Running Redhead

So frustrating to sit for a month after building to 40 mpw consistently over the fall. Now I'm back into it with six on the treadmill at 8:34 to get the legs going again. I'm looking to pick back up with about 27 miles this week.

The legs were sore today from the long lay-off. I capped the run at three miles easy pace on the treadmill. Then added a quick 10-second uphill sprint. I'm trying to be patient and not think about being behind schedule for 2010 goal races, but it's hard. I guess I need to be happy that the "injury" turned out to be a one-time thing not indicative of long-term problems.

Getting in the miles on the treadmill at 8:49 to keep the DOMS at bay.

Creeping back towards baseline fitness and full speed training.

Easy pace on the treadmill getting loose.

Easy pace back outside down Park Street. Picked it up at the end.

Sweating on the treadmill, easy pace at 8:49. No problems.

Easy pace, but left calf tightened up. Cold temps right at sunset dodging some icy patches.

Easy pace on the treadmill ranging from 8:41 to 8:49 and incline from 0 to 1 percent. Felt fine.

Easy pace on the treadmill with some variety from 8:34 to 8:49 and inclines from zero to two percent. I like the variety. Heart rate at the end was just under 150.

Outside on the bike path through the slushy snow, so pace was quite slow-8:55.

Beautiful weather day here. Excellent aerobic miles (8:40 pace) on Park Street. Tossed in two incline sprints.

Progression run on Glendale. Average of 8:10/mile. Last 10 minutes at marathon pace.

Treadmill with three hill sprints thrown in. Cut short due to voting.

Easy pace on the treadmill.

Sore from playing soccer but easy pace.

Progression run on the treadmill with the last 10 minutes at marathon pace (7:30).

Outside Park Street out and back at average of 8:27. Legs still a little sore but loosened up.

Progression run down Glendale and back. Last 10 minutes "moderate" at around 7:25 pace.

On the treadmill with varying pace and incline from 0-2.5% and 6.9 to 7.4 mph.

On the treadmill progression run with final 10 minutes at marathon pace (7:30).

Treadmill miles varying pace between 7.0 mph and 7.4 mph and the incline between 0 and 2.3 to keep things a little more interesting. Heart rate stayed under 150.

Progression run with last two miles at marathon pace.

Easy out Park Street and back around 8:20 pace.

Total of 10 miles progression style. First four on treadmill around 8:27 and the rest outside school with the final two miles at marathon pace uphill.

Easy on treadmill at 8:40 pace. Felt rejuvenating.

Fartlek with 8 x 30 seconds at 5K to 3K pace. Felt good.

Easy recovery run at 8:50 pace.

Progression run with last 20 minutes at marathon pace.

Six recovery miles on Park Street.

Long run at 8:20 pace felt really good. Treadmill.

Slow miles on the treadmill at 8:50 with six hill sprints. Treadmill at 12 mph and 10.5% incline.

Quick but relaxed at 8:00 down Park Street and back. Working on 180 strides per minute.

Fartlek run with 9 x 40-second pickups at 5K to 3K pace. Felt relaxed and energetic.

Nice and slow recovery run out Park Street and back around 8:50 pace.

Tempo run. 2 x 10 minutes at 6:50 pace. Solid first segment, but struggled second segment with stomach upset. Five minutes jog in between tempo segments. Cold and windy didn't help.

Long run at 8:15 pace slight incline on way out and turned back with negative split. Felt very comfortable on the way home.

Fartlek-type run down Park Street and back with 10 x 1 minute pickups at 5K effort/pace. Most ended up being around 6:00 per mile or faster with the last two closer to actual 5K pace.

Doubled for the first time ever. Nice easy pace around 8:50 per mile on flat course.

Threshold run. 2 x 12 minutes at 6:45 pace with three minutes slow jog active recovery. Tough headwind for the second segment. Pace felt a little more appropriate than last LT run the previous week. Flat course out Park Street and back.

Recovery miles around 8:40 pace down Park Street and back.

Down Glendale past Stage Road and back. Into headwind on the way out and with wind/into sun on the way home. Picked it up to 7:20 for miles 11 and 12 and then 6:45 for the final mile. Hard effort on the final mile, but the pace felt comfortably hard rather than truly difficult.

Recovery miles on the treadmill easy pace.

Fartlek with 15 x 1:00 pickups at 10K to 3K pace. Treadmill felt very smooth, although I hope it's calibrated accurately.

2 x 2 miles tempo run on the treadmill set at 6:44 pace and 1% incline. Very sweaty, but legs and lungs felt good. Tedious by the cool down of course.

Easy on Park Street out and back.

Seriously tedious run on the treadmill, but got the mileage in.

Nice and easy flat miles on Park Street.

Tempo run. 2 x 16 minutes at 6:51 pace. Felt pretty tight and struggled somewhat until the last four minutes of the second segment. Might have run the first half to one mile too aggressively.

Slow and steady recovery miles on the treadmill.

General aerobic miles along Park Street around 7:50 pace. Quads a little sore from the tempo run on Thursday.

Out Loudville and Route 66 to Florence Road. Sunshine with temps

warming up to about 50. Excellent smooth distance except for being

chased by bear. Finished with overall pace of 7:59. Ice bath afterward

freshened up my legs.

Run home from school. A couple miles warm up around the Westhampton 5K course, then 1.5 mile tempo due to bear issues, potty stop, 2 mile tempo, one minute jog, then 1.5 mile tempo. Paces were 6:45, 6:54 and 6:50. A bit winded day after giving blood, but legs felt good and overall felt good next day.

Easy miles on the treadmill at 8:49 with one percent incline.

Hills on the treadmill today. Intended on being 5 x 3 minutes at 5 percent incline and 7.8 mph (10K pace converted from hillclimber). Didn't have it, so I modified to 2 x 3 minutes with two minute recoveries and then 4 x 2 minutes with three minute recoveries. Hard on the lungs.

Recovery miles on Park Street in cool wind and rain. Felt fairly relaxing.

On bike path. Warmed up for 2.5 following some GI issues. Created a ladder workout with 1600, 1200. 800, 400, then back up 400, 800, 1200, 1600. Two minute recovery jogs in between. Average pace ended up at 6:40. Pace would have been about 6:34 without hiccup in the first 800. Legs pretty beat up aftewards, but better Monday morning.

Treadmill at recovery pace of 8:50 with one percent incline. Regained some energy after feeling wrecked by interval ladder yesterday.

Long run after a long day at school. Excellent temp and sunny day was great for first eight miles. Gatorade hits kept the energy going and cooler temps at finish stimulated me to keep the pace moving. Average of 8:17, but significantly more zonked at the end of this run. Of course, this was afternoon versus usual Sunday morning for a long run and my intervals from Sunday probably had an effect as well. Legs sore afterward, but not bad on Wednesday.

Flat and easy on the bike path in wicked nice afternoon sun. Average pace at 8:45-ish. Still a bit sore from long run Tuesday.

I fought through some more GI issues for a semi-successful tempo workout. The plan was about 5.5 miles or 35 minutes continuous running at around 6:45 pace with some help from an overall downhill. Started out well but the tummy trouble hit around the end of mile two. A couple of breaks to settle the stomach and then a pit stop about 4 miles in broke up the tempo into four segments (one minute in between except for the pit stop). The overall pace was right at 6:45, so that was the successful part. Felt comfortably hard.

A general aerobic run on the bike path in 59 minutes.

Long run out Glendale onto Route 66 at 8:08 overall pace. Two sets of 5 x one minute accelerations at goal half marathon pace to build some strength. 6,7,8 uphill were tough but definitely fulfilled the purpose of the workout. Some weakness issues on the outside of my left knee.

Tried a recovery run today and the left knee is protesting strongly. Some pretty significant pain on the outside of the knee. Cut the run short obviously and now I'm icing. We'll see what if feels like tomorrow, but I'm pretty worried right now.

I've been working fervently this past week to stretch and strengthen my IT Band. My knee was sore when trying to run Monday and Tuesday. Ice and NSAID and rest Wednesday through Friday. I've started with a foam roller and hip strengthening exercises. I tried on the bike path Saturday and it's still a bit sore, so I decided not to push it. Another day off tomorrow and then I'll try on the treadmill Monday.

Jog for 1.5 miles on the treadmill. Stop and stretch. Jog another mile to warm up as much as possible. Knee felt a little tight. Decided to try some intervals since I've read that faster running seems less impactful on ITBS. 4 x 800 meter intervals at 6:07 pace with two minute walk breaks to recover without putting more stress on the IT band. Intervals felt okay as far as fitness, but I kept waiting for the knee to start protesting. No pain, but some tightness. I'll continue with stretching, strengthening, ice, NSAID and extra rest days. Hopefully can get some more miles in this week (in the 20s maybe) and then back up to about 75 percent next week (low 40s). 

Treadmill with some tightness and then elliptical.

Pain free on the treadmill.

Two tempo miles on the bike path averaging 6:33 pace. One into the wind and one with the wind, but high 80s emperature. Lungs have lost some fitness I think. Knee felt okay until the cool down.

Pace from 8:49 down to 8:00 on treadmill. Wore the strap and didn't have any tenderness.

Easy on the bike path, no knee issues.

My first longer run since my ITBS kicked in. Ran with an IT band strap along the flat bike path for eight miles in about 8:12 pace. Kicked it up for the final two miles since the knee was feeling good and finished the final two miles in 6:48 pace. Quite happy with my progress on the IT band and somewhat satisfied with my overall fitness. Perhaps it would be appropriate to say I'm not too disappointed with the apparent loss of fitness over two weeks of near nothing.

Ladder workout for some quality three weeks out from my half marathon May 2. 1 x 1600 at 6:10 (Ooops, too fast) then 2 x 1200 at average of 6:23 (5K pace = just right) then 2 x 800 at the same pace and 1 x 400 at 6:00 pace. Two minute slow jog/walk recovery between each interval. Legs felt good, a bit winded at the end of the 1200s. Good quality workout.

Easy on the treadmill around 8:50 pace. No knee problems, but blister on right foot cut it short from the planned five miles.

Temp run on the treadmill. After two miles warm up I set pace at 6:58 and then picked up the pace about five seconds per mile for the next three miles. Felt good finishing with a mile at around 6:43. Two miles cool down.

Recovery run on the bike path at around 8:40 per mile.

Ran eight miles on the bike path at long run pace (8:10) and then picked up the pace to half marathon pace plus 15 seconds. For the la.st three miles picked up the pace again to half marathon pace and 10K pace: 6:45,6:47 and 6:54

Slow recovery miles on the bike path. Legs felt a bit sore, but loosened up.

What was supposed to be seven tempo miles turned into 2 x 2 miles and 3 x 1 mile due to tummy troubles. Average pace was 6:45. Happy with the pace, but disappointed about the stomach issues giving me too much of a break. Legs and lungs felt pretty good, but spent at the end.

Slow and flat recovery miles on the bike path 8:40 pace. No bear issues.

5 x 800m around the soccer fields at 6:05 pace with two minute active recoveries. Felt nice going fast.

Easy pace on the treadmill for recovery from Friday's intervals.

This was meant to be a 9-mile progression run. Unfortunately bathroom issues and a finicky treadmill turned it into six miles with the last three about half marathon goal pace.

I got home from traveling over the weekend and was able to put in the progression run I wanted on Sunday. Three miles at long run pace, then two miles at marathon pace and the final three miles at half marathon goal pace. Final three miles at 6:53 felt comfortably hard and I think I'll be able to hold close to that pace for my half marathon this coming weekend.

Three miles at goal half marathon pace surrounded by warm up and cool down. Felt good on the legs and lungs, but the treadmill and a crowded room makes for a sweaty workout. The half this weekend will be warm, but the cooling effect of moving should help. Flat profile and I'm going to take a shot at sub 90 minutes.

Bike path + strides to get loose for my half marathon race.

Easy miles on the treadmill around 45 minutes total. Varied the incline to keep things interesting. 0-2 percent.

Easy miles down Park Street and on the bike path. Still working out soreness from last Sunday's race.

Slow miles on the bike path.

Slow/GA miles on the bike path.

Nice and easy on the bike path. No niggles or bears, hooray!

Recovery on the bike path.

General aerobic miles on Park Street.

GA miles on Park Street

GA miles on the bike path.

Easy pace on the bike path. GA around 7:50 per mile.

Best Sunday "long run" I've had in a while. Felt like I was gliding in warm temps, slight breeze on the bike path. Two Gatorade flasks and no bear worries. Averaged around 8:15 pace.

Threw in one "tempo" pace mile for fun. Lungs feeling good, knees (right knee) feeling a little sore/tender right on the patellar tendon. No left side ITBS issues anymore, though.

Broken up into three-mile and 4.5-mile segments on bike path while doing laundry. Right knee sore in the patellar tendon. Iced and Ibuprofen after run.

GA on the treadmill.

Bike path averaging around 8:20. Warm, but not too bad with a little breeze taking the edge off.

Nice and easy on the treadmill at 8:50 per mile.

Tempo run on the bike path with four miles averaging 6:55. First mile too fast in 6:40, but good rhythm for the rest of the run. Temps around 90 degrees. No problem warming up today. 

SRD-Field trip to New York City all day. 

Gradual increase from 8:57 pace to 8:13 pace on the treadmill. Bit tedious. Right knee a little sore in the patellar tendon. Iced afterwards.

GA miles on the bike path. Felt pretty good around7:50 per mile.

Recovery miles on bike path around 8:50 pace.

Long run on the bike path and onto Route 5. Quick pacing around 8:10 early and then settled back to 8:20 overall. Struggled with the heat for the last five miles or so, but not dehydrated too much. Right knee a little sore. Ice bath took care of that.

GA miles around 7:50 average on the treadmill. Flare up of patellar tendonitis in my right knee, but I've rolled the quad and it has loosened up some.

Midweek medium long run per Pfitz, averaged around an 8:15 pace. Potty break maybe due to Ibuprofen taken for my knee. Very sweaty on the treadmill.

Very muggy recovery miles on the bike path at 8:50.

General aerobic pace on the bike path trying to stay in the shade.

Nice and easy on the bike path with some water and no bear. Knee felt a little sore but better.

Long run with eight miles at marathon pace. Overall average right at 8:00 with mp miles at 7:30. Interrupted by a rainshower to cool things off.

Easy recovery run.

Medium long run at average of 8:22. Felt good outside.

A bit tedious on the treadmill but average of 8:22 and the right knee held up.

Tempo run with four miles at 6:45. Third mile into the wind at 6:32 spiked the heart rate and final mile eased off at 6:48. Probably a bit fast paced but solid effort.

Medium long run on Park Street and bike path with bear attacks. Average pace around 8:20.

Six miles on treadmill plus three on Park Street, right knee quite sore.

Fought through tedious mileage on treadmill at around 8:20 pace. Right knee sore afterward.

Five recovery miles on the bike path.

Felt pretty good in late afternoon. Average pace o 8:20 on Park Street and bike path.

Recovery on the bike path.

Gu at five miles with water, Gu at 10 miles with water, gatorade at 12.5 and 14.5. Hot and humid, average pace around 8:23. Felt good but tiring.

Tempo run on the bike path with five miles at 6:41 pace. Splits were 6:40, 6:37, 6:39, 6:36 and 6:54. Breathing pretty hard, but not totally laboring.

Steady average of 8:22 on bike path.

Recovery run at 8:45 on bike path.

Average pace of 8:14 in hot and humid weather. A bit fast in some segments.

Recovery on the bike path just under 9:00 per mile.

MP run with eight miles at 8:25 and then 10 miles supposedly at MP. First two miles right on at 7:30 pace. Next three miles too fast at 7:10 and then two at 7:15. Had to walk a bit and hydrate. Mile seven at MP. Overall average of 10-mile segment was 7:45. Very warm and sunny with some humidity. Even the ice bath afterward didn't feel that cold. Felt good, but I must have been pretty heated up myself.

GA miles on the bike path with 9 x 15 second strides. Speed felt good, but a little ginger with the form as my knee is still sore.

Medium long run on the bike path with gorgeous weather. Average pace right around 8:15 and heart rate seemed to be very comfortable.

Nice and easy recovery on the bike path around 8:50 pace.

Doubled GA run. Five miles AM, Five miles PM on bike path, averaging around 8:00. Knee still sore after the runs, but not a problem while running.

Repeat from previous year to gauge progress although no real taper. Course has two significant hills in the first mile +. A bit of a head wind and warm temperatures but very little humidity. Some GI issues before the race, but nothing during.

Splits were 6:23, 6:45, 6:55 and 6:30. The Garmin measured around .05 over four miles, thus the extra 12 seconds total.

Pretty happy overall with the finish given the lack of taper or specific speed training. Good to get some more race experience. Looks like I need to focus on mental toughness to hold pace in the third quarter of the the race.

Out and back Park Street for about nine miles and finished with six miles on the bike path. Temperature started around 60 degrees but heat built pretty quickly. Total time around 2:03 for an average of 8:12 pace. Legs started out stiff after the Saturday race but loosened up for some 7:50 splits near the end.

Heat advisory today with temps starting in the 80s for a tempo run starting a little after 8:00 AM. 2.5 mile warm up (Ha, ha) then ran 2.5 miles right at 17:05 (6:50 pace). Took a 60 second cooling off/hydration break and then ran another 1.25. 60-second break and then finished up with a cooling pause before the final 2/3 of a mile. Total of five miles around 34:45 for an average pace of 6:57. The heat and humidity were a little ridiculous for a total discomfort index (temp + dew point) over 160, yuck. Walk/jog "cool down" for 2.5 miles.

Very hot and humid and slowed down the pace to adjust.

Easy recovery run.

Very solid on the bike path at 8:12 pace.

General aerobic miles on treadmill at hotel in Vermont. Varied incline and pace around 7:53.

Started at 65 degrees and ended around 85 degrees, but held overall pace of 8:22 and kept miles 11-21 under 8:15 except the final mile. Legs pretty beat afterwards in a good way.

Recovery miles on the bike path around 8:57.

14 on the 14th. Very humid with sprinkles today and warm temperatures. Ended up with an average pace of 8:06 meaning that at least a couple of miles were likely under eight. Probably too fast, but the lungs felt good. Left shin a little tight and right knee is still sore, but not too much worse.

Recovery double with six in the AM and four in the PM trying to dodge the summer heat a bit. Knee feels a little better with the strap.

Lactate threshold run in hot and humid conditions. Held 6:58 pace for three miles, 60-second hydration/cooling break and then 2 x 1.5 miles at 6:58 with 1:30 recovery. Tough run in the conditions.

Recovery run at 9:00 per mile on bike path.

Average pace of 8:16 for a Sunday evening (5:00 to 7:00) run on bike path in mid-80s temps, low humidity, some wind. Felt comfortable. Bear attack after four miles got back home though.

AM = Five slow

PM = Four slow

10 miles out Park and back with Camelback and gel at five and 10 miles. Last half on bike path with Gatorade every two miles. Average pace of 8:24 felt tired but some gas in the tank at the end. 70 degrees with 87 percent humidity.

Recovery miles on the bike path.

Easy on the treadmill.

VO2 Max workout on the treadmill with 6 x 800 at 6:20 pace and 1:40 active recovery intervals. Pretty winded after four. Incline at one percent.

Marathon pace run with four miles to warm up at 8:30 then 10 miles at marathon pace or faster (7:30). Last two miles back at long run pace of 8:25. Pretty sore afterwards.

Six miles AM, Four miles PM recovery double.

Sore from MP miles last Friday, but loosened up over the run. Averaged 8:08 which was a little quick, but legs feel a little better today.

Six miles AM, four miles PM double at recovery pace (8:50)

Medium long run at 8:12 per mile. Cool to begin, but heat and humidity jumped up after about five miles. Effort was more like MP for the last five miles. No damage done, though.

Recovery miles in the pre-storm soupy heat and humidity. Soaked with sweat, but felt easy paced at 8:50.

Seven mile tempo run averaged 6:58 after first mile around 6:45. Two miles over seven (7:05 and 7:03). 60-second Gatorade hydration break after five miles and wrapped up with strong final two miles. Heat index around 75 degrees with a breeze to cool off a bit.

Recovery run at 8:48 on the bike path.

Really excellent long run out Park and back, then o bike path. Two gels for the first half with Camelback water. Switched to fuel belt and gatorade for the second half. Felt really strong like I'm on track for a solid marathon, fingers crossed for six more healthy weeks.

VO2 Max workout on the track this morning. Pretty steamy by 8:30 though. Intervals were 5 x 600 meters with 200m jog recovery. Splits were 2:22, 2:20, 2:19, 2:18, 2:20. No problems with the speed or distance but dripping with sweat.

Medium long run. Needed to make pit stop in the woods about 2.5 miles in even though I used bathroom before the run. No problems after that and averaged 8:14 in 80 degrees, breezy conditions.

Six AM miles at recovery pace plus 6 x 100m strides on Williston field turf.

Four PM miles at recovery pace.

Mile repeats on bike path with 60-second recoveries. Splits = 6:40, 6:35, 6:23, 6:39, 6:30 and 6:37. Felt winded but strong.

Recovery run from apartment to the new house and back at 8:30 pace.

From house to bike path, out and back, back home. Average pace 8:17. Pop Tart for breakfast and no GI issues. Gatorade and water for fueling.

Track intervals = 6 x 1000 with 400 recovery jog. Splits = 3:58, 3:52, 3:55, 3:56, 3:57, 3:57

Medium long run to bike path and back averaging 8:09.

AM = Six miles in 53:30 loosening up hamstrings especially.

PM = Four miles around new loop.

Up to bike path, out and back at average pace 8:10. Twinge in my shin hopefully from a bruise during our move last weekend.

Recovery miles Pomeroy to Phelps and out Strong to Park and back.

Cool, drizzly, then rainy day for a long run. Waited until afternoon for my daunting MP test. Completed 18 total with 14 at goal marathon pace. Gatorade at 2,6,10,14 with water in between. One gel at eight miles. Average pace for MP segment was 7:24. Quite happy with this run, feeling strong for DeMar September 26.

Nine miles with 5 x 600 intervals, 200 meter recovery jog. Intervals went 2:24, 2:19, 2:18, 2:16, 2:15

Average pace around 8:12 on cool, breezy, drizzly day.

Recovery jog with 6 x 100 meter strides. Sunny, breezy, not too hot. Pretty day.

Five easy around the neighborhood.

Awesome day for a 10K. Sunny, cool morning (eventually up to mid-90s). Registered and picked up the packet the day before the race. Arrived at the race site 45 minutes before the start. Headed to the portalet immediately. Two-mile warm up and a couple of striders trying to lock in race pace. Started in the third row. First two miles were solid, split 13:01. Stayed relaxed with a couple of others for the next two miles around 6:37 and 6:34. Started to tie up around 4.5 miles, but pushed the pace and dropped one of our mini-group. Finished strong with 6:38 and 6:30. Garmin said 6.31, so I could have run better tangents, but I'm really excited for the race. Projects out to a possible sub 3:15 marathon, which is the goal for September 26.

Started out slowly to loosen up from the race on Sunday. Finished strong with miles at eight or under. Average pace overall was 8:14 on a very hot, but very low humidity day. Legs a bit beat up afterwards though.

Recovery double with six in the AM and four in the PM all around nine-minute miles. Right knee a bit sore, but legs loosened up after fairly hard long run and race.

5 x 1200 intervals on the track at 5K pace. Very hot day with temps in mid 90s. Two mile warm up on treadmill, then out on track at 5:30 pm. Intervals were 4:44, 4:45, 4:45, 4:47 and the last interval ended up being 2 x 600 at 2:20 each due to ducking behind a tree.

Treadmill was pretty tedious, averaged around 8:13. Legs a bit cramped due to totally flat, same pace. Got er done.

Supposed to be general aerobic run. Two x four mile loop around Pomeroy, Park and Strong Streets, averaging around 8:00. Felt much better to get back outside.

Easy miles to loosen up around 8:55.

Final 20-mile long run in the cycle. Felt great in great weather. Average of 8:12 with strong legs and relaxed body.

General aerobic miles twice around the Pomeroy to Strong Street loop. Averaged 8:00.

Long tedious run on the treadmill with first two miles at 8:30, then progressing to average around 8:10 or 8:12 for the last ten miles.

Very tender inner part of my quadricep near the knee. Stretching seemed to help some, but pain was fairly constant for the whole run.

This was an attempt to BQ at the Keene Marathon. I held pace and felt great for 20 miles, averaging a little faster than 7:30 miles. The wheels started to come off at mile 21 and by mile 24 I had lost steam. By the time I got a ride back to the med tent my blood pressure had fallen to 82/48 and core temperature was around 94. With food and drink my blood pressure went back up to normal levels and they let me head home. I'm guessing I was underfueled and lost too much weight in the two weeks preceding the marathon and also suffered from an interruption in training from a vastus medialis strain.

Starting with walking and finished at slow 9:00/mile.

Slow on treadmill starting at 6 mph and taking about 40 minutes total.

Slow, easy jog to library and back at 9:00/mile. Felt very good in nice Fall weather.

Slow, easy jog to library and back. Outside of right knee felt a bit twingy, everything else was fine. 53 minutes

Somewhat of a fartlek with pickups to 10K speed.

Treadmill miles: Starting at 6.7 mph and moving up to 7.5 mph. Right knee feeling a bit sore in the patellar tendon area.

Easy miles on treadmill.

Slow pace around 8:50 up to bike path and back. Bear attack in the middle.

Treadmill fartlek with 1min at 5K, 2min at 10K, 3min at half marathon, 2min at 10K and 1min at 5K pace. Equal time recoveries. Felt very good.

Easy on the treadmill.

Up to bike path and back. Some squeaks and tweeks from the right arch area that worked out fairly quickly. One bathroom stop. Cool temperatures, some breeze in my face on the way home. Total time was 1:45.

Treadmill GA miles.

Treadmill 1.75 warm up with 8 x 400 at 6:00 pace. Recovery 400 at 10:00 and then warm down. Felt good.

Progression run up to bike path and back with last three miles in 7:40, 7:20, 7:05. Liked the progression, but the effort was harder than I would have liked to hold the pace.

Slow Recovery run on the treadmill at 9:00.

10 x 400 intervals at 5K pace (9.7 mph) with 400 recovery jog.

6 x 800 intervals at 10K pace (9.2 mph). Two minute recovery jog.

12 x .3 miles with .2 mile recovery jog. Intervals at 5K pace (9.7mph)

Recovery miles just under 9:00/mile.

GA miles around 8:00/mile.

5 x 1000 meter intervals on treadmill at 9.2 mph (10K pace) with 200 meter recovery jogs.

Progression run with eight at 8:30 and last three at 7:15, 6:55 and 6:38. Solid finish.

Interval workout with 8 x 400 at 5K pace (9.7mph) and 8 x 200 at 3K pace (10.2mph) One minute recovery for the quarters and 40 seconds for the 200s. Felt solid.

Slow recovery run on the treadmill with sore knees.

1600 at 9.2 mph, 1200 at 9.4 mph, 1000 at 9.6, 800 at 9.6 and 400 at 10 mph. Two minute jog recoveries in between. Felt very strong.

Recovery miles on the treadmill.

Last three miles at 8.2 mph, 8.6 mph and 9.0 mph. Solid fast finish.

Treadmil interval workout = 6 x 3:30 at 9.7 mph (5K pace) with 1:00 recovery jog and 2 x 1:30 at 10 mph. New shoes felt smooth.

Easy recovery run on the treadmill.

Two miles warm-up, 5 x 5 minutes with one at 9.2 mph, three at 9.4 mph and one at 9.7 mph. Winded a bit on the last one, but legs felt strong. One minute recovery jog.

Last "long run" before Hot Chocolate 5K. Long run pace around 8:20.

3x3x400 at slower than race pace, race pace, then faster than race pace.

Felt good leading up to the race. First mile was up a short steep hill, then a longer minimal incline. Split 6:00 and felt solid. Started tying up after about 1.6 miles. Second mile was 6:17, but hit two hills that knocked me out. Third mile was 7:02 and finished at 5:35 pace for final .1 kick. Turns out I had the flu, which probably accounted for the terrible third mile. At least an indication that I have speed to do low 19s.

Long run on the treadmill with some hills thrown in for a reintroduction to hill work. Put in 200m at three percent, four percent, five percent, four percent, three percent separated by about 1.5 miles. Legs a bit sore Monday, but loosened up some with recovery run. Overall pace was 8:30.

First mile at recovery 9:00 pace then gradually progressed down to sub 8:00 pace for final half mile. Total time was 34 minutes for four miles. Legs a little sore from Sunday long/hilly run.

Hill workout on school treadmill. 5 x 90 seconds at 6% incline and MP then 60 seconds jog and then 60 seconds at 7% incline and MP with two minutes jog. Exhausted by the final two repeats.

Recovery pace on treadmill at home.

Progression from 6.6 mph to 7.0 mph for five miles then final mile progressing to 7.4 mph. Alternated incline between 1 and zero every quarter. Felt fine, heart rate in 140s up to about 150 for the final couple of miles. Stretched, hydrated. Plank for 30 seconds and 10 pushups. Weight = 143 after the run.

Ran slow on the treadmill at 6.6 mph. Alternated incline between 0 and 1 percent. Heart rate varied from 131 up to about 10 briefly, ended at 145. Weight before run was 142.6.

Hill workout on the treadmill. Ran 2.5 miles at 6.6 mph alternating between 0 and 1 percent incline to warm up. Heart rate up to 140 for the first 1.5 miles. Increased speed a bit and heart rate into low 140s. Did 4 x 1:30 at six percent incline (pace 7.6 mph) with three minute jog recovery at 0 percent incline and 6.6 mph. heart rate in high 150s and peaked at 165 during final hill rep. Cool down about three miles alternating between 0 and 1 percent incline, speed from 6.6 to 6.8 mph. Heart rate settled back to low 140s during cool down.

Recovery day on the treadmill. Alternated zero and one percent incline at 6.6 mph for 5.5 easy miles. Heart rate around high 130s for most of the run after bouncing around for the first half mile.

Treadmill with incline at zero to one percent. Pace from 6.6 mph up to 7.4 mph. Heart rate peaked around mid 140s.