Ehhh

Garmin died so I don't know exact specs.  It's blustery and chilly out.  Half the run is really easy and the other half is straight back into the wind.

6 miles in 47:35.  About 7:56 per mile.  Great day and felt great out there.

For some reason this just felt like a death march.  Heavy quads.  I felt like a big syrupy pancake.  Ran about 8:20 miles and didn't enjoy a single one.

Great 7 mile run.  My longest run in a long time.  Out and back on the Federal Way bike path.  Not much wind either way.   I was trying to run this slow because at this point this is my "long run".  But I finished up in 55:46, which is better than an 8 minute mile.  Which, for me, is pretty quick.

4 mile track run. I was going to do some speedwork on the track but I just kept running in circles.

5 miles on Federal Way and then the canal bank at the top of Protest.  As I jog along the canal I always fantasize about tipping sideways and falling in accidentally, which gives me a slight sudden case of vertigo, which I deal with by swinging over to other side of the canal bank.  Ran these in about 7:56 per mile.

I'm carrying about 6 extra pounds for my most comfortable weight.  But for some reason I seem to be running a little faster than I think I am. Most of my runs have been sub 8 minute miles which is not uncommon for me but not totally normal.  So I'm not sweating the weight too much.  When I get up to double digit miles I imagine it will melt off.   Plus, I start a month long trial in a  few weeks and the stress of that will easily take 5 pounds off me.

Interval workout.  I ran this on the Boise High Track on a beautiful day.  1 mile warmup.  Then a ladder of intervals.....400, 800, 1200, 1200, 800, 400 and a mile cooldown.  Felt good and happened to blow some of the ache out of my back and legs that resulted from chasing my over-sugared daughter around all day yesterday.

Hill Run.   Ran from the Y to the Boise PD shooting range.  Uphill for 2.5 then downill for 2.5.  I tried to run this a little bit harder than normal because I really should have run longer today but work and kid is bossing me around.

Ran it in 40:13.  Beautiful day.

This was the YMCA xmas run route.  Up up up 15th and then down down down 8th.  I ran it in 51 minutes.  I thought 8:30 was pretty good mile times for not having run hills in a long long time. I'm trying to incorporate more hill runs since I realized this half that I'm training for is 6.5 down and then 6.5 up.

7 miles out and back on the federal way bike path.  Nice day and the wind was in my face for the first 3.5 so it helped on the way back.  I did this run last week in about 8:30 miles and did it today in about 8:04.  I wasn't trying to push it either time...just build up my mileage..but it's nice to see that my legs are apparently feeling stronger.

Slow Federal Way, Protest Canal path run.  Pretty gusty out and my legs were sore from 2 "long-ish" runs in a row last week. 

Real sluggish run in the drizzle.  6 miles in about 8:14 per mile.

6 miles in 46:25.  I did this as a tempo run.  Which for me is to try to maintain about a 7:50 pace.  Beautiful day with absolutely no wind so it was a good time for an out and  back on Federal Way.  But on the way out, they had the running/bike lane full of city landscapers working on the beds so at Bergeson I dumped down to Gekeler and ran back on a couple of canal paths.  It's amazing that you can do 2 flat runs back to back and differ by about 30 seconds per mile.  Just not feeling it yesterday.  Today felt good.

This was just a ramble through the east end from the Y.  I had hoped to run more trails this week but it rained most of yesterday morning so to the pavement I was stuck.  Kind of a sluggish run.  8:15 per mile or so.

5 mile run from my house down along canal path at top of protest.  Tried to run intervals on this run. Not sure about time because the Garmin died.

5 miles at about 8:04 per mile.  The heat just suddenly hit us and it was about 85 when I headed out.  I have to get a little more acclimated before I start to push it in that temperatue.

YMCA xmas run route.  Good and hot when I ran so I stopped about a 1/2 mile short and slowly walked the rest of the way.

I did a hill run in the heat on Monday that really sapped my quads and I was all sorts of cranky yesterday so I took the day off.  I did a flat 7 miler today at about an 8:07 pace.  I wasn't really trying to do anything more than run farther than 6 miles.  Nice day out.

My nemesis in running these days is second helpings.  I've been pretty healthy overall and eating the "right" things but eating too much.  I weigh about 225 right now and my good running weight is about 219.

Torrential rains forced me to run on the treadmill.  I don't hate the treadmill but I'm not too fond of it, and find myself completely unable to run farther than 5 miles on it.  The monotony kills me.  Today I only made it 4 miles.

Windyish day with intermittent rain.  Quads felt really sluggish and this run was sluggish too. I think I was pretty underfueled today as I began to feel really woozy and lightheaded in the last mile.  Felt like napping.