory of what was sore from the striders 5K.  All I could complain about was a pain in the rear.  Weird.  (Insert joke here....)  

Today's run was lonely and cold.  The bank in Providence read 5 degrees..brrr.  I ran from the house to Mile 24 of the TOU course and ran the course backwards to mile 18.5 and back the same way.  I hit one fast mile of 6:12 into Providence, but most of the other miles were between 6:50 and 7:00 pace.  Good run, and nice to have time to run when the sun is up.  Too bad I went when it was still freezing outside.  I looked like a snowman with the icicles all over me. 

T- 1:42:30 (6:50) 157 ave

AM: Easy 5 on the treadmill. Sluggish to say the least.

T- 37:30 (7:30)

PM: 5.25 with Jon.  Pretty Random route through the neighborhoods.  Stopped at Paul's house briefly, then ran into Paul walking home, then pushed a broken down truck, then actually ran.  Yep, pretty random.  Watching Idol while blogging.

T- 37:45 (7:12) 150

AM: Treadmill again. Half asleep

T- 42:40 6 miles (7:07)

PM: Treadmill so I didn't have to run in the dirty air and so I didn't have to wear 12 layers.  Easy pace for most of it.  Included 5 striders at 11mph for 20 seconds each.

T- 36:00 (7:12)

AM: It was time for a workout of some sort as I felt I needed some tinman tempo pace to push me a bit. I ran the Providence Hills loop in the dirty scum we call air. I was ticked that I counted close to 40 cars idling in their driveways with no drivers in it. I am sure that is not helping the air situation.

I started out with 2 miles of warmup at 6:54 and 6:56 pace then hit the next two miles of uphill hard. 6:47 and 7:57. That hurt. The second mile is lots of climbing with a section of steep uphill. I tried to recover while coming down the backside hill, but a sideache slowed me for a bit. 5:44 and 5:57. The Final 2.2 miles home is mostly flat and I hit them in 6:24 and 6:28. The idea was to hit tinman tempo effort and try and survive. I might have gone too hard on the uphill, but overall I think I hit my goals. Now I can enjoy the easy pace for the next few runs...

T- 54:25 (8.2 miles) (6:38) 168 ave

PM: Ran with Jon on the Planet Walk 5 miler.  We both took a spill on the bridge while walking across the ice.  Pretty funny.

T-34:24 (5) (6:53) 152 ave

AM: Recovery 5 on the treadmill.  I felt blah.  To be expected though.  

T-37:30 (7:30) 

Long run with Jon. We finally had shorts weather as it was around 40 degrees. Super hilly run! We ran into North Logan then up Green Canyon to the Shoreline Trail and over to First Dam. The trail was slippery but pretty fun to run on. If you stepped off the snow-packed trail you would sink past your ankles in slushy snow. We then ran down the canyon road to the canal trail and home via the Blvd. I am cooking up a batch of spaghetti for food as I am starved right now. Got another week of 70 miles in (Had to round up to 15.55 from 15.53 so I could round out my mileage for the week).  We will keep it here for a while still.

T-1:56:21 (7:30) 154