Novice or Expert? Eh, I run

good thing i decided to be a wuss today. my legs were tired. four miles hard was barely manageable. asthma too, bleh. i just upped the meds i'm on so i hope they begin to really control it better. but, i ran at about 7 this morning, which i haven't done for quite a while because i loath running in the bitter cold air. but it was WARM!!! ah, i know it's supposed to snow again, but i loved it. so fabulous.

great workout this morning. i treadmilled it. yeah, i know, with as warm as it is, i was in a gym? let me explain a moment. i lost my watch again. last time it took me maybe four years to buy another. so you can easily imagine that i've given up the search and purchased another. so, my goal today was speed and i needed a way of checking it accurately...hence the treadmill.

i wanted 9 miles at roughly 6:15 pace. after a short warmup on the track i "warmed up" at 6:27, 6:22 and 6:18 for roughly half mile or 3/4 mile each and then settled into 6:15 for quite a while. it felt easy enough and i kept wanting to hit that faster button but held off. after a while though i upped the pace to 6:12 and then maybe 1.5miles or 2 miles later 6:07. half mile i began to increase speed every .25 miles and then the last .5 miles i hit the faster button every .1 and then .05 (last  .25) just to work the fast twitch muscles when i'm good and "tired". ended at 5:30.

was a good workout and though i do get addicted to hitting the faster button, i verified my goal that 6:15 is "easy". 

IT'S GORGEOUS OUTSIDE. GET OUT AND RUN. I KNOW I WILL AFTER MY CLASSES. 

afternoon run. nice running weather 

ah, the wrestling match of seasons in utah...how delightful. heat, snow, heat, snow.

been coaching the mtn crest distance (girls. and just assistant coaching). ran with the slower girls today for motivation. not exactly what it's like to run w/ a slower spouse but rather a child or niece maybe 

easy easy day.lovely running weather

after an easy warm up (and two days of easy running) my legs were still beaten tired by my run on tuesday (good run, eh?) anywho, just a half mile into it and i thought i'd not be able to do my intended workout, which i didn't do. 13m hard was what i wanted...even modified the route i often take to allow 2m warm up and cool down without having to wait at any traffic lights during my hard run. but, seriously, my legs were beat. so i thought i'd do some intervals and thought about where i'd like to run easy and kept pushing to that point, but at that point i didn't feel like stopping so i ditched the small bit of water and gel pack that i'd been carrying in my...um, pocket. and kept going. thought i'd do two sets of 4m hard and calculated where 4m was. interestingly, though, every time i really wanted to stop or slow down, there was downhill, so i kept on and decided for 8m. then i thought i might as well do 8.5 and get at least half my miles in hard. but my legs were super tired by the point of that decision (7 m and just after a bit--i mean a bit) of uphill. but the road that i was looking for--to modify my route wasn't there. i really hate it when mapmyrun.com shows a road that i can't find. in all actuality it was probably there but in my lack of intellectual ability and non-sensical-ness, i didn't see anything but an old barn. anywho, i was sure i was done w/ my 8 miles because i know how far i can run in a song and my songs said i was done, but the address said i wasn't so i kept going and then i was eventually close enough to the T in the road that i just went there and ended up with 8.5m. (i checked later). 

but just as i was finishing, oh the last 150 meters or so, three dogs (two large and a scotty dog) chased me. i bellowed and they backed off. after catching my breath when i got to the end of the road i hunted down their owners (knocked on a wrong door) and it turns out they belonged to someone who i'd already spoken to about training their dogs to not chase people. those guys really have lots of dogs. i didn't recognize these ones. anywho, i feel bad about it but told the teen to pass on a message to his (then absent) parents to keep their dogs trained--however nice they are--as passers by don't deserve a heart attack from being chased by three dogs while on a public road.

does that seem an unreasonable request? 

that was way too long. glad it was sunny out.