I am one with the levee and the levee with me

AM - Easy 3 miles (22:13). Nice weather this morning.... I hope it lasts.

PM - It didn't last. Ran home from work, luckily the snow stopped, but it was much colder this afternoon. I need to measure the course, not sure exactly how far it is, but total time was 51:43. Somebody almost hit me, but that's the life of running on the roads.

AM - I had some homework to finish this morning, so I didn't get the tempo in.... tomorrow should work out, though. Ran 4 miles on the river trail; the weather was nice. The legs feel a little tired, so I tried to take it easy. Overall pace of about 7:02.

PM - Ran home from work again... had to take a brief detour potty break and slipped on the ice. It was snowing pretty hard by the time I got home.

AM - It doesn't look like I'll be able to get my tempo in this week. Things didn't work out this morning, and I was planning a speed session for Friday that I think will be more useful than the tempo. Ahhh well, maybe I can squeeze something in Saturday.

Anyway, 4 easy miles this morning, about 7:10 pace overall. I was lucky with the fall yesterday; I landed on my hip and knee... something that has taken me out for months before. The knee is a little tender, but there's no pain when running.

AM - 6 miles easy down Provo River trail. Not much to report about. Total time: 42:18.

PM - I was at the school tonight, and took the opportunity to run my speed workout. The plan was 12 x 300m with 1:30 rest in (hopefully) 1500m race pace (48 seconds), and that's about how things went. Here's the breakdown:

50, 50, 49, 48, 49, 48, 47, 48, 48, 48, 47, 46 <---- I think that averages to 48

That track never gets any rest, it's amazing. The inside lane was full of people, which I find extremely irritating, but maybe it's just me. I always try to breathe loudly as I come up to someone, and if they don't move, I buzz them as close as possible to let them know they're blocking traffic. Usually people get the hint from that, but you'd be surprised.

Anyway, I was pleased with the workout, although I'm not confident that it was the right mix of distance/speed/rest. I was hurting pretty good by the end, but there was no tightening in my legs, I felt loose and relaxed the whole way. Back in high school, it was all I could do to finish speed workouts, but tonight I thought I could manage a couple more. Maybe 1:15 rest would have been more ideal.

AM - 9 miles down the river. It was snowing pretty hard by the time I was done, but temps were alright and shorts were comfortable. My legs are tired from yesterday, which is a good sign, hopefully that was the right workout to do. I made the mistake of pushing the pace this morning -- my legs are telling me they need rest. Avg. pace 6:50.

This was a nice easy run that took me all over Springville and Mapleton. The temperature was reasonable and it was snowing lightly most of the way. It brought to close a decent week of training. I was hoping for a few more miles and a tempo run, but it felt good to let the legs have a bit of rest.

The coming week is going to be a little hectic, but I just try to get it in when I can.