4 is better than 2

Not entirely motivated today, but I wanted to make sure I got something in. I ran very easy and feel better for having gotten out.

Ran a bit more aggressive today, heart rate was a bit high though for the effort. Hoped to run a bit more comfortable, but my stomach was giving me fits. My heart rate was high before I even started the run.

Day off, a long day at work kind of killed the motivation.

The weather sucked so I relegated myself to the treadmill. Ran 10 x 1 min with 1 min recovery. The effort felt pretty easy for the first 7, but the last 3 were a bit more challenging. This was my first attempt at running hard in about 6 weeks, it felt good to open up a little even though the reps were a bit short.

Stayed on the treadmill again today, felt pretty good, hopefully the roads will clear a bit and I can get outside on the roads this weekend.

Ran emigration for the first time in a while, it was a bit on the cold side, but I felt good most of the way. My left calf gave me a little fit on the way down, but it seemed ok when I was finished.

Pretty good run, ran city creek again, a little snowy and icy in places, but it was a beautiful day to run.

A beautiful day to run, felt a little sluggish when I started, but felt good when I was done. City Creek Canyon.

Ran on the treadmill again today. 10 x 1 min, with 1 min recovery. Felt OK today, a bit faster than last week, hopefully I will be able to function in the morning.

Decided to take the day off again today, my schedule has not permitted me to train effectively on Wednesday, hopefully that will change in a week or two.

Treadmill workout again, but at least it keeps me honest to a degree.  Did 3 x 1 mile with 2 minutes recovery between reps.  I felt ok, I was pretty cooked at the end of the set, but I am encouraged by the mere fact that I can do any speed training at all, it has been a long time.

It was a little late when I started so I parked myself on the treadmill again, but I had a good run, easy.  I thought this would be better than slipping and sliding in the dark, not to mention freezing to death.

It was quite cold today, but after a few miles it was manageable.  Really struggled today, just completely out of rhythm.  Ran to City Creek canyon, but the road after about a mile turned to snow pack, I did not have the motivation to slip and slide all the way to the top.  Was happy to have gotten out and feel this week was a decent week of training.

On the treadmill again, but I ran really easy and relaxed.  I rather enjoyed the run, felt much better than yesterday, and it was nice to be warm

Somehow the word "wuss" comes to mind - just the thought of running in the cold made me curl into a little ball on my couch.  Needless to say I did not run.

This is the third week I have done the 10x1 minute set with a minute of recovery.  Today was by far the best I have felt.  I like using the treadmill for this set only because it forces me to turn my legs over faster than I would outdoors.  Overall  a very good run today.

Ventured outside for the first time in a few runs, it was a beautiful day.  Ran up city creek canyon - it was stunning up there.  I was a little tired from yesterday, but overall a very nice run.

3 x 1 mile on the treadmill with 2 min recovery.   Felt pretty good today, I am concentrating on running relaxed at higher tempos.  I felt much better today on tempo than I did last week, hopefully I can continue to add some speed and a few more reps in the upcoming weeks.

Ran out of time, otherwise I wanted to get at least 8 in, but I did have a nice run.  I hope the inversion blows out soon, the air quality seems to be very poor.  Look forward to running a little longer this weekend.

I felt pretty good this afternoon, although the air quality is really poor.  Ran city creek canyon until the road became completely snow packed.  Overall I felt comfortable, this was the longest run I have done in the last 5 months, and I feel good about the progress I have made.  I will probably not add too much more distance to the long runs for at least another month, but I will see how I feel.

Ran the Jordan river parkway, I have not run it in several weeks, but it was nice to have a change on scenary.  I started pretty slow, but as the run went on, I felt much better.  I need to concentrate on running a little harder on my non-interval days, I feel like I have a tendency to coast and my heart rate stays a little lower than it should.  Thus far I feel good about the training I have done even though the mileage is still not there, I feel like I am becoming a bit more fluid than I have been for a while.  I am hoping this trend will continue and I can regain some lost form and speed as the year progresses.

10 x 1 min with a min recovery.  Other than suffering from a lack of motivation, the set went pretty well.  I had a hard time staying focused, I was a bit dehyrated and just not that excited, but I powered through it anyway.  I will step up the set next week to either 90 sec reps, or even 2 min, but I will have to see how I am feeling.

I felt a little tired at the start of the run, but as I got moving I felt a lot better.  Ran City Creek canyon again, tried to escape the haze, but it was all the way up the canyon. 

On the treadmill again this week for 3x1 mile repeats with 2 min recovery.  I felt great for the first one and most of the second one, but I was hurting on the last one.  I was happy to finish the set and am planning on adding a fourth rep next week- I'll have to see how I feel.

I was having some issues with my foot after yesterday's run, but it felt fine after warming up this morning.  Ran the Jordan Parkway this morning, other than being a little cold, it was a very nice run.  I felt comfortable and time just flew by, it was fun to watch the sunrise this morning, or at least what I could see through the fog.

Ran close to 7 miles before the start of the Salt Lake Track club winter series 5k, and then ran the 5k, cooled down another 5 miles.  Overall I cannot complain about today;s performance, it was actually better than I thought I would run considering I did 2 interval days and some faster paced running on the other days.  I did not fall off the pace like I have in the past few 5ks which means some of the speed work I have done is starting to pay off.  I hope a few more weeks of doing some speed will really pay off for some of the later spring races.  I am hoping for a little more mileage in the upcoming weeks so I can gain some strength too.

The air is absolutely horrendous, I ran the Jordan river parkway this morning and it was quite foggy.  I am still hacking a little from Saturday, but overall I feel pretty good.  I started pretty slow, but by the end I felt like I was moving pretty well.  Hopefully the air will clear in the next few days, I look forward to another hard treadmill workout tomorrow.

Ok, so I stepped up to 1:30 intervals with 1 minute recovery today - again on the treadmill.  The additional 30 seconds turned out to be a bit more challenging than I hoped, but I did finish the set.  My lungs are feeling very tight, the inversion has gotten the better part of me, I started feeling tight in my chest after Saturday, I sure hope the air clears soon.  I will probably do one more week at 1:30 then try to move to 2 minutes, but I have to feel a bit stronger than I did today.  Overall pleased with the progress.

Finally, cleaner air!!!!  Ran City Creek canyon today, but because of time contraints I could only get 7 in this afternoon.  I was pretty sluggish on the climb up, but felt like I was moving pretty well on the way down.  Looking forward to a hard set of mile repeats tomorrow.