In search of old age PRs

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.

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!  

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: 7.05 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.

Group run this morning starting at the Capital.  We ran to the U at a good warm up pace then picked it up from the Zoo area and Kennedy peak.  The wind coming out of the canyon was freezing, but it made the return super fast.  I switched to shorts once we reached the U again.  Nice turn-out today with 20 or so runners all moving at a good clip.  Awesome cookies and cocoa from Rene at the finish.  Good luck Salt Lake 5K runners today.

AM: 7.05 miles.  Morning run after a hard ski day on Sunday.  It was a pleasant morning for a run (no rain, snow or ice)!

PM: 3.5 miles.   I ran to they gym and back, but on the return I was mauled by a boxer/pit bull mix.  He just nipped at me and jumped on me, but still a little scary.  I stopped and its owner was screaming at him or her.  Once the dog ran back to the owner, I continued running, but the dog came at me again!  I was never really super scared, but one good bite and you are done running for a while.

On to much cooler items; I did a long group run on Saturday and ran into Richard Carling.  Pretty incredible guy.  Check out his story here (could not get link tool work, so go old school and copy/paste):

http://www.stgeorgemarathon.com/legends/display1.php

Off to PHX in the morning, so I'm sure my running will suffer.

PM: 6.0 miles.  Working in Phoenix today.  Short run before darkness.  I actually ran through  the middle of a cotton field, ripe with cotton...very strange.  I thought cotton was a Texas/South thing not an Arizona export 10 miles west of downtown Phoenix.  One more thing...the weather was perfect!