Fuel SMART,Train HARD, Run FAST.

6.5 miles at the judegement free zone in Bountiful with karen and Steve. 8:00ap

19 degrees, "feels like"10 degrees. Frozen garage door, many layers, robotic movements with Andy at LPT, hard last mile @ 6:42 . Discovered the ventriloquist secret- a frozen and numb face.  Phone was frozen in car. 7:47ap overall.

For many reasons we have not taken these days very serious, but just use as motivation to get out. Sometimes once every 5 weeks or so we decide to push the last mile. Otherwise, we just get it done and add it to our mileage for the week. Lately, its been the fastest I have ben running all week. My how things change.

Last 4 miles average pace comparisons (for my pointless records)-

9/2- 7:25

9/9- 7:12

9/16- 7:21

9/23- 7:31

9/30- no run

10/7- no watch

10/14-7:26

10/21-7:40

11/4- 7:45

11/11- 7:25

11/18- 7:19

Today I ran at 9:00am and it was so nice! First, I ran up to my daughter's school to drop off her lunch then continued on to Davis Blvd. The first mile is uphill and while I felt fine, my Garmin indicated that my recovery was "fair." I haven't ever seen anything but "good." My heart rate was already at 85% after the first mile, but whatever, I was there. (9:13 mi) 

A few short stop and go's for traffic, but it wasn't terrible. I decided to pick up the pace mid-run since I knew I was crossing a Strava segment. For some reason I thought it was a mile, but it was only .4. I pretty much ran harder and longer than I needed to, but I got the course record, which was the goal:) Ran back home and picked up the last downhill mile.

It felt moderatly hard overall. I'm happy with the pace for this course. I have always had a goal to average 7:00 on Davis, but have never been able to quite hit it. The ups and downs plus the traffic make it hard to go steady for a desired pace, but I think today's the closest I've come to that! 

6 mi 42:22, 7:03ap

7:20, 7:24, 7:13, 6:46, 7:21, 6:13 (downhill)

PM- 3.3 mi at judgment free zone. Fun to run with Steve beside me on the TM. 8:30 ap

5:45am -Mueller Park cougar tracking. 3.5 hours of sleep. Snooze.

9:30am- TM workout at Planet Fitness

Splits- 7:30, 6:20, 6:20, 5:55, 7:05

5 mile continuous run= 1 mi wu+ 5k@ 19:05+cd (last mile was a little faster for a cd since I sprinted the first part and the last part of the mile)

5k change of pace every 60 sec between vo2 max and marathon pace (5:22-6:53) 

5 miles total in 33:10 (6:38). 

Overall felt really good about this one. Felt lots of energy from the start. Second good workout of the week - good for boosting my confidence in running fast again.