my makeup may be flaking

2 miles warmup

Then 3*2miles on the field house track with 5 minutes rest in between (including a 400m jog).

10:40 (5:15,5:25)

10:48 (5:22,5:26)

10:33 (5:13,5:20)

I did the last one in flats. I felt like I could have done more and this workout wasn't really that tough. The rectangular track is pretty limiting for stuff like this. Afterwards I did a 2 mile cooldown and then did some core work.

AM 9.3

PM 5 running back from lab.

Just did 10 miles hard on the field house track!

Mile	Split	Cum.
1	5:55	5:55
2	5:47	11:42
3	5:44	17:26
4	5:40	23:06
5	5:34	28:40
6	5:39	34:19
7	5:37	39:56
8	5:39	45:35
9	5:36	51:11
10	5:36	56:47

Not quite what I was aiming for. I wanted to keep the 5:40s going until the last three miles and end up in the 58s, but once I get into a pace I kind of get stuck in it and I naturally ratchet up the intensity of workouts as I go. Therefore, the workout ended up being a little harder than what I wanted (it was much harder than Tuesday). However, it's more solid evidence of a 10second/mile fitness improvement across the board from one year ago. Hopefully that will translate into sub six minute pace for my next marathon. Looking further ahead, if I can do 5:30s on this track then I believe I can run miles like these in the middle of a marathon, which is quite exciting.

After the run I did some ab work, sprints and plyometrics.

Last run in Salt Lake City for a while. Managed to finish it up just before the snow hit again, then sat around in an airport terminal all day.

Ran around the island in 1:38 (6:45 pace) which is decent considering how much I was sliding around. I normally rely on seattle to have nice boring drizzle, which is great to run in, but it seems that the weather sucks everywhere in the country right now except florida and socal. I was going to go race in Magnuson park today, but I didn't want to get hurt (it was 20 degrees) or die (I live on a very dangerous road which is currently very icy too).

10.3 in the morning

5.5 in the afternoon

Did 9.2 in the morning went fast for the first 3 miles but then the conditions got too bad and it was all about not falling over.

Did some plyos in the afternoon

Ran around the island again. It was mostly fine as the snow is thawing. However when I had to run on the sidewalk instead of the road at the northern end of the island it was very slippery and that slowed me down. Soon I'll be able to get back to real workouts though. Merry Christmas.

As I'm taking tomorrow off, I thought I'd do the hardest workout I could imagine. So I ran around the island, slipping and sliding for a lot of it (we're just thawing a WHOLE LOT of snow here in Seattle) and then continued on picking it up to about six minute pace for about the last 3-4 miles. It seemed like it would be impossible to begin with, but once I got warmed up my body said OK, lets do it. No my legs feel a little fatigued.

Snow has thawed quite a bit and I'll be able to run normally again soon. Did two runs today:9.2 in the morning. Did 5.5 in the PM, tried to go fast, but the footing got to treacherous halfway through.

Did 10.3 today, it was going to be 12 or so but I made a wrong turn and I was feeling a little sick to my stomach (I think I'm all better now). Should return to big mileage this week.

Did an odd little run today as I went to the hardware store to get an extra key cut. I was pleased to see that the snow was gone from 95% of the sidewalks so I will actually be able to get some proper running in before I leave. It was a wonderful day today, the mountains were out. Halfway through, my high school coach pulled up next to me to congratulate my on my half marathon. She said she'd recognize my running form anywhere. I'm not sure what to make of that.

Did a hard base run in the Mercer Slough. I think this was the fastest I've ever done this route and there was alot of snow and ice still in the slough to make it doubly impressive.

Miles	Split	Pace	Total Time	Cum Pace
2.4	14:00	5:50	14:00	5:50
4.1	9:27	5:33	23:27	5:43
6.5	14:09	5:53	37:36	5:47
8.2	10:20	6:05	47:56	5:51
10.6	13:53	5:47	61:49	5:50

 I break this run up into five segments. The first two and last two are the same but in reverse and the middle one is running around the slough (that's where the ice was). Note that 2 is down and 4 is going back up. Clearly I kept a pretty even pace although I definitely picked up the intensity quite a bit for the last 400m or so as I was trying to break 62.

Last run of the year. 3861 miles! First year over 3000!