Don't wanna be FAT!

I felt really strong this morning.  Definitely the best I have felt since before the STG 1/2 .  My calf felt almost completely better too.  Things are looking up.  Ran up to the rail trail, weaving my way there so I wouldn't be stopped at any intersections, ran on the trail for a little while then turned around and went back the same way.  AP:  7:04.  

The plan was 2 mile warm-up then 5 miles @ 5:40 AP then no rest and straight into 5 Miles progressive going 5 seconds faster each mile then 2 mile cool down. I did 2 miles warm-up then 5 miles @ 5:35 AP then I messed up the progressive part by going 5:15 on the first mile of the progressive. So on that part of the workout I ended up going 5:15, 5:15, 5:22, 5:23, 5:12.  Then did 2 miles cool-down.

So it didn't go exactly as planned but I was happy with the workout 5:26 average for 10 miles with no rest at all and going much faster for the 2nd half then the first half was great!  The idea behind the progressive was to help me go faster at the end of my races as I have not been pleased with my finishing strength in my races so far.  I was happy that my last mile was my fastest.  The progress is starting to slow down which I knew was going to happen, but there is still noticeable progress from a few weeks ago.  

The conditions were great outside this morning.  

Recovery run. Ran out and onto the Syracuse trail and then back. I'm still feeling strong this week. AP 7:23

I laid in bed thinking how awful the conditions were going to be because it had rained real hard the night before so I was thinking all that rain was probably now frozen on the roads and I convinced myself to go back to sleep. It turned out that it wasn't even bad outside, but I did enjoy the sleep in day.

Enjoyed a nice loop this morning south into clinton east to the rail trail north to 5200 S then back home.  Everything is feeling good.  AP:  7:23.  If any of the Ogden Crew needs to get their run done early tomorrow morning, I plan on running 25 miles and starting at 5:15 a.m.  I've got a busy day tomorrow and need to get it done early.  Let me know if you want in.

Made a nice big loop this morning.  Ran from my house into Riverdale, hopped onto the Riverdale pathway and took it all the way to 21st street pond then did a lap around the pathway and headed back on the pathway that goes out to West Haven.  From West Haven I took the back roads back to my house.  It was a great look except that much of the pathway still was covered in ice.  I guess I will be sticking to the rail trail and Syracuse trail for the rest of winter because there is no ice on those ones.  For most of my dry miles I was running between 6:30 and 6:40 pace.  For the entire run AP was 6:51.