Tuesday, December 12, 2017

This Week in Running 11/26 - 12/9

DayMileage / WorkoutComments
Sunday5Speed workout 1 @ 8:04, .5 at 3:51 and .18 in 1:21. Intended to go further but my energy level didn't have it.
Monday7Medium paced run.
Wednesday7Medium but with some fartleks at a good pace
Thursday5Ordinary run
Saturday5Basic run
Sunday12Long run Sunday
Monday5Medium with 1 mile of strides
Wednesday52 miles in 16:24. A little bit of speed work.
Thursday7Medium with bits of speed thrown in
Friday3All easy
Saturday3 AM
7 PM
5K Independence in December Run
YTD: 1701

Week's Summary

Well I have a bit of a streak going now.  I started running just before Thanksgiving and I haven't really let up.  With the cooler weather and feeling reasonably healthy (and with no major races on the radar) I can train and ramp up the miles a bit more.

My knee, which had pretty much healed, came back a bit this week.  One day it nearly stopped me from running, but once I am warmed up it seems to hold up on its own.  I am still doing my exercises and I do back down on the pace when it is bothering me.

Also as a bit of cross training, I've been getting in some hiking.  We have had an unusually warm winter with very low snow, which means a lot of the lower elevations hikes (between 5000 and 7000 feet) have very little, if any, snow.

Salt Lake's Awesome air quality

On the negative side, Salt Lake and northern Utah has a "dirty" secret.  We have high levels of air pollution in the winter due to inversion.  It makes for horrible running in that it is like getting directly out of an exhaust pipe.  You might think it is a fog layer, but in reality is a soot and pollution.  Most people either hit the treadmill or just stop running altogether.  Me?  I breathe it in baby.  I am not sure I am doing myself any good though.

Overall, I just need to work on shedding a bit of weight and working on my speed.  I think about the speed work almost every time I go out for a run.  I can usually get one workout in a week.  I really would like to be "fast" again.

Upcoming Races

12/31: Beat the New Year 5K - Salt Lake City, UT (Confirmed)
01/18: St George Half Marathon - St George, UT (Confirmed)
02/03: South Davis Recreation Center Sweetheart's Day 5K - Bountiful, UT (Probable)
02/03: Sun Marathon (likely the half) - Santa Clara, UT (Maybe)
02/10: Candy Heart 5K - West Jordan, UT (Confirmed)
03/03: March Madness Half Marathon - West Bountiful, UT (Confirmed)
03/18: St Patrick's Day Half Marathon (6 Tunnels Half Marathon) - Las Vegas, NV (Unlikely)
04/21: Salt Lake City Marathon (Half) - Salt Lake City, UT (Confirmed (2018))
11/11: 2018 Las Vegas Marathon - Las Vegas, NV (Confirmed)

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