Winter Maintenance?

AM: 7.05 miles.  Sugar House Park loop.  I was sluggish getting out of bed and it continued for about three miles before my body decided to wake up and run.  This is a out and back course and I noticed several things on the way back due to my sleep running the first half.

PM: 3.55 miles.  Wet run to the gym.  I would have preferred snow.

AM: 9 miles.  Early morning workout at the Olympic Oval.  I was running a little late so only time for 5 x 1 mile repeats.  2 mile warm up followed by a cool down.  I run the 1 mile at lactic threshold pace with a 3 minute jogging recovery.  The goal is to improve my LT threshold. 

Mile 1: 5:44, Mile 2: 5:45, Mile 3: 5:59, Mile 4: 5:48 and Mile 5: 5:56

In reviewing my splits, I am probably running them too fast or my conditioning is better than my last Fall's bench marks (using Daniels running formula).  The 5K race in Ogden coming up in a couple of weeks will tell me which one.

PM: 3.6 miles.  Run to Wal-Greens then the gym for core and upper body.

AM: 7 slushy morning miles to Sugar House park.  At least there was no ice.  I'm impressed that the Hoka shoes do so well in the snow.

PM: Sun is shinning and wearing shorts!  Complete opposite of the morning run.  Quick run to the gym for core and upper body.  I'm planning on the Olympic Oval in the morning at 5:45 AM for 6 x 1 mile repeats for all you other running insomniacs.  See you there!  

Well, after running with some Fast Running Bloggers on Saturday, I have been shamed back in to recording my work outs.  For some reason, I feel like I'm on running vacation until I start blogging again; although, I have been running (I promise).

Morning (7 miles):

Icy early morning run from my house then around Sugar House Park.  Not many runners out this morning. 

Afternoon (3.5 miles):

Shake out to the gym and back.  While at the gym I worked on core and upper body (so I don't have to get my wife to open jars).  I have a new membership at Square 1 in Sugar House.  The place is perfect for a runner.  Simple weights, treadmills and cheap price!  I highly recommend it.