Everything Counts

10.11 miles easy.  I just flat out didn't want to run in the cold again, so I ran on the indoor track at the gym.  It got really crowded at one point with slow airmen, so I did three miles in the middle on the treamill.  Once the crowd thinned, I hopped back on the track.  So seven miles indoor track and three on the mill.

AM: AEROBIC BUILDER

I met Ken at Flying J again on 21st Street.  I never thought 23 degrees could feel like paradise, but it was great this morning to have a warmer temp!  Two mile warmup followed by eight miles in 5:29 average (5:29 also happened to be the median and mode today too for you stat geeks) and a small cooldown after.

PM: 5 miles semi-easy, probably should've gone a bit easier.  Oh well.

10.1 miles easy on base perimeter road.  My iPod shuffle actually worked today so I was able to listen to some tunes this morning.  A few of the songs that were enjoyable this morning:  U2's "Bad" got me started, "While We Were Hunting Rabbits" by Matthew Good, song from Inception's soundtrack composed by Hans Zimmer, "Hang" by Matchbox Twenty, "Million Voices" by Wyclef, and "The District Sleeps Alone Tonight" by The Postal Service finished out the run.

My weight this morning is the lowest it's been for a morning weigh in since 2005!  Hopefully I can keep it down.

After my run this morning by buddy at work showed me a national map showing air pollution and a list of the five worst cities in the nation for the day.  1-5 were Logan, Ogden, Provo, SLC, and Brigham!  Yeah, go Utah!

PROGRESSIVE TEMPO

I ran a loop around the base and did a 6-mile progressive tempo on the second half.  The plan was to start at 5:28 and drop 5 seconds per mile down to 5:03.  Actual splits were: 5:23 5:20 5:15 5:08 5:06 4:54 (5:11 avg).  The last 2.5 miles were slightly aided (maybe 30 feet per mile).  The middle four miles were easier than I anticipated.  The first mile is always hard for me to get the blood pumping and the last mile was a task picking it up.

5 miles easy on my treadmill.  I was exhausted from shoveling two feet of snow off my  driveway and just didn't feel like going any further than five miles.

BIG WORKOUT

I wanted to get a quality workout in this morning and that wasn't going to happen on the roads.  So I headed to the gym on base.  The plan was to do 2x5 miles and 1x3 miles with 1 mile in between each.  I did the fast miles on the treadmill and the recovery jogs on the indoor track to mix things up.

5 miles (5:30 5:28 5:24 5:23 5:19 or 5:25 avg.)

5 miles (5:27 5:24 5:21 5:19 5:15 or 5:21 avg.)

3 miles (5:19 5:16 5:10 or 5:15 avg.)

This was easily the most boring 18-miler I've ever done.  I hate the treadmill, but it sure serves a purpose on days like today when I want to still get a good workout in.