nathanhornok

Hello all,

This is my first entry.  Sasha invited me to join this site about 6 months ago.  Sorry for the procrastination Sasha.  I keep a paper runner journal that I'm happy with so I plan on only posting my total miles on this site.

I wrote an entry yesterday but my sketchy home wireless internet cut out as I tried to submit it.  My entry gave a brief overview of where I'm at in my training right now and what my winter training plan is.  Basically I am in base training right now.  I am putting all of my emphasis on building my weekly milage.  It has been embarasingly low for the last year due to nagging injuries. 

 Since finishing my last serious race for the season (the moab 'other' half), I have built up to 50 miles per week.  I would like to be up to the 70's and 80's by January and February. 

I'm doing a little speed work, but mainly to provide some variety.  I am running with the Cabanillas group at the kearns oval on Tuesday evenings (due to work, I am there only every other week). 

I'm also doing alot of core stength work with a little cross training.  The whole idea is to become more durable. 

Anyway,  I did 2 easy (about 7 minute per mile) runs yesterday (8.75, and 5)  

This morning was an easy 5.75 with several hill sprints in the park, and an easy 3 miles this evening.

6.75 this morning in the snow.  Down to liberty park and back up the hill to home.

2.75 evening slow run.  I feel great.  My legs don't feel tight or achy at all.

recovery

4 miles slow

4.5 at tempo pace (about 5:45 average).  It took awhile to warm up this morning.  My first tempo mile was 6 minute pace.

1.5 slow.

all in all a good workout.  I was tired yesterday and still more tired that usual today.  It might be the cold weather getting to me.