5 easy today, my legs were sore so i tried to consciously slow down. 36:44 for the run, 7:21 avg pace. minor concern was that my left knee was hurting, not where the IT-band is but rather above and behind the kneecap, will ice and see how it feels in the am. may opt for the soft surface of a treadmill tomorrow.

long run today. definitely ran it way too fast..need to work on slowing it down on the longer training runs. pretty sore and crampy as i sit here later this evening writing this. the weather was pretty decent..i do think i was over-dressed though. 

1- 6:47.1

2- 6:49.5

3- 6:58.7

4- 7:08.1

5- 7:27.6 uphill and quite icy for some reason only on this mile

6- 6:30.3 downhill

7- 6:59.0

8- 7:07.2

9- 6:52.4

10- 7:07.1 (10 miles in 1:09:37, 6:58 pace) on the bright side, really attacked the daily hill

11- 7:11.7

12- 6:48.7

total-- 1:23:37, 6:58 avg pace, felt about as sporadic as my splits

new shoes are always something to write about! nice evening for a run, no wind, decent temps near 40. splits:

1- 6:58.3

2- 7:04.2

3- 7:11.6

4- 7:08.5

5- 7:02.4

6- 6:49.9

TOTAL-- 42:15, 7:02.5 avg pace, 14 second negative split the 2nd half btw

ice bowl part 2, temp was better today, 30 degrees with almost no wind, sun was shining and felt ok there, however the trail was probably worse today cuz the thin layer of snow had melted and it was an ice sheet today with almost nowhere to get traction. slowed me down quite a bit. splits:

1- 7:15.2

2- 7:06.8

3- 6:55.4

4- 6:50.8

5- 6:54.9

6- 7:20.6

7- 7:35.1 hill

total--49:58, 7:08 avg pace, slipped quite a bit after 5, the 3-5 mile splits were relatively better footing than the other 4 which were the same miles given the out and back, decided to slow down and make sure i didnt fall the last 2

strides after

horrible day for running, it wasnt too terribly cold, 28 with wc in the teens, but there was a thick coating of ice on everything. needless to say running on an ice sheet is difficult. still managed a decent 6 miles though.

1- 7:15.8

2- 7:10.0

3- 7:19.2

4- 7:12.7

5- 7:10.0 same mile as number 2...odd that i ran it both ways equally

6- 7:29.8 ice hill

total-- 43:37, 7:16 avg pace

day off from running, i hit the pool to swim some laps instead. got in about 1100-1200 meters total, swimming is such a good cardio workout, its been very helpful crosstraining on my off days..specially cuz its no impact on the legs which is obviously beneficial to runners. back on the roads tomorrow.