My Running Journal

Day off from running.....went to the gym.. 1.5 hours of strength training...core and legs, including 15 flights of stairs with 50 lbs. of weight.

10 miles today on the tread mill...I wanted to run outside today but is was extremely cold..-18 C. so I decided not to. Planned on a 10 mile easy run, but felt good so I added a short 2 mile tempo @ 6.30 minute pace......8 miles @ 7.75 minute pace....total time for run was 75 minutes. Average..7.50 minute pace. I'm trying to run negetive splits on these runs....first 5 miles was run in 38 minutes, 40 sec......last 5 in 36 minutes, 20 sec.

10 miles on the tread mill as follows....

mile 1....8.0 minute pace

mile 2, 3 @ 4....7.18 minute pace

mile 5 @ 6.....7.50 minute pace

mile 7, 8 @ 9....7.13 minute pace

mile 10....7.50 minute pace

total time of run....74 minutes.....average 7.40 minute pace

.....2 hours of strength training at the gym....core, and back.

6 miles on the tread mill.....lots of snow last night and I decided that since I was going to do speed work today, the road might have been too slippery so I chose the tread mill.

2 miles warmup @ 8.0 minute pace

3 times 800 meters @ 3.25 minute

3 times 800 meters @ 3.20 minute

45 sec. slow jog in between repeats @ 8.0 minute pace.

2 hours of strength training at the gym......chest and shoulders.

8.50 miles today.. outside......14 F with 12 mile winds out of the southwest. Today my plan was a progressive run....I did the first 4.25 miles at an 8 minute pace, then I picked up the final 4.25 with a 7.53 minute pace for a negative split... total time for the run was 66 minutes with an average pace of 7.76 minutes......felt very good on this run.

1.50 hours of strength training at the gym.....core, arms and legs.

6 miles on the tread mill today. I'm having quite alot of lower abdominal muscle pain....I'm guessing its from the increased weekly mileage, so I decided to do an easy, lower impact run today on the TM even though it was a great day for an outdoor run...I want to feel good for tomorrow....an 18 mile outside run.

total time for today's run was 47 minutes...average pace of 7.83 minutes.

2 hours of strength training at the gym....back muscles.

18.3 miles today. Very nice day, with sunny skies, calm winds out of the south and semi-mild temps....22 F. I did my first 6 miles quite slow...my abdominal muscle pain was very evident, but I was able to run through it, and the rest of the run felt quite good...very satisfied with a total time of 2 hours 34 minutes...an average pace of 8.42 minutes.