M'kay

LM warmup, 8 treadmill miles in 1:01:32, 7:42/mi, 12 x 12 sec treadmill hill sprints (incline 15 at max speed) & stretching.

Not bad for treadmill miles. The hill sprints were interesting.  I could've gone faster if the treadmill supported it, but the first step was tricky since I had the 'mill at full speed while standing on the rails, then jumped on and into a full sprint for 12 seconds, then hopped back the rails.  Guess it was also a coordination test and I managed to pass.

LM warmup, 10.92 treadmill miles in 1:23:39, 7:40/mi, w/ 2 mile warmup (incline 1), 5 x 1 mile repeats w/ 3 min rest (incline 5) (6:21, 6:21, 6:17, 6:16, 6:11, or incline adjusted 5:39, 5:39, 5:35, 5:35, 5:30 using hillrunner.com), 3 x 1 min on/off (incline 10), 2 mile cooldown, core workout & stretching.

Another indoor session since the snow never turned to rain and the roads were a mess.  The treadmill was actually tolerable again today and I had another good workout.  Suspecting that the mill was on a slight downhill slope because it seemed so easy the other day with the incline set at a fast speed, I broke out a level and discovered that at 0 incline, its actually a tad uphill.  Nice. 

LM warmup, 13 miles in 1:38:57, 7:32/mi, HR 154, w/ last 6.5 miles MP-effort, & stretching.

Warmer and some light rain today (42F).  The roads were pretty clear so back outside for today's run.  Yesterday's run was fatiguing and I was still feeling some of the effects today, but once I got moving things went pretty well.  Pushed the pace on the back half into marathon-effort....the pace isn't really there yet but the effort was good.  Ideally, I'd have another 3 months before marathon day, but I suppose 45 days or so will have to do.  If I can just manage to stay healthy and complete a couple more 20+ mile runs, perhaps things won't be so bad.

LM warmup, 8 treadmill miles in 1:02:10, 7:46/mi, incline 1, w/ 12 x 12 sec treadmill hill sprints at incline 15, max speed (~9.5-10 mph), & stretching.

Long work day, so the run happened late.  Didn't feel up to the dark and the winds, so onto the treadmill.  I'm almost beginning to like the treadmill.  Definitely easier on the legs and the feet.

LM warmup, 9.11 treadmill miles in 1:06:11, 7:16/mi, w/ 2 mile warmup, 2 x 15 min Tempo Intervals (2.25 mi, 6:40/mi (5:55/mi adjusted) & 2.27 mi, 6:36/mi (5:51/mi adjusted)) w/ 3 min rest, 2 mile cooldown.

Another late day run.  2x15 min intervals this week instead of 3x10 min last week, run a tad slower.  The conversions still seem like they come from dreamland, so I'll just accept another feel-good workout.

LM warmup, 8 treadmill miles in 1:02:16, 7:47/mi, incline 1, & stretching.

Nothing special. 

LM warmup, 20.24 miles in 2:33:14, 7:34/mi, HR 154, w/ 15.24 road miles (until my left foot started hurting) and then 5 more on the treadmill, with inclines ranging from 1 to 3, pushing MP off and on for the last 5 miles at tempo pace the last mile and a quarter.  Stretching and core workout.

At the 90 minute mark, the nausea started again.  Ate a cliff bar, which helped some.  Left foot started hurting around mile 13 and I decided to finish on the treadmill since the goal was to get the mileage in and save the body for more running next week.  Pushed the pace over the treadmill miles but really felt like crap.  Not sure what gives, but these long runs are still the ones that give me the most problems this training cycle.  

The treadmill is helping me run the higher mileage by keeping my muscles, tendons and ligaments healthy, but my legs and feet aren't getting adjusted as well to the beating they'll take on the road.  I suppose being able to run the mileage is better than being hurt, but at some point I'll need to get some more road mileage or I'll fall apart in Boston. 

First 70+ mileage week in a loooooong time.