Elite Jogging For Dummies

I ran (slowly) out and back into the upper St. Mary's neighborhood.

In the snow, I ran Ye Olde Loop with some spicy fartlek action thrown in for fun. 

I ran out and back to my old 'hood trying to work out a new loop with less climbing.  Unsuccessful. Still uphill both ways.

Hoping to avoid a repeat of last weeks Tempo Meltdown, I decided to scale back from the 15 mile run and do a shorter run overall with fewer tempo miles. I ran 4 miles of tempo and actually that felt like just the right amount, times were in the ~6:15 range with the last mile 5:56.  Still not moving the legs very well, I need to work on turnover because I just feel sloppy -- more drills perhaps?  Probably what I need is core work to hold my body upright. 

Another pretty long night had me pushing snooze for 45 minutes past my goal wake-up time.  For that reason, I didn't quite hit the 10 mile goal, but was close. I ran Ye Olde Loop with a couple of extensions, including a trip around the Capitol. 

Semi-long run, didn't feel that great.