Run fast

8 miles around the golf community in Rancho Mirage.  Very flat.  The closest resemblance of a hill is about 5 miles away.

Ran on nicely paved golf cart paths around Rancho Mirage and Palm Desert.  Trying to make up for my Vitamin D deficiency.  

For some reason my hips were very sore today so I decided to run on the treadmill.  Felt good after a few miles.

Rain in Palm Springs

I ran 8 miles one direction and 8 miles back.  Always a good strategy to prevent getting lost in an unfamiliar city.  Probably more worrisome than getting lost, however, was that I made the mistake of running through some fairly sketchy neighborhoods with guys that had words printed on their arms.

I ran through the gate at the entrance without telling the guard my name so they sent a patrol car after me. The car caught up to me after about a half a mile. Since I was near the end of my run I didn't think it would be smart to get in a chase so I stopped. As he called in my name I got in a few good stretches so it wasn't a complete waste of time. Fortunately he let me take off and apologized for "breaking my rhythm".

Returned to SLC.  To make the transition from 65 to 15 degree weather more bearable I decided to run at the gym today. 

15 miles on the treadmill.  10 miles at about 6:50/1.5% incline and last 5 at about 6:40/1% incline.

Almost all of the miles I put in this week were between 6:30 and 7.  Even though that is a very manageable pace I think for recovery runs I should probably being running in the 7:10 to 7:20s.  6:30-6:45 miles for over 10 miles is still work and is probably the reason why I haven't felt like putting in faster miles on the days in between the slower runs.