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Short distance, as fast as I could go, which is pretty slow compared to where I want to be.   I basically ran a 5K in 29:36.  Max heart rate was 169, average, 156, last partial mile at an 8:22 pace.  When I was working hard in mile 2, someone came up behind me and effortlessly passed me.  After that, I tried to keep up with him and I think that helped to speed me up.

I read that there are three elements to conditioning:   Endurance, strength, and speed.  I've done those in that order for the last three days.

6.4 miles in 1:27:44, average of 13:42 per mile, average heart rate: 128bpm, Maximum was 140 when I crossed 8th North so I wouldn't get run over.  The light turned green just before I arrived,  but crossing 8 lanes takes a while at 130bpm.  Anyway, I opted to not get run over rather than keep my heart rate low.

Thinking works pretty well at low heart rate.

I'm quite sure I could have walked my route in the same time that I ran it today at 13:28/mile.  Maybe I'll try that and see what happens to my heart rate.  It will probably go up because jogging at that speed is practically effortless.  Although the average heart rate was 128bpm, I had to keep a hawk eye on it.  Once, it crept up to 136 when I was unaware.

We had snow twice yesterday and the temperature was  a little cooler than normal at 27 degrees, but it was OK and the run felt good.

Left in a heavy rainstorm that kept getting colder on my face.  At the top it softened up quite a bit as it turned into snow.  Speed work on hills was my objective today.  Didn't worry about heart rate, which got up to 163.  Fastest mile was 8:13 (all down hill).  Slowest (uphill) mile was 11:23.  Last .08 partial was uphill at a 7:32 pace.  I think the elevation difference was about 1000 feet between the low point and the high point.

I see deer almost every morning.  Usually we just stare at each other.  Today, we scared each other.  I heard a herd of deer before I saw about 6 of them dart across the road in front of me.

The good thing about all this rain and snow is that it will make a great growing season this summer and I hope we have a good garden.

4.62 miles in 1:00:48 for a 13:10 average pace with 127bpm average heart rate.  I tried walking for a little while and was able to maintain about the same speed and heart rate.  Going slow through the 36 degree rain was not very enticing, but I can't let the weather dictate my training.

9.55 miles in 2:04:55.  No matter how long a run takes, there's always a number big enough to measure it!  This was another low heart rate run.  Unfortunately, my averages and my max rate got ruined at the end because mother nature called with a vengence.  So, I sped up and took a short cut at the end.  Average heart rate overall was 132bpm, with 165bpm max during the last mile and a half.

It was more pleasant up until the end because there was a light snow rather than rain, which is much more pleasant to run in.

5.47 miles in 1:12:22 (13:14 per mile) with average heart rate of 128bpm.  There was a spike of 135bpm in my heart rate as I continue to learn how to keep it down.  I've found that as long as I can speak out loud, my heart rate stays below 130 for the most part.  I've also found that I go much faster downhill than uphill with the same heart rate.

The weather is really getting good.  No rain, no snow and 41 degrees.  It's tough to beat those conditions.

Cindy is coming with three grandchildren today.  It will be good to see them.

No deer this morning (slightly different route), but I saw a shooting star or meteorite, or something like that.  It seemed to be traveling pretty close to the earth and it was bright.  But then it just burnt out and became invisible after a couple of seconds.

Low heart rate training continues.  This morning 4.62 miles took me 1:00:51 for an average of 13:09 per mile.  Heart rate averaged 128bpm with a 136bpm spike and I don't know when that happened, unless it was when I saw the meteorite.  It did scare me at first.

5.47 miles in 1:12:57 or 13:18 per mile.  Average heart rate:  127bpm, Max heart rate 134bpm.

I saw the 134bpm near the start of the run and just had to scale back my effort.  Later, I saw 132 a few times.  Managing a  low heart rate remains quite a chore for me.  Hopefully, I can build up enough of these low heart rate miles so that I won't be dead at the end of my 2nd marathon.

 There was actually a brief, light snow flurry near the start of the run, but the temperature display that I looked at said it was 37 degrees.  I think the cold weather will be over by June.

Plan A for today became plan B because of family concerns.  At least I was able to get out in the afternoon.  It was a whole new experience running in short sleeves without gloves and lots of sunshine.  The thermometer said 70 degrees.  I'm pretty sure this was also my first time up the canyon since a bicyclist hit me from behind.  Believe me, I was very careful today, every time I considered changing lanes.

Partly because it's good to work hard once in a while, but mostly because I was impatient, I went as fast as I could, whatever the heart rate.  The results were 10.06 miles in 140.27 for an average pace of 9:59 and an average heart rate of 159bpm.  174bpm was my maximum.

Quick, slow run before picking up parents.  Mom was all smiles.  Average heart rate was 128bpm.  Max was 136.  I try to watch so carefully, but can't seem to keep it down.

4.64 miles in 1:01:40 for an average pace of 3:18 per mile  Average heart rate was 127bpm with a max of 134.  That's a lower max than I've been able to achieve lately, but still higher than I wanted.

Dad beat me up this morning, but I didn't see him until breakfast.   It surprised me to see him.  It still hasn't sunk in that they are staying with us.

4.62 miles in 1:01:37 or 13:21 per mile.  Average heart rate 126bpm, max heart rate 134bpm.  Pace isn't improving, but average heart rate is going down.  I guess that's OK.

The weather is coorperating well.  42 degrees for that past two mornings.

Ran up and down Butterfield canyon with Daryl, Summer, and Cassie.  Climbed about 1800 feet over 5 miles and the elevation at the top was 7179.  The weather cooperated well.  I think it was very close to 32 degrees.  We ran into some very minimal snow flurries for a while.  But the worst part was a crusty snow field in mile 5.  I ended up walking that portion.  As you would expect, this was not a low heart rate run.  Average heart rate was 160bpm with 173bpm max.  Also, the mile times varied significantly as follows:

10:14, 10:16, 10:48, 12:29, 16:41, 8:24, 8:29, 7:47, 7:36, 7:26, 7:22 (partial)

Overall average pace was 10:17/mile.  This was a very tough run and I hope I don't cramp up too badly.

3.76 miles in 51:03 for 13:36 per mile with average heart rate 127 and max rate of 134.  It was nice running weather at 40 degrees.  It wasn't snowing, but it is now.  I don't think anything will stick.

We had 21 people for Easter dinner, but had enough food for 42.  Not wanting anything to go to waste, I ate enough for two people, but to no avail.  It went to my waist anyway.  I'll have to do a lot better than I did today to get those pounds off.

5.47 miles at an average pace of 13:40 per mile and an average heart rate of 126bpm (134bpm max).  At 32 degrees it was a little cooler than usual, but there was no precipitation.

Today is a big day for Charles.  We expect him to get his mission call in the mail.  He's got a final final at Snow college today and he will probably come home late tonight.

5.48 miles in 1:12:05 for 13:09 per mile with average heart rate of 127bpm.  This is an improvement for me.  I think a little more consistency is paying off, even if I have to get by on less sleep.  It warmed up to 37 degrees this morning, compared to 32 degrees yesterday.  Not too many deer lately.  One crossed in front of me this morning, but that's the only one I've seen all week.

Still awaiting news on Charles' mission call.  Hopefully, that will come today.

4.62 miles in 58:44 or 12:43/mile.  Average heart rate was 126bpm, max 134.  This is even better than yesterday and encouraging.  I think it helped that the wind was blowing in the uphill direction.

No news for Charles mission call yet.  At this point, it will probably be next week.  Any ideas about where he might go are welcome.

7.28 miles in 1:36:11 or 13:13/mile at 127bpm with an unexplained spike of 141bpm max, although I did see 134bpm heart rate a couple of times.  That time is about 3 minutes faster than Brian ran the half marathon today at Thanksgiving point.  Charles and I went to see him finish and he looked pretty good.

What a beautiful morning it was.  At 32 degrees, it was cold enough for snow, and there was a nice snow storm during the whole time, which was accumulating everywhere but on the streets.  Being so late in the season, I probably won't have that opportunity again until next fall.