Running

7.5 on the TM because it was raining this morning.  Now it's a full on winter storm outside.  Knee was more sore than usual after the run.

Spin class for 1 hour in the PM.

6.0 in about 47:18.  Usual route with Mark.  Felt like I was dragging sandbags the whole time.  Will try and do about 6 more tonight.

6.0 in 46:33 on the Porter Rockwell Trail starting around 123rd South and 13th East.  Went straight to the trail from work and never did feel all that great.

8.0 in just over 1:06.  About 8:15 avg.  Perfect run for me.  Ran with Mark on the usual route for about 5 and then I added on.  Took things really slow and easy.  My body is worn down, but hopefully by taking this run easy and not doing any more exercising today I will feel better tomorrow.  Great weather this morning.

8.5 in 1:08:40.  Went about 1.5 miles further than I wanted cause I got lost in some neighborhoods over around the cemetery (spelling??).  Felt better than the previous few days, but still sore all over.

PM Spin class 1 hour

17.10 in 2:16:17.  7:58 avg pace.  Started at mouth of Provo Canyon at 6:00ish and went up about 8.50 and then turned around and came back.  Didn't care about pace today.  Told myself I would take it easy and if I wanted to go faster at the end, I would.  Lots of 7:30ish miles coming down with the last 3 at 7:14, 6:45, and 6:57 (stopped at the water fountain for a minute).  Ran with Mark the first 6.  I felt good and feel like I'm making good progress.  I think I will try to introduce some speed/interval/tempo stuff starting this coming week.  Will try to lift for an hour later on today.