Use it or Lose it

morning tm, warmed up for about a mile, then did the following reps:

3 x 1 mile (6.5 mph, 1.5% incline), with 1/4 mile recoveries (4-5 mph, 1.5%)

Stopped twice for 10-15 seconds to catch my breath near the end of my 3rd rep.  Ugh - these were hard!  After running slower for a few minutes, I somehow felt rejuvenated and ramped back up to 6 mph for a few minutes before finishing with 7 miles total.

6.5 mph ~ 9:13 pace

(Next week I'll probably switch things around and try for a tempo run (2 miles @ 6.2-6.3 mph?), or maybe go for a couple 1/4 mile reps at 6.5 mph followed by some one minute "on/off's" at 7 mph.) 

Morning tm run.  Slowly meandered my way up to 6 mph (10 minute pace) and stayed there for a song or two, then slowly dropped back down. 

Went to my first yoga class last night - Salt Lake Running Company on 700 East has a free "yoga for runners" class every Monday night at 6.  Um . . . I'm not very good at yoga!

Morning run - ran just past the city creek turn off up onto the Bonneville Shoreline Trail.  First trail run in a long time - really good running conditions with the trail damp and springy in places, but no real mud.  Ran to the gas pipeline, then decided to also run back on the trail instead of cutting over to the road.  No watch, pushed a little on some of the hills, but generally just enjoyed running in the absolutely gorgeous weather today! :)

Morning run up to City Creek 2.5 mile marker and back home.  Lots of elevation gain and the scrub oak had petered out and I was in the midst of several stands of beautiful Christmas trees with snow about them - very peaceful and beautiful! 

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